10 High-protein, Mediterranean Diet-friendly Egg-based Breakfast recipes

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Here are 10 high-protein, Mediterranean diet-friendly egg-based breakfast recipes for two people. These recipes emphasize Mediterranean staples like olive oil, fresh vegetables, whole grains, and legumes while delivering over 25g of protein per serving.

Source quality eggs from local suppliers, and you should be able to grow many of the ingredients, including tomatoes, cucumber, spinach, and zucchini.

1. Mediterranean Egg and Chickpea Skillet

  • Protein: 28g
  • Carbohydrates: 18g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 1/2 cup canned chickpeas, rinsed
  • 1/2 cup diced tomatoes
  • 1 tsp olive oil
  • 1/4 tsp paprika

Instructions:

  1. Heat olive oil in a skillet, add chickpeas and tomatoes. Cook until heated through.
  2. Crack eggs into the skillet and sprinkle with paprika. Cover and cook until eggs are set.
  3. Serve warm with a side of whole-grain bread.

2. Spinach and Feta Omelette

  • Protein: 26g
  • Carbohydrates: 4g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1/2 cup fresh spinach
  • 1/4 cup crumbled feta cheese
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a non-stick pan, sauté spinach until wilted.
  2. Beat eggs and pour into the pan. Sprinkle with feta.
  3. Cook until set, fold, and serve.

3. Greek Yogurt and Egg Scramble

  • Protein: 30g
  • Carbohydrates: 6g
  • Calories: 250

Ingredients:

  • 4 large eggs
  • 1/4 cup plain Greek yogurt
  • 1/4 cup diced cherry tomatoes
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a skillet, add tomatoes and sauté briefly.
  2. Beat eggs and mix in Greek yogurt. Pour into the pan and scramble until cooked.
  3. Serve immediately.

4. Shakshuka with Spinach

  • Protein: 27g
  • Carbohydrates: 15g
  • Calories: 300

Ingredients:

  • 4 large eggs
  • 1 cup canned diced tomatoes
  • 1 cup fresh spinach
  • 1 tsp olive oil
  • 1/4 tsp cumin

Instructions:

  1. Heat olive oil in a skillet, sauté spinach until wilted.
  2. Add tomatoes and cumin, simmer for 5 minutes.
  3. Crack eggs into the skillet, cover, and cook until set. Serve with whole-grain pita.

5. Mediterranean Egg and Quinoa Bowl

  • Protein: 28g
  • Carbohydrates: 18g
  • Calories: 310

Ingredients:

  • 4 large eggs
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumbers
  • 1/4 cup crumbled feta cheese
  • 1 tsp olive oil

Instructions:

  1. Layer quinoa, cucumbers, and feta in a bowl.
  2. Fry or poach eggs and place on top. Drizzle with olive oil and serve.

6. Zucchini and Egg Frittata

  • Protein: 26g
  • Carbohydrates: 5g
  • Calories: 270

Ingredients:

  • 4 large eggs
  • 1 cup grated zucchini (squeezed dry)
  • 1/4 cup grated Parmesan cheese
  • 1 tsp olive oil

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix eggs, zucchini, and Parmesan.
  3. Heat olive oil in an oven-safe skillet, pour in the mixture, and bake for 15-20 minutes. Serve warm.

7. Mediterranean Egg Salad with Hummus

  • Protein: 25g
  • Carbohydrates: 10g
  • Calories: 280

Ingredients:

  • 4 boiled eggs
  • 2 tbsp hummus
  • 1/4 cup diced cucumbers
  • 1/4 cup diced tomatoes

Instructions:

  1. Chop boiled eggs and mix with hummus, cucumbers, and tomatoes.
  2. Serve on a plate or in a whole-grain wrap.

8. Egg and Lentil Salad

  • Protein: 28g
  • Carbohydrates: 18g
  • Calories: 300

Ingredients:

  • 4 boiled eggs
  • 1/2 cup cooked lentils
  • 1/4 cup diced red onion
  • 1 tbsp olive oil
  • 1 tsp lemon juice

Instructions:

  1. Combine lentils, red onion, olive oil, and lemon juice in a bowl.
  2. Slice boiled eggs and arrange on top. Serve immediately.

9. Egg and Vegetable Breakfast Wrap

  • Protein: 26g
  • Carbohydrates: 15g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 1/4 cup diced bell peppers
  • 1/4 cup shredded cheese
  • 1 tsp olive oil

Instructions:

  1. Scramble eggs with bell peppers in olive oil.
  2. Divide the mixture between tortillas, sprinkle with cheese, and roll up. Serve warm.

10. Eggs with Olive Tapenade and Avocado

  • Protein: 27g
  • Carbohydrates: 12g
  • Calories: 290

Ingredients:

  • 4 large eggs
  • 1 medium avocado, sliced
  • 2 tbsp olive tapenade
  • 1 tsp olive oil

Instructions:

  1. Fry or poach eggs.
  2. Serve eggs with sliced avocado and olive tapenade on the side. Drizzle with olive oil and enjoy.

These recipes embrace Mediterranean flavors and ingredients while maintaining high protein content, perfect for a balanced and nutritious breakfast!

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