5 Meat-Free Mediterranean Meals to Make for Breakfast

Following the Mediterranean Diet, which features foods eaten in Greece, Spain, southern Italy, and France, may lower your risk for certain diseases, improve your mood, boost your energy levels, and keep your heart healthy, according to WebMD. The diet emphasizes a wide variety of foods, including fruits, vegetables, beans, fish, whole grains, nuts, and olive oil. Because a Mediterranean-style diet recommends limiting meat consumption, vegetarians can easily adhere to the meal plan’s guidelines, particularly when it comes to breakfast dishes. From breakfast pizza to olive-chia muffins, here are 5 meatless Mediterranean recipes to make for your morning meal.

1. Mediterranean Breakfast Pizza

pita bread stacked on top of each other

Pita bread | iStock.com

Filled with several Mediterranean Diet-approved foods, including whole grains, spinach, tomato, and eggs, The Dr. Oz Show’s Mediterranean breakfast pizza is perfect for weekday mornings. Place your ingredients on a pita, microwave for 1½ to 2 minutes, and you’ve got a healthy dish that will leave you feeling full and energized.


  • 1 whole-wheat flat bread pita
  • 1 tablespoon low-fat cream cheese
  • 1 teaspoon garlic
  • 1 handful fresh baby spinach
  • 3 thin slices of tomato
  • 1 egg

Directions: Spread one side of pita with cream cheese. Put pita on a microwave-safe plate. Place a handful of spinach on top. Top spinach with tomato slices and garlic. Crack egg in the center of the pita. Microwave on high for 1½ to 2 minutes, depending on how you like your egg cooked.