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  6. 22 Diabetes-Friendly Breakfast Recipes for the Mediterranean Diet

22 Diabetes-Friendly Breakfast Recipes for the Mediterranean Diet

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD August 22, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Mediterranean Breakfast Sandwiches
Credit: Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

Whipping up one of these delicious breakfast recipes will help you have a great start to any day of the week. Featuring complex carbs and low counts of sodium and saturated fats, these breakfasts are fitting for a diabetes-friendly eating pattern. They also star staple ingredients of the Mediterranean diet like eggs, fruits, veggies and nuts, to help you follow one of the best diets for diabetes with ease. Filling and flavorful recipes like our Egg Sandwiches with Rosemary, Tomato & Feta and Quinoa & Chia Oatmeal Mix will be the first thing on your mind when you wake up in the morning.

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Egg Sandwiches with Rosemary, Tomato & Feta

Mediterranean Breakfast Sandwiches
Credit: Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
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These hearty breakfast sandwiches are packed with ingredients that are popular in Mediterranean cuisines, including feta, tomato and spinach.

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Southwest Breakfast Skillet

Southwest Breakfast Skillet
Credit: Carolyn Hodges, M.S., RDN
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One skillet is all you need to create this satisfying, veggie-loaded breakfast (or dinner) dish. This skillet is packed with mushrooms, bell pepper and chard to help up your veggie count for the day and is topped with bacon, eggs, cheese, pico de gallo and fresh cilantro.

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Quinoa & Chia Oatmeal Mix

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Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains 6 grams of fiber--almost a quarter of your daily quota-which helps stave off hunger throughout the morning.

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Vegetable Omelets

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Enjoy this veggie omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal.

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"Egg in a Hole" Peppers with Avocado Salsa

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Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

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Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries
Credit: Jen Causey
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This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.

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Breakfast Salad with Egg & Salsa Verde Vinaigrette

Breakfast Salad with Egg & Salsa Verde Vinaigrette
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Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

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Blueberry Almond Chia Pudding

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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats--combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!

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Summer Skillet Vegetable & Egg Scramble

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Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

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Avocado-Egg Toast

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Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

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Savory Oatmeal with Tomato & Sausage

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Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes, and herbs.

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Berry-Almond Smoothie Bowl

Berry-Almond Smoothie Bowl
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A little frozen banana gives creamy texture to this satisfying smoothie bowl.

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Southwest Breakfast Quesadilla

Southwest Breakfast Quesadilla
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Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.

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Really Green Smoothie

really green smoothie
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The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.

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Cauliflower Hash with Sausage & Eggs

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This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast. Top it off with fried eggs for a satisfying morning meal.

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Lemon-Blueberry Yogurt Toast

Blueberry-Lemon Yogurt Toast
Credit: Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina Daley
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Here's the latest and greatest addition to your morning breakfast ritual. (Thank you, TikTok!) The yogurt mixed with the egg becomes custard-y—almost like a cheese Danish—when baked, and the protein from both will give you an energy boost to tackle your day.

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Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

Make-Ahead Freezer Breakfast Burrito with Eggs, Cheese & Spinach
Credit: Ali Redmond
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Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.

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Southwestern Waffle

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This open-faced egg sandwich has a bit of southwestern flair with avocado and fresh salsa. And while you'd normally expect it served on toast or an English muffin, we've switched things up by serving it on a whole-grain waffle.

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Chai Chia Pudding

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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. This healthy breakfast recipe has all the warm, spicy flavors of chai topped with creamy bananas and crunchy pistachios for added flavor and texture.

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Breakfast Beans with Microwave-Poached Egg

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In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.

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Farro, Almond & Blueberry Breakfast Cereal

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Farro is often served as a side dish but it's a great choice for breakfast, too. In this overnight cereal recipe, nutty whole-grain farro is joined by fresh, sweet blueberries and maple syrup. Unsalted, toasted almonds add a welcome crunch!

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Breakfast Tostada

Breakfast tostada
Credit: Ali Redmond
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This easy and satisfying Mexican-inspired breakfast recipe brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.

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    1 of 22 Egg Sandwiches with Rosemary, Tomato & Feta
    2 of 22 Southwest Breakfast Skillet
    3 of 22 Quinoa & Chia Oatmeal Mix
    4 of 22 Vegetable Omelets
    5 of 22 "Egg in a Hole" Peppers with Avocado Salsa
    6 of 22 Spinach & Egg Scramble with Raspberries
    7 of 22 Breakfast Salad with Egg & Salsa Verde Vinaigrette
    8 of 22 Blueberry Almond Chia Pudding
    9 of 22 Summer Skillet Vegetable & Egg Scramble
    10 of 22 Avocado-Egg Toast
    11 of 22 Savory Oatmeal with Tomato & Sausage
    12 of 22 Berry-Almond Smoothie Bowl
    13 of 22 Southwest Breakfast Quesadilla
    14 of 22 Really Green Smoothie
    15 of 22 Cauliflower Hash with Sausage & Eggs
    16 of 22 Lemon-Blueberry Yogurt Toast
    17 of 22 Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
    18 of 22 Southwestern Waffle
    19 of 22 Chai Chia Pudding
    20 of 22 Breakfast Beans with Microwave-Poached Egg
    21 of 22 Farro, Almond & Blueberry Breakfast Cereal
    22 of 22 Breakfast Tostada

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    22 Diabetes-Friendly Breakfast Recipes for the Mediterranean Diet
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