If there’s one question I get asked more than any other, it’s this: “What do you actually eat for breakfast on the Mediterranean diet?” So many of us get stuck in a rut of either skipping breakfast entirely or grabbing something that leaves us hungry an hour later. I’ve been there! For years, I searched for the perfect meal to kickstart my day with bright, sun-kissed flavors and real staying power. That search ended with this Mediterranean breakfast recipe. It’s a beautiful, savory toast that’s become my absolute go-to, and I’m so excited to share it with you.
1.What Makes This the Perfect Mediterranean Breakfast?
When you embrace this way of eating, you quickly learn that a great breakfast needs to do three things: taste amazing, be built on whole foods, and have enough protein and fiber to power you through your morning. This recipe checks every single box. We’re not just making toast; we’re building a balanced meal. The combination of protein from the eggs, yogurt, and chickpeas, plus fiber from the whole-grain bread, is the secret to feeling satisfied and energized for hours. It’s the answer to “How can I get more protein in my Mediterranean breakfast?” that doesn’t involve a chalky shake.
2.Can I Really Make This on a Busy Morning?
Absolutely! This is my favorite part. While it looks like something you’d get at a fancy brunch spot, this is a genuine quick Mediterranean breakfast under 30 minutes. The real time-saving trick is in the prep.
- The Spread: You can make the entire chickpea-yogurt spread up to 3 days ahead of time. The flavors actually get even better as they meld together in the fridge!
- The Eggs: Boil a few eggs at the start of the week. They’ll be peeled and ready to go whenever you need them.
With those two components ready, all you have to do in the morning is toast your bread and assemble. It takes less than 5 minutes!
3.Are Eggs Really Part of the Mediterranean Diet?
Yes, they are! This is a common point of confusion, but eggs are welcome in moderation in a traditional Mediterranean eating pattern. They are a fantastic source of high-quality protein and nutrients. When paired with plant-based ingredients like we’re doing in this Mediterranean diet egg toast recipe, they fit right in. What you won’t see are breakfasts centered around processed meats like bacon or sausage. Instead, we focus on wholesome pairings like this delicious savory yogurt toast with egg.
Here is how to bring this beautiful breakfast to life in your own kitchen.
Herbed Egg Toasts with Chickpea-Yogurt Spread
Equipment
- Medium saucepan
- Large bowl for an ice bath
- Food processor or blender
- Baking sheet
- Silicone pastry brush
Ingredients
- 6 large eggs
- 1 15-ounce can no-salt-added chickpeas, rinsed and drained well
- 1 ½ cups non-fat plain Greek yogurt
- 1 large lemon zested and juiced
- 1 large clove garlic finely grated or made into a paste
- 3 tablespoons finely chopped fresh dill plus more for garnish
- 3 tablespoons finely chopped fresh chives plus more for garnish
- 4 tablespoons high-quality extra-virgin olive oil divided
- Freshly ground black pepper to taste
- 6 thick slices about 1-inch thick 100% whole-grain seeded bread
- Optional Garnish: Smoked paprika or red pepper flakes
Instructions
- Cook the Eggs: Fill a medium saucepan with water and bring to a rolling boil. Gently lower the 6 eggs into the boiling water. Set a timer for exactly 7 minutes to achieve a firm white and a luscious, jammy yolk. While the eggs cook, prepare a large bowl with ice and cold water. Once the timer sounds, immediately use a slotted spoon to transfer the eggs to the ice bath to halt the cooking process. Let them cool for at least 5 minutes before peeling.
- Make the Spread: In the bowl of a food processor, combine the rinsed and drained chickpeas, non-fat Greek yogurt, lemon zest, lemon juice, grated garlic, 3 tablespoons of dill, 3 tablespoons of chives, and 2 tablespoons of the extra-virgin olive oil. Season generously with freshly ground black pepper. Blend for 60-90 seconds, scraping down the sides as needed, until the mixture is mostly smooth with a pleasing, slightly rustic texture.
- Toast the Bread: Preheat your oven's broiler to high, with the rack positioned about 6 inches from the heat source. Arrange the 6 slices of whole-grain bread on a baking sheet. Using a pastry brush, evenly coat one side of each slice with the remaining 2 tablespoons of extra-virgin olive oil. Broil for 2-3 minutes, watching carefully, until the tops are golden brown and crisp.
- Assemble the Toasts: Remove the toasted bread from the oven. Divide the herbed chickpea-yogurt spread evenly among the toasts, spreading it generously from crust to crust on the toasted side.
- Smash the Eggs: Carefully peel the cooled seven-minute eggs. Place one peeled egg in the center of each toast. Using the back of a fork or spoon, gently press down on the egg to burst the yolk and "smash" it slightly, allowing the jammy center to spill over the white.
- Garnish and Serve: Finish each toast with a final crack of black pepper, a sprinkle of extra fresh dill and chives, and a light dusting of smoked paprika or red pepper flakes, if desired. Serve immediately.
Notes
- Bread Choice: The choice of bread is critical for the best nutritional benefit and texture. Look for a dense, 100% whole-grain loaf with visible seeds and grains.
- Make-Ahead: The chickpea-yogurt spread can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Its flavor will deepen overnight.
- No Food Processor? If you don't have a food processor, you can vigorously mash the chickpeas with a fork in a large bowl before stirring in the remaining spread ingredients until well combined.
Nutrition Information
Per serving- Calories: 380 kcal
- Total Fat: 17.8 g
- Saturated Fat: 3.4 g
- Sodium: 284 mg
- Total Carbohydrates: 36.3 g
- Dietary Fiber: 8 g
- Total Sugars: 6.3 g (0 g Added Sugar)
- Protein: 21.4 g
Concluding Thoughts
See? A breakfast that’s fast, incredibly delicious, and perfectly aligned with a healthy lifestyle is completely within reach. This isn’t about restriction; it’s about adding more vibrant, joyful, and nourishing foods to your plate. I hope this becomes your new favorite Mediterranean breakfast recipe just like it has become mine.
What’s your favorite Mediterranean ingredient to cook with? Let me know your own tips in the comments below!
