Mediterranean Breakfast Plate 🍳🥑
Description
This Mediterranean Breakfast Plate is a fresh, nutrient-dense meal that brings together protein, healthy fats, and fiber for a balanced start to your day. Featuring soft-boiled eggs, creamy avocado, juicy tomatoes, crisp cucumbers, and tangy feta cheese, it’s a simple yet satisfying meal. The addition of olives and whole-grain toast enhances the heart-healthy Mediterranean flavors, making this dish both delicious and nourishing.
Ingredients
For the Plate:
🥚 2 large eggs, soft-boiled and halved
🥒 ½ cucumber, sliced
🍅 1 ripe tomato, sliced
🥑 ½ avocado, mashed
🍞 1 slice whole-grain bread, lightly toasted
🧀 ¼ cup feta cheese, cubed
🫒 A handful of mixed olives (green and Kalamata)
🌿 Fresh parsley or cilantro, chopped for garnish
🧂 Salt and pepper, to taste
🍋 A drizzle of olive oil (optional)
Instructions
1. Soft-Boil the Eggs
- Bring a small pot of water to a gentle boil.
- Carefully add eggs and cook for 6–7 minutes for soft-boiled or 9 minutes for a firmer yolk.
- Transfer eggs to a bowl of ice water for a minute, then peel and cut in half.
2. Prepare the Vegetables & Avocado
- Slice the cucumber and tomato into rounds.
- Mash the avocado with a pinch of salt and pepper.
3. Assemble the Plate
- Place the toasted whole-grain bread on a plate. Spread the mashed avocado on top.
- Arrange the sliced cucumbers, tomatoes, feta, and olives around the plate.
- Add the soft-boiled eggs and season with salt, pepper, and a drizzle of olive oil.
- Garnish with fresh parsley or cilantro for extra flavor.
4. Serve & Enjoy!
This plate is best served fresh, alongside a cup of herbal tea, black coffee, or fresh orange juice.
Notes & Tips
✅ Egg Doneness: Adjust boiling time for runny (5 min), soft (6-7 min), or hard-boiled (9-10 min) eggs.
✅ Bread Alternatives: Swap whole-grain bread for sourdough, pita, or gluten-free toast.
✅ Make It Vegan: Omit eggs and cheese, and replace with hummus or extra avocado.
✅ For Extra Protein: Add smoked salmon, chickpeas, or grilled halloumi.
✅ Storage: Best enjoyed fresh, but components can be prepped a day ahead and stored separately in the fridge.
Servings & Nutritional Information
Servings: 1
| Nutrient | Per Serving (Approx.) |
|---|---|
| Calories | 400–450 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fiber | 7g |
| Healthy Fats | 22g |
| Omega-3s | High |
| Vitamin C | 50% DV |
| Calcium | 25% DV |
Values vary based on ingredients and portion sizes.
Health Benefits of the Mediterranean Breakfast Plate
✅ High in Healthy Fats: Avocado, olives, and olive oil support brain and heart health.
✅ Rich in Protein: Eggs and feta help with muscle repair and keep you full longer.
✅ Full of Fiber: Whole grains, cucumbers, and tomatoes aid digestion.
✅ Loaded with Antioxidants: Olives, tomatoes, and herbs help fight inflammation.
✅ Supports Heart Health: A Mediterranean-style diet is known to reduce heart disease risk.
Q&A Section
Q1: Can I use a different cheese instead of feta?
Yes! Try goat cheese, ricotta, or mozzarella for a different taste.
Q2: How do I make this meal more filling?
Add chickpeas, nuts, seeds, or an extra slice of toast.
Q3: Can I meal prep this breakfast?
Yes! Boil the eggs and chop the veggies the night before, then assemble in the morning.
Q4: What other proteins can I add?
Smoked salmon, turkey slices, or grilled halloumi are excellent options.
Q5: What drinks pair well with this breakfast?
Herbal tea, black coffee, fresh orange juice, or a green smoothie complement this dish.
This Mediterranean Breakfast Plate is a delicious, nourishing, and balanced way to start your day! Let me know if you need any customizations. 😊🍳🥑🌿