Food

3 Easy Mediterranean Breakfast Ideas to avoid Sugar Spikes

The Mediterranean diet is among the healthiest in the world. Whether savory or lightly sweet, these three breakfast ideas contain no industrial sugars, but are packed with flavor and nutrients to start your morning healthily and without sugar spikes!

Recipe 1: Roasted Whole Grain Bread with Hummus, Truffle Oil, and Herbes de Provence

This quick and sophisticated breakfast dish is packed with healthy unsaturated fats, plant proteins, and fiber. If you don't like the taste of truffle, you can easily swap it for basil-infused or lemon olive oil.

Nutritional Info (Per Slice)

Calories: 180-200 kcal
Protein: 6-7 g
Carbohydrates: 20-23 g
Fiber: 4-5 g
Fats: 8-10 g
Sugars: 1-2 g

Ingredients

Fresh or thawed whole grain bread
Hummus for spreading
Herbes de Provence
Coarse salt
Truffle-flavored olive oil (or your choice of flavored oil)

Preparation

Toast your slices of whole grain bread to your preferred level of crispiness, either in a toaster or by pan-toasting them on medium heat without oil. Once toasted, generously spread each slice with hummus. Sprinkle a little coarse salt and Herbes de Provence on top, then finish off with a drizzle of truffle-flavored olive oil or any flavored oil of your choice.

Recipe 2: Ricotta Fig & Walnut Breakfast Cake

Enjoy a sweet start to your day without industrial sugars with this rich and satisfying cake. It's packed with fibers from whole wheat flour, nuts, and dried figs, and the ricotta gives it a creamy, airy texture.

Nutritional Values (Per Slice)

Calories: 350-400 kcal
Protein: 8-10 g
Carbohydrates: 40-45 g
Fiber: 5-6 g
Fats: 20-22 g
Natural sugars: 12-15 g (depending on the natural sugar content of the figs)

Ingredients (For 1 cake)

150 g ricotta
100 g walnuts
200 g dried figs
2 eggs
1 packet of baking powder
300 ml milk or plant-based milk
250 g whole wheat flour
100 ml olive oil
1 tsp thyme
1 tsp salt

Preparation

Step 1 - Prepare the batter: Start by tossing the dried figs and your choice of milk into a blender and give them a whirl until you’ve got a smooth mix. Then, grab a large bowl and combine this fig blend with the ricotta, walnuts, eggs, flour, olive oil, thyme, salt, and baking powder. Stir everything together until it's nice and even.

Step 2 - Bake: Next, grease a rectangular baking dish and pour the batter in. Pop it into the oven preheated to 200°C (392°F) and bake for about 30 to 45 minutes. You'll know it’s perfectly baked if you can stick a knife in the center and it comes out clean, without any sticky batter. Once it’s done, let it cool a bit before you dive in. Enjoy your deliciously sweet, fiber-packed breakfast cake over the next few days!

Recipe 3: Gluten-Free Socca Pancakes with Dried Tomatoes and Herbes de Provence

Socca is a crispy pancake hailing from Nice, traditionally served as an appetizer or a snack. What sets it apart is the use of chickpea flour, which not only imparts a uniquely nutty flavor but also makes the pancake gluten-free. In this breakfast version, we’ve added eggs to the mix to soften the batter and boost the protein content.

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These savory pancakes are perfect if you enjoy a hearty start to your day or as a robust addition to brunch.

Nutritional Values Per Pancake

Calories: 250-275 kcal
Protein: 7-8 g
Carbohydrates: 18-20 g
Fiber: 3-4 g
Fats: 18-20 g
Sugars: Less than 1 g

Ingredients (For 4 medium-sized pancakes)

150 g chickpea flour
2 eggs
1 tsp Herbes de Provence
1.5 flat tsp salt
2 dried tomatoes
6 tbsp olive oil
100 ml water

Preparation

Step 1: Begin by finely chopping the dried tomatoes. In a mixing bowl, combine the tomatoes, chickpea flour, eggs, Herbes de Provence, salt, and water. Stir everything together until you have a smooth batter.

Step 2: Heat a bit of olive oil in a frying pan over medium heat. Ladle some batter into the pan, enough to thinly cover the bottom. Cook until bubbles form on the surface, then flip the pancake to cook the other side until it’s golden brown.

Repeat the process with the remaining batter, making sure each pancake is nicely cooked before setting it aside. Serve these golden, crispy pancakes warm—ideal for a nutritious start to your day or as a savory snack for brunch. They’re deliciously filling and packed with flavor!

Final Word

If these breakfast recipes have inspired you, there’s so much more to explore. We believe in a way of eating that’s both nourishing and enjoyable—where high-quality, unprocessed ingredients, fresh herbs, and the right balance of flavors turn everyday meals into something special. Our approach to the Mediterranean diet is all about savoring good food without overcomplicating it. It’s about choosing healthy fats, natural sugars, and fiber-rich ingredients while still embracing the pleasure of eating. Cooking should feel intuitive and flavors should complement each other effortlessly.

If you’re looking for more inspiration, don’t hesitate to check out our Food Section—you’ll find plenty of recipes, tips, and ideas to bring more Mediterranean flavors into your daily life.