Recipe: Mediterranean Breakfast Plate

January 20, 2024Recipes

Many of us are on the hunt to improve our health and wellness through diet, and the Mediterranean Diet has long been a popular way of eating.  It has been connected to improved cardiovascular health, reducing the risk of Alzheimer’s, and increasing longevity.  Starting the day with a blend of vegetables, healthy fats, and protein not only aligns with the Mediterranean Diet, but it offers a tasty way to get a morning energy boost!  This recipe can come together in under 15 minutes and can easily be expanded to feed many at once.

Interested in learning more about the benefits of the Mediterranean Diet?  Talk with one of our Registered Dietitians about health benefits and customizing a plan that is specific to your health goals!

Mediterranean Breakfast Plate

Serves: 1

Ingredients

• 1 1/2 Tbsp olive oil, divided
• 3 white button mushrooms, sliced
• 5 grape tomatoes, sliced
• 2 large handfuls of spinach
• 1/4 medium avocado, sliced
• 1/4 cup hummus (any variety of your choosing)
• 5 kalamata olives, sliced
• 2 Tbsp crumbled feta cheese
• 1 egg
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp oregano
• Salt and pepper to taste

Directions

1. In a medium sauce pan, heat 1 Tbsp of olive oil over medium heat.  Add the sliced mushrooms and cook, stirring periodically, until browned. About 3-4 minutes.
2.  Once mushrooms are browned, add the sliced grape tomatoes and spinach to the pan.  Continue to cook and stir until the spinach is wilted.
3. Season the vegetables with garlic powder, onion powder, salt, and pepper.  Mix well.
4. Remove the vegetables from the pan and place them on a serving plate.
5. Add the extra 1/2 Tbsp of oil to the pan, keeping the pan over medium heat.
6. Crack the egg into the pan and allow it to cook until most of the egg white has set.  It’ll go from clear to mostly white.
7. Carefully, using a spatula, flip the egg over and allow it to cook for an extra minute on the other side for an over-easy egg. (Cook longer if you prefer a harder yolk)
8. Once the egg is cooked, add it to the plate with the vegetables.
9. Add the avocado, hummus, and kalamata olives to the plate.
10. Top the dish with the crumbled feta and oregano.

Swaps

• For the white button mushrooms: cremini, shiitake, portabella, or can omit
• For the grape tomatoes: bell pepper, roasted red peppers, sundried tomatoes
• For the spinach: kale or arugula
• For the over-easy egg: scrambled, boiled, or poached