Mediterranean Diet Full English Breakfast

Transform your breakfast routine with this Mediterranean Diet Full English Breakfast—a vibrant and healthy twist on a classic favorite. Packed with nutrient-rich ingredients like creamy avocado, sautéed baby spinach, juicy cherry tomatoes, and protein-rich smoked salmon, this dish combines the hearty satisfaction of a traditional English breakfast with the wholesome, heart-healthy principles of the Mediterranean diet. Whole grain toast replaces traditional fried bread for added fiber, while a drizzle of extra virgin olive oil and a sprinkle of fresh parsley elevate the flavors to gourmet levels. With perfectly cooked eggs and a medley of sautéed mushrooms and red bell peppers, this breakfast delivers on flavor, color, and nutrition. Ready in just 30 minutes, this recipe is ideal for weekends or when you crave a little indulgence without compromising on health.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 2 tablespoons extra virgin olive oil
• 4 large eggs
• 200 grams cherry tomatoes
• 100 grams baby spinach
• 4 slices whole grain bread
• 1 large avocado
• 200 grams smoked salmon
• 150 grams mushrooms
• 1 medium red bell pepper
• 2 tablespoons fresh parsley
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 medium lemon

Directions

Step 1

Heat 1 tablespoon of extra virgin olive oil in a large non-stick skillet over medium heat.

Step 2

Slice the mushrooms and red bell pepper. Add them to the skillet and sauté for 5-7 minutes until softened.

Step 3

Meanwhile, halve the cherry tomatoes and add them to the pan with a pinch of salt and black pepper, cooking for an additional 3 minutes, then remove the vegetables and keep warm.

Step 4

In the same skillet, add the remaining olive oil and add the baby spinach. Cook for 2-3 minutes until just wilted, then set aside with the other vegetables.

Step 5

While the vegetables are cooking, toast the whole grain bread slices in a toaster or oven until golden brown.

Step 6

Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it lightly with a fork, season with lemon juice, salt, and pepper to taste.

Step 7

In another small pan over medium-low heat, cook the eggs to your preference, either scrambled or sunny-side-up, seasoned with a little salt and pepper.

Step 8

To assemble, spread the avocado mixture over the toasted bread slices and top each with smoked salmon.

Step 9

Plate by arranging the cooked eggs, sautéed vegetables, and avocado toasts on each plate.

Step 10

Garnish with fresh parsley and serve immediately while warm.

Nutrition Facts

Serving size	(1351.2g)

Amount per serving	% Daily Value*
Calories	1623.1

Total Fat 97.3g	0%
Saturated Fat 18.4g	0%
Polyunsaturated Fat 10.5g
Cholesterol 790mg	0%
Sodium 3610.8mg	0%
Total Carbohydrate 101.2g	0%
Dietary Fiber 32.8g	0%
Total Sugars 23.7g
Protein 93.3g	0%

Vitamin D 1532IU	0%
Calcium 439.4mg	0%
Iron 14.9mg	0%
Potassium 3388.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.0%

Protein: 22.6%

Carbs: 24.5%