Start your day off right with these low-carb breakfast recipes that align with the Mediterranean diet, one of the best eating patterns for overall health and longevity. With less than 14 grams of carbohydrates per serving, these delicious omelets, quiches and tacos will give you energy for the day ahead while keeping carbs low. Make our 10-Minute Spinach Omelet for an easy and filling breakfast, or give our Marry Me Quiche a try for the perfect shareable dish that everyone at your table will love.
Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free!
10-Minute Spinach Omelet
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Phoebe Hauser
This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese pack it with protein, while fresh dill boosts its flavor.
Spinach, Feta & Egg-Stuffed Peppers
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling
Bake eggs directly in a pepper for a gorgeous breakfast dish that all will enjoy. Use any colored bell pepper, just be sure to remove the seeds. Pair these stuffed peppers with your favorite fruit for a satisfying breakfast.
Marry Me Quiche
Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Josh Hoggle
This savory dish, inspired by the beloved Marry Me Chicken, features the same delicious ingredients in the form of a crustless quiche! Sun-dried tomatoes bring a deep, tangy sweetness that melds beautifully with creamy goat cheese and spinach. Whether served for brunch, lunch or a cozy dinner with a salad on the side, Marry Me Quiche is guaranteed to win hearts with its comforting, bold flavor.
Spinach & Feta Mug Scrambled Eggs
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Whip up eggs with a few simple ingredients in a microwave-safe mug, and you have the makings of a breakfast that’s prepped, seasoned and will be ready to eat in a little more than a minute before running out the door. If you don’t want to store the mixture in individual mugs, you can store it in an airtight container then transfer to a mug when you’re ready to cook it.
Feta, Egg & Spinach Breakfast Taco
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.
Get Your Greens Quiche
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
This loaded vegetable quiche packs in the greens and skips the crust, making it easy to pull together while keeping all the savory flavors of a traditional quiche. We love earthy and tender-crisp collard greens in this quiche, but you can easily swap them out for another sturdy green like kale or Swiss chard.
Greek Yogurt with Fruit & Nuts
This simple snack with protein and healthy fat will get you through the afternoon slump.
Frittata with Asparagus, Leek & Ricotta
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.
“Egg in a Hole” Peppers with Avocado Salsa
Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.
Air-Fryer Spinach-Pepper Egg Bites
Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter
With just 10 minutes of active time, you can make a veggie-packed breakfast. Here, we use spinach and bell pepper, but you can try other filling ideas like sausage and mushroom, zucchini and mozzarella, or smoked salmon and pepper (see Tip).
Baby Kale Breakfast Salad with Smoked Trout & Avocado
Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you’ll knock out half of your daily veggie quota with the first meal of the day.
Spinach, Broccoli & Mushroom Quiche
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This spinach, broccoli and mushroom quiche is a high-protein dish that works for any meal of the day. You can enjoy it as a hearty breakfast, a light lunch with a side salad or even a satisfying dinner alongside roasted vegetables. It’s the best way to get your veggies and protein all in one easy dish!
