Mediterranean Oatmeal With Honey Tahini and Figs

Figs are a delicious fruit indigenous to western Asia and the Middle East. A fig might appear plain on the outside, but it has a beautiful purple-pink color on the inside. Figs provide a nice taste to recipes with natural sugar and also offer around 2 grams of fiber.

In this Mediterranean oatmeal with honey tahini and figs recipe, tahini is used to make the sauce. This recipe is rich in valuable minerals, including iron, phosphorous, and calcium. While traditionally utilized in savory recipes, this incredible recipe combines lemon juice with tahini and honey that pair perfectly with oatmeal and sweet figs.

With just a little work before going to bed, you can make a quick but delicious breakfast for a glorious morning.

Nutrition Highlights

  • Calories – 505kcal
  • Protein – 21g
  • Carbs – 74g
  • Fat – 16g

Cooking Time

  • Preparation Time – 10 mins
  • Cook Time – 5 mins
  • Total Time – 5 mins
  • Servings – 2


  • ¼ tsp. allspice
  • 1 tbsp. lemon juice
  • 1 tbsp. honey
  • 2 tbsps. tahini
  • 2 tbsps. Shelled pistachios
  • ¼ tsp. cinnamon
  • One small container of plain Greek yogurt
  • Six medium-sized figs
  • One cup fashioned oats


1. Start by cooking the oats and boil about 2 cups of water and stir in the Mediterranean oats. Cook for 5 minutes over low heat, occasionally stirring.
2. Combine the sauce ingredients in the small blender and continue blending until its smooth
3. Slice the figs into quarters
4. After the Mediterranean oats have finished cooking, add in half of your yogurt and the cinnamon.
5. Finally, separate the oatmeal into two small bowls, add the remaining yogurt to each of them, then pistachios and figs. Drizzle with the honey tahini sauce

Tips For Preparing The Ingredients

If you’re looking to get started with the Mediterranean oatmeal with honey tahini and figs recipe, then you’ll be glad to find out that we’ve made it even easier for you. The following tips will help you learn how to prepare each of the ingredients, including the Mediterranean oatmeal, figs, and tahini.

Mediterranean Oatmeal

Adding your flavor to the Mediterranean oatmeal with vanilla, nuts, cinnamon, or a quicker drizzle of the maple syrup is more nutritious than the flavored oatmeal packages. You should follow the instructions on the packing label for the most suitable cooking times, depending on the type of oatmeal you’ve purchased. For instance, steel-cut oats usually take much longer to cook than quick-cooking oats.

Oats can also be eaten raw, softened by overnight preparation, or cooked like hot porridge. Also, they can be cooked on the stove in milk, water, or other milk alternatives or a microwave. Also, oats can replace breadcrumbs and act as a binder in recipes such as the meatloaf. You should use Mediterranean oats to add texture and fiber to the cookies and bread.


Figs can be consumed raw, dried, roasted, or grilled. Figs usually make a stunning go snack and might be used as a get-and-go meal, adding sweetness, color, and texture. They are a natural and very healthy ingredient for this recipe and can also be used in smoothies, desserts, or when sweetening cottage cheese and yogurt.

Replacing jelly, sugar, and other processed carbs with figs is a superb way to add nutrients and fiber to your meals. Many people cook and eat dried figs, but you could also consume them fresh, purchase them frozen or freeze them. If you choose to use fresh figs, remember to remove the stem.


  • Figs season is traditionally in late summer. If you cannot find figs in the farmer’s market or local grocery store, then pomegranate or blueberries will work in this recipe.
  • You can save time in the morning by making this recipe as the overnight oats. You can combine the oats, a cup of unsweetened almond milk, cinnamon, half of the yogurt and stir and refrigerate overnight. You can add toppings in the morning.

Minerals And Vitamins You Can Get From This Recipe

As mentioned earlier, this recipe includes simple but very nutritious ingredients. Each of these ingredients adds value to this recipe with several minerals and vitamins. In this section, let’s look at some of the minerals and vitamins you can get from this recipe.

Vitamin B6

Also known as pyridoxine, vitamin B6 is a popular water-soluble vitamin that the body needs for different functions. It’s essential for carbohydrate, fat, and protein metabolism and producing neurotransmitters and red blood cells.

The body cannot make vitamin B6, so humans must get it from supplements or foods. Many people get sufficient vitamin B6 through the diet, but some people might be at risk of deficiency. Taking enough vitamin B6 amounts is essential for good health and helps prevent chronic diseases.


Also known as vitamin B1, thiamin is found in different foods, including meat, nuts, beans, cereal grains, and yeast. It’s usually used along with other B complex proteins. Thiamin is often used to promote heart health, reduce diabetic pain, help digestive problems and promote the immune system.


Magnesium is abundant in the body and plays different roles. First, it’s involved in numerous biochemical reactions in the body, and every cell needs magnesium for it to function. Magnesium can also boost exercise performances by helping move the blood sugar to the muscles and eliminate lactate, which can easily build up during exercises causing fatigue.


Iron is essential for making myoglobin and hemoglobin, proteins that transport oxygen. This vital function will be affected if you lack enough iron in your body. In essence, iron promotes better athletic performance, increased energy, and healthy pregnancy.

About Main Ingredients

The main ingredients included in this Mediterranean oatmeal with honey tahini and figs recipe include oatmeal, figs, and honey. In this section, we will discuss these ingredients in detail to help you understand their nutritional value and when they are best. Let’s dive in!

Mediterranean Oats

With the increased popularity of low-carb diets, you might start wondering if whole-grain breakfasts such as oatmeal are still healthy alternatives. In particular, oats are higher in beta-glucan, a soluble fat that promotes heart health. The nutrition information below is for half a cup of rolled oats without any added salt or sugar.

  • Protein – 5g
  • Sugars – 0g
  • Fiber – 4g
  • Carbohydrates – 28g
  • Sodium – 0mg
  • Fat – 2.5g
  • Calories – 140

Oatmeal is a balanced meal that provides many health benefits, including aid weight loss, lowers cholesterol, helps control diabetes, soothes skin, and supports the gluten-free diet. Although allergies to oatmeal rare, some allergic symptoms might include increased heart rate, itching of the throat or mouth, but it might vary from one individual to another.

You should store the dry oats in a closed container and put them in a cool, dry place. You should use the oats before the expiry date, probably within 12 months of opening. The traditional oatmeal might be eaten raw since the bacteria are damaged in the steaming process. If you’re cooking oatmeal in a microwave or over a stove, they are best eaten right away, but cooled oats could be kept in the fridge or even reheated.


Figs are naturally sweet and good for optimal health. For many years, figs have been used as a sweetener, and some regions still carry this practice. Dried or fresh figs may be used in savory dishes, desserts, jellies, and jams.

Besides the natural sweetness, figs provide antioxidants and fiber. When portion-controlled, they might fit into any nutritious eating plan. The nutrition information below has been provided for one small raw fig.

  • Protein – 0.3g
  • Sugars – 6.5g
  • Fiber – 1.2g
  • Carbohydrates – 7.7g
  • Sodium – 0.4mg
  • Fat – 0.1g
  • Calories – 30

Figs have for many years been linked to longevity and good health in some cultures. Some of the health benefits figs bring into this recipe include preventing cell damage, decreasing risks of chronic diseases, might help prevent cancer, aids constipation relief, helps IBS Symptom management, and more.


Honey might appear as a mystical natural food, but we all know it’s a concentrated sugar source. If used moderately, honey might complement any meal plan and provide many health benefits. Nevertheless, honey should not be overconsumed, especially among individuals with type II diabetes. Below is the nutrition information for one tablespoon of honey.

  • Protein – 0g
  • Sugars – 17g
  • Fiber – 0g
  • Carbohydrates – 17g
  • Sodium – 0g
  • Fat – 0g
  • Calories – 64

Final Verdict

Today, you don’t have to turn to the boring prepackaged oatmeal with standard flavors, which are pretty high in sodium. Instead, fix a fast breakfast with indulgent sweet touches and fresh fruit. The fresh figs, honey tahini, and lemon juice give this delicious breakfast natural sweetness. Moreover, the creaminess of the low-fat plain yogurt amazingly compliments the crunch of sliced pistachios and brings all flavor mixes together for a very inspired breakfast meal.



Can You Consume Tahini on the Mediterranean Diet?

The origin of tahini can be traced back to Greek, where it was often consumed during the fasting period in Greece with many health benefits if not overeaten. However, you shouldn’t eat tahini if you have any allergic reactions to sesame.

Is Oatmeal Okay on the Mediterranean Diet?

Whole grains such as pasta, whole grain bread, whole wheat, buckwheat, corn, barley, rye, brown rice, and whole eats are all part of the Mediterranean diet.

Is Hummus Bad on the Mediterranean Diet?

Rich in healthy fats and olive oil, hummus is a common staple of a Mediterranean diet. Olive oil is low in saturated fat, and like many Mediterranean diets, it helps prevent many health problems.

Is Oatmeal with Tahini and Figs Good on the Mediterranean Diet?

Yes, you can prepare and eat the Mediterranean oatmeal with honey tahini and figs recipe and take it as your breakfast for a more satisfying morning.

What is the Best Mediterranean Breakfast?

The Mediterranean-eating plan largely emphasizes eating seeds, nuts, whole grains, vegetables, and fruits. If you’re following a Mediterranean diet, you might want to include eggs and avocados in your breakfast.