The science and nutrition behind the viral Balkan breakfast

TikTok’s version of a “Balkan breakfast,” which mainly features variations of the same whole, raw ingredients, has a distinctly rural flavor, she explains. While summer breakfast plates are likely a celebration of tomatoes, peppers, and watermelon (á la “Balkan breakfast”), hearty, savory porridges made from buckwheat or polenta are a common winter dish, especially in the colder, mountainous regions. And many ingredients are regional, such as the crepe-like ones from Albania flijaor prosciutto, pečenicaand other cured meats from the Dalmatian region of Croatia.

Contrary to what social media might lead you to believe, not every day is an occasion for a massive spread. Often breakfast is just a pastry, like a burek and a Turkish coffee or a glass of yogurt. But on weekends there may be a need for more elaborate meze, including plates of eggs cooked with stewed vegetables, kajmak and other homemade soft cheeses, vegetable preserves such as the popular sweet pepper and eggplant sauce ajvarand layered pastries filled with everything from meat to vegetables to jam. Pickled vegetables are common in the Balkans, as are fruit preserves. The portions are usually small and, she says laughing: “We do use plates and cutlery.”

As common as it may be in the Balkans, this approach to small-plate eating is not unique to the region.

“That culture is generally Mediterranean,” says food historian and University of the Pacific professor Ken Albala, pointing to similar food presentations such as Spanish tapas, Basque pinchos and Italian mezze dishes. And breakfasts filled with fresh, whole ingredients are common in Turkey, Egypt and even Israel or Lebanon. “I can’t think of what would make this typical Balkan.”

The benefits of a Balkan style breakfast

When it comes to the Balkan breakfast, the overall emphasis on convenience, simplicity and fresh, local ingredients makes for a healthy and adaptable morning routine.