Picture this: It’s 8 a.m., and instead of the usual eggs and toast, you’re staring down a plate of raw peppers, tomatoes, cucumbers, a chunk of feta-style cheese, some fresh bread, and maybe a little cured bacon or Ajvar (a red pepper dip from the Balkans). TikTok’s latest food obsession is here, and honestly, it’s giving “charcuterie board but make it breakfast.”
The Balkan Breakfast, courtesy of TikTok user @.dayi_, is making the rounds on everyone’s FYP, and while it looks super simple, the internet is already divided. On one side, people are loving the raw veggies, bread, cheese, and cured meats combo. On the other, some are worried about how their stomach will feel after eating a whole garden before noon. But before we judge, what is the Balkan Breakfast?
What Is The Balkan Breakfast?
@.dayi_♬ orijinal ses – dayı
It’s basically a charcuterie board. The TikTok trend has quickly picked up steam, with people recreating their own versions of the Balkan Breakfast. Some are keeping it simple with just raw veggies and cheese, while others are throwing in pickled veggies and cured meats for good measure. It’s all about taking fresh, whole foods and piling them on a plate for a no-fuss meal.
That said, while the TikTok version looks inspired by the Balkan diet, not everyone agrees that it’s fully authentic. Some users have pointed out that while these ingredients are common in Balkan households, this exact combo isn’t necessarily a traditional breakfast over there. But hey, TikTok has never let accuracy stand in the way of a good food trend.
“This breakfast is nice option for the people that don’t love breakfast (I count myself in that camp),” registered dietician Amanda Sauceda tells Betches. “A Balkan breakfast is simple but flavorful and a great alternative to sweet foods that may taste good but aren’t filling.”
Is The Balkan Breakfast Healthy?
Okay, so what’s the deal with this veggie-loaded breakfast? On the surface, it seems super healthy, right? You’ve got fresh vegetables, cheese for protein, and some carbs from the bread to keep you going. But, like with most TikTok trends, there’s more than meets the eye.
Let’s start with the fiber. Eating a bunch of raw veggies first thing in the morning might seem like the almond mom thing to do, but it could have your stomach questioning all your life choices.
Then there’s the issue of nutrient absorption. Sometimes loading up on too much fiber can interfere with how your body absorbs nutrients, which kinda defeats the purpose of eating a “healthy” breakfast. And while raw veggies like peppers and cucumbers are packed with nutrients, they also contain lectins that can be rough on your gut, causing discomfort or even micro-tears in your gut lining. Uh, no thanks.
And let’s not forget the bread and cured meats. While the fresh bread might look delish, starting your day with highly processed carbs can spike your insulin levels, which isn’t exactly a great way to keep your blood sugar stable. As for the meats, unless you’re going for homemade, no-sugar-added cured meats, you’re probably getting a solid dose of added sugar and preservatives along with your protein.
I know, I know! We can’t have anything. But just because it might not be the best choice for everyday of your life, that doesn’t mean you can’t keep a “Balkan” breakfast in your rotation. It’s still super healthy!
“With a Balkan breakfast you are easily going to get in a lot of fiber at the start of your day, which equals better gut health and more sustained energy,” Sauceda says. “Plus it emphasizes using what veggies you have on hand. You can also use farmer’s cheese to go with your veggies and that can be a source of live and active cultures which helps your gut microbiome.”
Just be aware that if you’re not used to so much fiber, you might end up in the bathroom a little longer than you’re used to… so just plan your commute accordingly.
