31 Anti-inflammatory Breakfast Recipes

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I eat an anti-inflammatory diet mostly and I thought I’d share some recipes for like-minded individuals. A lot of the recipes on my blog here are anti-inflammatory!

That’s for a reason! So, let’s start our days right with some of these awesome breakfast recipes. I promise you, they taste like magic.

Anti Inflammatory Breakfasts

1. Apple Banana Smoothie

Apple Banana Smoothie

First thing’s first, the humble smoothie. Smoothies are an excellent breakfast option for anyone who’s strapped for time in the mornings. It’s also ideal if you want to be gentle on your stomach!

This refreshing smoothie is all about natural sweetness. The vitamins, fiber, and antioxidants also go a long way.

Per Serving:

• Calories: 327

• Fats: 14g

• Protein: 11g

• Carbs: 45g

• Fiber: 9.1g

• Sugar: 25g

2. Egg Muffin Cups

Egg Muffin Cups

I love starting my day with something protein-packed, which is why I came up with these egg muffin cups. Designed to prepare ahead of time, this is an anti-inflammatory breakfast for busy people.

Use whichever vegetables you have on hand to make these cups your own!

Per Serving:

• Calories: 81

• Fats: 3.7g

• Protein: 6g

• Carbs: 6.1g

• Fiber: 1.6g

• Sugar: 2.9g

3. Breakfast Skillet with Sweet Potatoes

Breakfast Skillet with Sweet Potatoes

Sweet potatoes are well-known for their anti-inflammatory properties, and they bring a healthy dose of fiber along with them. Rather than opting for potato hashbrowns, try this healthier alternative!

This skillet comes together in mere minutes. It’s the perfect based for a runny egg and will keep you going all morning long.

Per Serving:

• Calories: 227

• Fats: 15g

• Protein: 8.4g

• Carbs: 15g

• Fiber: 3.1g

• Sugar: 5.5g

4. Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

If skillets aren’t your scene, why not try my sweet potato breakfast bowl? This is a savory take on the classic breakfast bowl, incorporating a ton of nutritious toppings.

The seeds and fruit round out the meal, ensuring it has anti-inflammatory properties to start your day off properly.

Per Serving:

• Calories: 312

• Fats: 9.6g

• Protein: 9.3g

• Carbs: 50g

• Fiber: 8.4g

• Sugar: 19g

5. Chickpea Scramble Breakfast Bowl

Chickpea Scramble Breakfast Bowl

Chickpeas are one the most versatile ingredients anyone can cook with, boasting a ton of protein. If you’re tired of the same old egg scramble, give this a try instead!

This is a great vegan alternative to scrambled eggs, and super easy to customize.

Per Serving:

• Calories: 180

• Fats: 8.6g

• Protein: 6.8g

• Carbs: 20g

• Fiber: 3.9g

• Sugar: 5.7g

6. Mango Spinach Smoothie

Mango Spinach Smoothie

Here’s another smoothie idea to spark some inspiration, and this time, we’re going green. The delightful thing about spinach smoothies is that you can’t even taste the spinach!

So, you get all the anti-inflammatory benefits of a handful of spinach without even having to taste it.

Per Serving:

• Calories: 299

• Fats: 7.4g

• Protein: 6.6g

• Carbs: 59g

• Fiber: 11g

• Sugar: 37g

7. 3-Ingredient Breakfast Skillet

3-Ingredient Breakfast Skillet

Breakfast skillets are one of my favorite ways to start a morning, especially if I’m feeding family. This 3-ingredient version requires very little effort.

The result is a perfect balance of carbs, protein, and healthy fats. No-fuss and no-muss, this won’t leave you with a mountain of dishes to do after breakfast.

Per Serving:

• Calories: 274

• Fats: 20g

• Protein: 19g

• Carbs: 3.2g

• Fiber: 0.8g

• Sugar: 1.9g

8. Savory Breakfast Bowl

 Savory Breakfast Bowl

Take a walk on the savory side with this tasty savory breakfast bowl. This is packed to the brim with protein and anti-inflammatory vegetables, ensuring you have a satisfying start to your day.

Top it all off with a tasty sauce or salsa to make it your own, and enjoy!

Per Serving:

• Calories: 859

• Fats: 66g

• Protein: 26g

• Carbs: 56g

• Fiber: 16g

• Sugar: 14g

9. Keto Breakfast Sandwich

 Keto Breakfast Sandwich

For the busy worker on the go or for the sandwich lover, this recipe is a must-try. Instead of standard white flour bread, this recipe uses fluffy almond flour biscuits as the buns.

Packed inside are all sorts of delicious ingredients, all combining to create a comfort food masterpiece.

Per Serving:

• Calories: 664

• Fats: 51g

• Protein: 43g

• Carbs: 7.8g

• Fiber: 4.7g

• Sugar: 1.4g

10. Baked Eggs with Spinach

Baked Eggs with Spinach

Next up, a classic! I reach for this recipe all the time for a couple of reasons: it’s easy to make, super healthy, and packed with anti-inflammatory ingredients.

The best part about this dish is its versatility. Use whichever vegetables you have on hand to make a spinach bake unique to your tastes.

Per Serving:

• Calories: 236

• Fats: 18g

• Protein: 13g

• Carbs: 6.8g

• Fiber: 2.1g

• Sugar: 2.6g

11. Turmeric Smoothie

 Turmeric Smoothie

Source: corriecooks.com

Turmeric is well-known for being an anti-inflammatory spice, one of the most prominent in the world. Luckily, it’s also easy to incorporate into a variety of meals (if you know how).

Case in point: this simple turmeric smoothie. With just a sprinkle of the stuff, you can give your body the inflammation-free kickstart it needs.

Per Serving:

• Calories: 194

• Fats: 2g

• Protein: 2g

• Carbs: 46g

• Fiber: 4g

• Sugar: 32g

12. Acai Bowl

Acai Bowl

Source: getinspiredeveryday.com

Acai bowls gained a lot of popularity a few years ago thanks to their unique look and taste. Personally, I haven’t gotten over how good they are!

With all the natural anti-oxidants packed into this bowl, is it any wonder it’s one of the healthiest choices on this list?

Per Serving:

• Calories: 333

• Fats: 10g

• Protein: 8g

• Carbs: 55g

• Fiber: 7g

• Sugar: 33g

13. Salmon Omelette

Salmon Omelette

Source: nextinlime.com

Salmon is a wonderful ingredient to include in your breakfast. It’s rich in protein and omega-3, providing all the food your mind needs to perform at its best.

More importantly, for our purposes, this omelette is an anti-inflammatory ringer and super easy to prepare.

Per Serving:

• Calories: 494.3

• Fats: 38.6g

• Protein: 31.1g

• Carbs: 5.6g

• Fiber: 0.9g

• Sugar: 2.7g

14. Avocado Dreamsicle Oatmeal Smoothie

Avocado Dreamsicle Oatmeal Smoothie

Source: simplyoatmeal.com

I know, it sounds a little weird, but stay with me! Avocado is technically a fruit, and is included in many vegan desserts and smoothies to create the creaminess that would otherwise come from dairy.

This smoothie tastes just like a dreamsicle, with the creamy element provided by a healthy dose of avocado.

Per Serving:

• Calories: 385

• Fats: 20g

• Protein: 12g

• Carbs: 48g

• Fiber: 14g

• Sugar: 14g

15. Beet Hashbrowns

Beet Hashbrowns

Source: theroastedroot.net

We all know how appealing a plate of hash browns for breakfast is, but all those potatoes and oil can spark inflammation in the body. Why not try something a little different?

These beet hashbrowns accomplish a similar effect without all the inflammation. Crisped to perfection in a pan, these are great as a side dish or on their own.

Per Serving:

• Calories: 163

• Fats: 11g

• Protein: 2g

• Carbs: 16g

• Fiber: 4g

• Sugar: 12g

16. Kale Smoothie

kale smoothie

Source: happykitchen.rocks

Never fear, the kale smoothie is here! While most people give kale smoothies a bad reputation, this is actually a wonderful choice for an anti-inflammatory breakfast.

The most important part is to make sure you balance the kale with enough fruit to cancel out the taste. That way, you can enjoy every mouthful without the leaf’s bitterness.

Per Serving:

• Calories: 203

• Fats: 7g

• Protein: 8g

• Carbs: 33g

• Fiber: 2g

• Sugar: 14g

17. Arugula Omelette

 Arugula Omelette

Source: nextinlime.com

Arugula is another iconic anti-inflammatory ingredient, and super easy to include in a variety of dishes. This omelette, for example, will have you addicted as soon as it hits the pan.

Make this your own with whichever vegetables you have on hand, or enjoy as-is for a simple, go-getter’s breakfast.

Per Serving:

• Calories: 452.2g

• Fats: 33.5g

• Protein: 25.3g

• Carbs: 13.3g

• Fiber: 2.5g

• Sugar: 6.5g

18. Apple Orange Smoothie with Turmeric

 Apple Orange Smoothie with Turmeric

Source: whereismyspoon.co

Apple, orange, and turmeric: this smoothie is an anti-inflammatory breakfast dream. Packed to the gills with all the nutrients your body needs, this is a great way to start your day.

You can add other fruits or vegetables into the mix as-needed, but this is a great foundational recipe.

Per Serving:

• Calories: 334

• Fats: 1g

• Protein: 4g

• Carbs: 85g

• Fiber: 11g

• Sugar: 56g

19. Air Fryer Egg Bites

Air Fryer Egg Bites

Source: hellofrozenbananas.com

I love using my air fryer to prepare breakfast ahead of time, and I get a feeling that you’ll love it, too. These egg bites are absolutely delicious, and so easy to make beforehand.

Not to mention, they’re simple to customize based on your unique preferences. Pack even more anti-inflammatory ingredients in there for an extra healthy kick!

Per Serving:

• Calories: 64

• Fats: 4g

• Protein: 5g

• Carbs: 1g

• Fiber: 0.2g

• Sugar: 1g

20. Sweet Potato Hash

Sweet Potato Hash

Source: ablossominglife.com

Rather than giving in to the temptation of regular potato hash browns, create a healthy breakfast to satisfy the carb cravings. This sweet potato has is a go-to in my house.

Warm, delicious, and easy to prepare for the whole family, this hash is a must-try.

Per Serving:

• Calories: 297

• Fats:

• Protein:

• Carbs: 37g

• Fiber: 5g

• Sugar: 8g

21. Strawberry Banana Smoothie Bowl

Strawberry Banana Smoothie Bowl

Source: windingcreekranch.org

Smoothie bowls are one of my favorite summer breakfast options. They’re cool, refreshing, and packed to the brim with all the vitamins and nutrients you could ever want.

The best part about this bowl is the strawberry and banana combination. Sweet, mellow, and bursting with juiciness.

Per Serving:

• Calories: 136

• Fats: 1g

• Protein: 2g

• Carbs: 33.5g

• Fiber: 4.7g

• Sugar: 18.5g

22. Southwest Frittata with Sweet Potatoes

 Southwest Frittata with Sweet Potatoes

Source: therusticfoodie.com

A frittata is a fantastic way to pack some protein into your first meal of the day, especially when you mix sweet potatoes in there, too. Hearty and flavorful, this would make a great brunch dish.

However, my favorite part of this frittata is its versatility. Incorporate whichever ingredients you have on hand to make sure nothing goes to waste.

Per Serving:

• Calories: 279

• Fats: 19g

• Protein: 12g

• Carbs: 15g

• Fiber: 3g

• Sugar: 4g

23. Banana Chia Pudding

Banana Chia Pudding

Source: windingcreekranch.org

Chia puddings have gained a lot of popularity over the years, and it’s easy to see why. For our purposes, this banana chia pudding is an anti-inflammatory dream.

The seeds encourage a healthy start to the day, packing on the protein and fiber effortlessly.

Per Serving:

• Calories: 250

• Fats: 8g

• Protein: 5g

• Carbs: 43g

• Fiber: 11g

• Sugar: 20g

24. Sweet Potato Turkey Hash

Sweet Potato Turkey Hash

Source: therusticfoodie.com

Breakfast hashes are one of the easiest things to make. You can incorporate all sorts of things, from the last vegetables in the drawer to your leftovers from last night.

If you have some leftover turkey lying around, this sweet potato hash is a must-try!

Per Serving:

• Calories: 437

• Fats: 27g

• Protein: 24g

• Carbs: 26g

• Fiber: 7g

• Sugar: 5g

25. Vegetable Frittata

Vegetable Frittata

Source: suebeehomemaker.com

Here’s another frittata dish for your consideration! This time, we’re making sure the vegetables are extra creamy so that you can start your day on a comforting note.

If you want to boost the protein in this dish, feel free to add some ground beef, turkey, or even bacon.

Per Serving:

• Calories: 245

• Fats: 18g

• Protein: 17g

• Carbs: 5g

• Fiber: 1g

• Sugar: 2g

26. Golden Milk Mango Breakfast Smoothie

Golden Milk Mango Breakfast Smoothie

Source: cookingwithelo.com

If you’ve never heard of ‘Golden Milk’ before, it’s the holy grail of anti-inflammatory ingredients! Featuring turmeric and a host of other anti-inflammatory ingredients, the ‘milk’ is easy to make at home.

It’s also ideal for incorporating into things like smoothies, although you can enjoy the milk on its own if you like.

Per Serving:

• Calories: 318

• Fats: 6g

• Protein: 12g

• Carbs: 59g

• Fiber: 8g

• Sugar: 33g

27. Mediterranean Frittata

Mediterranean Frittata

Source: lowsorecipes.com

This might be our third frittata on the list, but it’s here for a very good reason. The Mediterranean is known for having one of the healthiest diets in the world.

That’s because many of the ingredients naturally found in the region combat inflammation. What better way to start your day?

Per Serving:

• Calories: 135

• Fats: 9g

• Protein: 8g

• Carbs: 6g

• Fiber: 1g

• Sugar: 3g

28. Breakfast Salad

breakfast salad

Source: getinspiredeveryday.com

That’s right, you can even enjoy salads for breakfast! I don’t believe in boring salads, which is why this one comes packed with Everything Bagel seasoning for a kick of flavor.

Customize the salad to suit your tastes, or pack it full of even more anti-inflammatory ingredients.

Per Serving:

• Calories: 603

• Fats: 55g

• Protein: 18g

• Carbs: 12g

• Fiber: 4g

• Sugar: 3g

29. Paleo Frittata with Spinach

Paleo Frittata with Spinach

Source: organicallyaddison.com

If you’ve living a paleo lifestyle, it’s easy to ensure that you’re still incorporating anti-inflammatory ingredients into your meals. Case in point, this frittata.

Packed to the brim with spinach, this is an easy dish that will help manage your inflammation throughout the day.

Per Serving:

• Calories: 218

• Fats: 17g

• Protein: 15g

• Carbs: 2g

• Fiber: 1g

• Sugar: 1g

30. Breakfast Tabbouleh

Breakfast Tabbouleh

Source: thehealthyepicurean.com

Next up, a well-known salad dish hailing from the Middle East, this is a great breakfast option. You can make a batch of tabbouleh ahead of time and store it in your fridge.

Whenever you’re ready, whip it out to enjoy a refreshing, fiber-filled salad with plenty of anti-inflammatory properties.

Per Serving:

• Calories: 448

• Fats: 23g

• Protein: 21g

• Carbs: 45g

• Fiber: 9g

• Sugar: 13g

31. Fennel Smoothie

Fennel Smoothie

Source: smoothiesncookies.com

Finally, let’s cap off our list with something a little unusual. Fennel is another ingredient known for its anti-inflammatory properties, which makes it an ideal smoothie ingredient.

The sharp, refreshing fennel taste will easily get you moving, and it’s great along with your favorite fruits.

Per Serving:

• Calories: 196

• Fats: 5.2g

• Protein: 7.4g

• Carbs: 35g

• Fiber: 13.7g

• Sugar: 18.1g

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