5 Anti-Inflammatory Breakfast Recipes (2024)

Date: by Lacey Baier · This post may contain affiliate links · 3 Comments

Anti-inflammatory breakfast recipes are a game changer. This post will provide delicious and satisfying recipes that will bring balance to your day, and share foods to avoid in the morning!


Inflammation. What a charged word! I know how the mere thought of inflammation can freak people out. When really, inflammation can simply be the body's natural response to trauma or injury.

But what isn't natural is when our body is in a constant state of inflammation...and can't heal because of unhealthy lifestyle choices. Still, I say this gently and no need for overwhelm. You can absolutely adapt your lifestyle to healthier habits. It doesn't take a lot to reduce inflammation and it can even be enjoyable. Let's begin with the morning. Ease into your day with one of these anti-inflammatory breakfast recipes...they're delicious!

Why Is Reducing Inflammation Important?

Reducing chronic inflammation in your body is super important because it helps reduce both short term and long term symptoms. When left unchecked, inflammation contributes to body discomfort, stress on your organs, and even certain diseases like Alzheimer's and cancer. Again, there IS good news too! Making some simple lifestyle changes will go a long way. Did you know that simply taking a routine evening walk can help reduce inflammation?

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What Is An Anti-Inflammatory Diet?

An anti-inflammatory diet is a regimen specifically made for people looking to reduce their chronic inflammation. It kicks processed foods to the curb while welcoming more whole grains, heathy fats, fruits, vegetables, and spices. An anti-inflammatory diet is, therefore, very flavorful and nutritious! This is the main idea behind my 5-Day Anti-Inflammatory Diet Meal Plan (I really think the reason behind the plans success rate is that it tastes SO good)!

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Anti-Inflammatory Kitchen Staples

Set yourself up for success by stocking up on anti-inflammatory kitchen staples (they'll come in handy while preparing these anti-inflammatory breakfast recipes)! I'm sure you have some already, but if you don't you can pick these up over time...

  1. Extra Virgin Cold Pressed Olive Oil: Cold-pressed oils retain more nutrients compared to those treated with heat. Olive oil is packed with healthy fat, vitamin E and K, and anti-inflammatory nutrients. Discover more healthy oils to cook with here.
  2. Organic Coconut Oil: Love love LOVE coconut oil. It suits all types of diets and has been shown to reduce oxidative stress and inflammation. It's the star player in my 5-Ingredient Coconut Oil Pie Crust Recipe 😉
  3. Gluten Free Flours: Regular white flour can spike blood sugar and cause inflammation. For flour without inflammatory effects, try any of the following; Almond, coconut, brown rice, and buckwheat flour. Lean about them in this post: The 9 Best Healthy Flour Substitutes.
  4. Nut butter: Almond butter is a staple that you'll always find in our home. It's a good source of vitamin E which helps with inflammation and reduces the risk of heart disease.

What Breakfast Foods Causes Inflammation?

The top culprits of high inflammation breakfast foods are summarized in the following points...

  • Pastries: Your favorite pan au chocolate is very high in refined carbohydrates and sugars...which not only spike your blood sugar but also induces an inflammatory response. We're not about extreme limitation at A Sweet Pea Chef, so I suggest cutting a pastry in half and making it part of your breakfast, rather than the main event.
  • Bacon and sausage: These morning proteins might help you with weight loss but could also be causing inflammation in your body. They're high in saturated fats so eating this every day can be detrimental to your health in the long run. Remember that some brands are healthier than others! Keep the pros and cons in mind to make an informed decision best for you.
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What Are The Best Anti-Inflammatory Breakfast Recipes?

I've laid it out for y'all - here are some anti-inflammatory breakfast ideas that you can easily whip up!

1. High Protein Smoothies
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  • Serving: 1 smoothie
  • Calories: 156 kcal
  • A smoothie in the morning makes everything better! And all of the smoothie recipes in this post have plenty of fruit, sometimes veggies, no added sugar, and added protein to keep you full.
2. Chocolate Quinoa Breakfast Bowl
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  • Serving: 1 bowl
  • Calories:317kcal
  • Who says you can't have chocolate for breakfast? This chocolate quinoa breakfast bowl is loaded with protein, fiber, and other nutrients to treat your body right and keep inflammation under control.
3. Perfect Avocado Toast
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  • Serving: 1 toast
  • Calories:323kcal
  • Did you know that your avocado toast is actually anti-inflammatory? The combination of monounsaturated fats, vitamin E, fiber and carotenoids can soothe inflammation. Adding eggs to your avo toast also helps because it contains selenium, which is an antioxidant that protects cells from damage caused by inflammation.

4. Strawberries and Cream Steel Cut Oats

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  • Serving: 1 bowl
  • Calories:385kcal
  • Nothing tastes better in the morning than a hot breakfast. Especially one that helps reduce inflammation all day long! Steel-cut oatsare an excellent soluble fiber. They are especiallyhelpful in promotinganti-inflammatoryintegrity in your digestive system.
5. Egg White Scramble + Sweet Potato Hash
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  • Serving: 5 meals
  • Calories: 217 kcal per meal
  • This healthy breakfast meal prep recipe contains egg white, which helps offset inflammation. Each serving contains potent carotenoids and vitamin D (which regulates rheumatoid arthritis).
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Most of the time we're all so busy with work, family, and business that we forget to get the nutrients our bodies need. We think that "any" food will do but that's not true. If you're a fan of structure and support when trying something new, check out this 5 Day Anti-Inflammatory Meal Plan. It covers anti-inflammatory breakfast recipes, as well as lunch and dinner!

*I created it to be as healthy, affordable, and anti-inflammatory as possible!

This post contains affiliate links for products I use regularly and highly recommend.

5 Anti-Inflammatory Breakfast Recipes (2024)


What is an example of an anti-inflammatory breakfast? ›

Smoothies are a great way to load up on key anti-inflammatory foods like berries, probiotic-rich yogurt and greens. When creating your blender breakfast, incorporate a protein source like Greek yogurt, tofu or even a protein powder to balance carbs and to keep you fuller for longer.

Are scrambled eggs anti-inflammatory? ›

Eggs are a natural source of vitamin D, which has been shown to have anti-inflammatory effects. Adequate levels of vitamin D may help reduce inflammation and support immune function.

What three 3 inflammatory foods you should eliminate from your diet? ›

Foods that cause inflammation

soda and other sugar-sweetened beverages. red meat (burgers, steaks) and processed meat (hot dogs, sausage) margarine, shortening, and lard.

What is no 1 anti-inflammatory food? ›

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Is porridge anti-inflammatory? ›

Porridge on its own packs a lot of health benefits

The type of fibre in oats - beta-glucan - is strongly associated with heart and immune health. Oats also contain impressive amounts of vitamin E, phytic acid, and phenolic compounds which can reduce inflammation.

What is the best anti-inflammatory bread? ›

The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.

Are bananas anti-inflammatory? ›

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.

Are potatoes anti-inflammatory? ›

Generally, it is believed that the anti-inflammatory properties of potato are also related to proteins with protease inhibitor activity.

Is Greek yogurt anti-inflammatory? ›

“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.

Is cheese bad for inflammation? ›

Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)

Is eggs good or bad for inflammation? ›

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

Which bread is anti-inflammatory? ›

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

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