The 8 Best Anti-Inflammatory Breakfast Ideas

That are gut-healthy, high-protein, low in sugar, and beyond delicious!

By: Lexy Parsons

With a growing awareness of inflammation and its implications on overall well-being, more and more people are embracing anti-inflammatory foods and lifestyles. Of course, given the era of social media (with platforms like TikTok and Instagram), we should be mindful of passing trends. However, this isn’t just a fad. In fact, this trending topic is rooted in science that highlights the profound impact that foods and inflammation have on our overall health. Linked to various chronic diseases, research has shown a direct correlation between inflammation and health issues such as heart disease, arthritis, diabetes, Alzheimer’s, and more

Anti-inflammatory foods, on the other hand, have been shown to reduce the risk of chronic disease and play a protective role in the body. And considering breakfast is known to be the most important meal — setting the tone for our energy levels, mood, and overall well-being — what better way to kick off your day than with an anti-inflammatory breakfast

RELATED: 5 Anti-Inflammatory Foods You Should Be Eating Regularly

Trending Anti-Inflammatory Breakfast Recipes That Deliver in Taste & Nutrition

#1 Golden Milk Chia Pudding 

Featuring polyphenol antioxidants from chia seeds as well as anti-inflammatory spices like turmeric, ginger, and cinnamon, this vibrant recipe packs a powerful nutrient-rich punch. Thanks to protein and fiber-rich chia seeds, it will keep you full for hours. Plus, chia pudding is easy to prep ahead of time and enjoy on the go!


  • 1 cup coconut milk (or plant-based milk of choice)
  • ¼ cup chia seeds
  • 1 tbsp maple syrup or raw honey 
  • ½ tsp ground turmeric
  • ½ tsp ground cinnamon
  • ¼ tsp ground ginger
  • ½ tsp vanilla extract
  • Pinch of black pepper (to enhance turmeric absorption)


Step #1: Combine the coconut milk, sweetener, spices, and vanilla extract. Once mixed, stir in the chia seeds until well combined and non-clumpy. 

Step #2: Cover and set in the fridge overnight, or for at least four to six hours. Served chilled with optional toppings of choice, such as shredded coconut, nut butter, or a scoop of Greek yogurt.

#2 Green Matcha Smoothie 

With a high concentration of catechins, particularly EGCG, matcha is an antioxidant powerhouse. Combined with other ingredients like gut-healthy Greek yogurt, and leafy greens like baby spinach and kale that are full of flavonoids, carotenoids, and vitamins, this protein-packed green matcha smoothie is an inflammation-fighting morning must. Customize it with the addition of vanilla protein powder or any additional add-ins of choice!


  • 1 cup unsweetened almond milk or non-dairy milk of choice 
  • ½ cup unsweetened Greek yogurt, plain or vanilla 
  • 1 tbsp almond butter
  • 1 frozen banana
  • ½ cup baby spinach
  • ½ cup baby kale
  • ½ tsp matcha powder 
  • 1 scoop vanilla protein powder, optional 
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 handful ice cubes


Step #1: Add everything to a high-speed blender. Blend until smooth and creamy. Taste test, adjusting any ingredients as desired. 

Step #2: Pour into a glass and serve!

#3 Smoked Salmon Avocado Toast

Start your day with a dose of protein and omega-3 fatty acids by indulging in this savory smoked salmon avocado toast. Known for their anti-inflammatory properties and beneficial effects on brain health, ingredients like avocado, polyphenol-rich olive oil, and smoked salmon make this dish a nutrient-rich breakfast option. Enjoy on a healthy bread like sourdough, or serve on toasted sweet potato for an added anti-inflammatory boost.


  • 1 slice of gluten-free or sourdough bread of choice
  • ½ small ripe avocado, mashed
  • 2 oz smoked salmon
  • 1-2 tsp extra virgin olive oil
  • Squeeze of fresh lemon juice, to serve 
  • Sea salt & black pepper, to taste
  • Optional: 2 tbsp cottage cheese 


Step #1: In a small bowl, mash the avocado with a fork, stirring in the lemon juice, optional cottage cheese, sea salt, and black pepper.

Step #2: Meanwhile, toast the bread of choice to your liking.

Step #3: Once toasted, spread the avocado mixture onto the toast and top with the smoked salmon. Drizzle with olive oil and garnish with any toppings of choice, such as fresh herbs or additional lemon juice.

#4 Veggie & Egg Breakfast Muffins

Another omega-3 and anti-inflammatory-rich breakfast option that’s easy to prep and enjoy on the go are these protein-packed egg muffins. They’re full of anti-inflammatory ingredients like broccoli, spinach, and olive oil, and can be easily customized with any additional veggies of choice.


  • 12 eggs
  • 1½ cups broccoli, finely chopped 
  • ½ cup cherry tomatoes, chopped 
  • 1-2 cups baby spinach, roughly chopped
  • ½ tbsp Dijon mustard (optional)
  • ½ cup cottage cheese (or shredded cheese of choice)
  • 1 tbsp olive oil 
  • Sea salt & black pepper, to taste


Step #1: Preheat the oven to 350 degrees and grease a muffin tin with olive oil or line with muffin liners.

Step #2: In a mixing bowl, whisk together the eggs, mustard, salt, pepper, and any additional spices of choice. Stir in the chopped broccoli, tomatoes, spinach, cottage cheese, and a drizzle of olive oil. 

Step #3: Pour the egg mixture into the muffin tins and bake for 20-25 minutes, or until cooked through.

#5 Mixed Berry Parfait with Greek Yogurt

Looking for a meal prep-friendly breakfast idea? Look no further than this mixed berry and Greek yogurt parfait. Not only is it a probiotic-rich option that can contribute to improved gut health and reduced inflammation, but it’s also loaded with inflammation-fighting berries that have been shown to combat oxidative stress. 

To make this grab-and-go breakfast option, simply stack layers of yogurt, fresh berries, and any additional ingredients of choice (such as granola, nuts and seeds, or superfoods like cacao nibs) in a sealable jar, then store it in the fridge until you’re ready to enjoy! 

RELATED: 6 Ways to Make Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More

#6 Quick & Easy Banana Cinnamon Pancakes 

Made with whole food ingredients, these guilt-free pancakes are a tasty choice when you’re looking for a healthy, inflammation-busting breakfast option. Full of omega-3-rich walnuts and fiber-rich oats, this sweet and satisfying morning meal will provide you with an abundance of good-for-you nutrients.


  • ½ cup oats, rolled
  • 1 egg
  • 1 tsp baking powder
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 banana
  • ¼ cup oat milk
  • 1 tsp coconut oil
  • ½ tbsp pecans, chopped
  • ½ tbsp walnuts, chopped
  • Maple syrup, to drizzle


Step #1: Add the oats, egg, baking powder, chia seeds, vanilla, banana, cinnamon, and oat milk to a highspeed blender and blend until smooth.

Step #2: Next, heat a large skillet over medium heat with the coconut oil. Add about two tablespoons of the pancake batter to the pan and cook for 2-3 minutes on each side or until cooked through.

Step #3: Serve with sliced banana, pecans, walnuts, and a drizzle of pure maple syrup.

Step #4: Enjoy!

#7 High Protein Quinoa Breakfast Bowl 

Swap traditional grains for quinoa, a complete protein that’s full of anti-inflammatory properties. When combined with fiber-rich fruit, a drizzle of nut butter, and a pinch of spices — like in this comforting breakfast bowl – it makes for a sweet breakfast option that’s hearty and wholesome.

Serves: 2


  • ½ cup quinoa
  • 1½ cups unsweetened oat milk
  • 1 tsp. Ground cinnamon 
  • ¼ tsp. pure vanilla extract
  • 1 pinch of sea salt 
  • 1 apple, diced 
  • 1 tbsp. Peanut butter 
  • Pure maple syrup, to serve 


Step #1: Add the oat milk, quinoa, apples, cinnamon, vanilla, and salt to a small stockpot and stir well. S

Step #2: Bring the mixture to a boil and once boiling, turn heat down to a simmer. Simmer for 15 minutes or until most of the oat milk has been absorbed. Remove from heat and let sit for 10 minutes. 

Step #3: Remove the lid from the pot and fluff the quinoa mixture with a fork.  Add the peanut butter and a drizzle of pure maple syrup.

Step #4: Enjoy! 

#8 Savory Cottage Cheese Breakfast Bowl

Low in sugar, calories, and carbs, jam-packed with protein, and full of gut-healthy probiotics, this savory breakfast bowl is a no-brainer. By adding anti-inflammatory toppings like cherry tomatoes, olive oil, whole olives, and an optional sprinkle of hemp seeds or a serving of avocado, you can elevate this dish even further for a satisfying and anti-inflammatory start to your day.

To make this nourishing breakfast bowl, simply add your favorite cottage cheese to a bowl as your base, then top with your favorite toppings such as sliced cucumbers, cherry tomatoes, pitted olives, and a drizzle of olive oil. Add a pinch of black pepper and sea salt for extra flavor and any additional add-ins like hard-boiled eggs, mashed avocado, or your favorite nuts and seeds.

Breakfast Recipes That Guarantee an Anti-Inflammatory Start to the Day

Your breakfast choices can significantly influence your day and overall well-being, so why not make the mindful choice to choose anti-inflammatory options? From sweet (yet low-sugar) recipes like pancakes and baked oats to savory options like cottage cheese bowls and avocado toast, these flavorful and inflammation-fighting recipes ensure you’re starting your day in the best way.