Breakfast on a Whole New Level: 22 Anti-Inflammatory Breakfasts in 15 Minutes or Less
Chronic inflammation in the body can come from many causes, including poor sleep quality, stress, and poor diet quality. In turn, inflammation can wreak havoc on our health, including an increased risk of heart disease, cancer, diabetes, and arthritis. Gastrointestinal distress is also linked to chronic inflammation, as is depression, sleep difficulties, and a weakened immune system.
Since poor diet quality can be a culprit of inflammation, choosing low-inflammatory foods may help calm chronic inflammation—starting with breakfast. And preparation doesn’t have to take long. These simple breakfasts come together in 15 minutes or less, and each recipe contains some of the best anti-inflammatory foods out there, like salmon, leafy greens, avocados, and more.
Benefits of Anti-Inflammatory Foods
Eating an anti-inflammatory diet can have numerous health benefits, including:
* Reducing the risk of chronic diseases such as heart disease, cancer, diabetes, and arthritis
* Improving mental health by reducing symptoms of depression and anxiety
* Supporting digestive health by reducing inflammation in the gut
* Boosting energy levels by reducing fatigue and improving sleep quality
22 Anti-Inflammatory Breakfasts in 15 Minutes or Less
Here are 22 delicious and easy-to-make breakfast recipes that incorporate anti-inflammatory foods. Each recipe can be made in 15 minutes or less, perfect for a busy morning routine.
1. Spinach & Egg Scramble with Raspberries
This quick egg scramble with hearty bread combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
2. Southwestern Waffle
This open-faced egg sandwich has a bit of southwestern flair with avocado and fresh salsa. And while you’d normally expect it served on toast or an English muffin, we’ve switched things up by serving it on a whole-grain waffle.
3. Egg Salad Avocado Toast
It’s like egg salad and avocado toast had a baby in this 5-minute healthy breakfast.
4. Smoked Salmon & Cream Cheese Omelet
The key to this healthy smoked salmon omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the salmon omelet from turning rubbery.
5. Really Green Smoothie
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.
6. Avocado & Kale Omelet
Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale also helps keep hunger at bay longer in this healthy omelet recipe.
7. Mango & Kale Smoothie
The blend of kale, mango, banana, and orange juice gives this healthy smoothie an extra-fresh and tropical flavor profile.
8. Breakfast Salad with Egg & Salsa Verde Vinaigrette
Salad for breakfast? Don’t knock it until you’ve tried it! We love how this meal gives you 3 whole cups of vegetables to start your day.
9. Cherry-Mocha Smoothie
For a fast-paced breakfast on the go, give your blender a whirl. Heart disease doesn’t stand a chance thanks to the healthy fats from the almond butter and health-boosting, anti-inflammatory phytonutrients in the cocoa powder and cherries in this tasty breakfast smoothie.
10. Avocado Toast with Sprouts
Hummus, sprouts, and avocado top sprouted whole-wheat bread in this healthy vegan breakfast or lunch idea. Look for sprouted bread in the freezer section of your grocery store.
11. Spinach & Feta Scrambled Egg Pitas
This meatless meal comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We’ve added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can’t find the tapenade, basil pesto or sun-dried tomato pesto also works well.
12. Blueberry & Avocado Smoothie
Just four ingredients combine for a refreshing, just-sweet-enough smoothie that’s a real treat. Blueberries add the sweet, fruity flavor, and avocado adds a creamy, silky-smooth texture to this healthy smoothie.
13. Baby Kale Breakfast Salad with Smoked Trout & Avocado
Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens—and you’ll knock out half of your daily veggie quota with the first meal of the day.
14. Avocado & Arugula Omelet
Add some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. To round the meal out, serve this healthy omelet recipe with crusty whole-grain toast for added fiber and energy-inducing carbs.
15. Spinach Smoothie
Strawberries and banana are the sneaky way to hide the fact that there’s 1 1/2 cups of spinach in this smoothie. It’s so berry delicious that you’ll want to be making it every morning.
16. Mango-Almond Smoothie Bowl
For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy, and frosty.
17. Breakfast Beans with Microwave-Poached Egg
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
18. Avocado & Smoked Salmon Omelet
Stay full until lunch when you add this avocado and smoked salmon omelet to your morning routine. This healthy omelet recipe is packed with healthy fat, which helps quash hunger, and the avocado’s fiber helps you feel full longer.
19. Spinach-Avocado Smoothie
This healthy green smoothie gets super creamy from the frozen banana and avocado. This can be made the night before and stored in the fridge so you have a quick grab-and-go breakfast in the morning.
20. Avocado-Egg Toast
Try it once, and we think you’ll agree: Topping avocado toast with an egg is a near-perfect breakfast.
21. Kale & Spinach Smoothie
When you really need to eat your greens, go for this smoothie that packs both kale and spinach into every sip. Kiwi and dates add natural sweetness, and almond butter and almond milk keep you full.
22. Smoked Salmon Scrambled Eggs
Make a big batch of this healthy scrambled egg recipe and serve it with bagels for a fun breakfast or brunch.
The Bottom Line
Starting your day with an anti-inflammatory breakfast can have a significant impact on your overall health and well-being. With these 22 delicious and easy-to-make breakfast recipes, you can incorporate anti-inflammatory foods into your daily routine and take the first step towards a healthier, happier you.
What are the main causes of chronic inflammation?
Chronic inflammation can be caused by poor sleep quality, stress, and poor diet quality.
How can an anti-inflammatory diet improve health?
An anti-inflammatory diet can reduce the risk of chronic diseases, improve mental health, support digestive health, and boost energy levels.
How many anti-inflammatory breakfasts are provided in the article?
22 anti-inflammatory breakfasts are provided.
What is the preparation time for each breakfast recipe?
Each recipe can be made in 15 minutes or less.
What are some examples of anti-inflammatory foods mentioned?
Examples include salmon, leafy greens, avocados, and kale.
What ingredients are in the first breakfast recipe, Spinach & Egg Scramble with Raspberries?
The ingredients are spinach, eggs, raspberries, and whole-grain toast.
What makes the Southwestern Waffle a healthy breakfast?
The Southwestern Waffle includes avocado and fresh salsa served on a whole-grain waffle.
Which breakfast recipe combines egg salad with avocado toast?
Egg Salad Avocado Toast combines egg salad and avocado toast.
What is unique about the Smoked Salmon & Cream Cheese Omelet recipe?
The recipe involves cooking the eggs over low heat and adding a splash of milk to prevent the omelet from becoming rubbery.
How many cups of vegetables are included in the Breakfast Salad with Egg & Salsa Verde Vinaigrette?
The meal includes 3 cups of vegetables.
What flavors does the Mango & Kale Smoothie offer?
The smoothie has a tropical flavor from kale, mango, banana, and orange juice.
What are the benefits of starting the day with an anti-inflammatory breakfast?
Starting the day with an anti-inflammatory breakfast can have a significant impact on overall health and well-being.
