Breakfast is the fuel your body needs to fly through the rest of day. And when you choose the right breakfast recipes and ingredients, it provides you with anti-inflammatory benefits, too.
Warming spices like cinnamon make your muffins taste even better. Matcha turns a pile of pancakes into an energizing morning staple. And oats give your body a boost while keeping you full until your next meal.
These anti-inflammatory breakfast recipe make your first meal of the day count. They’re good for your health and truly delicious.
The best anti-inflammatory breakfast recipes
Candice Kumai’s pancakes aren’t just mouth-watering. They’re also anti-inflammatory thanks to the matcha.
Yields 10 to 12 pancakes
1 1/2 cups gluten-free baking flour or all-purpose flour
2 Tbsp Japanese, high-quality matcha powder
1 1/2 tsp aluminum-free baking powder
2 large eggs (optional)
2 Tbsp brown rice syrup, or organic granulated white cane sugar
1 1/4 to 1 1/2 mashed ripe bananas
1 tsp organic vanilla extract
1 cup unsweetened almond milk
3/4 cup dark, high-quality chocolate chips
Nonstick coconut oil spray
1. Whisk the flour, matcha, and baking soda together in a large bowl. Set the dry ingredients aside.
2. In a separate medium bowl, whisk together the eggs (if using), brown rice syrup, banana, vanilla, and almond milk. Add the wet ingredients to the dry ingredients and gently whisk to combine. Using a rubber spatula, fold in the chocolate chips; the batter will be thick.
3. Heat a large nonstick skillet over medium heat. Coat the pan or griddle top with nonstick cooking spray. Using 1/4 cup of batter for each pancake and cooking two to three pancakes at a time, pour the batter into the pan or onto the griddle, using a measuring cup or ladle.
4. Cook the pancakes until the outer edges firm up and the bottom is golden-brown, about two minutes. Flip and cook the other side until golden-brown, about two minutes more. Repeat, making pancakes with remaining batter.
Everything you need know about matcha:
Turmeric is the secret ingredient in this recipe that gives it an anti-inflammatory boost. When you pair it with eggs and put it on top of your avocado toast, you have a healthy and delicious breakfast option.
1/2 tsp turmeric
1/4 tsp hot paprika
1/4 tsp chili powder
1/3 cup nut milk
2 thick slices of sourdough bread
Extra virgin olive oil, for drizzling
1 ripe avocado
Juice of 1/2 lemon
2 tsp butter or coconut oil
Good pinch of dried red chili flakes
Sea salt flakes
1. Crack the eggs into bowl and beat with the spices and milk.
2. Preheat the broiler. Drizzle the sourdough slices with extra virgin olive oil, sprinkle with sea salt flakes, and place under the broiler.
3. Meanwhile, cut the avocado in half and remove the seed. Scoop out the flesh and mash it with the lemon juice and a little salt.
4. Melt the butter or coconut oil in a nonstick skillet over high heat and crack in the eggs along with a good pinch of salt. Let cook for several seconds until it starts to set on the bottom and then gently fold the eggs over and into one another. Do not stir the eggs. Remove from the heat when the mixture is still just slightly liquid.
5. Spread the toasted sourdough with the mashed avocado and spoon the scrambled eggs on top. Sprinkle with chili flakes and serve immediately.
The benefits of turmeric, according to a dietitian:
These muffins contain anti-inflammatory pumpkin, as well as three spices that can help banish inflammation as well: cinnamon, nutmeg, and ginger. They’re also completely dairy-free.
1 can pumpkin puree
1 ½ cups spelt flour
½ cup light brown sugar
2 tsp baking powder
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp grated nutmeg
¼ teaspoon pumpkin pie spice
Pinch of salt
3 tbsp olive oil
1 tbsp maple syrup
½ tbsp molasses
1 tsp vanilla extract
4 tbsp soy milk
1 tbsp water
1. Preheat the oven to 400 degrees.
2. Grease a muffin tin.
3. Whisk the spelt flour, sugar, baking powder, spices, and salt together in a large bowl.
4. In a separate bowl combine the pumpkin with the olive oil, maple syrup, molasses, vanilla extract, soy milk, and measured water.
5. Make a well in the center of the flour and pour into the pumpkin mix and combine.
6. Divide the batter into the tins and bake for 20 to 25 minutes. Serve.
Past studies have shown oats have an anti-inflammatory effect. So when them with anti-inflammatory spices like cinnamon, nutmeg, and cardamom, you have yourself a seriously powerful bowl.
2 cups gluten-free rolled oats
2 tsp baking powder
Pinch of cinnamon
Pinch of cardamom
Pinch of nutmeg
1/2 tsp vanilla
Pinch of goji berries
1 1/2 cups of mashed bananas
2 cups almond or cashew milk
Fruit to decorate
Sprinkle of almond butter
1. Preheat oven to 350 degrees.
2. Mix oats, baking powder, cinnamon, cardamon, nutmeg, vanilla, goji berries, bananas, and milk into a bowl.
3. Garnish mixture with chosen fruit.
4. Bake for 15-20 minutes.
5. Sprinkle almond butter over baked oatmeal.
Quinoa has been shown to contain phytochemicals that can protect your body against inflammation. That—along with all the vitamin-packed avocados, broccoli, and zucchini—makes this savory breakfast bowl so great.
2 cups broccoli florets
1 zucchini, sliced
3-4 tbsp olive oil
Kosher salt + freshly ground pepper
1/2 cup uncooked quinoa
1 cup vegetable broth
2 cups chopped Swiss chard leaves
1 avocado, pitted + peeled
1 cup packed mixed fresh parsley + basil leaves
2 garlic cloves
1/4 cup olive oil
1/4 cup flaxseed oil
2 tbsp fresh lemon juice
1 tsp salt
1/2 cup shelled edamame, steamed
1 avocado pitted, peeled, sliced
4 large eggs (cooked to your liking)
1/4 cup chopped fresh cilantro
1. Preheat oven to 450 degrees.
2. Arrange the broccoli florets and sliced zucchini on a rimmed baking sheet and drizzle with the olive oil. Season generously with salt and pepper. Roast for 15 to 20 minutes, until the broccoli is browning + zucchini is crispy.
3. In a medium pot, combine the quinoa and broth, cover, and cook over medium-low heat for about 20 minutes.
4. Meanwhile, place the chard in a large pot. Add 1/4 cup water and season with salt + pepper. Cover and cook over medium heat, stirring occasionally, until the chard has wilted, about 4 minutes.
5. Make the green goddess sauce. In a food processor or blender, combine the avocado, herbs, garlic, olive oil, flaxseed oil, lemon juice, and salt. Process until smooth.
6. Assemble the bowls. Divide the quinoa. Add the roasted broccoli, zucchini, chard, and edamame. Fan the avocado slices over the veggies. Top with cooked eggs. Drizzle with the green goddess sauce and garnish with cilantro. Enjoy!
This chia seed pudding and golden milk hybrid isn’t just anti-inflammatory—it’ll also fuel you through your day. “They make the perfect grab-and-go breakfast any day of the week, keeping me feeling energized, full, and satisfied—especially on busy days when I’m teaching all morning,” says yoga instructor Blair Flynn.
1.5 cups almond or cashew milk
3 tbsp rolled oats
3 tbsp chia seeds
2 tbsp ground flaxseeds
dash of cinnamon
1/2 tbsp ground turmeric
1 to 2 tbsp maple syrup
1. Shake it all up and let it sit overnight.
2. Top with bananas, nut butter, and some extra chia seeds.
Is breakfast really the most important meal of the day? A dietitian answers:
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