An anti-inflammatory diet can help lower your risk of heart disease and is based on eating whole, not overly processed, foods. This includes a wide variety of fruits, vegetables, legumes, nuts, and seeds, as well as fish, such as salmon, for its heart-healthy omega-3s, and some probiotic-rich dairy products. The Mediterranean, Nordic, Asian, and Chinese Traditional diets are examples of anti-inflammatory diets, which have been consistently shown to promote heart health and longevity.
An anti-inflammatory breakfast should include whole, natural foods to help reduce inflammation and support overall health.
These include foods rich in vitamins, such as A, C, and E, as well as minerals like zinc, healthy fats, fiber, and probiotics. Other natural substances found in plants and omega-3 fatty acids, which are found in seeds, nuts, and fatty fish, help lower inflammation, improve heart health, and support a happy gut.
Good food options for an anti-inflammatory breakfast include:
- Berries, strawberries, blueberries, raspberries, and blackberries
- Nuts and seeds
- Whole grains and legumes
- Fermented dairy, like yogurt and kefir
- Cruciferous vegetables
- Healthy fats, like avocado
- Fresh fruits
- Leafy greens
You should avoid foods such as:
- Foods high in refined carbohydrates and added sugars, such as white bread, pastries, and sugary cereals.
- Foods that have a lot of salt, like frozen breakfast burritos made with highly processed meats like sausage
- Fatty meats, like sausages and bacon
- Deep-fried foods, like donuts and hashbrowns
An anti-inflammatory breakfast doesn’t have to be limiting. They can include a wide variety of whole food options, like berries, vegetables, nuts, and seeds. They may also include convenient options, like Greek yogurt or meal-prepped recipes.
1. Chia Seed Pudding with Berries
Make this rich in protein and extra creamy by combining three tablespoons of omega-3-boosting chia seeds with one-half cup of unsweetened soy milk, and one-fourth cup of plain Greek yogurt to get some probiotic benefits. Top with berries.
2. Kale and Avocado Smoothie
Kale is rich in vitamins A and C, as well as other powerful antioxidants, which are substances that prevent cell damage. Avocado is a good source of fiber and heart-healthy fats. Blending them with yogurt and a little honey can make a tasty smoothie that supports a healthy gut. Add a pinch of cayenne, cumin, and a squeeze of lemon juice for a zesty, savory twist that gives your morning a flavorful kick!
3. Spinach and Egg Scramble with Raspberries
Eggs are nutrient-dense powerhouses with essential B vitamins and high-quality protein. Pair them with sautéed spinach and salmon or lox for some heart-healthy omega-3s. Serve with a side of raspberries.
4. Zucchini and Spinach Frittata
Zucchini and spinach are flavorful and nutritious veggies. To keep it anti-inflammatory, include unsweetened almond milk that doesn’t have seed oils. For more color and vitamins, toss in finely chopped sweet potato before baking for a hearty, satisfying meal you can quickly reheat and enjoy.
5. Kale and Onion Egg Bites made with Cottage Cheese
Lightly sautéed kale and onion make a savory duo in protein-rich egg bites, thanks to the cottage cheese. Add chopped red bell pepper for a dose of immune-boosting vitamin C. Consider massaging your kale before making this to soften the texture and reduce bitterness.
6. Avocado Toast with Pistachio and Pomegranate
Top whole-grain toast with creamy avocado, a sprinkle of chopped pistachios, pomegranate seeds, and a pinch of sumac to make it zesty and bright. To boost the protein, consider adding a layer of labneh, a type of yogurt cheese, before adding your avocado, and top with some chopped firm tofu.
7. Apple Cinnamon Overnight Oats
Combine rolled oats with chopped apples, cinnamon, walnuts, and Greek yogurt. Cover it and place it in the refrigerator to set overnight. Apples provide fiber and antioxidants, while walnuts contribute healthy fats, including anti-inflammatory omega-3s, to the mix.
8. Savory Breakfast Bowl with Sweet Potato and Lentils
Layer roasted sweet potato slices, arugula, avocado, small black lentils, and a hard-boiled egg in a bowl. Top with pumpkin seeds, which are a good source of vitamin E and zinc. For a creamy, herb-based dressing, blend cilantro with half a cup of yogurt, one-fourth cup of olive or avocado oil, a pinch of salt, and one to two garlic cloves. You’ll get more plant nutrients and some probiotic benefits from the yogurt, too!
9. Homemade Breakfast Burrito
Wrap scrambled eggs, black beans, and a few tablespoons of shredded cheddar cheese in a whole grain or sprouted tortilla. Add avocado slices for healthy fats, and top with chopped cilantro, and tomato salsa for antioxidants and vitamin C. The beans provide fiber and plant-based protein to support gut and heart health.
There are several ways that you can meal prep an anti-inflammatory breakfast. Here are a few options:
- Overnight options: Making overnight oats and chia pudding can make mornings simpler. Combine your ingredients into an airtight container, mix well, and refrigerate while you sleep.
- Chop up your veggies the night before: Eggs are easy to prepare, whether hard-boiled, over-easy, scrambled, or made into an omelet. However, the fixings often take longer. Keep it simple by pre-chopping your veggies so you can toss them in without much hassle.
- Prep smoothie bags ahead of time: Portion out fruits, greens, and add-ins into freezer bags so you can dump them straight into the blender, add your liquid, and blend until creamy. Make multiple bags in one go to stay stocked for the week.
- Make and freeze breakfast burritos: Making batches ahead of time to store can save you time in the morning. You can also make ahead and freeze batches of egg bites as well as frittatas in advance. Then, reheat them for two to four minutes in the microwave.
- Keep frozen berries in stock: These are great as toppers for protein pancakes, chia puddings, or serving alongside eggs. Consider microwaving to use as warm toppings.
- Stock up on frozen veggies like broccoli, spinach, and cauliflower: These are nutrient-rich smoothie boosters with a neutral flavor that won’t overpower. They also help keep smoothies thick and frothy. If using in egg dishes, defrost or sauté them separately for their best texture.
- Prep once, grab all week: Prepare foods that have longer cook times, like grains, such as quinoa, and sweet potatoes, ahead of time. For sweet potatoes, let them cool, slice, and store in an airtight container in the refrigerator—for an easy, nutrient-dense breakfast addition.
An anti-inflammatory breakfast can help lower your risk of certain health conditions, such as heart disease. It includes plenty of vegetables, berries, whole grains like oats, and yogurt to support a healthy gut and lower inflammation. There are many convenient options for meal-prepping an anti-inflammatory breakfast, like overnight oats or egg bites, to keep busy mornings stress-free.
