Healthy Recipes

18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation

By

Published on June 8, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

avocado toasts on plates overhead — Photo:
Ali Redmond

Take 10 minutes or less to make one of these inflammation-fighting breakfasts that align with one of the best-ranked eating patterns around. These recipes are packed with ingredients you’ll find in the Mediterranean diet, like eggs, dairy, fruits, vegetables, nuts, seeds and healthy oils. These foods tend to have anti-inflammatory properties that can help you combat pesky symptoms of inflammation like joint stiffness, high blood pressure and mental fog. With easy recipes like our Avocado Toast and Creamy Blueberry-Pecan Oatmeal, breakfast can be nourishing and flexible to help you feel your best.

01 of 18

Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

a recipe photo of the Anti-Inflammatory Strawberry Passion Fruit Green Smoothie — Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

This anti-inflammatory smoothie draws its bright tropical flavor from frozen passion fruit pieces available in the frozen fruit section of well-stocked supermarkets or natural-foods stores. To make this with fresh passion fruit, you’ll need 4 medium-size ripe purple passion fruits. Cut the fruits in half crosswise, gently scoop out the jelly-coated seeds, place in a blender (discarding shells) and puree until smooth. Freeze the puree in an ice cube tray before blending into the smoothie. If you can’t find passion fruit at all, substitute with frozen pineapple.

02 of 18

The Only Avocado Toast Recipe You’ll Ever Need (+ Tips & Variations)

Avocado toasts on a marble surface with different toppings — Ali Redmond

This is the easiest avocado toast recipe you’ll ever need. We love avocado toast because it is packed with healthy fats and fiber, so you’ll stay satisfied until your next meal. Memorize this recipe, then use it as a jumping-off point to customize your avocado toast—the variations are endless! Plus, get tips for how to choose a ripe avocado, the right bread to use and more.

03 of 18

Creamy Blueberry-Pecan Oatmeal

In this satisfying, on-the-go oatmeal recipe, protein-rich Greek yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast. Short on time in the morning? Try our overnight oatmeal variation.

04 of 18

Anti-Inflammatory Raspberry & Spinach Smoothie

a recipe photo of the Anti-Inflammatory Raspberry & Spinach Smoothie — Photographer: Jen Causey

Start your day off right with this tasty smoothie featuring anti-inflammatory ingredients. Spinach provides antioxidants that help eliminate damaging free radicals, while raspberries contain polyphenols that have their own anti-inflammatory effects. If you prefer your smoothie a touch sweeter, feel free to add an additional date.

05 of 18

Fruit & Yogurt Smoothie

colorful smoothies on a plate with scattered pieces of fruit — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.

06 of 18

10-Minute Spinach Omelet

10-Minute Spinach Omelet — Carson Downing

This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.

07 of 18

Pristine Sunny-Side Up Eggs

Overhead view of a gray plate of two Pristine Sunny-Side Up Eggs recipe with two pieces of toast — Alexandra Shytsman

Heat control is crucial here. Too much heat and the whites will toughen and brown at the edges. Not enough and the yolks will cook partway through by the time the whites are set. Listen to the pan, and watch the whites for cues that your pan is properly heated. We use a little extra oil in this dish so there's enough for basting. The hot oil baste lets you set the whites without covering the pan and clouding the yolks. Season after the eggs are done so the basting doesn't wash off the salt and pepper.

08 of 18

Chocolate-Peanut Butter Protein Shake

side shot of a light brown smoothie in a tall glass with a striped napkin behind — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

09 of 18

Anti-Inflammatory Cherry, Beet & Kale Smoothie

a recipe photo of the Anti-Inflammatory Cherry, Beet & Kale Smoothie — Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless

Kale, cherries and beets team up in this powerful anti-inflammatory smoothie. All three of these fruits and veggies contain unique anti-inflammatory compounds that may help stave off diseases associated with chronic inflammation, including cancer, heart disease, arthritis and diabetes. Using packaged steamed beets is a great shortcut here. If you have cooked beets on hand, use those! The cherries help sweeten the smoothie and add a fruity flavor. If you opt for tart cherries, you can balance the tanginess with a small drizzle of honey or maple syrup.

10 of 18

Mushroom Omelet

Mushroom Omelet — Photography / Victor Protasio, Styling / Ruth Blackburn and Christina Daley

For a quick breakfast, learn how to make this mushroom omelet. Sautéing the mushrooms with garlic adds a punch of flavor in this healthy breakfast recipe.

11 of 18

Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries — Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It 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.

12 of 18

Anti-Inflammatory Lemon-Blueberry Smoothie

a recipe photo of the Anti-Inflammatory Lemon-Blueberry Smoothie — Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

The kale, hemp seeds and green tea in this bright, lemony smoothie all contain antioxidants that can help fight inflammation. If you can’t find baby kale, baby spinach will work well in its place. Banana adds natural sweetness. If you want it a little sweeter, just a touch of honey will do the trick.

13 of 18

Egg, Spinach & Cheddar Breakfast Sandwich

a recipe photo of the Egg, Spinach & Cheddar Breakfast Sandwich — Photographer: Brie Goldman, Food Stylist: Holly Dreesman

Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It's not only fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek.

14 of 18

Breakfast Salad with Egg & Salsa Verde Vinaigrette

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.

15 of 18

Strawberry-Peach Chia Seed Smoothie

a recipe photo of the Creamy Strawberry-Peach Chia Seed Smoothie — Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

This fiber-rich chia smoothie is sweet and tangy, with a velvety texture thanks to nutritious chia seeds that expand as they combine with liquid.

16 of 18

Avocado & Kale Omelet

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17 of 18

Feta, Egg & Spinach Breakfast Taco

a recipe photo of the Feta, Egg & Spinach Breakfast Taco — Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.

18 of 18

Anti-Inflammatory Breakfast Smoothie

two tall pint glasses filled with green smoothie next to hot pink napkin — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

This mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie. Feel free to leave it out if that's not your thing—it's just as delicious without.

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