19 No-Sugar Breakfasts to Help Fight Inflammation

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Published on April 12, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Mozzarella, Basil & Zucchini Frittata

If you experience pesky symptoms of chronic inflammation like mental fog, joint stiffness and digestive issues, you’ll want to bookmark these nutritious breakfasts. Made with no added sugar, these meals emphasize antioxidant-rich, inflammation-fighting foods like fruits, vegetables, eggs, legumes and whole grains to help you feel ready to tackle your day.

Blend up a serving of our Anti-Inflammatory Breakfast Smoothie when you want something quick and simple. Or, serve our Mozzarella, Basil & Zucchini Frittata with salad and baguette for an impressive weekend brunch.

01 of 19

Avocado & Kale Omelet

avocado and kale omelet on a white plate

Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.

02 of 19

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.

03 of 19

Mozzarella, Basil & Zucchini Frittata

Mozzarella, Basil & Zucchini Frittata

This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

04 of 19

Black Bean Breakfast Bowl

a recipe photo of the High-Protein Black Bean Breakfast Bowl — Ali Redmond

While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning.

05 of 19

Baby Kale Breakfast Salad with Quinoa & Strawberries

Baby Kale Breakfast Salad with Quinoa Strawberries

Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe and you'll knock out half of your daily veggie quota with the first meal of the day.

06 of 19

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.

07 of 19

Chickpea & Potato Hash

Chickpea & Potato Hash

The eggs cook right on top of this chickpea and potato hash--cook them a few extra minutes if you prefer hard-set eggs. Serve with warm pita bread and a cucumber salad with mint and yogurt.

08 of 19

Mascarpone & Berries Toast

Mascarpone Berries Toast

Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.

09 of 19

Spinach, Feta & Sausage Galette

a recipe photo of the Spinach, Feta & Sausage Galette — Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

This impressive galette is packed with spinach, feta and sausage for the ultimate savory breakfast. To prevent the eggs from slipping, make sure to create wells in the bed of cooked veggies. We love set whites and a slightly runny egg yolk. Cook the galette a minute or two longer if you want your egg yolks set.

10 of 19

Crustless Caprese Quiche

a recipe photo of the Crustless Caprese Quiche — Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

This light and fluffy crustless quiche is dotted with tomatoes, little bites of melty mozzarella and savory pesto. And the best part—it’s mixed, assembled and baked in a pie plate for easy cleanup. Enjoy as an easy breakfast or brunch option or serve for lunch or dinner with a mixed green salad on the side.

11 of 19

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.

12 of 19

Scrambled Eggs with Spinach, Feta & Pita

a recipe photo of the Scrambled Eggs with Spinach, Feta & Pita — Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

This quick all-in-one breakfast is fluffy, light and easy to pull together. The pita softens in the veggie mix, blending in with the rest of the ingredients while still holding onto some texture. Letting the eggs set for a few seconds before stirring them into the pita ensures it doesn’t immediately soak up the eggs and become soggy.

13 of 19

Salsa-Topped Avocado Toast

a recipe photo of the Salsa-Topped Avocado Toast — Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco

Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado.

14 of 19

Anti-Inflammatory Cherry-Spinach Smoothie

anti-inflammatory cherry spinach smoothie

This healthy smoothie is not only delicious--it also boosts your daily dose of anti-inflammatory foods. It starts with a base of creamy gut-friendly kefir and includes cherries, which can lower the inflammatory marker C-reactive protein. Heart-healthy fats in avocado, almond butter and chia seeds deliver additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that sweep up harmful free radicals. Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily.

15 of 19

Sun-Dried Tomato & Feta Egg Bites

a recipe photo of the Sun-Dried Tomato & Feta Egg Bites — Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

These sun-dried tomato and feta egg bites are the ideal grab-and-go breakfast, with each bite filled with tangy sun-dried tomatoes and briny feta cheese encased in a creamy egg custard. Elevate them to dinner status by adding a little grated garlic and finely chopped fresh herbs for an extra savory twist. After baking, stash these flavorful bites in your fridge or freezer for future meals.

16 of 19

Anti-Inflammatory Beet Smoothie

Close up side view of glasses full of Anti-Inflammatory Beet Smoothie recipe — Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster

This vibrant beet smoothie combines sweet and earthy beets with berries, banana and orange juice for a well-balanced flavor. Look for packaged cooked beets where the prepared fruits and vegetables are sold. Beets are high in belatins, an antioxidant that may help decrease inflammation in the body. Other nutrient-packed ingredients add even more anti-inflammatory power, like the anthocyanins in blueberries and the gingerol found in ginger.

17 of 19

Black Bean & Chipotle Tostadas with Creme Fraiche

If you love breakfast burritos or huevos rancheros, you'll love this tostada with seasoned black beans on crispy tortillas with scrambled eggs on top. Pass salsa or hot sauce to go with it.

18 of 19

Smoked Salmon & Cream Cheese Omelet

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.

19 of 19

Cherry-Pineapple Smoothie

a recipe photo of the Cherry, Pomegranate & Pinapple Smoothie — EatingWell

Cherries contain vitamin E, vitamin C and polyphenols, nutrients that may help reduce inflammation in the body. The tart pomegranate-cherry juice pairs well with crushed pineapple and creamy yogurt.

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