15 Three-Step Anti-Inflammatory Breakfast Recipes

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Published on November 25, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

https://www.eatingwell.com/recipe/8075415/carrot-cake-overnight-oats/

Chronic inflammation often brings about some pesky symptoms, like digestive issues, joint pain and fatigue, but a balanced, anti-inflammatory eating pattern can help! These dishes feature inflammation-fighting ingredients like dark leafy greens, eggs and whole grains to help you start the day feeling your best. Plus, they’re ready to eat in just three steps or less, making breakfast prep easier than ever. Recipes like our Egg, Spinach & Cheddar Breakfast Sandwich and Carrot Cake Overnight Oats are mouthwatering and nutritious options for any morning.

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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.

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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.

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Easy Sheet-Pan Eggs with Mushrooms & Spinach

a recipe photo of the Easy Sheet Pan Eggs with Mushroom and Spinach — Photographer: Rachel Marek, Food stylist: Lauren McAnelly

Make these easy sheet-pan eggs the next time you're serving a crowd for breakfast or brunch. Mushrooms add texture and flavor, while spinach adds a pop of color. You can also make these eggs for a meal-prep-friendly breakfast.

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Carrot Cake Overnight Oats

https://www.eatingwell.com/recipe/8075415/carrot-cake-overnight-oats/

Carrot cake for breakfast? We say yes! These carrot cake overnight oats taste just like the classic dessert—complete with a frosting-like layer—but with far less added sugar. We like layering some of the frosting in between layers of oats, but you can just dollop it all on top if you prefer.

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Air-Fryer Spinach-Pepper Egg Bites

a recipe photo of the Air-Fryer Spinach-Pepper Egg Bites — Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter

With just 10 minutes of active time, you can make a veggie-packed breakfast. Here, we use spinach and bell pepper, but you can try other filling ideas like sausage and mushroom, zucchini and mozzarella, or smoked salmon and pepper (see Tip).

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Chickpea & Kale Toast

Chickpea & Kale Toast — Ted & Chelsea Cavanaugh

This healthy toast recipe combines chickpeas, kale and feta for a savory bite.

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Cheesy Egg Quesadilla with Spinach

Sunny-Side-Up Quesadilla — Johnny Autry

A cheesy, spinach-packed quesadilla is topped with a sunny-side-up egg for a quick, protein-packed breakfast. Top with hot sauce for a kick of spice.

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Vegan Chickpea Frittata

Vegan Chickpea Frittata — Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis

This vegan chickpea frittata is a delicious breakfast or dinner that is loaded with veggies. Made with chickpea flour, nutritional yeast and plenty of spices, this dish doesn't skimp on flavor.

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Cheddar & Kale Quiche

Cheddar & Kale Quiche — Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

This flavorful vegetarian Cheddar and kale quiche is filled with kale and gets a sweet and savory note from the shallots. The two Cheddars work in harmony to provide sharpness and tang with a hint of nuttiness. Enjoy for breakfast, brunch or dinner!

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Cherry-Berry Smoothie Bowl

Cherry berry smoothie bowl — Verywell Fit.

This healthy smoothie bowl features three of the best foods to eat to reduce inflammation: tart cherry juice, spinach and avocado. If you don't have spinach on hand, swap in another dark leafy green. This smoothie bowl provides 18 grams of fiber—enough to help keep you full until lunchtime.

11 of 15

Spanakopita Breakfast Sandwiches

Spanakopita Breakfast Sandwiches — Jason Donnelly

Traditional spanakopita gets a morning twist in these tasty breakfast sandwiches. Wilted spinach and arugula add color, while a fried egg adds a boost of protein. We break the egg yolk here, but you can keep it intact if you prefer a runnier one (just be careful when you flip it!).

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How to Make a Frittata

a photo of How to Make a Frittata — Photographer: Stacy K. Allen, Props stylist: Julia Bayliss, Food stylist: Ana Kelley

Learn how to make a frittata with just about anything you have in your crisper drawer with this easy formula. We like to start with onions (any type will do!) then add sweet peppers, earthy mushrooms and leafy greens before topping it with cheese and popping it in the oven. But if you have other veggies on hand, like zucchini, cherry tomatoes or even leftover roasted vegetables, those will work well too. Swap out the Cheddar cheese for another melting cheese like smoked Gouda or fresh mozzarella. Once you get the hang of how to make a frittata, the sky's the limit!

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High-Fiber Matcha Green Smoothie Bowl

a recipe photo of Almond-Matcha Green Smoothie Bowl — EatingWell

Matcha powder and spinach give this healthy smoothie bowl a beautiful green hue. If you don't have spinach on hand, try swapping in another dark leafy green like kale.

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Yasai-To-Tofu-no-Misoshiru (Hearty Miso Soup with Vegetables & Tofu)

Yasai-To-Tofu-no-Misoshiru (Hearty Miso Soup with Vegetables & Tofu) — Rick Poon

Miso soup can be enjoyed any time of the day, but it is traditionally a Japanese breakfast soup. Many restaurants serve it with just a few morsels of seaweed and tofu, but at home, miso soup can be hearty, packed with just about any vegetable. You can skip the process of making the dashi and use low-sodium broth instead.

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Spinach, Mushroom & Egg Casserole

Spinach, Mushroom & Egg Casserole — Greg Dupree

This delightful spinach, mushroom and egg casserole is layered with earthy cooked mushrooms and baby spinach, fluffy eggs and nutty cave-aged Gruyère that deepens the flavor. Serve this easy casserole for breakfast, brunch or even dinner with a green salad on the side.

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