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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.
Experts in This Article
plant-based cookbook author
Blair Flynn is a yoga instructor in Massachusetts.
chef and wellness expert
registered dietitian and author of The Better Period Food Solution.
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
1. Matcha pancakes
Candice Kumai’s pancakes aren’t just mouth-watering. They’re also anti-inflammatory thanks to the matcha.
Ingredients
Yields 10 to 12 pancakes
1 1/2 cups gluten-free baking flour or all-purpose flour2 Tbsp Japanese, high-quality matcha powder1 1/2 tsp aluminum-free baking powder2 large eggs (optional)2 Tbsp brown rice syrup, or organic granulated white cane sugar1 1/4 to 1 1/2 mashed ripe bananas1 tsp organic vanilla extract1 cup unsweetened almond milk3/4 cup dark, high-quality chocolate chipsNonstick 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:
2. Turmeric deviled scrambled eggs with avocado on toast
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.
Ingredients
4 eggs1/2 tsp turmeric1/4 tsp hot paprika1/4 tsp chili powder1/3 cup nut milk2 thick slices of sourdough breadExtra virgin olive oil, for drizzling1 ripe avocadoJuice of 1/2 lemon2 tsp butter or coconut oilGood pinch of dried red chili flakesSea 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:
3. Vegan breakfast pumpkin muffins
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.
Ingredients
1 can pumpkin puree1 ½ cups spelt flour½ cup light brown sugar2 tsp baking powder1 tsp ground cinnamon¼ tsp ground ginger¼ tsp grated nutmeg¼ teaspoon pumpkin pie spicePinch of salt3 tbsp olive oil1 tbsp maple syrup½ tbsp molasses1 tsp vanilla extract4 tbsp soy milk1 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.
4. Chai baked oatmeal
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.
Ingredients
2 cups gluten-free rolled oats2 tsp baking powderPinch of cinnamonPinch of cardamomPinch of nutmeg1/2 tsp vanillaPinch of goji berries1 1/2 cups of mashed bananas2 cups almond or cashew milkFruit to decorateSprinkle 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.
5. Green goddess quinoa breakfast bowl
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.
Ingredients
2 cups broccoli florets1 zucchini, sliced3-4 tbsp olive oilKosher salt + freshly ground pepper1/2 cup uncooked quinoa1 cup vegetable broth2 cups chopped Swiss chard leaves
Sauce:1 avocado, pitted + peeled1 cup packed mixed fresh parsley + basil leaves2 garlic cloves1/4 cup olive oil1/4 cup flaxseed oil2 tbsp fresh lemon juice1 tsp salt
To assemble:1/2 cup shelled edamame, steamed1 avocado pitted, peeled, sliced4 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!
6. Golden milk pudding recipe
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.
Ingredients
1.5 cups almond or cashew milk3 tbsp rolled oats3 tbsp chia seeds2 tbsp ground flaxseedsdash of cinnamon1/2 tbsp ground turmeric1 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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