Chronic inflammation can be the sneaky culprit behind some irritating health problems, from achy joints to lack of sleep. The good news is that adding some more anti-inflammatory nutrients to your day—like omega-3s and anthocyanins—can help you keep inflammation at bay. These tasty breakfast recipes are packed with anti-inflammatory ingredients, like eggs, blueberries, oatmeal and nut butters, for a nutrient-dense morning meal. Plus, each recipe sticks to our guidelines for a diabetes-friendly breakfast, with lower levels of saturated fat and sodium and a focus on complex carbs, like whole grains. Recipes like our High-Protein Strawberry & Peanut Butter Overnight Oats and Berry-Almond Smoothie Bowl are deliciously healthy ways to start the day nutritiously.
High-Protein Strawberry & Peanut Butter Overnight Oats
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.
Baby Kale Breakfast Salad with Smoked Trout & Avocado
Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you’ll knock out half of your daily veggie quota with the first meal of the day.
Berry-Almond Smoothie Bowl
A little frozen banana gives creamy texture to this satisfying smoothie bowl.
Cocoa-Chia Pudding with Raspberries
Have chocolate for breakfast with this unbelievably healthy chia pudding recipe. The deep chocolaty flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
Breakfast Beans with Microwave-Poached Egg
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
Mango-Almond Smoothie Bowl
For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.
Quinoa & Chia Oatmeal Mix
Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you’re ready for a hot breakfast. One serving of the warm cereal contains six grams of fiber—almost a quarter of your daily quota.
Mango Raspberry Smoothie
A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it’s too tart for you, a touch of agave will do the trick.
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.
Spinach Smoothie
Strawberries and banana are the sneaky way to hide the fact that there’s 1 1/2 cups of spinach in this smoothie. It’s so berry delicious that you’ll be making it every morning.
Blueberry Almond Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It’s made just like overnight oats–combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!
Spinach-Avocado Smoothie
This healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.
Smoked Trout & Spinach Scrambled Eggs
Elevate plain-Jane scrambled eggs with smoked trout and fresh spinach in this healthy breakfast recipe.
Strawberry-Almond Smoothie
Almond milk, tofu and strawberries combine in this simple and satisfying smoothie.
Peanut Butter & Chia Berry Jam English Muffin
The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.
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