24 Anti-Inflammatory Breakfasts with 5 Ingredients or Less
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Reviewed by Dietitian Jessica Ball, M.S., RD
Refresh your breakfast routine with these easy recipes made with just five ingredients or less (not counting pantry staples like salt, pepper and oil). Each dish is the perfect combination of convenience, nutrition and delicious taste. Plus, these recipes feature anti-inflammatory foods like whole grains, avocados, nuts, fatty fish and dark green vegetables. Incorporating these ingredients in your diet can help reduce symptoms of inflammation like fatigue, joint pain and difficulty sleeping. Recipes like our Chickpea Kale Toast and our Avocado Smoked Salmon Omlet are so simple and delicous that you’ll want to make them again and again.
Chickpea & Kale Toast
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
10-Minute Spinach Omelet
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.
Baked Eggs in Tomato Sauce with Kale
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.
Avocado & Smoked Salmon Omelet
Stay full until lunch when you add this avocado and smoked salmon omelet to your morning routine. This healthy omelet recipe is packed with healthy fat, which helps quash hunger, and the avocado's fiber helps you feel full longer.
Mascarpone & Berries Toast
Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.
Cranberry-Apple Smoothie
This riff on a classic fruit juice combines sweet apples with tart cranberries for a healthy, fiber-filled smoothie.
Pesto Scrambled Eggs
Pep up breakfast (or dinner) with a little pesto. And be careful not to overcook your eggs. Scrambled eggs are at their best when you see soft, creamy curds. Serve with a slice of whole-grain toast and sliced tomatoes.
Anti-Inflammatory Breakfast Smoothie
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.
Coconut Overnight Oatmeal
Make mornings a little easier when you soak oats overnight for a quick and easy breakfast.
3-Ingredient Bell Pepper & Cheese Egg Cups
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep.
Nut & Berry Parfait
In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey.
Lentil & Goat Cheese Toast
This simple goat cheese toast is topped with lentils and walnuts for a satisfying, savory bite.
Roasted Red Pepper & Spinach Egg Bites
This egg bites recipe is inspired by Starbucks' popular grab-and-go breakfast, with each bite filled with veggies surrounded by a light and creamy egg custard. Once you get the hang of making these, try switching up the veggies and cheese. You can also add grated garlic, chopped fresh herbs or even a few dashes of hot sauce to give them a little kick.
Strawberry & Yogurt Parfait
This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
Salsa Scrambled Eggs
Breakfast tacos are a great gluten-free alternative to the classic eggs and toast. Serve this easy scrambled egg recipe with a banana for a boost of potassium.
Chocolate-Raspberry Oatmeal
Start your morning off right with this hot bowl of oatmeal, flavored with cocoa powder and fresh raspberries.
Berry-Mint Kefir Smoothies
Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency—perfect for smoothies.
Two-Ingredient Banana Pancakes
These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar.
Smoked Salmon Scrambled Eggs
Make a big batch of this healthy scrambled egg recipe and serve it with bagels for a fun brunch.
Spinach, Peanut Butter & Banana Smoothie
Peanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.
Egg, Spinach & Cheddar Breakfast Sandwich
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.
Cheesy Egg Quesadilla with Spinach
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.
Spinach & Egg Scramble with Raspberries
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.
Strawberry Peach Smoothie
Cauliflower in a smoothie might sound like a deal breaker, but trust us, it's worth it. Not only does it boost your veggie servings for the day, it also makes this peach smoothie even creamier.
Read the original article on Eating Well.
