4 Every Day Anti-Inflammatory Breakfast Foods

Updated on August 2nd, 2020
Anti-inflammatory Breakfast

A warm, satisfying breakfast can kick off a fantastic day. If you’re going through a chronic condition or any chronic pain, put your best foot forward by starting your day with anti-inflammatory breakfast foods. These anti-inflammatory breakfast food recipes are sure to impress!

Although all vegetables and fruits contain potent micronutrients that boost your overall health and target your cells, some foods carry additional anti-inflammatory benefits. These include the following. Find even more anti-inflammatory breakfast(1) options for your panty on Running on Real Food.


1. 5-Minute Herb-Baked Eggs

If you’re thinking of working out right after breakfast, start your morning with a bowl of baked eggs. Eggs have a “biological value” of 100 when it comes to whole foods.

This implies that when measured by the ability of available proteins to be absorbed by the body, eggs get a full score! Having a dash of protein before your workout encourages weight loss and can help build muscle.

This herb-baked eggs recipe takes only a few minutes to make, so you can gather your stuff while it bakes, eat a wholesome meal, and be off to work out in a jiffy!


  • 1 tablespoon milk
  • 1 teaspoon melted butter
  • 2 eggs
  • Sprinkle garlic powder, dried oregano, dried thyme, dried dill, and dried parsley.


  1. Fix your oven to “Broil” mode, on low.
  2. Coat the bottom of a little baking dish with the milk and butter.
  3. Crack the eggs on top of milk and butter combination (or crack in a separate bowl, and pour on top). Sprinkle with dried herbs and garlic.
  4. Bake for 6-7 minutes, until the eggs are cooked to your preference.

[Also Read: Healthy Breakfast Food Items ]

2. Maple-Baked Rice Porridge Recipe With Fruit

They say that breakfast is the most crucial meal of the day, but this statement can prove to be particularly true when it comes to migraine sufferers.

Many foods that are regularly eaten in the morning, including eggs, dairy products (yogurt, milk, etc.), and fruits such as apples and bananas, have the potential to trigger migraine symptoms.

However, the good news is that those symptoms can be avoided by taking pain-safe foods, like this recipe.

Maple-baked rice porridge recipe with fruit (serves 2)

Brown rice is regarded to be one of the best foods for migraine patients to consume. Here, it is the major ingredient in a sweet baked rice porridge recipe.

The porridge gets its flavor from vanilla extract cinnamon (an anti-inflammatory spice), and maple syrup, the latter of which caramelizes and bubbles when baked.

One of the best anti-inflammatory breakfast ideas, this breakfast is so addictive that you might even consider eating it for dessert too!


  • ½ teaspoon pure vanilla extract
  • ½ cup of brown rice
  • 2 tablespoons pure maple syrup
  • Pinch of cinnamon
  • Sliced fruit, such as pears, berries, cherries, or plums
  •  Salt for taste


  1. Set the oven to 400 degrees.
  2. Place 1 cup of water and the rice in a pot set over medium-high heat. Bring to a boil and add the cinnamon and vanilla extract and stir. Cover and reduce the heat to medium-low.
  3. Simmer for approximately 15-20 minutes (or to package directions if you are using a variety of rice that takes longer to cook), until tender.
  4. Stir the rice and portion it out into two heat-safe bowls. Top each bowl with the sliced fruit of your choice and a tablespoon of maple syrup. Sprinkle with salt, if desired.
  5. Bake for approximately 10-15 minutes until the maple syrup is bubbling, and the fruit is beginning to caramelize. Serve immediately.

[Also Read: Is High-Protein Breakfast the Secret for Health and Weight Loss?]

3. Coffee And Mint Yogurt Parfait

Have a headache? Try adding a cup of coffee to your next meal!

The pain from migraine headaches, in specific, is commonly caused by widened blood vessels pressing against nerves. The caffeine can sometimes help alleviate head pain because it can reduce the blood vessels’ size.

However, less is more, as too much caffeine will further exacerbate symptoms and dehydrate you. Experts recommend sipping on one little cup of joe or better yet, including a little bit of it into a recipe.

This parfait has the additional benefit of including fresh mint, which has also been shown to relax blood vessels and minimize tightening in both the head and neck.

With very few ingredients and little to no preparation time, you can make this dish ASAP, and expect relief within 20 minutes.


  • ½ cup plain yoghurt
  • 2 teaspoons brewed coffee
  • 3-4 drops peppermint Stevia (optional)
  • ¼ cup chopped pecans
  • For garnish: coffee granules and fresh mint


  1. Combine the yogurt, stevia, and coffee (if using) in a little bowl.
  2. In a tiny glass, layer the yogurt with the pecans, alternating until you get to the top.
  3. Garnish with fresh mint and coffee granules.

4. Crunchy Cinnamon Granola

Want a recipe that your children will love to help you prepare and eat too? Try this recipe for granola coated in mixed dried fruit and spices!

This recipe requires little more than the ability to mix and measure. Besides, it’s a healthier alternative than a grocery-bought variety. Oats are a concentrated source of nutrients and fiber while providing stamina and energy.

Begin your day with a granola-topped bowl of yogurt, or grab a handful when you’re on the go. It’s the ultimate anytime snack for you and the kids!

Ingredients (Makes 3.5 cups)

  • 2 cups old-fashioned rolled oats
  • ¼ cup chopped walnuts
  • ¼ cup unsweetened shredded coconut
  • 2 tablespoons pumpkin seeds
  • ¼ teaspoon ground cloves
  • ½ teaspoon ground cinnamon
  • ¼ cup honey
  • ¼ teaspoon ground nutmeg
  • 4 tablespoons melted unsalted butter,
  • ¼ cup dried cranberries
  • ¼ cup raisins
  • ¼ cup dried chopped apricots


  1. Set your oven to 300 degrees.
  2. Line a baking sheet using parchment paper.
  3. In a large mixing bowl, combine the coconuts, oats, walnuts, spices, pumpkin seeds, and set aside.
  4. Meanwhile, combine the melted butter and honey in a separate bowl and pour it over the oat mixture. Stir well.
  5. Spread the oat mixture out on the baking sheet. Bake for around half an hour, until golden. Remove from the oven, and leave to cool.
  6. Once it cools, break up the granola, and mix in the dried fruit. Store in an airtight container.

[Also Read: Surprising Benefits of Eating Breakfast]

Bottom Line

Inflammation is your body’s inherent reaction as it fights off chemicals, tissue damage, or other damaging elements. Although natural, a prolonged state of inflammation may cause common diseases like heart disease and diabetes.

Inflammation can also cause pain among chronic pain sufferers. Including foods that fight inflammation into your diet can decrease pain and keep you healthy.

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