19 Cheap Anti-Inflammatory Breakfast Ideas

Starting your day with a nutritious breakfast is always a good idea, but choosing one that actively fights inflammation can be a game-changer for your overall health. Chronic inflammation is linked to a host of health issues, from joint pain and fatigue to more serious conditions like heart disease and diabetes [1]. Fortunately, you don’t need to break the bank to eat an anti-inflammatory diet. By focusing on whole, unprocessed foods packed with antioxidants, fiber, and healthy fats, you can create delicious and affordable breakfasts that will help you feel your best [2].

This article provides 19 cheap and easy anti-inflammatory breakfast ideas, complete with full recipes. These recipes utilize budget-friendly staples like oats, eggs, beans, and frozen produce to create satisfying and healthful morning meals.

1. Classic Oatmeal with Berries and Walnuts

Oats are a fantastic source of fiber, which is essential for a healthy gut and can help reduce inflammation. Berries are packed with antioxidants, and walnuts provide a dose of anti-inflammatory omega-3 fatty acids [3].

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup chopped walnuts
• 1/2 teaspoon cinnamon

Instructions:

1. Combine oats and water/almond milk in a small saucepan and bring to a boil.
2. Reduce heat and simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
3. Top with berries, walnuts, and a sprinkle of cinnamon before serving.

2. Turmeric Golden Milk Oatmeal

Turmeric is a powerful anti-inflammatory spice. Combined with the warming flavors of ginger and cinnamon, this oatmeal is a comforting and healing way to start your day [4].

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened coconut milk
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground ginger
• A pinch of black pepper (to enhance turmeric absorption)
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, whisk together the coconut milk, turmeric, ginger, and black pepper.
2. Stir in the oats and bring to a boil.
3. Reduce heat and simmer for 5-7 minutes, until the oatmeal is creamy and cooked through.
4. Sweeten with honey or maple syrup if desired.

3. Savory Oatmeal with a Fried Egg

Who says oatmeal has to be sweet? This savory version is a hearty and satisfying breakfast that will keep you full for hours.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or vegetable broth
• 1/2 cup spinach
• 1 egg
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Cook the oats with water or broth according to package directions.
2. While the oats are cooking, heat the olive oil in a small skillet and fry the egg to your liking.
3. Stir the spinach into the cooked oatmeal until it wilts.
4. Season with salt and pepper, and top with the fried egg.

4. Green Power Smoothie

This smoothie is a quick and easy way to get a dose of anti-inflammatory greens. The banana and mango provide natural sweetness and a creamy texture [5].

Ingredients:

• 1 cup spinach or kale
• 1/2 frozen banana
• 1/2 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1/2 cup water or unsweetened almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

5. Berry and Kefir Smoothie

Kefir is a fermented drink that’s packed with probiotics, which are beneficial for gut health and can help reduce inflammation [1].

Ingredients:

• 1 cup plain kefir
• 1 cup mixed berries (frozen)
• 1 tablespoon honey (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

6. Anti-Inflammatory Cherry-Spinach Smoothie

Cherries are another fruit that’s known for its anti-inflammatory properties. This smoothie is a delicious and refreshing way to enjoy them [5].

Ingredients:

• 1 cup frozen cherries
• 1 cup spinach
• 1/4 avocado
• 1 cup unsweetened almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

7. Simple Chia Seed Pudding

Chia seeds are a great source of fiber and omega-3 fatty acids. This pudding can be made the night before for a quick and easy breakfast [1].

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• Toppings: sliced almonds, berries, or a drizzle of honey

Instructions:

1. In a jar or bowl, mix together the chia seeds, almond milk, and vanilla extract.
2. Let it sit for at least 15 minutes, or overnight in the refrigerator, until the pudding has thickened.
3. Top with your favorite toppings before serving.

8. Avocado Toast with Everything Bagel Seasoning

Avocado toast is a simple and satisfying breakfast. Avocados are a great source of healthy fats, which can help reduce inflammation [1].

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 avocado, mashed
• 1 teaspoon everything bagel seasoning

Instructions:

1. Spread the mashed avocado on the toast.
2. Sprinkle with everything bagel seasoning.

9. Upgraded Avocado Toast

Add a boost of protein to your avocado toast with a hard-boiled egg.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 avocado, mashed
• 1 hard-boiled egg, sliced
• A pinch of red pepper flakes (optional)

Instructions:

1. Spread the mashed avocado on the toast.
2. Top with the sliced hard-boiled egg and a sprinkle of red pepper flakes, if using.

10. Mediterranean Toast

This toast is inspired by the Mediterranean diet, which is known for its anti-inflammatory benefits [1].

Ingredients:

• 1 slice of whole-grain bread, toasted
• 2 tablespoons hummus
• 2-3 slices of tomato
• A drizzle of olive oil

Instructions:

1. Spread the hummus on the toast.
2. Top with the tomato slices and a drizzle of olive oil.

11. Simple Egg Scramble

Eggs are a budget-friendly source of protein and other nutrients. This simple scramble is a quick and easy breakfast [1].

Ingredients:

• 2 eggs
• 1 cup spinach
• 1 teaspoon olive oil
• Salt and pepper to taste
• 1 slice of whole-grain toast

Instructions:

1. Heat the olive oil in a small skillet. Add the spinach and cook until wilted.
2. Whisk the eggs with salt and pepper and add them to the skillet.
3. Scramble the eggs until cooked to your liking.
4. Serve with a slice of whole-grain toast.

12. Veggie-Packed Egg Muffins

These egg muffins are perfect for meal prep. Make a batch on the weekend and have a healthy breakfast ready to go for the week.

Ingredients:

• 6 eggs
• 1/2 cup chopped broccoli
• 1/2 cup chopped bell peppers
• 1/4 cup chopped onion
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a muffin tin.
3. In a bowl, whisk the eggs with salt and pepper.
4. Stir in the chopped vegetables.
5. Pour the egg mixture into the muffin tin, filling each cup about two-thirds full.
6. Bake for 15-20 minutes, or until the eggs are set.

13. Sweet Potato and Black Bean Hash

Sweet potatoes are a great source of vitamins and antioxidants. This hash is a hearty and flavorful breakfast [1].

Ingredients:

• 1 small sweet potato, diced
• 1/2 cup canned black beans, rinsed and drained
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 egg
• 1 teaspoon olive oil

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the sweet potato and cook until tender, about 10-15 minutes.
2. Stir in the black beans, cumin, and chili powder, and cook for another 2-3 minutes.
3. In a separate skillet, fry the egg to your liking.
4. Serve the hash topped with the fried egg.

14. Greek Yogurt Bowl

Greek yogurt is a great source of protein and probiotics. This simple bowl is a quick and easy breakfast.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tablespoon chia seeds
• A drizzle of honey

Instructions:

1. In a bowl, combine the Greek yogurt, berries, and chia seeds.
2. Drizzle with honey before serving.

15. Cottage Cheese with Peaches

Cottage cheese is another great source of protein. This simple breakfast is a great way to use canned or frozen peaches.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup sliced peaches (canned in juice or frozen and thawed)
• 1/2 teaspoon cinnamon

Instructions:

1. In a bowl, combine the cottage cheese and peaches.
2. Sprinkle with cinnamon before serving.

16. Breakfast Burrito

This breakfast burrito is a hearty and satisfying way to start your day. It’s also a great way to use up leftover vegetables.

Ingredients:

• 2 eggs, scrambled
• 1/4 cup canned black beans, rinsed and drained
• 2 tablespoons shredded cheddar cheese
• 1 whole-wheat tortilla

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Fill the tortilla with the scrambled eggs, black beans, and cheese.
3. Roll up the burrito and enjoy.

17. Smoked Salmon on Whole-Wheat Crackers

Smoked salmon is a great source of anti-inflammatory omega-3 fatty acids. This simple breakfast is elegant and delicious.

Ingredients:

• 4-5 whole-wheat crackers
• 2 ounces smoked salmon
• 1 tablespoon cream cheese or plain Greek yogurt

Instructions:

1. Spread the cream cheese or Greek yogurt on the crackers.
2. Top with the smoked salmon.

18. Quinoa Breakfast Bowl

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This breakfast bowl is a nutritious and satisfying way to start your day.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup mixed berries
• 1 tablespoon maple syrup
• A sprinkle of cinnamon

Instructions:

1. In a bowl, combine the cooked quinoa, berries, and maple syrup.
2. Sprinkle with cinnamon before serving.

19. Chickpea Scramble

This vegan scramble is a great alternative to scrambled eggs. Chickpeas are a good source of protein and fiber [5].

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 teaspoon turmeric
• 1/4 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, mash the chickpeas with a fork or potato masher.
2. Stir in the turmeric, cumin, garlic powder, and nutritional yeast (if using).
3. Heat the olive oil in a skillet over medium heat. Add the chickpea mixture and cook for 5-7 minutes, until heated through.
4. Season with salt and pepper to taste.

By incorporating these simple and affordable recipes into your breakfast routine, you can take a proactive step towards reducing inflammation and improving your overall health. Enjoy!

References

[1] Health.com, “9 Anti-Inflammatory Breakfast Ideas to Kickstart Your Day”

[2] EatingWell, “The 6 Best Budget-Friendly Anti-Inflammatory Foods, According to a Dietitian”

[3] Real Simple, “10 Anti-Inflammatory Breakfast Ideas That RDs Recommend”

[4] EatingWell, “My Favorite Oatmeal with Anti-Inflammatory Ingredients”

[5] EatingWell, “10+ 15-Minute Anti-Inflammatory Breakfast Recipes”