24 Anti-Inflammatory Breakfast Recipes (25g Protein)

Starting your day with a breakfast that is both high in protein and rich in anti-inflammatory ingredients can be a powerful way to support your overall health and well-being. A protein-rich breakfast helps to keep you feeling full and satisfied, preventing mid-morning energy crashes and cravings. Anti-inflammatory foods, on the other hand, can help to combat chronic inflammation, which is linked to a variety of health issues.

This article provides 24 delicious and easy-to-make breakfast recipes that are specifically designed to provide at least 25 grams of protein per serving while also being packed with anti-inflammatory ingredients. Whether you prefer a sweet or savory start to your day, you’ll find a variety of options to suit your taste buds and dietary needs.

1. Berry and Spinach Protein Smoothie

This vibrant smoothie is packed with antioxidants from berries and spinach, and gets a protein boost from Greek yogurt and protein powder.

Ingredients:

• 1 cup mixed berries (fresh or frozen)
• 1 cup spinach
• 1 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Protein: ~30g

2. Smoked Salmon and Avocado Toast

A savory and satisfying breakfast that’s rich in omega-3 fatty acids from the salmon and healthy fats from the avocado.

Ingredients:

• 2 slices of whole-grain bread, toasted
• 1/2 avocado, mashed
• 4 oz smoked salmon
• 2 eggs, poached or fried
• 1 tbsp chopped chives
• Salt and pepper to taste

Instructions:

1. Spread the mashed avocado evenly on the toasted bread.
2. Top with smoked salmon.
3. Place a poached or fried egg on each slice of toast.
4. Sprinkle with chives, salt, and pepper.

Protein: ~28g

3. Greek Yogurt Parfait with Berries and Nuts

A quick and easy breakfast that can be prepared in minutes. The Greek yogurt provides a hefty dose of protein, while the berries and nuts add fiber and anti-inflammatory compounds.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup chopped walnuts
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. In a glass or bowl, layer the Greek yogurt, berries, and walnuts.
2. Drizzle with honey or maple syrup if desired.
3. Serve immediately or store in the refrigerator for a grab-and-go breakfast.

Protein: ~25g

4. Quinoa Breakfast Bowl

This savory breakfast bowl is a great way to use leftover quinoa. It’s packed with protein, fiber, and anti-inflammatory ingredients.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed
• 1/4 cup crumbled feta cheese
• 1 large egg, fried or poached
• 1/4 avocado, sliced
• Salsa and cilantro for topping

Instructions:

1. In a bowl, combine the warm quinoa and black beans.
2. Top with the fried or poached egg, feta cheese, and sliced avocado.
3. Garnish with salsa and cilantro.

Protein: ~29g

5. Turmeric Tofu Scramble

A delicious and satisfying vegan breakfast option. Turmeric provides a beautiful color and potent anti-inflammatory benefits.

Ingredients:

• 1/2 block (7 oz) firm tofu, crumbled
• 1/2 cup chopped bell peppers and onions
• 1 cup spinach
• 2 tbsp nutritional yeast
• 1/2 tsp turmeric
• 2 slices whole-grain toast

Instructions:

1. Sauté the bell peppers and onions in a non-stick skillet until softened.
2. Add the crumbled tofu, nutritional yeast, and turmeric. Cook for 5-7 minutes, stirring occasionally.
3. Stir in the spinach until wilted.
4. Serve with whole-grain toast.

Protein: ~35g

6. Cottage Cheese with Peaches and Almonds

A simple yet elegant breakfast that’s high in protein and flavor. Cottage cheese is an excellent source of casein protein, which digests slowly and keeps you full.

Ingredients:

• 1 cup 2% cottage cheese
• 1/2 cup sliced peaches (fresh or canned)
• 1/4 cup slivered almonds

Instructions:

1. Top the cottage cheese with sliced peaches and slivered almonds.
2. Serve immediately.

Protein: ~34g

7. Chocolate Peanut Butter Smoothie

A decadent and protein-packed smoothie that tastes like a dessert but is loaded with healthy ingredients.

Ingredients:

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 2 tbsp peanut butter
• 1 tbsp cocoa powder
• 1/2 frozen banana

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy.

Protein: ~38g

8. Sweet Potato and Black Bean Hash

A hearty and flavorful breakfast hash that’s perfect for a weekend brunch.

Ingredients:

• 1 cup diced sweet potato, cooked
• 1/2 cup black beans, rinsed
• 1/2 cup chopped bell peppers
• 2 large eggs
• 1/4 avocado, sliced

Instructions:

1. In a skillet, combine the cooked sweet potato, black beans, and bell peppers. Cook until heated through.
2. Create two wells in the hash and crack an egg into each.
3. Cook until the egg whites are set and the yolks are runny.
4. Top with sliced avocado.

Protein: ~26g

9. Chia Seed Pudding with Protein Powder

A make-ahead breakfast that’s perfect for busy mornings. The chia seeds provide fiber and omega-3s, while the protein powder gives it a significant protein boost.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop vanilla or unflavored protein powder
• 1/2 cup mixed berries for topping

Instructions:

1. In a jar or container, whisk together the chia seeds, almond milk, and protein powder.
2. Let it sit for at least 2 hours, or overnight in the refrigerator.
3. Top with mixed berries before serving.

Protein: ~28g

10. Spinach and Feta Omelet

A classic omelet packed with protein and anti-inflammatory spinach.

Ingredients:

• 3 large eggs
• 1 cup fresh spinach
• 1/4 cup crumbled feta cheese
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk the eggs with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the spinach and cook until wilted.
3. Pour the eggs over the spinach and cook until the edges start to set.
4. Sprinkle the feta cheese over one half of the omelet.
5. Fold the other half over and cook for another minute, or until the cheese is melted and the eggs are cooked through.

Protein: ~25g

11. Overnight Oats with Protein Powder

A convenient and customizable breakfast that you can prepare the night before.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds
• 1/2 cup mixed berries for topping

Instructions:

1. In a jar or container, combine the rolled oats, almond milk, protein powder, and chia seeds.
2. Stir well and refrigerate overnight.
3. In the morning, top with mixed berries and enjoy.

Protein: ~30g

12. Breakfast Burrito with Black Beans and Eggs

A hearty and portable breakfast that’s perfect for busy mornings.

Ingredients:

• 1 large whole-wheat tortilla
• 3 scrambled eggs
• 1/2 cup black beans, rinsed
• 1/4 cup shredded cheddar cheese
• Salsa and avocado for topping

Instructions:

1. Warm the tortilla in a dry skillet or microwave.
2. Layer the scrambled eggs, black beans, and cheese down the center of the tortilla.
3. Top with salsa and avocado.
4. Fold in the sides of the tortilla and roll it up tightly.

Protein: ~32g

13. Salmon, Asparagus, and Feta Frittata

A flavorful and elegant frittata that’s perfect for a weekend brunch or can be made ahead for a quick weekday breakfast.

Ingredients:

• 6 large eggs
• 4 oz cooked salmon, flaked
• 1 cup chopped asparagus
• 1/4 cup crumbled feta cheese
• 1/4 cup milk
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, whisk together the eggs, milk, salt, and pepper.
3. Stir in the flaked salmon, chopped asparagus, and feta cheese.
4. Pour the mixture into a greased 9-inch pie plate or oven-safe skillet.
5. Bake for 20-25 minutes, or until the eggs are set.
6. Let it cool slightly before slicing and serving. (This makes 2 servings)

Protein: ~30g per serving

14. Green Smoothie with an Extra Protein Kick

This green smoothie is a nutritional powerhouse, packed with vitamins, minerals, and a serious dose of protein.

Ingredients:

• 1 cup kale
• 1/2 cup plain Greek yogurt
• 1 scoop unflavored collagen peptides
• 1/2 green apple
• 1/2 cucumber
• 1 cup water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy.

Protein: ~26g

15. Cottage Cheese Power Bowl

A simple and satisfying bowl that combines the protein power of cottage cheese with the anti-inflammatory benefits of berries and seeds.

Ingredients:

• 1 cup 2% cottage cheese
• 1/2 cup mixed berries
• 2 tbsp hemp seeds
• 1 tbsp chopped almonds

Instructions:

1. In a bowl, combine the cottage cheese, berries, hemp seeds, and almonds.
2. Stir gently and enjoy.

Protein: ~36g

16. Protein-Packed Oatmeal

A warm and comforting bowl of oatmeal that’s been supercharged with protein to keep you full and focused all morning.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1 scoop vanilla or unflavored protein powder
• 1/4 cup chopped walnuts
• 1/2 cup sliced banana

Instructions:

1. Cook the oats with water or almond milk according to package directions.
2. Stir in the protein powder until well combined.
3. Top with chopped walnuts and sliced banana.

Protein: ~32g

17. Savory Yogurt Bowl with Everything Bagel Spice

A unique and flavorful twist on the traditional yogurt bowl, this savory version is packed with protein and anti-inflammatory spices.

Ingredients:

• 1 cup plain Greek yogurt
• 1 tbsp everything bagel spice
• 1/2 cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 hard-boiled eggs, sliced

Instructions:

1. In a bowl, stir the everything bagel spice into the Greek yogurt.
2. Top with diced cucumber, cherry tomatoes, and sliced hard-boiled eggs.

Protein: ~35g

18. Egg Muffins with Turkey Sausage and Veggies

These make-ahead egg muffins are perfect for a grab-and-go breakfast. They’re loaded with protein and colorful, anti-inflammatory vegetables.

Ingredients:

• 6 large eggs
• 4 oz cooked turkey sausage, crumbled
• 1 cup chopped spinach
• 1/2 cup diced bell peppers
• 1/4 cup shredded cheddar cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk the eggs. Stir in the turkey sausage, spinach, bell peppers, and cheese.
3. Pour the mixture into a greased muffin tin, filling each cup about 2/3 full.
4. Bake for 15-20 minutes, or until the eggs are set.
5. Let them cool before removing from the muffin tin. (This makes 3 servings of 2 muffins each)

Protein: ~28g per serving

19. Blueberry Protein Pancakes

A fluffy and delicious pancake recipe that’s packed with protein and bursting with antioxidant-rich blueberries.

Ingredients:

• 1/2 cup high-protein pancake mix (like Kodiak Cakes)
• 1/4 cup milk or unsweetened almond milk
• 1 large egg
• 1/4 cup plain Greek yogurt
• 1/2 cup fresh or frozen blueberries

Instructions:

1. In a bowl, whisk together the pancake mix, milk, egg, and Greek yogurt until just combined. Do not overmix.
2. Gently fold in the blueberries.
3. Heat a lightly oiled griddle or non-stick skillet over medium-high heat.
4. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
5. Cook for 2-3 minutes per side, or until golden brown and cooked through.

Protein: ~28g

20. Mediterranean Scramble

A savory scramble inspired by Mediterranean flavors, featuring protein from eggs, feta, and chickpeas.

Ingredients:

• 3 large eggs
• 1/4 cup crumbled feta cheese
• 1/2 cup chickpeas, rinsed
• 1 cup spinach
• 1/4 cup chopped cherry tomatoes
• 1 tbsp olive oil

Instructions:

1. Heat the olive oil in a non-stick skillet over medium heat. Add the spinach and tomatoes and cook until the spinach is wilted.
2. In a bowl, whisk the eggs. Pour them into the skillet.
3. Add the chickpeas and cook, stirring gently, until the eggs are scrambled to your liking.
4. Stir in the feta cheese just before serving.

Protein: ~31g

21. Almond Butter & Banana Toast with Hemp Hearts

A simple yet powerful breakfast that combines healthy fats, fiber, and a significant protein punch from hemp hearts.

Ingredients:

• 2 slices of whole-grain bread, toasted
• 2 tbsp almond butter
• 1/2 banana, sliced
• 3 tbsp hemp hearts
• 1 hard-boiled egg on the side

Instructions:

1. Spread the almond butter evenly on the toasted bread.
2. Top with banana slices.
3. Sprinkle generously with hemp hearts.
4. Serve with a hard-boiled egg on the side for an extra protein boost.

Protein: ~29g

22. Savory Cottage Cheese Bowl

A savory take on the cottage cheese bowl, this recipe is packed with protein and anti-inflammatory vegetables.

Ingredients:

• 1 cup 2% cottage cheese
• 1/2 cup diced cucumber
• 1/4 cup diced red onion
• 1/4 cup chopped fresh dill
• 2 hard-boiled eggs, chopped
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cottage cheese, cucumber, red onion, and dill.
2. Gently stir in the chopped hard-boiled eggs.
3. Season with salt and pepper to taste.

Protein: ~38g

23. Breakfast Quesadilla

A quick and easy quesadilla filled with eggs, beans, and cheese for a satisfying and protein-rich breakfast.

Ingredients:

• 1 large whole-wheat tortilla
• 3 scrambled eggs
• 1/2 cup black beans, rinsed
• 1/4 cup shredded Monterey Jack cheese
• 1/4 avocado, sliced

Instructions:

1. Place the tortilla in a large non-stick skillet over medium heat.
2. Layer the scrambled eggs, black beans, and cheese on one half of the tortilla.
3. Fold the other half of the tortilla over the filling.
4. Cook for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
5. Serve with sliced avocado.

Protein: ~32g

24. Anti-Inflammatory Golden Milk Smoothie

This smoothie features turmeric, a powerful anti-inflammatory spice, along with ginger and a healthy dose of protein.

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/2 cup plain Greek yogurt
• 1/2 tsp turmeric
• 1/4 tsp ginger
• 1/2 frozen banana
• A pinch of black pepper (to enhance turmeric absorption)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy.

Protein: ~30g