Nutritionist-Approved Anti-Inflammatory Protein Rich Morning Meals

Rohit Panwar

As a nutritionist, I often design meal plans for my clients and today I help you find the best options for high protein anti inflammatory breakfast ideas. 

These anti inflammatory protein breakfast recipes include some of my most suggested ideas that help you start the day on the right note. 

High Protein Anti-Inflammatory Breakfast: 24 Nutritional Recipes  

The high protein anti inflammatory breakfast recipes I have shared below include all kind of options from vegan to vegetarian and from sweet to savory – 


Mushroom & Broccoli Omelette

This anti-inflammatory protein breakfast option is packed with essential nutrients like omega-3 fatty acids, fiber, proteins and vitamins. 

To prepare this, sauté sliced mushrooms and broccoli florets in olive oil until tender. Pour whisked eggs over the vegetables and cook until set. Season with turmeric and black pepper for an extra anti-inflammatory boost. 

Anti inflammatory Ingredients: 

Mushrooms, Broccoli, Eggs, Olive Oil, Turmeric, Black Pepper

Approx protein: 14 g



Salmon and Avocado Toast

This is a stellar choice for a high-protein, anti-inflammatory breakfast. This dish provides essential nutrients and also keeps you full for a long time. 

Start by toasting a slice of whole grain bread. Top it with smoked salmon and sliced avocado. Drizzle a bit of olive oil for added flavor along with salt, pepper and fresh herbs. 

Anti inflammatory Ingredients: 

Salmon, Avocado, Whole Grain Bread, Olive Oil

Approx protein: 20g



Berry & Greek Yogurt Parfait

Bursting with antioxidants from the mixed berries and the probiotic richness of Greek yogurt, this parfait is absolutely delicious. 

Layer Greek yogurt with a colorful mix of fresh berries, home made granola. Sprinkle a handful of chopped almonds or walnuts for an added crunch and an extra boost of protein and good fat. 

Anti inflammatory Ingredients: 

 Greek Yogurt, Mixed Berries, Almonds/Walnuts

Approx protein: 16g  



Turmeric Infused Quinoa Bowl

This nutrient-rich and high-protein breakfast option offers a delicious and anti-inflammatory start to the day. It combines the protein-packed goodness of quinoa with the anti-inflammatory properties of turmeric

Cook quinoa and mix it with sautéed vegetables such as kale, bell peppers, and cherry tomatoes. Infuse the bowl with ground turmeric. Drizzle with olive oil to enhance the absorption of turmeric.    

Anti inflammatory Ingredients: 

Quinoa, Kale, Bell Peppers, Cherry Tomatoes, Turmeric, Olive Oil

Approx protein: 15g

Inflammatory foods and alternatives


Tuna and Spinach Wrap

This wrap is a nutritious choice to kickstart your day offering high protein and anti-inflammatory properties. It’s also easy to make if you have a tuna can handy.

Start by combining canned tuna with fresh spinach leaves. Add a drizzle of olive oil for its additional anti-inflammatory properties. Spoon the tuna and spinach mixture onto a whole grain wrap and roll it up for a convenient and tasty breakfast. 

Anti inflammatory Ingredients: 

Tuna, Spinach, Whole Grain Wrap, Olive Oil

Approx protein: 18g



Lentil and Vegetable Frittata

Loaded with plant-based protein from lentils and an array of vitamins and minerals from vegetables, this frittata supports overall health while offering anti-inflammatory benefits. 

Start by cooking lentils and sautéing a mix of colorful vegetables such as bell peppers, tomatoes, and spinach. Combine these with beaten eggs and bake until the frittata sets. 

Anti inflammatory Ingredients: 

Lentils, Mixed Vegetables, Eggs

Approx protein: 15g 



Blueberry Almond Smoothie Bowl

This is an excellent high protein anti inflammatory breakfast for weight loss.  This smoothie bowl is not only a treat for the taste buds but also a powerhouse of nutrients.

To create this vibrant bowl, blend together blueberries, Greek yogurt, and a handful of almonds until smooth. Pour the smoothie into a bowl and top it with fresh blueberries, sliced almonds, and a drizzle of honey.

Anti inflammatory Ingredients: 

Blueberries, Almonds, Greek Yogurt 

Approx protein: 18g 



Sweet Potato & Turkey Hash

This is another filling option for an anti-inflammatory breakfast also high in protein.

Sauté diced sweet potatoes and ground turkey in olive oil until cooked through. Add a mix of colorful bell peppers, onions, and spinach for added nutrients. Season with turmeric and ginger for an extra anti-inflammatory boost. 

Anti inflammatory Ingredients: 

Sweet Potatoes, Turkey, Bell Peppers, Spinach, Turmeric, Ginger

Approx protein: 20g



Papaya and Pineapple Smoothie

Bursting with the anti-inflammatory benefits of papaya and pineapple, this smoothie is not only a tropical delight but also a powerhouse of health benefits.

To create this, blend together ripe papaya, pineapple chunks, Greek yogurt, and a splash of coconut milk until smooth. T Pour the smoothie into a glass and enjoy.

Anti inflammatory Ingredients: 

 Papaya, Pineapple, Greek Yogurt, Coconut Milk 

Approx protein: 14g



Turmeric Ginger Tea Infused Oatmeal

This anti-inflammatory breakfast option has 10-20 gram protein and is quite easy to make. It will provide sustained energy and keep you feeling full till lunch.

Start by brewing a cup of turmeric ginger tea. Use it to cook your oats to enhance both flavor and anti-inflammatory benefits. Mix in a spoonful of chia seeds for added protein. Top the oatmeal with fresh berries and a sprinkle of almonds for extra nutrients and crunch.

Anti inflammatory Ingredients: 

Turmeric Ginger Tea, Oats, Chia Seeds, Berries, Almonds 

Approx protein: 12g



Cherry & Almond Quinoa Porridge

This wholesome and protein-packed high-protein, anti-inflammatory breakfast option is a delicious way to kickstart your day. 

Cook quinoa in almond milk and water until it reaches a creamy consistency. Stir in fresh or frozen cherries. Top the porridge with a handful of sliced almonds for added protein and crunch. 

Anti inflammatory Ingredients: 

Quinoa, Cherries, Almond Milk, Almonds

Approx protein: 14g



Blackberry and Walnut Overnight Oats

This breakfast option is not only high protein and anti-inflammatory, it is also very convenient. 

Combine rolled oats with milk (dairy or plant-based), and add a generous serving of fresh blackberries. Mix in chopped walnuts and allow the mixture to soak overnight in the refrigerator. 

Anti inflammatory Ingredients: 

Blackberries, Walnuts, Rolled Oats, Milk       

Approx protein: 12g 



Spinach and Feta Muffins

These muffins are amazing make ahead breakfast options. They also serve as wonderful snack items.

Mix together eggs, chopped spinach, crumbled feta cheese, and a touch of olive oil. Pour the mixture into muffin cups and bake until set.       

Anti inflammatory Ingredients: 

Spinach, Feta Cheese, Eggs, Olive Oil

Approx protein: 10g



Black Bean and Avocado Breakfast Wrap

This wrap is the perfect combination of plant-based protein of black beans with the healthy fats of avocado. It offers a nutritious and satisfying start to the day.

Spread mashed avocado on a whole-grain wrap and fill it with black beans, cherry tomatoes, and a sprinkle of turmeric. Roll it up for a convenient and tasty breakfast on the go. 

Anti inflammatory Ingredients: 

Black Beans, Avocado, Cherry Tomatoes, Turmeric, Whole-Grain Wrap 

Approx protein: 18g



Lentil and Kale Breakfast Bowl

This bowl has the anti-inflammatory benefits of kale with the plant-based protein richness of lentils, providing a wholesome start to the day. 

Cook lentils and sauté kale until tender. Combine them in a bowl and add cherry tomatoes, a drizzle of olive oil, and a sprinkle of turmeric.

Anti inflammatory Ingredients: 

Lentils, Kale, Cherry Tomatoes, Olive Oil, Turmeric

Approx protein: 15g


Chocolate Chia Pudding With Cherries

This is an absolutely wonderful way to begin your day. It’s like enjoying dessert for breakfast without having to worry about inflammation.

Mix chia seeds with almond milk, cocoa powder, and a touch of honey for sweetness. Allow the mixture to set in the refrigerator until it reaches a pudding-like consistency. Top the pudding with fresh cherries for added flavor, anti-inflammatory benefits, and a burst of vitamin C

Anti inflammatory Ingredients: 

Cherries, Chia Seeds, Cocoa Powder, Almond Milk, Honey

Approx protein: 10g



Quinoa and Vegetable Breakfast Bowl

Made using quinoa and veggies, this bowl  comes together quickly and serves a great option for a morning meal that is high in protein and has an anti-inflammatory effect. 

Cook quinoa and top it with sautéed vegetables such as bell peppers, cherry tomatoes, and zucchini. Drizzle with olive oil for added richness. 

Anti inflammatory Ingredients: 

Quinoa, Bell Peppers, Cherry Tomatoes, Zucchini, Olive Oil

Approx protein: 15g



Blueberry and Walnut Pancakes

Combining the nutty flavor of buckwheat with the crunch of walnuts, these pancakes are not only delicious but also gluten free. 

Mix together buckwheat flour, baking powder, milk, and eggs in a bowl. Now add in mashed banana for sweetness and add in chopped walnuts. Cook the pancakes on a griddle until golden brown.

Anti inflammatory Ingredients: 

Buckwheat, Walnuts, Eggs, Banana, Milk

Approx protein: 14g



Chocolate Matcha Smoothie

This high protein anti inflammatory smoothie combines the antioxidant-rich properties of matcha with the satisfying taste of chocolate, offering a delightful and healthful start to the day. 

To prepare this flavorful smoothie, blend together almond milk, a scoop of chocolate protein powder, a teaspoon of matcha powder, and a handful of spinach for an extra nutritional boost. 

Anti inflammatory Ingredients: 

Matcha Powder, Chocolate Protein Powder, Almond Milk, Spinach

Approx protein: 15g



Pineapple and Chia Smoothie Bowl

Featuring the anti-inflammatory benefits of pineapple and the protein-rich chia seeds, this smoothie bowl provides a delightful and healthful start to the day. 

Blend together pineapple chunks, coconut milk, and a tablespoon of chia seeds until smooth. Pour the smoothie into a bowl and top it with additional pineapple pieces, chia seeds, and a sprinkle of shredded coconut. 

Anti inflammatory Ingredients: 

Pineapple, Chia Seeds, Coconut Milk

Approx protein: 12g



Turmeric Scrambled Tofu with Spinach

This dishes a twist to the classic scrambled eggs. I just made a few adjustments to this protein rich recipe to enhance its anti-inflammatory properties and make it vegan.

Crumble firm tofu and sauté it with fresh spinach in olive oil. Season with turmeric, black pepper, and a pinch of salt. Serve this Turmeric Scrambled Tofu with Spinach on whole-grain toast or as a filling for a breakfast burrito.

Anti inflammatory Ingredients: 

Tofu, Spinach, Olive Oil, Turmeric, Black Pepper

Approx protein: 14 g



Lentil and Vegetable Stir-Fry:

This stir-fry comes together quickly and provides a wide variety of essential nutrients making it a complete meal. I sometimes have it for my lunch.

Start by sautéing a mix of vegetables such as broccoli, bell peppers, and carrots in olive oil. Add cooked lentils to the pan, stirring until the ingredients are well combined. Season with anti-inflammatory spices like turmeric and ginger for an extra health boost.

Anti inflammatory Ingredients: 

Lentils, Broccoli, Bell Peppers, Carrots, Turmeric, Ginger

Approx protein: 15g



Chickpea Flour Pancakes

These pancakes are quite easy to make and can be modified to include a number of other ingredients.

Mix chickpea flour with water, and add ingredients such as diced tomatoes, chopped spinach, and a pinch of turmeric and cumin. Cook the batter in a pan until golden brown. Serve with a dollop of Greek yogurt or a side of fresh chutney.

Anti inflammatory Ingredients: 

Chickpea Flour, Tomatoes, Spinach, Turmeric, Cumin

Approx protein: 12g



Quinoa-Stuffed Peppers

Combining the wholesome quinoa with the vibrant flavors of bell peppers, this dish is not only delicious but also supports overall well-being. 

Prepare the filling by cooking quinoa and mixing it with sautéed vegetables such as tomatoes, spinach, and onions. Now cut bell peppers in half. Clean and stuff them with the quinoa mixture. Bake until the peppers are tender. 

Anti inflammatory Ingredients: 

Quinoa, Bell Peppers, Tomatoes, Spinach, Onions

Approx protein: 15g

These were some of my favourite anti inflammatory breakfast recipes, Do give them a try and let me know in the comment section if you liked them.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.