My Top Five Anti-Inflammatory Breakfasts

One of the first things I did after I developed chronic dry eye was change my eating habits. I learned that dry eye is an inflammatory disease, and diet can play a big role in controlling inflammation.

Breakfast was a challenge, though, as I was used to grabbing a quick bowl of cereal or popping a couple of slices of bacon in the oven. When I started reading labels and I realized how much sugar is in a bowl of cereal or how bad processed meats like bacon are for inflammation, I started looking for other options.

Over time, I developed a rotation of anti-inflammatory breakfasts that are not only delicious but also quick and easy to prepare. I aim for a lean protein, a healthy fat, and a serving of vegetables and/or fruit in each meal. Here are my top five week-day favorites:


Turkey sausage, avocado toast, and plantains

I usually have some prep time over the weekend, so Monday’s breakfast can be a little more elaborate. For my protein, I take ground turkey and season it with salt, pepper, garlic powder, onion powder, and Italian seasoning. Sometimes I’ll prep this the day before, or I may even cook it over the weekend, forming it into small patties and pan-searing it in olive oil or avocado oil.

I get my healthy fat with half an avocado, smashed with a fork and seasoned with salt and pepper. I serve this on Dave’s Killer Bread, an organic, whole-grain bread with seed-coated crust.

Plantains browned in coconut oil are a favorite sweet treat of mine. The key is to wait until they are ripe, almost black, for them to attain their sweet flavor. Sometimes I’ll add other options to this plate: an egg, some berries, some leftover roasted potatoes, or some seasoned mushrooms sautéed in olive oil and splashed with red wine vinegar. One of my favorite additions to this meal is a roasted red pepper dip found in The Whole30 book recipe section. If I have this prepared from the weekend, I’ll eat it aside my breakfast meat and veggies.


Oatmeal and coconut yogurt with berries, seeds, and nuts

If I need a quick bite on Tuesday, I’ll make a serving of plain, whole-grain oatmeal seasoned with salt. I plate this with a scoop of dairy- and sugar-free coconut yogurt (SO Delicious is my favorite brand), sliced strawberries, blueberries, and blackberries, as well as sliced almonds, whole flaxseeds, and unsweetened shredded coconut. Then, I drizzle it all with some honey. I get my protein with the oatmeal, flaxseeds, and almonds, and I get healthy fat with the coconut and almonds as well. I can throw this meal together in 10 minutes.


Egg, spinach, and avocado quesadilla

For Wednesday, I might have a quesadilla on a whole-grain tortilla. First, I fry an egg in a non-stick pan sprayed with olive oil so that the egg is flat. Then, I take it out of the pan and add the tortilla. I top it with a small amount of a healthy cheese, like Swiss, the egg, a handful of spinach, a few slices of avocado, and then some more cheese. I fold the tortilla over and let it brown and crisp, flipping it to the other side halfway through.

Once done, I plate it, slice it in half, and add some berries on the side. (I love the way the spinach wilts against the hot egg in this recipe). I can eat this meal on the run, as it’s easy to hold.


Ezekiel bread english muffin with smoked salmon

As the week is winding down, I might need an easy option. I’ll throw a sliced Ezekiel bread English muffin in the toaster and quickly fry an egg. I fill the English muffin with almond milk cream cheese (Kite Hill brand is amazing), some spinach, the egg, and a few ounces of smoked salmon (found in the refrigerated section of the grocery store with the fresh fish), and some sliced avocado. This breakfast takes me between 5 and 10 minutes to put together.


Scrambled eggs with pico de gallo, avocado, and berries

To end the week, I might do some easy scrambled eggs topped with pico de gallo from a leftover Mexican dinner. I make it with chopped tomato, onion, cilantro, jalapeno, and seasoned with salt and pepper and a squeeze of lime juice. I add some avocado and berries on the side. Again, this breakfast takes me 5 to 10 minutes to make.

Let’s not forget coffee! With all of these breakfast options, I drink a full glass of water to hydrate myself plus a cup of coffee with a splash of NutPods unsweetened almond and coconut creamer. I like the french vanilla flavor.

What are your favorite healthy breakfast options?

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