Take 10 minutes or less to make one of these inflammation-fighting breakfasts that align with one of the best-ranked eating patterns around. These recipes are packed with ingredients you’ll find in the Mediterranean diet, like eggs, dairy, fruits, vegetables, nuts, seeds and healthy oils. These foods tend to have anti-inflammatory properties that can help you combat pesky symptoms of inflammation like joint stiffness, high blood pressure and mental fog. With easy recipes like our Avocado Toast and Creamy Blueberry-Pecan Oatmeal, breakfast can be nourishing and flexible to help you feel your best.
01of 18
Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie
:max_bytes(150000):strip_icc()/EWL-SEO-62-Anti-Inflammatory-Strawberry-Passion-Fruit-Green-Smoothie-Hero-9515-3ad045fe2e3848a08160ff60d3d44bd1.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (1)")
This anti-inflammatory smoothie draws its bright tropical flavor from frozen passion fruit pieces available in the frozen fruit section of well-stocked supermarkets or natural-foods stores. To make this with fresh passion fruit, you’ll need 4 medium-size ripe purple passion fruits. Cut the fruits in half crosswise, gently scoop out the jelly-coated seeds, place in a blender (discarding shells) and puree until smooth. Freeze the puree in an ice cube tray before blending into the smoothie. If you can’t find passion fruit at all, substitute with frozen pineapple.
View Recipe
02of 18
The Only Avocado Toast Recipe You’ll Ever Need (+ Tips & Variations)
:max_bytes(150000):strip_icc()/EatingWell-April-Avocado-Toast-Directions-03-23712072b7df44b8b3cd87681700e67b.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (2)")
This is the easiest avocado toast recipe you’ll ever need. We love avocado toast because it is packed with healthy fats and fiber, so you’ll stay satisfied until your next meal. Memorize this recipe, then use it as a jumping-off point to customize your avocado toast—the variations are endless! Plus, get tips for how to choose a ripe avocado, the right bread to use and more.
View Recipe
03of 18
Creamy Blueberry-Pecan Oatmeal
:max_bytes(150000):strip_icc()/3758906-3fe4e58538bf4b04a0fc772ddc4b19f8.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (3)")
In this satisfying, on-the-go oatmeal recipe, protein-rich Greek yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast. Short on time in the morning? Try our overnight oatmeal variation.
View Recipe
04of 18
Anti-Inflammatory Raspberry & Spinach Smoothie
:max_bytes(150000):strip_icc()/anti-inflammatory-raspberry-spinach-smoothie-hero-805-090b46db69204a29b0580af1fe33bec2.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (4)")
Start your day off right with this tasty smoothie featuring anti-inflammatory ingredients. Spinach provides antioxidants that help eliminate damaging free radicals, while raspberries contain polyphenols that have their own anti-inflammatory effects. If you prefer your smoothie a touch sweeter, feel free to add an additional date.
View Recipe
05of 18
Fruit & Yogurt Smoothie
:max_bytes(150000):strip_icc()/Fruit-Yogurt-Smoothie-beauty-square2-958b203e4c0f4887b0e0efbc28f57222.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (5)")
This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.
View Recipe
06of 18
10-Minute Spinach Omelet
:max_bytes(150000):strip_icc()/ten-minute-spinach-omelet-2000-ef8499a54f7447c297192772cac07c90.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (6)")
This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.
View Recipe
07of 18
Pristine Sunny-Side Up Eggs
:max_bytes(150000):strip_icc()/ewl-8031221-pristine-sunny-side-up-eggs-hero-c-4000x4000-3adabd5701f644bcbf631b20dbea721a.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (7)")
Heat control is crucial here. Too much heat and the whites will toughen and brown at the edges. Not enough and the yolks will cook partway through by the time the whites are set. Listen to the pan, and watch the whites for cues that your pan is properly heated. We use a little extra oil in this dish so there's enough for basting. The hot oil baste lets you set the whites without covering the pan and clouding the yolks. Season after the eggs are done so the basting doesn't wash off the salt and pepper.
View Recipe
08of 18
Chocolate-Peanut Butter Protein Shake
:max_bytes(150000):strip_icc()/EWL-261428-chocolate-peanut-butter-protein-shake-Hero-02-e49db6f2f2db4c04b6f4807e54ca3ee0.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (8)")
This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.
View Recipe
09of 18
Anti-Inflammatory Cherry, Beet & Kale Smoothie
:max_bytes(150000):strip_icc()/Anti-InflammatoryCherry-Beet-KaleSmoothieAnti-InflammatoryCherry-Beet-KaleSmoothieAnti-InflammatoryCherry-Beet-KaleSmoothieAnti-Inflammatory-Cherry-Beet-Kale-Smoothie-beauty-182-f8872cc5313343399e59df166ad82a5c.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (9)")
Kale, cherries and beets team up in this powerful anti-inflammatory smoothie. All three of these fruits and veggies contain unique anti-inflammatory compounds that may help stave off diseases associated with chronic inflammation, including cancer, heart disease, arthritis and diabetes. Using packaged steamed beets is a great shortcut here. If you have cooked beets on hand, use those! The cherries help sweeten the smoothie and add a fruity flavor. If you opt for tart cherries, you can balance the tanginess with a small drizzle of honey or maple syrup.
View Recipe
10of 18
Mushroom Omelet
:max_bytes(150000):strip_icc()/mushroom-omelet-52f6f13f28954218a3744213869bd2a7.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (10)")
For a quick breakfast, learn how to make this mushroom omelet. Sautéing the mushrooms with garlic adds a punch of flavor in this healthy breakfast recipe.
View Recipe
11of 18
Spinach & Egg Scramble with Raspberries
:max_bytes(150000):strip_icc()/6183602-b3e4206d75dd4925954984e0745bac58.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (11)")
This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.
View Recipe
12of 18
Anti-Inflammatory Lemon-Blueberry Smoothie
:max_bytes(150000):strip_icc()/Anti-inflammatory-lemon-blueberry-smoothies-3x2-035-59d44999473d43ef95705ce15a7b7e89.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (12)")
The kale, hemp seeds and green tea in this bright, lemony smoothie all contain antioxidants that can help fight inflammation. If you can’t find baby kale, baby spinach will work well in its place. Banana adds natural sweetness. If you want it a little sweeter, just a touch of honey will do the trick.
View Recipe
13of 18
Egg, Spinach & Cheddar Breakfast Sandwich
:max_bytes(150000):strip_icc()/Egg-Spinach-Cheddar-Breakfast-Sandwich-BG-Beauty-1x1-4738-5d30439b0a3c4296863056b8af041877.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (13)")
Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It's not only fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek.
View Recipe
14of 18
Breakfast Salad with Egg & Salsa Verde Vinaigrette
:max_bytes(150000):strip_icc()/8427526-fcf5cdd1051448ac992e4ea4bddec5c5.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (14)")
Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
View Recipe
15of 18
Strawberry-Peach Chia Seed Smoothie
:max_bytes(150000):strip_icc()/chia-smoothie-1x1-139-32eee64c5f824ad3975538b963fb6ab7.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (15)")
This fiber-rich chia smoothie is sweet and tangy, with a velvety texture thanks to nutritious chia seeds that expand as they combine with liquid.
View Recipe
16of 18
Avocado & Kale Omelet
:max_bytes(150000):strip_icc()/7881847-03da5cce87f1447fa3eeb947fd15cc9e.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (16)")
<Placeholder for paragraph block>
View Recipe
17of 18
Feta, Egg & Spinach Breakfast Taco
:max_bytes(150000):strip_icc()/EWL-feta-egg-and-spinach-breakfast-taco-step-05-2399-facf1af19e874405bffc5b55b80dc035.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (17)")
It doesn’t get easier than this healthy breakfast taco that’s ready in just five minutes. Kale or arugula will work just as well if you don’t have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster.
View Recipe
18of 18
Anti-Inflammatory Breakfast Smoothie
:max_bytes(150000):strip_icc()/Anti-Inflammatory-Smoothie-beauty-681-1-2da527b4f0734d7087e2497b882a34ab.jpg "18 10-Minute Mediterranean Diet Breakfasts to Help Fight Inflammation (18)")
This mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie. Feel free to leave it out if that's not your thing—it's just as delicious without.
View Recipe
