10+ 5-Ingredient Mediterranean Diet Breakfast Recipes to Help Reduce Inflammation

Start your day with one of these delicious, anti-inflammatory breakfast recipes. With five ingredients or less (not counting pantry staples like salt, pepper, water and oil), these easy morning meals come together using inflammation-fighting foods like berries, dark leafy greens and eggs. Regularly adding in anti-inflammatory foods can help relieve pesky symptoms of inflammation like muscle aches, digestion issues and mental fog. Plus, these dishes are also packed with nutritious whole grains, dairy and nuts to align with the Mediterranean diet (one of the healthiest, most customizable eating patterns). Recipes like our Baked Eggs in Tomato Sauce with Kale and Anti-Inflammatory Breakfast Smoothie are flavorful mains that can help you take on the day feeling healthy and energized.

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Berry-Green Tea Smoothie

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This vibrant smoothie combines antioxidant-rich berries, green tea and omega-3-rich chia seeds with the natural sweetness of dates, blending into a delicious, healthy drink. It’s perfect for starting your day or as a post-workout recovery drink.

Baked Eggs in Tomato Sauce with Kale

Ali Redmond

You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don’t forget some whole-wheat bread for dipping.

Spinach & Egg Scramble with Raspberries

Jen Causey

This quick egg scramble combines protein-packed eggs with whole-grain toast and spinach, plus a side of juicy raspberries . The protein and fiber help fill you up and keep you going through the morning.

Chickpea & Kale Toast

Ted & Chelsea Cavanaugh

This healthy toast recipe combines chickpeas, kale and feta for a savory bite.

Spinach Smoothie

Casey Barber

Strawberries and banana are the sneaky way to hide the fact that there’s 1 1/2 cups of spinach in this smoothie. It’s so berry delicious that you’ll be making it every morning.

Spinach & Egg Sweet Potato Toast

Skip the gluten and get some vitamin C with this healthy sweet potato toast recipe. Topped with spinach, egg and a dash of hot sauce, it’s a delicious alternative to eggs Benedict.

Berry-Kefir Smoothie

Ana Cadena

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.

Nut & Berry Parfait

In this quick high-protein dish, we top off creamy strained (Greek-style) yogurt with juicy berries and almonds. The parfait is finished with a light drizzle of honey for some sweetness.

Anti-Inflammatory Raspberry & Spinach Smoothie

Photographer: Jen Causey

Start your day off right with this tasty smoothie featuring anti-inflammatory spinach and raspberries. If you prefer your smoothie a touch sweeter, feel free to add an additional date.

Roasted Red Pepper & Spinach Egg Bites

Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster

These egg bites are filled with veggies surrounded by a light and creamy egg custard. Once you get the hang of making these, try switching up the veggies and cheese. You can also add grated garlic, chopped fresh herbs or even a few dashes of hot sauce to give them a little kick1.

Mixed-Berry Breakfast Smoothie

Robby Lozano

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.