31 Anti-inflammatory Breakfast Recipes

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Savory Breakfast Bowl

Savory Breakfast Bowl with Parmesan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT19M · Total: PT24M · Yield: [‘4’, ‘4 bowls’]

This Savory Breakfast Bowl is a high-protein breakfast recipe. You can customize this gluten-free bowl to your tastes! Easy, delicious, and full of flavor, and makes for a perfect vegetarian meal prep when you’re in need of a filling morning meal.

Ingredients

• 2 tsp olive oil
• 1/4 white onion (chopped)
• 1 clove garlic (minced)
• 2 cups baby spinach
• 6 cherry tomatoes (halved)
• 2 tbsp olive oil
• 1 medium sweet potato (thinly sliced)
• salt (to taste)
• black pepper (to taste)
• garlic powder (to taste)
• dried oregano (to taste)
• 1/2 large avocado (sliced)
• 1/2 red pepper (sliced)
• 2 boiled eggs (fried or scrambled as well)
• 3 tbsp grated parmesan
• Fresh parsley (chopped, or any other herb)

Instructions Spinach with Tomatoes

1. In a frying pan, heat up the olive oil to medium high heat. Add in chopped onion and cook until translucent. It will take around 3-4 minutes.
2. Press the garlic into the pan, cook for 30 seconds. Afterward, pop in the spinach and cherry tomatoes. Cook for 2 minutes until the spinach is wilted and the cherry tomatoes are slightly cooked.
3. Transfer to a bowl.

Sweet Potatoes

1. Add olive oil to the emptied frying pan. Place the sweet potato slices in one layer.
2. Sprinkle with salt, black pepper, garlic powder and dried oregano.
3. Slightly lower the heat and let the potatoes cook until slightly brown and soft. It will take around 4-6 minutes.
4. Flip the potato slices and sprinkle the other side with salt, black pepper, garlic and dried oregano.
5. Cook for 4-6 minutes until you can easily pierce the potatoes. Add more oil if necessary
6. Transfer into a bowl.

The Rest of the Bowl

1. Top the bowl up with avocado slices, red pepper slices, halved boiled eggs and grate the parmesan. Finally, sprinkle with chopped herbs.

2. Air Fryer Egg Bites

Air Fryer Egg Bites is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT13M · Yield: [‘8’, ‘8 egg bites’]

Air Fryer Egg Bites with spinach, peppers and goat cheese are low carb and keto friendly. They are also delicious and perfect for meal prep!

Ingredients

• 5 eggs
• 3 tablespoons milk
• 1 cup spinach (, very finely chopped )
• ⅓ cup red bell pepper (, finely diced)
• ¼ cup crumbled goat cheese
• ½ teaspoon salt
• ¼ teaspoon pepper

Instructions

1. First, preheat your air fryer. If your air fryer has a preheating option, you can preheat your air fryer. If you don’t have that option, you can run the machine at 300 degrees F for 2-5 minutes. Leave the machine running for about 3 minutes for smaller air fryers. Leave the machine running for about 5 minutes for larger air fryers.
2. Add all of the ingredients into a mixing bowl. Crack 5 eggs and add milk, chopped spinach, diced red pepper, crumbled goat cheese and salt and pepper.
3. Whisk all of the ingredients together.
4. Grab 8 silicone muffin cups. I like to spray them with a little avocado oil just to be sure nothing sticks to them.
5. Evenly distribute the egg mixture into each cup, filling ¾ of the way. I fill each with a little bit less than ¼ cup of the egg mixture.
6. Place the filled silicone cups into the air fryer. Air fry at 300 degrees F for 9-13 minutes, or until the eggs are set.
7. If you have a smaller air fryer, complete this recipe in two batches.
8. Allow the egg bites to cool completely before removing them from the silicone cups.

3. Apple Banana Smoothie

Apple Banana Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’, ‘1 glass of smoothie’]

This gluten-free and vegetarian apple banana smoothie is a delicious, easy smoothie anyone can make. Enjoy breakfast!

Ingredients

• 1/2 medium red apple (peeled and sliced)
• 1 small ripe banana
• 1/2 cup unsweetened almond milk
• 3 tbsp Greek yogurt
• 1 tbsp peanut butter
• 1 tbsp flaxseeds
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract
• a few ice cubes

Instructions

1. Add all of the ingredients to the blender.
2. Blend until smooth.
3. Feel free to top up your smoothie with any seed of your choice.

4. Breakfast Skillet with Sweet Potatoes

Breakfast Skillet with Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 egg servings’]

Sweet and savory – this Breakfast Skillet with Sweet Potatoes is delicious and filling. A perfect easy recipe for breakfast. It’s Whole30, Paleo, vegetarian, dairy-free, and gluten-free.

Ingredients

• 3 tbsp olive oil
• 1 white onion (thinly sliced)
• 1 large sweet potato (peeled and thinly sliced)
• 2 cloves garlic (minced)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 can of chopped tomatoes (14 oz)
• 4 eggs
• A pinch of salt
• A pinch of black pepper
• Fresh parsley (chopped)

Instructions

1. Take a medium-sized skillet, heat up to medium-high heat, and add olive oil, white onion, and sweet potato. Sauté for 8-10 minutes or until the potatoes have cooked and crispened up. If potatoes are not cooking, add a splash of water, cover with a lid and let them steam for a while.
2. Next, add the garlic cloves to the pan, and let them cook for 30 seconds. Top up with onion powder, garlic powder, and paprika. Mix them in.
3. Pour the chopped tomatoes in, mix all the ingredients in the pan, and let them cook until the tomatoes are simmering.
4. Using the back of a large spoon, make 4 indents in the skillet and break in the eggs. Lower the heat, cover the skillet with a lid and let it cook for 6-7 minutes.
5. Once finished, season with salt, and black pepper, and sprinkle on some parsley.

5. Beet Hashbrowns

Beet Hash Browns is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘4’, ‘4 Servings’]

Step up your hashbrowns by using beets! Nutritious and tasty!

Ingredients

• 2 medium beets (shredded)
• 3 tablespoons olive oil (separated)
• 1 tablespoon salted butter
• sea salt

Instructions

1. Wash and peel beets. Shred using the shredding blade in your food processor or using a box grater.
2. Place shredded beets in the center of cheesecloth and squeeze all of the juice out (you’ll need to do this in several batches).
3. Heat one tablespoon of olive oil and one tablespoon of butter in a 10-inch skillet (I used cast iron) over medium-high heat.
4. Add the shredded beets to the skillet and pat down using the back of a spatula to create an even layer. Cook for 5 to 8 minutes, until the sides begin to brown and beets turn bright red/pink.
5. Drizzle two tablespoons of olive oil over the top of the hash browns and sprinkle with sea salt. Using a spatula, cut the hash browns in half down the center and carefully flip both halves. Pat hash browns down with the spatula and cook an additional 5 to 8 minutes, or until hash browns reach desired crisp.
6. Serve hash browns with sunnyside up eggs, and avocado.

6. Arugula Omelette

Arugula Omelette is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘1’]

This arugula omelette has a light filling that balances the pepperiness of arugula with the bright flavors from sundried tomatoes and balsamic vinegar – all wrapped in a layer of soft pillowy eggs. Delicious and satisfying!

Ingredients

• 3 large eggs
• ⅛ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 teaspoons water
• 2 teaspoons butter ((Note A))
• 2 teaspoons olive oil
• 2 cloves garlic (minced)
• 2 tablespoons onion (finely chopped)
• ¼ teaspoon dried oregano
• ¼ teaspoon crushed red pepper flakes
• 2 tablespoons sundried tomatoes (chopped, drained (Note B))
• 1 cup fresh arugula (roughly hand-torn (Note C))
• 1 teaspoon balsamic vinegar
• 2 tablespoons parmesan cheese (freshly grated)
• some chopped parsley (or chives)

Instructions

1. Combine eggs, salt, ground black pepper, water in a bowl. Whisk well and set aside.
2. Heat olive oil in a non-stick frying pan on medium heat. Add minced garlic and chopped onion, saute until soft and fragrant – about 3 to 4 minutes.
3. Add dried oregano, red pepper flakes, sundried tomatoes, arugula, balsamic vinegar. Mix and cook 30 seconds only. Then transfer this filling to a plate and set aside.
4. Wipe the pan clean with paper towel, return it to the stove, turn down the heat to low and melt butter.
5. Meanwhile quickly re-whisk the eggs and pour into the pan as soon as the butter melts. Then gently swirl the pan around so they spread out evenly.
6. Cover the pan with lid (see Note D). I prefer see-through lids so I can keep an eye. Do not turn up the heat, keep it low. Cook undisturbed 4 to 6 minutes or until the edges look cooked but the top still appears wet (not runny).
7. Next sprinkle parmesan cheese over one half of the omelette. Then distribute the prepared arugula filling on top of it.
8. Fold the other half of the omelette over the filling. Cover the frying pan again, let it cook 1 more minute.
9. Carefully slide your arugula omelette on to a plate, garnish with some chopped parsley or chives. Enjoy!

7. Golden Milk Mango Breakfast Smoothie

Golden Milk Mango Breakfast Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’]

This mango breakfast smoothie combines the freshness of mango with a golden milk latte! It’s a real energy booster made with turmeric and ginger.

Ingredients

• 1 cup frozen mango
• 1/2 cup frozen banana slices
• 1 cup unsweetened soy milk (or favorite plant-based milk)
• 3 tablespoons rolled oats (gluten-free if needed)
• 2 tablespoons hemp seeds
• 2 tablespoons unsweetened soy yogurt
• 1/4 teaspoon vanilla extract (or vanilla bean powder)
• 1/4 teaspoon ground turmeric (+ a pinch of black pepper*)
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger

Instructions

1. Add the frozen mango, frozen banana, soy milk, frozen mango, frozen banana, oats, hemp seeds, soy yogurt, and spices to a blender.
2. Blend on high or use the smoothie program of your blender. Let it run for at least 30 seconds to make sure the oats are as finely ground as possible.

8. Breakfast Tabbouleh

Mediterranean Tabouli with Poached Eggs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT5M · Total: PT35M · Yield: [‘4’, ‘4 Servings’]

A breakfast (or brunch) version of classic Mediterranean tabbouleh served with poached eggs and pita wedges for a delicious, satisfying and easy meal!

Ingredients

• ½ cup bulgur
• 1 bunch fresh Italian flat-leaf parsley, roughly chopped
• 1 medium roma tomato, core removed, diced
• ½ English cucumber, diced
• Zest and juice of ½ medium lemon
• 4-5 tablespoons olive oil
• 1 teaspoon coarse salt
• ¼ teaspoon ground black pepper
• 1 tablespoon white vinegar
• 8 large eggs
• 8 pita wedges

Instructions

1. Bring 1 cup of water to a boil. Add bulgur and cook at a simmer for 12 minutes, until the water has absorbed and bulgur is fluffy, stirring regularly. Let slightly cool, then place in an airtight container in the refrigerator until completely cooled.
2. In a medium mixing bowl, stir together cooled bulgur, parsley, tomatoes, cucumber, lemon juice, olive oil, salt and pepper. Taste and adjust seasoning, if necessary. Refrigerate.
3. Bring a large pot of salted water to a simmer (160-180 degrees). Add vinegar and stir to combine. Gently crack eggs into simmering water, one at a time. Gently scoop each egg with a slotted spoon to help keep them together. Let eggs cook 3 minutes, until white is set. Gently remove with the slotted spoon and lay them on a paper towel to dry off.
4. Scoop tabbouleh and poached eggs on plates and serve with pita wedges.

9. Strawberry Banana Smoothie Bowl

Strawberry Banana Smoothie Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘1’, ‘1 serving’]

This delicious Strawberry Banana Smoothie Bowl is perfect for a quick breakfast or snack. Made with frozen bananas, strawberries, and milk, it can be whipped up in under 5 minutes. Finish it off with your favorite smoothie bowl toppings!

Ingredients

• 1 ripe banana (frozen, sliced)
• 2 tablespoons unsweetened almond milk (or milk of your choice)
• ½ cup strawberries (fresh or frozen)
• 1 tsp chia seeds
• 1 tsp hemp hearts
• ½ ripe banana (sliced)
• fresh fruit (sliced or diced)
• granola
• nuts or seeds
• coconut (shredded)

Instructions

1. Add frozen sliced banana and milk to a food processor or high-powered blender. Pulse or blend until the consistency is creamy.
2. Add ½ cup of strawberries and pulse until well blended. Stop and scrape the sides of the blender as needed.
3. Spoon the mixture into a bowl and top with your favorite toppings.

10. Keto Breakfast Sandwich

Keto Breakfast Sandwich is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘1’, ‘1 sandwich’]

This keto breakfast sandwich will be your savior when craving sandwiches on the keto diet. It’s full of flavors, sweet, savory, and very low in carbs.

Ingredients

• 2 beef burgers
• 1 large egg
• Salt & black pepper (to taste)
• 1/2 avocado (mashed)
• 8-10 slices of pickled cucumber
• A drizzle of yellow mustard
• 2 little gem lettuce leaves

Instructions

1. Wrap your beef burgers with plastic wrap and roll the meat. We want our patties to be a little larger and thinner.
2. Add some olive oil to a skillet, heat it up and cook beef burger patties for 2-3 minutes on each side. Add a pinch of salt and black pepper to the meat. Make sure it is fully cooked before removing it.
3. Pat the meat with a kitchen towel to get rid of excess fat.
4. Fry an egg over medium heat in a skillet. Sprinkle with salt and pepper.
5. Mash avocado and spread it on both of the patties. Afterward, add a fried egg on top of one of the patties (with the avocado side up), and cover with pickled cucumber.
6. Drizzle some yellow mustard and finish it up by covering with a lettuce leave. Finally, cover it with the second patty with the avocado side down.
7. That’s it! Enjoy your keto sandwich!

11. Paleo Frittata with Spinach

Paleo Frittata with Spinach (Whole30) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘8’, ‘8 servings’]

This Paleo frittata is hearty, savory and super easy! This healthy breakfast is great for meal prep and leftovers. It features beef and veggies and can be totally customized!

Ingredients

• ½ pound ground beef or sausage
• 6 pieces sugar free bacon
• ½ white onion (finely chopped)
• 1 tbsp coconut aminos
• ½ tsp garlic powder
• ½ tsp onion powder
• 9 eggs
• 1 cup chopped spinach
• avocado oil spray

Instructions

1. First, preheat oven to 350 degrees Fahrenheit. Spray an oven safe skillet with avocado oil spray.
2. Place sprayed skillet on stovetop over medium heat. Add ground beef, chopped bacon and diced onion.
3. Cook until meat and bacon are cooked through, breaking up meat with spatula.
4. Once cooked through, remove excess grease from pan.
5. Add in coconut aminos, garlic powder and onion powder. Stir to combine.
6. Then, remove pan from heat.
7. In a mixing bowl, add eggs and whisk until combined. Then, gently stir in chopped spinach.
8. Heavily spray edges of skillet with avocado oil spray to prevent sticking.
9. Pour this egg and spinach mixture on top of ground beef mixture.
10. Bake for 20 to 25 minutes or until eggs are completely set in the middle.
11. Finally, remove from oven and serve!

12. Apple Orange Smoothie with Turmeric

Apple Orange Smoothie – with Turmeric is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’]

How about an apple orange smoothie to start the day in a healthy and delicious way? Add some turmeric or golden paste to make it even better.

Ingredients

• 1 apple
• 1 banana
• 1 orange
• 120 ml/ ½ cup fresh orange juice
• 1 teaspoon turmeric paste for golden milk (Note)
• ice cubes (optional)

Instructions

1. Chop the apple and the banana and place them in the food processor. Peel the orange, removing the white parts as well. Chop and add to the food processor.
2. Add the orange juice and the turmeric paste (or substitute spice mix) and process until very smooth. Serve with ice cubes, if you wish.

13. 3-Ingredient Breakfast Skillet

3-Ingredient Breakfast Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Cook: PT17M · Total: PT19M · Yield: [‘6’, ‘6 small plates’]

This extra easy breakfast skillet requires only 3 ingredients. It’s yummy, nutritious, full of flavors and, on top of it all, keto, Whole30, gluten-free and dairy-free.

Ingredients

• 1 tsp olive oil
• 1 lb ground beef
• 1 cup salsa sauce
• 6 medium eggs

Instructions

1. Take out a large skillet, add olive oil, and heat it to medium-high heat.
2. Add in the beef and cook occasionally, stirring until it’s no longer pink.
3. Add in salsa sauce and let it cook for another 2-3 minutes.
4. Break in the eggs, cover the skillet, and let them cook for around 6-7 minutes until the eggs have cooked through.
5. Garnish with chopped green onion if you fancy.

14. Fennel Smoothie

Fennel Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 medium fennel bulbs (about 500 g), trimmed, core removed and roughly chopped, reserve fronds
• 2 ripe pears (Bosc or Bartlett), cored and chopped
• 2 medium bananas, peeled
• 480 ml (2 cups) plain yogurt or plant-based yogurt
• 240 ml (1 cup) unsweetened almond milk or cold water (plus extra if needed)
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon honey or maple syrup (optional)
• 1-inch (2.5 cm) fresh ginger, peeled and thinly sliced (optional)
• 1 cup ice cubes
• 1/4 teaspoon fine sea salt
• 2 tablespoons chopped fennel fronds for garnish

Instructions

1. 1. Prepare and measure the ingredients: trim and chop the fennel bulbs, reserve and chop the fronds for garnish; core and chop the pears; peel the bananas; measure yogurt, liquid, lemon juice, sweetener, ginger, ice and salt.
2. 2. Cook the fennel and pear: place the chopped fennel, chopped pear and sliced ginger (if using) in a small saucepan with 60 ml (1/4 cup) water. Cover and simmer over medium-low heat 8–10 minutes, stirring once, until the fennel is tender and the pear has softened.
3. 3. Cool slightly: remove the pan from heat and let the cooked mixture sit 2–3 minutes to cool so it won’t scald the blender.
4. 4. Blend the smoothie: add the cooked fennel and pear mixture to a blender along with the bananas, yogurt, almond milk (or water), lemon juice, honey or maple syrup (if using), ice cubes and salt. Blend on high until completely smooth, about 45–60 seconds. If the smoothie is too thick, add additional almond milk or water 1–2 tablespoons at a time and blend until you reach the desired consistency.
5. 5. Taste and adjust: taste the smoothie and adjust sweetness or acidity as needed — add a little more honey/maple or a squeeze more lemon if desired. Blend briefly again if you add anything.
6. 6. Serve: pour into four glasses, garnish each with a sprinkle of chopped fennel fronds (and a small pinch of ground fennel seed or crushed pistachio if you like). Serve immediately.

15. Chickpea Scramble Breakfast Bowl

Chickpea Scramble Breakfast Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘2’, ‘2 bowls’]

This vegan chickpea scramble is spicy and full of nutrition. A great breakfast bowl to make when you’re craving your regular scramble. It’s gluten-free, vegan and dairy-free.

Ingredients

• 1/2 cup chickpea flour
• 1/2 cup vegetable broth
• 1 tbsp olive oil
• 1/2 white onion (chopped)
• 1/2 cup mushrooms (sliced)
• 1/2 tsp turmeric
• 1 tbsp fresh parsley (finely chopped)
• Salt and pepper to taste

Instructions

1. Add chickpea flour to vegetable broth and whisk together.
2. Heat a pan to medium-high heat and add olive oil.
3. Add in the onions and sauté for about 5 minutes until they’re translucent.
4. Then add in the mushrooms and cook for another 5 minutes until the mushrooms are brown and soft.
5. Now, add turmeric, parsley into the pan and season with salt and black pepper. Stir them in.
6. Finally, pour the chickpea flour mixture into the pan. Stir with a wooden spatula. You’ll notice that it will start to form clumps, break them apart and continue mixing. Do it continuously for 5-10 minutes until the mixture is no longer wet.
7. Serve in a bowl; feel free to garnish with some fresh parsley.

16. Banana Chia Pudding

Banana Chia Pudding is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT245M · Yield: [‘2’, ‘2 servings’]

This Banana Chia Pudding recipe is naturally sweet, ultra-creamy, and loaded with fiber, omega-3s, and plant-based protein. Made with ripe bananas, your choice of milk, and chia seeds, it’s a quick and easy breakfast, snack, or dessert that takes just 5 minutes to prep.

Ingredients

• 2 medium ripe bananas ((mashed))
• ¼ cup chia seeds ((black or white))
• 1 cup milk ((dairy, almond, coconut, oat, or soy milk))
• ½ teaspoon vanilla extract
• ¼ teaspoon ground cinnamon
• 2 teaspoons maple syrup ((optional))
• Optional Toppings: Fresh banana slices, berries, nut butter, granola or toasted coconut flakes, cacao nibs or chocolate chips, chopped walnuts or pecans

Instructions

1. In a medium bowl, mash the bananas with a fork or electric hand mixer until smooth and creamy.
2. Stir in the chia seeds, milk, vanilla extract, cinnamon, and maple syrup (if using). Mix well to combine. Let it sit for 10 minutes, then stir again to prevent clumping.
3. Divide the mixture into 2 mason jars or containers with lids. Cover and refrigerate for at least 4 hours or overnight until the mixture has thickened.
4. Before serving, give it a good stir. Top with banana slices, nut butter, granola, or fresh berries. Enjoy!

17. Baked Eggs with Spinach

Baked Eggs with Spinach is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT22M · Total: PT37M · Yield: [‘4’, ‘4 egg slices’]

This spinach egg bake is creamy, buttery, and a little spiced. A yummy low carb, low calorie, high protein, vegetarian, gluten-free, and Whole30 breakfast.

Ingredients

• 3 tbsp olive oil
• 1/2 white onion (chopped)
• 10 cups spinach (10 oz / 300g)
• 1 tsp lemon juice (freshly squeezed)
• a pinch of sea salt
• 4 large eggs
• 2/3 cup plain Greek yogurt
• 1 garlic clove (minced)
• a pinch of sea salt
• 1 tbsp butter
• 1/4 tsp crushed red pepper flakes
• a pinch of paprika
• 1 tbsp fresh parsley (chopped)

Instructions

1. Preheat the oven to 300F
2. Add 3 tbsp of olive oil to a pan over medium heat.
3. Add onion, reduce the heat and cook until the onion is soft.
4. Add spinach, lemon juice, and a pinch of salt. Increase the heat to medium-high and cook for 4-5 minutes. Continuously stir during this time.
5. Now, transfer cooked spinach to a baking dish leaving behind all the excess liquid.
6. Make 4 indentations and break an egg into each hollow.
7. Pop in the oven and bake for 10-15 minutes or until the eggs are cooked to your liking.
8. Garlic Yoghurt
9. While baking the eggs, mix yogurt, minced garlic with a bit of salt in a bowl.
10. Spiced Butter
11. Melt butter in a small saucepan over low heat. Add crushed red pepper flakes, paprika and cook for 1-2 minutes until the butter starts to foam. Add chopped parsley and cook for another 30 seconds.
12. Once eggs are cooked, drizzle the butter sauce all over the baking dish. Serve with a spoonful of garlic yogurt.

18. Acai Bowl

Acai Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘2’]

Easy to make at home, Acai Bowls are packed with nutrients and antioxidants but they taste like a treat. Acai bowls come together quickly with frozen acai purée and then you can customize the toppings to what’s in season and your favorite fruits. We love topping ours with seasonal fresh fruit, yogurt, and granola.

Ingredients

• 1 cup frozen pineapple
• 1 banana (sliced and frozen, see notes)
• 3.5 ounces frozen acai purée (1 package, you can use 2 for even more acai flavor.)
• 1 cup fresh fruit of choice (berries, pineapple, kiwi, and mango are all yummy.)
• 1/2 cup yogurt (Greek yogurt or coconut yogurt are both great)
• 1/2 cup granola

Instructions

1. Place the acai smoothie base ingredients into a small food processor or large food processor fitted with the small bowl insert. You can also make this with a blender using a bit of milk or orange juice, plus the tamper to keep the mixture moving.
2. For the food processor process, scrape down the sides and break up chunks as necessary until smooth.
3. If you use a blender, add liquid as needed and blend at low speed until the mixture becomes smooth. Don’t increase the speed before it blends smoothly, so you don’t hurt the motor.
4. Portion the acai smoothie base into 2 bowls, and divide the toppings evenly. Serve immediately.
5. These smoothie bowls are infinitely customizable. Vary the toppings according to your preferences and what’s in season!

19. Sweet Potato Turkey Hash

Sweet Potato Turkey Hash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘5’]

This Sweet Potato Turkey Hash is a healthy breakfast recipe made with sausage or chorizo, kale, roasted sweet potatoes, and topped with eggs!

Ingredients

• 2 sweet potatoes (yields 5 cups diced)
• 3 Tbsp. olive oil (split)
• 1 lb. turkey sausage (Italian or chorizo is great)
• 1 bell pepper (any color)
• 2 packed cups kale (chopped)
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. smoked paprika
• 1/2 tsp. kosher salt (split)
• 1/2 tsp. pepper (split)
• 1 avocado (optional)
• 4 eggs
• 1-2 tsp. olive oil
• pinch kosher salt
• pinch pepper

Instructions For The Hash:

1. Heat oven to 400 degrees Fahrenheit.
2. Thoroughly wash, scrub, and dry 1 large or 2 medium sweet potatoes. Peel the sweet potatoes with a vegetable peeler (optional).
3. Dice the sweet potatoes into cubes. Try to make sure they are all relatively the same size to ensure that they cook evenly (yields 5 heaping cups). Place the diced sweet potatoes onto a large baking sheet.
4. Drizzle the sweet potatoes with 2 Tbsp. olive oil, 1 tsp. each of garlic powder, onion powder, and smoked paprika, along with ¼ tsp. each kosher salt and pepper. Toss until completely coated.
5. Place the baking sheet in the oven and roast for 10 minutes. Remove the pan and shake to prevent the sweet potatoes from sticking. Return the baking sheet to the oven and roast for another 20 minutes.After 20 minutes, remove the pan from the oven and set aside.
6. Dice 1 bell pepper (any color).
7. Roughly chop 2 heaping cups of kale, removing the tough membranes (can use spinach, Swiss chard, or any hearty greens of choice).
8. Heat a large cast iron skillet (or heavy-bottomed skillet) to medium high. Add 1 Tbsp. olive oil. Once the oil is heated, add the diced bell peppers and sauté for 5-6 minutes, stirring occasionally.
9. Add 1 lb. turkey sausage of choice, along with ¼ tsp. each kosher salt and pepper and cook for 10-12 minutes, stirring often to break the sausage apart into chunks as it cooks.Continue to sauté the sausage until it is no longer pink, or until it has reached a safe temperature of 165 degrees Fahrenheit (this can be tested using a food thermometer).Drain any excess fat (optional).
10. Add the 2 packed cups of chopped kale and continue to sauté for another 2 minutes, stirring until the kale has wilted slightly and incorporated into the hash.
11. Add the roasted sweet potatoes to the skillet and stir until completely combined.

For The Eggs:

1. Heat a nonstick or well seasoned cast iron skillet to medium and add 1-2 tsp. of olive oil.
2. Once the oil is heated, crack 2 eggs in the skillet and cook for 2 minutes, or just until the whites are almost set.
3. Use a flat, wide spatula to flip each of the eggs over carefully. Cook for an additional 30 seconds on the second side. Sprinkle the eggs with a small amount of kosher salt and pepper. Remove from the heat and set on a small plate.Repeat with the remainder of the eggs.
4. To Serve: Serve the sweet potato turkey hash in a bowl and top with over easy egg or egg prepared with method of choice (optional). Top with sliced avocadoes and pickled jalapenos (optional).

20. Salmon Omelette

Salmon Omelette is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘1’]

This salmon omelette is one of my favorite ways of using canned salmon. With its creamy-textured filling, a little kick from sriracha and the bright flavor from dill, this egg breakfast is a delightful way to start your day.

Ingredients

• 3 large eggs
• ⅛ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 teaspoons water
• 2 teaspoons butter ((Note A))
• 2 tablespoons cream cheese (cut into small pieces (Note B))
• ½ teaspoon sriracha
• 1 tablespoon green onion (thinly sliced, plus some extra for garnishing)
• 1 tablespoon fresh dill (minced, plus some extra for garnishing)
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• 1 teaspoon olive oil
• 2 tablespoons red bell pepper (finely chopped (Note C))
• ¼ cup canned salmon (boneless, skinless. Drained and flaked before measuring)

Instructions

1. Whisk together the eggs, salt, ground black pepper, water in a bowl. Set aside.
2. In another bowl, mix cream cheese, sriracha, green onion, dill, garlic powder, onion powder. Set this mixture aside too.
3. Heat the olive oil in a non-stick frying pan over medium heat. Briefly cook bell pepper in it until slightly softened. Then add the canned salmon, cook just long enough to warm it up.
4. Transfer this warm salmon and bell pepper into the bowl containing cream cheese mixture. Mix with spoon.
5. Wipe the pan clean with paper towel, melt butter in it over low heat. Once melted, quickly add whisked eggs (whisk again right before adding). Then gently swirl the pan around so they spread out evenly.
6. Cover the pan with a lid (see Note D). I prefer see-through lids so I can keep an eye. Oh and do not turn up the heat, keep it low. Cook undisturbed 4 to 6 minutes or until the edges look cooked but the top still appears wet (not runny).
7. Next put the salmon mixture on one half of this omelette. Gently fold the other half over the filling. Cover the pan again, let it cook 1 more minute.
8. Then carefully slide salmon omelette onto a plate, garnish with some sliced green onion, chopped dill and enjoy!

21. Sweet Potato Hash

Sweet Potato Hash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Yield: [‘4’]

Sweet potatoes are sautéed with onions, kale (or spinach), and sausage, then topped with eggs and baked to perfection.Â

Ingredients

• 1/2 medium onion
• 2 Tbs butter (avocado, olive oil, or ghee would also work (whole30 options))
• 3-4 medium sweet potatoes (diced)
• 1-2 cups kale (shredded – add more if you like greens)
• 4 large eggs
• 8-12 links sausage (or bacon. I like to precook my sausage to speed up the process.)
• Salt and pepper (to taste)

Instructions

1. Preheat oven to 400 degrees.
2. Dice onions and place in a skillet over medium heat, and sauté onions with oil, ghee, or butter. If you haven’t precooked sausage or bacon, add it to the skillet until the meat is cooked through.
3. Dice up sweet potatoes while the onions and sausage are cooking.
4. Take out sausages and/or bacon once they are cooked and set aside.
5. Add diced sweet potatoes to the skillet and cook, mixing every few minutes.Â
6. Chop up cooked sausage (or bacon) and kale.
7. When the sweet potatoes start to get soft, add in the cooked sausage and fresh kale (de-stemmed). Mix thoroughly.
8. Crack eggs over the top of the hash.
9. Sprinkle salt and pepper over the skillet and place in the hot oven for 10-15 minutes. The eggs will still look uncooked, even when they’re ready.
10. Take it out of the oven and allow to cool for 10 minutes before serving.

22. Southwest Frittata with Sweet Potatoes

Southwest Frittata with Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT50M · Total: PT60M · Yield: [‘8’]

This cast iron Southwest Frittata recipe is easy and flavorful! It’s made with roasted sweet potatoes, bell pepper, spinach, and cheese.

Ingredients

• 2 cloves garlic
• 1/2 onion (any color, may sub 2 shallots)
• 1 bell pepper (any color)
• 2 sweet potatoes (yields 3 cups diced)
• 3 Tbsp. olive oil (split)
• 2 tsp. cumin
• 2 tsp. chili powder
• 1 packed cup fresh spinach
• 10 eggs
• 1/3 cup heavy whipping cream
• 1 cup shredded Pepper Jack cheese (or cheese of choice)
• 1/2 tsp. kosher salt (split)
• 1/2 tsp. pepper (split)

Instructions

1. Heat oven to 400 degrees Fahrenheit.
2. Mince 2 cloves of garlic and 1/2 an onion (any color). You can also use 2 shallots in place of onion if you prefer.
3. Mince 1 bell pepper (any color).
4. Chop 1 packed cup of fresh spinach.
5. Shred 1 cup of Pepper Jack cheese (or cheese of choice).
6. Peel 2 sweet potatoes and cut them into chunks, making sure they are all relatively the same size to ensure even cooking.
7. Place the diced sweet potatoes onto a baking sheet. Drizzle them with 2 Tbsp. olive oil and sprinkle 2 tsp. each cumin and chili powder over the top, along with 1/4 tsp. each kosher salt and pepper. Toss the sweet potatoes until completely coated in the oil and spices.
8. Put the baking sheet in the oven and roast the sweet potatoes for 20 minutes. Once they are tender, but not mushy remove the baking sheet from the oven and set aside to cool.
9. Reduce the oven temperature to 375 degrees Fahrenheit.
10. Place a cast iron skillet on the stove top and heat to medium-high. Add 1 Tbsp. olive oil to the skillet.
11. Once heated, add the minced garlic, onions, and bell peppers. Saute for 5-6 minutes, stirring often. Remove the skillet from the heat and set aside to cool.
12. Add the roasted sweet potatoes to the cast iron skillet and stir them into the sauteed veggies.
13. Crack 10 eggs into a bowl and add 1/3 cup heavy whipping cream, along with 1/4 tsp. each kosher salt and pepper. Stir until completely combined.
14. Add the shredded cheese and chopped spinach to the egg mixture. Stir until combined. Pour the egg mixture over the top of the sweet potato vegetable mixture in the cast iron skillet. Shake the skillet until the eggs have settled into the pan evenly.
15. Pop the cast iron skillet into the oven and bake for 24-25 minutes, or until the edges of the frittata are slightly golden brown and the center is no longer jiggly. Remove from the oven and allow to cool 5 minutes before serving.
16. To Serve: Run a knife along the edges of the frittata and cut it into slices. Serve with fresh cilantro, avocado, and salsa or toppings of choice (optional).

23. Mango Spinach Smoothie

Mango Spinach Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’, ‘1 glass of smoothie’]

Dairy-free, gluten-free and vegan smoothie! This mango spinach smoothie is refreshing, easy to make, and tastes delicious.

Ingredients

• 1 cup baby spinach
• 1 cup mango chunks (frozen)
• 1 medium banana
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds

Instructions

1. Add all the ingredients to the blender.
2. Blend until smooth and serve in a glass.
3. Feel free to top up your smoothie with chia seeds or you can use another seed of your choice.

24. Kale Smoothie

Delicious Kale Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Cook: PT3M · Total: PT5M · Yield: [‘2’, ‘2 servings’]

The only kale smoothie recipe you’ll ever need: not only good for you, but also delicious! This detoxifying protein-packed green smoothie tastes amazingly refreshing and only takes 5 minutes to make!

Ingredients

• 1 cup or 70 grams kale
• 1 banana
• 1 tablespoon unsweetened peanut butter
• 1 tablespoon maple syrup (or any other sweetener of your choice)
• 1 tablespoon lemon juice
• 1 cup or 230 ml unsweetened almond milk (or any other nut milk)
• water or ice (optional)
• a pinch of sea salt

Instructions

1. Blend all the ingredients in a blender until smooth. Add a bit of ice or water to adjust the consistency and a pinch of salt to balance the taste. Enjoy!

25. Turmeric Smoothie

Turmeric Smoothie is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘1’]

“Enjoy a delicious, antioxidant-rich Turmeric Smoothie, perfect for breakfast or a post-workout snack. Ready in just 5 minutes!”

Ingredients

• 1 teaspoon turmeric
• 1 ripe banana
• ½ cup almond milk
• 1 tablespoon honey
• ½ teaspoon grated ginger

Instructions

1. Peel and slice the banana.
2. Combine all ingredients (turmeric, banana, almond milk, honey, and ginger) in a blender.
3. Blend until smooth.
4. Pour into a glass and enjoy immediately for maximum freshness.

26. Avocado Dreamsicle Oatmeal Smoothie

Avocado Dreamsicle Oatmeal Smoothie Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: 10

Avocado dreamsicle oatmeal smoothie is a sweet tasting copycat of the milkshake and popsicle classic. Give your body an energy boost from the nutritious oats, fresh orange and creamy avocado. There is a perfect balance between the creaminess from the almond milk and avocado that pairs well with the aromatic citrusy orange taste. Assemble this make ahead meal prep so that you never have to leave the house hungry.

Ingredients

• ⅓ cup rolled oats
• 1 unsweetened vanilla almond milk
• ½ avocado, 3-4 oz.
• 1 orange (or two clementines), peeled
• 1 cup baby spinach leaves
• 1 tablespoon maple syrup

Instructions

1. Place all of the ingredients in a blender and blend for 30-60 seconds until smooth.
2. Serve immediately, or store in an airtight jar inside the fridge for an easy meal on the run.

27. Breakfast Salad

Breakfast Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT30M · Yield: [‘2’, ‘2 salads’]

This Breakfast Salad is loaded with flavor and a savory everything bagel dressing. It’s the perfect healthy way to start your day loaded with protein and veggies.

Ingredients

• 2 tbsp white wine vinegar (or freshly squeezed lemon juice)
• 1 tsp Dijon mustard
• 1 tbsp everything bagel seasoning (see notes)
• 1/4 tsp sea salt (or to taste)
• 1/4 tsp black pepper
• 1 clove garlic (small clove, minced)
• 1/4 cup olive oil
• 4 cups mixed greens (arugula, or baby spinach, 3-4 ounces)
• 1/4 cup thinly sliced green onions
• 1/4 cup basil (chopped, optional)
• 1 cup cherry tomatoes (halved)
• 1/2 ripe avocado (thinly sliced, see notes)
• 6 small breakfast sausage links (cooked, see notes)
• 2 eggs (cooked over easy, add more if desired)
• Extra everything bagel seasoning to sprinkle over the top of each salad.

Instructions

1. In a small bowl, add all the ingredients for the everything bagel dressing except the oil. Whisk together to combine.
2. Next whisk in the oil in a thin steady stream until completely combined. Or shake the dressing together in a mason jar with a lid. The dressing may separate as it sits, simply whisk or shake it back together.
3. Next, prep the veggies and divide the greens, green onions, basil, and cherry tomatoes between 2 plates.
4. Cook the sausage of your choice as well as 1-2 over-easy eggs per person. When the sausage and eggs are done, place them on top of the salad.
5. Sprinkle with a little everything bagel seasoning, add the sliced avocado, and drizzle as much of the dressing as you’d like over each salad. Serve immediately.

28. Vegetable Frittata

Healthy Vegetable Frittata Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT16M · Total: PT40M · Yield: [‘6’, ‘6 servings’]

This Healthy Vegetable Frittata Recipe combines sautéed vegetables, eggs, and creamy Havarti cheese. A super quick meal that makes a delicious breakfast-for-dinner on busy nights that the whole family will love!

Ingredients

• 1-2 Tablespoons olive oil
• 1/2 medium onion (- diced)
• 8 oz. sliced mushrooms
• 1 cup cherry tomatoes (- sliced in half)
• 3 cloves garlic (- minced)
• 8 large eggs
• 1/4 cup half and half
• 6-8 oz. creamy Havarti
• 1/2 teaspoon onion powder
• kosher salt and freshly ground black pepper
• sliced avocado (- to serve)

Instructions

1. Preheat oven to 400 degrees.
2. Sauté veggies. Heat cast iron skillet over medium heat. Drizzle the olive oil and then add the onions and sliced mushrooms and cook until slightly softened, approximately 3-4 minutes. 1-2 Tablespoons olive oil, 1/2 medium onion, 8 oz. sliced mushrooms
3. Add the cherry tomatoes, garlic, and seasonings (onion powder, salt, and pepper) and stir for another minute or so. Remove the pan from the heat.1 cup cherry tomatoes, 3 cloves garlic, 1/2 teaspoon onion powder, kosher salt and freshly ground black pepper
4. Prep eggs and cheese. To a medium bowl, add the eggs and the half and half, and whisk until very well combined. Pour the egg mixture over the veggies and stir. Then add the havarti cheese to the top of the eggs.8 large eggs, 1/4 cup half and half, 6-8 oz. creamy Havarti
5. Bake. Bake frittata for approximately 15-18 minutes or until done in the center. Serve with sliced avocado.sliced avocado

29. Mediterranean Frittata

Low Sodium Frittata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘8’]

This low sodium frittata recipe is a great vegetarian breakfast made with onions, peppers, greens, and spices. A great satisfying brunch recipe that’s ready in just 30 minutes… great to make the night before, or freeze before baking. Low salt and low sodium too – for a heart-healthy option.

Ingredients

• 2 tablespoons olive oil
• 1 sweet onion (thinly sliced)
• 1 red bell pepper (diced)
• 1 teaspoon low sodium Worcestershire sauce
• 1/2 teaspoon oregano
• 1/2 teaspoon garlic powder
• 2 cups fresh spinach (or other chopped greens)
• 10 eggs
• 1/4 cup milk
• 1/2 teaspoon freshly ground Tellicherry Black Pepper
• 1/4 teaspoon smoked paprika
• Red Chili Pepper Flakes (optional)

Instructions

1. Preheat oven to 425 degrees Fahrenheit.
2. In a large 11-inch cast iron skillet, add the olive oil and onions. Sauté over low heat for about 8 minutes until they begin to brown. Add the diced red bell peppers and sauté for an additional 6 to 7 minutes until the begins to soften.
3. Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
4. Crack the eggs into a separate bowl, and add the milk, pepper, smoked paprika, and red chili flakes (optional). Whisk well until the eggs are well scrambled.
5. Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly to combine.
6. Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
7. Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
8. Remove from oven, allow to cool for 10 minutes, and slice to serve.

30. Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Total: PT75M · Yield: [‘4’, ‘4 bowls’]

This sweet, spiced, and yummy breakfast bowl is a perfect low-calorie meal when you have cravings but want to keep it healthy. They’re vegetarian and gluten-free.

Ingredients

• 2 large sweet potatoes
• 3 tbsp hemp seeds
• 1/2 cup almond milk
• 2 tbsp almond butter
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 cups blueberries
• 4 tbsp pumpkin seeds
• 4 tbsp plain Greek yogurt

Instructions

1. Preheat the oven to 400F. Wash, prick with a fork and place potatoes on a baking tray.
2. Bake the potatoes in the oven for 50-60 minutes until you can easily pierce the potatoes with a fork.
3. Once the potatoes cool down, remove the skin.
4. Add cooked sweet potatoes to a bowl. Add the rest of the ingredients except for the toppings.
5. Beat with an electric mixer. The texture should become fluffy. So just mix all the ingredients until the texture is fluffy.
6. Add the mashed potatoes into 4 bowls. Top each with blueberries, pumpkin seeds, and Greek yogurt.

31. Egg Muffin Cups

Egg Muffin Cups with Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘6’, ‘6 muffins’]

These savory egg muffin cups are flavorful, delicious, and nutritious. It’s a perfect quick breakfast that’s high in protein, low calorie, gluten-free and vegetarian!

Ingredients

• 1/2 tbsp olive oil
• 1 red bell pepper (chopped)
• 1 green bell pepper (chopped)
• 1 white onion (chopped)
• 1/2 cup baby spinach (chopped)
• 1/2 cup broccoli (chopped)
• 1 clove garlic (minced)
• salt and black pepper to taste
• 3 large eggs
• 3 egg whites

Instructions

1. Preheat the oven to 350F (180C). Grease the standard muffin pan with cooking spray.
2. Heat up a skillet and add olive oil. Now, add red bell pepper, green bell pepper, and white onion. Cook for 7 minutes until peppers are soft.
3. Add baby spinach, broccoli, and cook for another 2 minutes or so. Finally, add garlic and cook for another 30 seconds or so. Finally, season with salt and pepper.
4. Whisk the eggs and egg whites, and stir in the vegetables. Then pour it into a muffin pan.
5. Finally, bake for 15-20 minutes until muffins are firm to touch.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.