The Best High-Protein Breakfast to Reduce Inflammation

A nourishing breakfast is a great way to set the tone for your day. And one of our faves is this five-star High-Protein Anti-Inflammatory Breakfast Bowl. In addition to packing 21 grams of protein for energy and satiety, this colorful recipe is loaded with anti-inflammatory nutrients. 

Why does inflammation matter? In the short term, inflammation is a normal response to harmful things like infections or injuries, as it’s your body’s natural way of healing itself. However, chronic, long-term inflammation can cause harm over time, potentially leading to cardiovascular disease, certain cancers, joint issues and more. 

This bowl is packed with a winning combo of protein plus inflammation-fighting nutrients to keep you strong, healthy and energized for the short and long term.  So, whip one up and get ready to seize the day!

Why We Love This Anti-Inflammatory Breakfast Bowl

This plant-forward breakfast bowl features a blend of roasted acorn squash and broccoli, black beans, beets, fluffy quinoa and a perfectly cooked egg. To round things all out, it’s drizzled with a creamy tahini sauce. Here are a few more reasons we’re such big fans.

It’s High in Protein

Getting enough protein helps stabilize your blood sugar and keeps mid-morning hunger at bay. Each serving of this recipe provides 21 grams of protein, thanks to the egg, black beans and quinoa. Both the eggs and quinoa offer complete protein, meaning they contain all nine essential amino acids your body needs.  “High quality sources of protein provide essential amino acids, like leucine, isoleucine and valine, needed to build and repair tissues, regulate immune responses and produce anti-inflammatory compounds in the body,” says Kirbie Daily, M.S., RD. 

While the protein in black beans is incomplete, don’t underestimate them. These healthy legumes provide plant protein, shown to provide a long list of health benefits. 

It’s Rich in Fiber

Research shows fiber plays a key role in reducing inflammation. It also keeps you full and satisfied and can help kick-start your digestive system to get things going in the morning. Yet, few of us get the recommended 25 to 38 grams we need per day. And talk about a recipe that’s jam-packed with it! Each of these breakfast bowls touts an impressive 16 grams worth. Ingredients like acorn squash, broccoli, beans and quinoa contribute a mix of both soluble and insoluble fiber for multiple health benefits.

It’s Packed with Anti-Inflammatory Veggies

This recipe delivers a hefty dose of colorful vegetables that are rich in inflammation-fighting nutrients and plant compounds. Let’s start with acorn squash. It’s filled with vitamin A and vitamin C, two antioxidants that help combat oxidative stress and support the immune system. 

Then there are beets. Their vibrant, dark hue comes from plant pigments called betalains that act as antioxidants to protect cells from damage. “Not only are beets a fantastic source of antioxidants like vitamins C and A, but they are also rich in dietary nitrates,” says Daily. “Our body naturally converts dietary nitrates to nitric oxide, a molecule that improves blood flow and helps lower inflammation.” And let’s not forget broccoli. This anti-inflammatory powerhouse is rich in sulforaphane, a plant chemical that may tame inflammation by encouraging the growth of good gut bacteria.

It’s Make-Ahead Friendly

This breakfast bowl is super meal-prep friendly. You can roast the vegetables and cook the quinoa in advance, then quickly reheat and top with a freshly fried or poached egg in the morning. To save even more time, you can also batch-cook the eggs and tahini up to two days in advance. 

Feel free to switch things up, too! You can swap the quinoa for farro or brown rice, add avocado for even more healthy fats, or top it with a dollop of plain Greek yogurt instead of the tahini sauce for extra protein. If you prefer a vegan version, simply replace the egg with a tofu scramble.

Other High-Protein Breakfast Ideas

If you’re looking to add a few more high-protein breakfasts to your week, these morning meals deliver 15 grams of protein (or more) per serving.

• Savory Oatmeal with Cheddar, Collards & Eggs – This savory spin on oatmeal is loaded with 21 grams of protein and 8 grams of fiber, thanks to creamy cheddar, hearty collard greens and a soft-boiled egg on top.
• Smoked Salmon & Cream Cheese Omelet – A flavorful twist on a brunch classic, this omelet delivers 17 grams of protein plus heart-healthy omega-3s from salmon.
• Oatmeal-Almond Protein Pancakes – These hearty pancakes are made with protein powder, almond meal and oat flour, offering a balance of complex carbs plus 20 grams of protein to keep you full for hours.
• Strawberry & Yogurt Parfait – Layered with plain Greek yogurt, fresh strawberries, and crunchy granola, this parfait is the perfect mix of protein (17 grams!), probiotics and antioxidants.
• Tofu Scramble – This hearty, plant-based dish swaps in crumbled tofu for eggs to give you 28 grams of protein. It’s also loaded with sautéed spinach for anti-inflammatory benefits.

The Bottom Line

Starting your day with a high-protein, anti-inflammatory breakfast is a great way to fuel your body with the nutrients it needs to stay strong, healthy and energized. Our High-Protein Anti-Inflammatory Breakfast Bowl is a winning choice. It’s packed with 21 grams of protein and is full of fiber and anti-inflammatory vegetables. Plus, it’s easy to prepare in advance for a nutritious breakfast that will be ready and waiting for you on busy mornings. 

If you could use a few more anti-inflammatory breakfast ideas, check out these easy 22 Anti-Inflammatory Breakfasts with 5 Ingredients or Less.