My Go-To Anti-Inflammatory High-Protein Breakfast

As someone who doesn’t always have a big appetite in the morning, I find that a drinkable option is much easier to stomach. That’s why I love smoothies. They’re the perfect way for me to start my day with a well-rounded meal that doesn’t require chewing. Even in the dead of the Western New York winter, you can still find me sipping on a smoothie for breakfast. 

I know that lots of people who don’t have an a.m. appetite often end up skipping breakfast. But studies show that doesn’t bode well for long-term health. Skipping breakfast is linked with all kinds of health issues like diabetes, heart disease, weak bones, inflammation and poor gut health—things I’d like to avoid if I can. Inflammation also happens to be a trigger for many of these diseases, especially diabetes, cardiovascular disease and cancer. So, an anti-inflammatory breakfast may do double duty when it comes to staving off chronic disease.

Breakfast is also an opportunity to give my body energy to kick off my day. Even without much of an appetite, I find that when I don’t eat something in the morning, my mood and energy suffer. I always make sure that protein is part of my breakfast because without protein, I probably won’t be satisfied for very long. Plus, some studies suggest that a high-protein breakfast helps increase muscle mass—another reason to add it to my morning.

This Anti-Inflammatory Breakfast Smoothie is one of my favorite high-protein breakfasts for keeping inflammation at bay. As a registered dietitian, I’ve had clients do a happy dance when I recommend smoothies like this one. Who knows, maybe you’re doing one right now? Some people forget that smoothies can be a healthy breakfast option. But the truth is, they’re an easy vehicle for boosting your nutrient intake. 

So, if you’re out of breakfast ideas or you frequently rush out the door without a bite to eat, one of my first suggestions is a smoothie! This one takes just 5 minutes to whip up. Seriously, prepping a nutrient-dense meal doesn’t get much easier. All you have to do is blend kale, frozen mango and passion fruit, yogurt, water, dates and some cilantro (if you like it), and voila, you have a portable, protein-packed, anti-inflammatory breakfast.

Each serving boasts 17 grams of high-quality protein thanks to plain, unsweetened yogurt. That’s right—no protein powders necessary. I find that yogurt helps me achieve the creamy texture I love in a smoothie much more than protein powder does. Plus, people who eat yogurt tend to have lower levels of inflammatory markers. Researchers believe this is because of yogurt’s probiotics. These beneficial live bacteria do great things for the gut microbiome, which has a domino effect on other aspects of health, including reducing inflammation.

Other ingredients also get in on the anti-inflammatory action–like fruit, which is central to any anti-inflammatory eating plan. Mango and passion fruit add a tropical twist, while the natural sugars from dates provide just the right amount of sweetness. That tart, sweet, tropical combo makes my taste buds jump for joy. It takes me back to childhood trips to the Dominican Republic—my grandparents’ home country—where passion fruit and mango were breakfast staples. Although it’s hard to find fresh passion fruit where I live, I can sometimes find frozen slabs of passion fruit pulp in my local grocery store. I use it to make this smoothie since it’s harder for me to find frozen passion fruit cubes. I just double check to make sure it’s free of added sugars since the smoothie already has plenty of natural sugars from the other fruit, especially the dates. While this recipe calls for 3 dates to make 2 servings, I sometimes forgo the dates or use 1 or 2, instead of all 3, since I tend to love tart foods. 

Veggies are also key for reducing inflammation, especially antioxidant-heavy leafy greens. And if you don’t like greens, a smoothie is an ideal way to sneak them into your day. With all the flavorful fruits in this smoothie, I can’t even taste the greens. This recipe calls for kale, but I often use frozen spinach instead since it’s always in my freezer. Either way, I’m getting plenty of dark, leafy greens that are full of inflammation-taming antioxidants. I make sure to keep these ingredients in my freezer so I can whip up this smoothie whenever I want.

It’s wintertime as I write this. I’m looking outside at the snow-covered ground and gray skies while waxing poetic about a tropical smoothie. Some may say it’s not the season for this cold, refreshing beverage. But I say, what better way to channel warmer weather? Wrap yourself up under a warm blanket and join me, won’t you?