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The 12 best anti-inflammatory foods for breakfast to power your day

Written By Sarah Poirier

Starting your day with anti-inflammatory foods is a practical way to reduce aches, boost energy, and stay sharp for long shifts. Anti-inflammatory foods like blueberries and steel cut oats also come packed with vitamins and minerals to further support your body. Whether you’re lifting beams or reviewing project plans on a computer, these 15 best anti-inflammatory foods for breakfast can help you reduce the inflammation in your body and help you feel energized.

Top 12 anti-inflammatory foods to help you reduce inflammation

1. Steel-cut oats

What we loveThings to consider
– High in fiber to stabilize blood sugar
– Supports gut health
– Keeps you full until lunch
– Takes longer to cook than instant oats
– Not ideal for low-carb diets

Calories: 150 | Fat: 3g | Carbs: 27g | Protein: 5g | Sodium: 0mg

Steel-cut oats are a solid option for an anti-inflammatory breakfast food. They digest slowly and provide sustained energy, making them ideal for workers heading into physically demanding environments. Cook them in bulk with water or milk and store in containers for the week, or prep overnight oats with chia seeds and cinnamon. Add anti-inflammatory toppings like walnuts, blueberries, or flaxseeds for extra nutrients. 

2. Greek yogurt (unsweetened, full-fat)

greek yogurt in a jar
What we love Things to consider
– Packed with probiotics
– High in protein
– Supports gut and immune health
– Can be high in fat
– Some may find the plain taste too strong

Calories: 120 | Fat: 5g | Carbs: 4g | Protein: 15g | Sodium: 50mg

Greek yogurt provides protein and gut-friendly bacteria that help manage inflammation and improve digestion. It pairs well with fruit or flaxseeds for added fiber. Full-fat versions offer more omega-3s than low-fat ones, which is known to support joint health. It’s best to avoid flavored varieties that sneak in sugar. Instead, look to add some berries or use honey for natural sweetness.

3. Blueberries

blueberries in a cloth being held up.
What we loveThings to consider
– High in antioxidants
– Easy to pack and snack on
– Sweet without added sugar
– Not as budget-friendly when out of season
– Can go bad quickly

Calories: 85 | Fat: 0g | Carbs: 21g | Protein: 1g | Sodium: 0mg

Blueberries are antioxidant powerhouses known to reduce inflammation and support brain function. Mix them into oatmeal, Greek yogurt, or cottage cheese, or freeze them into ice cube trays with green tea for quick smoothie boosts. On hot jobsite mornings, frozen berries can double as a cool snack and hydration aid. They’re also great in overnight oats or blended into protein shakes. 

4. Eggs (pasture-raised)

eggs in a bowl on a table.
What we loveThings to consider
– Packed with protein and healthy fats
– Choline supports brain function
– Easy to prep in bulk
– Needs refrigeration on the job site

Calories: 150 | Fat: 3g | Carbs: 27g | Protein: 5g | Sodium: 0mg

Pasture-raised eggs are richer in nutrients like omega-3s and vitamin D, both linked to lower inflammation. Scramble them with spinach or bake them into egg muffins with turmeric for a portable, anti-inflammatory breakfast food option. Hard-boiled eggs are an easy meal-prep option and hold up well in cooler bags. You can even pair them with avocado for a breakfast you can eat with one hand before hitting the site. 

5. Chia seeds

chia seeds in a bowl
What we loveThings to consider
– Rich in omega-3s and fiber
– Helps with digestion
– Easy to mix into almost anything
– Needs to be soaked or added to wet foods
– Some dislike the texture

Calories: 130 | Fat: 9g | Carbs: 12g | Protein: 5g | Sodium: 0mg

Chia seeds are loaded with fiber and omega-3s, making them ideal for reducing joint pain and promoting gut health. Stir them into overnight oats, protein shakes, or mix with almond milk and fruit to make chia pudding. They expand when wet, creating a gel-like texture that keeps you full longer. If you’re in a rush, just toss a spoonful into a smoothie or yogurt. 

6. Walnuts

walnuts in a bowl.
What we loveThings to consider
– High in omega-3s
– Improves brain and heart function
– Satisfies hunger fast
– Calorie-dense
– Can be expensive in large amounts

Calories: 190 | Fat: 18g | Carbs: 4g | Protein: 4g | Sodium: 0mg

Walnuts are among the few nuts with high levels of ALA, a plant-based omega-3 that reduces inflammation and supports heart health. Add them to oatmeal, blend into smoothies, or pack a small bag with fruit or hard-boiled eggs. They’re especially useful for high-output mornings where sustained focus is needed. Keep servings to a small handful to avoid calorie creep. 

7. Spinach

Spinach bundle
What we loveThings to consider
– Loaded with antioxidants
– Cooks quickly
– Easy to add to eggs or smoothies
– Shrinks significantly when cooked

Calories: 23 | Fat: 0g | Carbs: 3g | Protein: 0g | Sodium: 0mg

Spinach is a lightweight nutrient bomb, especially rich in vitamin K and anti-inflammatory antioxidants. Throw a handful into your scrambled eggs, breakfast burrito, or morning smoothie. For a warm side dish, you can also sauté it with garlic and olive oil. It’s a great anti-inflammatory food option for breakfast when you want to sneak in greens without fuss. 

8. Avocado

What we loveThings to consider
– Rich in monounsaturated fats
– Great texture and flavor
– High in potassium and fiber
– Spoils fast
– High calorie for a small serving

Calories: 160 | Fat: 15g | Carbs: 9g | Protein: 2g | Sodium: 7mg

Avocados are loaded with heart-healthy monounsaturated fats and potassium, which help reduce inflammation and ease joint stiffness. They’re also high in fiber, which supports digestion and helps keep blood sugar steady. You can slice them over toast, mash them into a wrap with eggs, or blend them into a smoothie with spinach and banana. If you work long shifts, keep individual avocado packs in a cooler or lunchbox.

9. Almond butter

 Almond butter
What we loveThings to consider
– Full of healthy fats
– Easy to spread or stir into meals
– No sugar crash
– Check labels for added sugar or oils
– Some brands can be pricey

Calories: 190 | Fat: 16g | Carbs: 6g | Protein: 7g | Sodium: 0mg

Almond butter is packed with monounsaturated fats, vitamin E, and magnesium—all nutrients that help reduce inflammation and support heart health. Spread it on whole grain toast, stir it into steel-cut oats, or mix it into smoothies for a quick calorie boost. Some people also use it as a dip for apples or bananas on the job site. It doesn’t need refrigeration for a day and fits easily into a lunch bag. 

10. Strawberries

strawberries
What we loveThings to consider
– Rich in vitamin C
– Easy to prep ahead
– Sweet and refreshing
– Perishable
– Conventionally grown ones may have pesticide residue

Calories: 50 | Fat: 0g | Carbs: 12g | Protein: 1g | Sodium: 0mg

Strawberries are rich in antioxidants like ellagic acid and vitamin C, which help lower inflammation and oxidative stress. Toss them into Greek yogurt, blend into protein shakes, or slice over steel-cut oats. You can also freeze them for smoothies or prep overnight oats with chopped strawberries and almond milk. If you’re working early shifts, prep snack bags of sliced strawberries the night before for a grab-and-go option. 

11. Quinoa

What we loveThings to consider
– Gluten-free whole grain
– High in complete protein
– Great in breakfast bowls
– Requires rinsing before cooking

Calories: 222 | Fat: 3.6g | Carbs: 39g | Protein: 8g | Sodium: 13mg

Quinoa is a complete plant protein that contains all nine essential amino acids, plus it’s high in magnesium and flavonoids that fight inflammation. This makes it a perfect anti-inflammatory food for breakfast. Use it as a warm porridge base instead of oats, or serve cold with almond milk, fruit, and cinnamon. It’s great for batch prep and holds up well in the fridge for 4–5 days. Many pros in the trades use it to switch up their breakfast bowls without sacrificing protein or fiber. 

12. Cottage cheese (low-sodium)

What we loveThings to consider
– High in protein
– Pairs well with fruit or seeds
– Helps repair muscles
– Look for low-sodium versions
– Some dislike the texture

Calories: 90 | Fat: 2.5g | Carbs: 3g | Protein: 13g | Sodium: 270mg

Cottage cheese is a slow-digesting source of casein protein, which supports muscle repair after long physical days. It’s also rich in calcium and selenium, nutrients that lower inflammation and boost immune function. Mix it with blueberries or sliced strawberries for a sweet and filling breakfast, or add flaxseeds and cinnamon for extra fiber and anti-inflammatory benefits. It’s a favorite among supervisors who need a quick protein hit before early shifts. 

What to consider before buying anti-inflammatory foods

  • Added sugars: Even healthy-looking foods can sneak in sugar, which promotes inflammation.
  • Shelf life: Some anti-inflammatory foods, especially fresh berries and avocado, go bad quickly.
  • Prep time: Steel-cut oats and quinoa take longer to cook than packaged options.
  • Serving size: Nuts and seeds are healthy, but portion control matters to avoid excess calories.
  • Food allergies: Watch out for dairy, nuts, or gluten, depending on your sensitivities.
  • Cost: Organic or specialty versions can be pricey. Buy in bulk or frozen when possible.
  • Storage: Make sure your food can hold up on job sites without refrigeration.
  • Texture preferences: Some foods (chia seeds, cottage cheese) have textures that people either love or hate.

Want more solid breakfast ideas? You might like these other reads on easy breakfast meals, cold and flu-fighting foods, and fuel-packed breakfast sandwiches.

And don’t forget to subscribe to our free newsletter for more jobsite health tips and time-saving breakfast ideas: https://underthehardhat.org/join-us/.

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