12 Turmeric-Infused Breakfast Recipes to Help Tame Inflammation | Livestrong.com (2024)

12 Turmeric-Infused Breakfast Recipes to Help Tame Inflammation | Livestrong.com (1)

Turmeric breakfast recipes are full of anti-inflammatory properties that will give you a nutritious start to your day.

Image Credit: Liudmyla Yaremenko/iStock/GettyImages

We know turmeric for its sunshine yellow coloring and its association with Indian and Spanish-inspired dishes, but it's also full of nutrition and health benefits, too.


"Turmeric's main active component is curcumin," Mia Syn, RD of Nutrition by Mia says. "Curcumin has anti-inflammatory properties, and it's been linked to helping exercise-induced inflammation and muscle soreness, arthritic pain and other inflammatory conditions." It's also what gives this spice that golden glow we all know and love.

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The anti-inflammatory properties of turmeric have been linked with a lower risk of conditions like heart disease, Alzheimer's and even cancer, according to an April 2020 review in Mini-Reviews in Medicinal Chemistry. Not to mention, it's been linked to improving dental health by reducing inflammation on the gums and teeth when used as an oral rinse, per January 2017 research in the ​International Journal of Oral Care & Research.


Ahead, we rounded up 12 tasty turmeric-infused breakfast recipes that are ideal if you're looking to control inflammation.

1. Cozy Turmeric Porridge

This turmeric breakfast recipe is both gluten-free and vegetarian-friendly.

"Steel-cut oats add a chewier texture and nuttier flavor to this porridge recipe than traditional rolled oats," Syn says. And they also offer more protein and fiber, too.


Get the Cozy Turmeric Porridge recipe and nutrition info from Minimalist Baker.

2. Turmeric Citrus Sunshine Smoothie

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Add a scoop of your favorite protein powder to add nutrients to this morning drink.

If you're not eating enough fruit in your diet, Syn says this recipe is a great option. "You can also add in a handful of mild-tasting veggies like cauliflower or spinach to sneak in a serving of vegetables without affecting the taste."



Get the Turmeric Citrus Sunshine Smoothie recipe and nutrition info here.

3. Mango Turmeric Chia Pudding

Chia seeds not only help create the perfect consistency for this pudding, but they're also full of nutrients like fiber and healthy fats, Syn says.


Get the Mango Turmeric Chia Pudding recipe and nutrition info from Lively Table.

4. Masala Omelet

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This spicy take on a classic omelet has 13 grams of protein per serving.

Eggs are a great way to start off your morning because they're loaded with protein. "To lower the total and saturated fat of this recipe without changing the protein significantly, replace half of the eggs with egg whites," Syn suggests.


Get the Masala Omelet recipe and nutrition info here.

5. Meatless Mexican-Inspired Breakfast Wrap

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This plant-based meal is sure to keep you full until lunchtime.

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Tofu is a great protein source for this dish because it takes on the flavor of turmeric very nicely. If you're looking to keep sodium low, opt for no-salt-added canned beans, Syn says.



Get the Meatless Mexican-Inspired Breakfast Wrap recipe and nutrition info here.

6. Savory Vegetable Muffins

Just one of these muffins has 5 grams of protein.

"Chickpea flour adds more plant protein and fiber to this recipe than traditional flour," Syn says. And the addition of nutritional yeast gives a cheesy flavor without adding dairy.


Get the Savory Vegetable Muffins recipe and nutrition info from Ela Vegan.

7. Southwest Tofu Scramble

Tofu is a great plant-based swap for eggs in this recipe.

To add even more nutritional value to this recipe, Syn recommends loading up on veggies. "This recipe can be customized with whatever vegetables you have on hand for a a protein and fiber-packed breakfast."

Get the Southwest Tofu Scramble recipe and nutrition info from Short Girl Tall Order.

8. Golden Glow Turmeric Flourless Muffins

Unsweetened applesauce is the key to a sweet and moist muffin without extra oil and sugar.

"If you want to make this recipe naturally gluten-free, opt for almond flour," Syn suggests. "Or for a lower-fat, high-fiber version, use oat flour."


Get the Golden Glow Turmeric Flourless Muffins recipe and nutrition info from Real Food-Whole Life.

9. Turmeric Oven-Scrambled Eggs

This easy breakfast meal is ready in just 20 minutes.

This recipe is great for breakfast meal-prep. To make it a well-balanced meal, consider adding a handful of spinach and serving with a side of fruit or a piece of whole-grain toast.

Get the Turmeric Oven-Scrambled Eggs recipe and nutrition info from Cotter Crunch.

10. Grapefruit, Ginger and Turmeric Smoothie

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Hemp hearts and almonds add plant protein to this smoothie.

"Because apples and grapefruit add natural sweetness, omitting ingredients like honey and vanilla Greek yogurt may not compromise the flavor, but can save you a significant amount of empty calories from added sugar," Syn warns.

Get the Grapefruit, Ginger and Turmeric Smoothie recipe and nutrition info here.

11. Golden Milk Chia Pudding

"This recipe calls for an 8:1 ratio of full-fat coconut milk to unsweetened dairy-free milk," Syn says. "While full-fat coconut milk creates a thick texture, using a higher ratio of unsweetened diary-free milk will significantly lower the total fat to make it a more heart-friendly recipe."


Get the Golden Milk Chia Pudding recipe and nutrition info from Wholesomelicious.

12. Turmeric Golden Milk Oatmeal

Add your favorite toppings to this oatmeal recipe like nuts, seeds and even additional spices.

If you're looking to add protein to this recipe, opt for low-fat dairy milk, Syn says. "It offers 8 grams of complete protein per cup plus 12 essential vitamins and minerals including calcium, vitamin D, riboflavin and potassium."

Get the Turmeric Golden Milk Oatmeal recipe and nutrition info from Lively Table.

12 Turmeric-Infused Breakfast Recipes to Help Tame Inflammation | Livestrong.com (14)

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12 Turmeric-Infused Breakfast Recipes to Help Tame Inflammation | Livestrong.com (2024)


How do you eat turmeric for breakfast? ›

“I often use it in scrambled eggs or to make paneer bhurji,” (scrambled paneer cheese). She recommends grating a thumb-sized piece of fresh turmeric into scrambled eggs or paneer, “then add cumin, some green chillis, fresh coriander – that's your breakfast ready for the weekend”.

What is an anti-inflammatory breakfast? ›

Starting your day with an anti-inflammatory breakfast can help to reduce inflammation and manage the symptoms of rheumatoid arthritis. By incorporating foods like chia seeds, avocados, sweet potatoes, Greek yogurt, and veggies into your diet, you can improve overall health and reduce inflammation.

How do you mix turmeric powder for inflammation? ›

Mix one part powdered turmeric to three parts raw honey. When you feel a cold coming on, eat a teaspoon of the mixture every two hours to boost immunity and lower inflammation.

How do you use turmeric root as an anti-inflammatory? ›

How Much Turmeric Per Day for Inflammation?
  1. For high cholesterol, 1.4 grams of turmeric extract in two divided doses daily for three months.
  2. For osteoarthritis, 500 milligrams two-four times daily for four to 12 weeks.
  3. For itching, 1500 milligrams of turmeric in three divided doses daily for 8 weeks.

Can I eat turmeric first thing in the morning? ›

Know These 9 Benefits Of Drinking Warm Water With Turmeric In The Morning
  1. Know These 9 Benefits Of Drinking Warm Water With Turmeric. ...
  2. Keeps Your Heart Healthy. ...
  3. Reduces The Risk Of Cancer. ...
  4. Turmeric Protects Brain Cells. ...
  5. Improves Skin Health and Complexion. ...
  6. Reduces Inflammation. ...
  7. Helps In Weight Loss.
Nov 17, 2023

What are the benefits of eating raw turmeric every morning? ›

In addition to these conditions, research studies have shown some possible benefits of turmeric for:
  • Inflammation.
  • Degenerative eye conditions.
  • Metabolic syndrome.
  • Arthritis.
  • Hyperlipidemia (cholesterol in the blood)
  • Anxiety.
  • Muscle soreness after exercise.
  • Kidney health.

What is the #1 best breakfast combination to lower inflammation? ›

The 6 Best Breakfasts for Fighting Inflammation
  • Smoothies.
  • Breakfast Salads.
  • Berries and Yogurt.
  • Avocado Toast.
  • Whole Grains and Nuts.
  • Eggs and Greens.
Aug 22, 2023

What is no 1 anti-inflammatory food? ›

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

What are 3 best foods to fight inflammation? ›

Anti-inflammatory foods

tomatoes. olive oil. green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts.

How long does it take turmeric to start reducing inflammation? ›

Unfortunately, turmeric doesn't offer a quick fix, so you'll need to take it daily to notice results. If you were wondering how long it takes turmeric to work, this can vary from person to person. However, you should usually expect to start noticing improvements in around 4-8 weeks when taken daily.

How many teaspoons of turmeric powder per day for inflammation? ›

“How much turmeric powder should I take per day, for it to have anti-inflammatory benefits?” If you are using the powdered spice rather than a turmeric extract, you will need to take quite a bit of it because it is not well absorbed, at least 1/2 teaspoon (3 g) per day.

How fast does turmeric start healing inflammation? ›

If you take a daily dose of turmeric that is rich in the extract curcumin consecutively, you'll notice a difference in a reduction of inflammation in 4-8 weeks.

What is the strongest natural anti-inflammatory? ›

  1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
  2. Curcumin. ...
  3. S-adenosylmethionine. ...
  4. Zinc. ...
  5. Green tea. ...
  6. Frankincense. ...
  7. Capsaicin. ...
  8. Cat's claw.

What drugs cannot be taken with turmeric? ›

Turmeric may interfere with the action of these drugs, increasing the production of stomach acid:
  • Cimetidine (Tagamet)
  • Famotidine (Pepcid)
  • Ranitidine (Zantac)
  • Esomeprazole (Nexium)
  • Omeprazole (Prilosec)
  • Lansoprazole (Prevacid)

How much turmeric should I take for severe inflammation? ›

Generally speaking, a dose of 500 mg to 2,000 mg of turmeric is usually recommended. This is based on the dosages used in studies. Look for products that list the actual amount of curcumin in the supplement for best results. Doses of over 8 grams of curcumin per day are not recommended due to the risk of side effects.

How much turmeric should I take in the morning? ›

Studies show that turmeric could be beneficial in doses ranging from 500–2,000 milligrams (mg) per day. However, the recommended dosage can vary depending on the specific condition you're trying to treat.

Should I drink warm water with turmeric in the morning? ›

Incorporating haldi water into your morning routine is a simple yet powerful way to reap its numerous health benefits. Just mix a teaspoon of turmeric powder into a glass of warm water, stir well, and enjoy this golden elixir to kickstart your day on a healthy note.

What foods taste best with turmeric? ›

7 Ways to Eat & Drink Turmeric
  • Add it to scrambles and frittatas. Use a pinch of turmeric in scrambled eggs, a frittata, or tofu scramble. ...
  • Toss it with roasted vegetables. ...
  • Add it to rice. ...
  • Try it with greens. ...
  • Use it in soups. ...
  • Blend it into a smoothie. ...
  • Make tea.

Can you sprinkle turmeric on eggs? ›

Turmeric is one of the best spices to add to eggs

Try sprinkling some turmeric on top of your fried eggs, boiled, or poached eggs too. Another easy way to enjoy this earthy spice is to sprinkle turmeric, smoked paprika, salt & pepper over root veggies like potato, carrot & pumpkin, and bake bake them.


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