Feeling sluggish, bloated, or just not your best? What you eat and drink can have a big impact on inflammation in your body. Protein shakes are such a convenient way to get in a ton of nutrition without having to chew or prepare it. Let’s take that a step further though. If we’re making sure our shakes are full of ingredients to reduce inflammation, we’re adding an additional layer of nutrition. Anti-inflammatory shakes are a simple, delicious way to support your immune system, improve digestion, and give your body the nutrients it needs to feel energized and vibrant. These five shakes are easy to make, packed with flavor, and perfect for any time of day.

What You Need To Know
Inflammation is your body’s natural response to stress, injury, or infection—but chronic inflammation can lead to fatigue, digestive issues, and other health concerns. Certain foods and beverages can help reduce inflammation. Look for ingredients like:

Fruits and vegetables rich in antioxidants (berries, pineapple, spinach, carrots, zucchini)
Healthy fats and seeds (chia, almond butter, tahini)
Anti-inflammatory spices (ginger, cinnamon, cardamom, cacao)
Plant-based milks and yogurts for a lighter, less inflammatory base

By blending these ingredients into shakes, you can easily get a concentrated dose of anti-inflammatory nutrients in one delicious drink.

If you want a done-for-you plan, we’ve also created an The Mediterranean Diet Refresh, but let’s dive into the free tips first. ↓

5 Anti-Inflammatory Shakes

Coconut Peach Blueberry Smoothie

1/2 cup oat milk

1/3 cup unsweetened coconut yogurt

1/2 cup frozen blueberries

1/2 cup frozen peaches

1 tbsp chia seeds

1/4 tsp cinnamon

Blend until smooth. Add more liquid for a thinner consistency if desired. Enjoy immediately!
Tip: Swap chia seeds with ground flax or pumpkin seeds for a different twist.

Tahini Date Smoothie

1 cup unsweetened almond milk

1 frozen banana

3 tbsps pitted dates

2 tbsps tahini

1/4 tsp vanilla extract

1/4 tsp cinnamon

1/8 tsp cardamom (optional)

Blend until smooth and enjoy. Keep refrigerated up to two days.
Tip: Add frozen cauliflower or collagen powder for extra protein and creaminess.

Pineapple Cucumber Smoothie

1 cup pineapple (fresh or frozen)

1 cup baby spinach (or kale)

1/2 cup water

1/4 cucumber

1 1/2 tsp lemon juice

1 1/2 tsp chia seeds (optional)

1 tsp fresh grated ginger (optional)

Blend until smooth. Sweeten with honey or dates if desired.
Tip: Add collagen or hemp seeds for more protein.

Mango Carrot Smoothie

1 cup frozen mango

1 medium carrot, chopped

1 1/4 cups unsweetened oat milk

1/4 cup vanilla protein powder

1/2 tsp ground ginger

Blend until smooth. Refrigerate leftovers for up to two days.
Tip: Swap oat milk for almond, pea, coconut, or dairy milk as preferred.

Chocolate Zucchini Bread Smoothie

1 cup unsweetened almond milk

1/2 frozen zucchini, chopped

1/4 cup chocolate protein powder

1/2 frozen banana

1 tbsp chia seeds

1 tbsp almond butter

1 tbsp cacao powder

1 tsp cacao nibs (optional)

Blend until smooth, top with cacao nibs if desired.
Tip: For a nut-free option, use sunflower seed butter and coconut or hemp milk.

Taking Action

Try incorporating one of these anti-inflammatory shakes into your morning or afternoon routine this week.
Incorporate your favorite protein powder. We love Thorne’s Whey Protein Isolate if you’re looking for a recommendation. 20-30g of protein per shake is a solid source of protein to keep you satisfied, energized and help manage hunger.
Experiment with swapping ingredients based on what’s in season or what you have on hand.
If you’re already regularly making shakes, try swapping out ingredients to include more anti-inflammatory foods.

READY FOR MORE?

Supporting your body with anti-inflammatory foods doesn’t have to be complicated. These five shakes are a quick, nutrient-rich way to help reduce inflammation and boost your energy. Plus, they’re easy to make and take on the go. No fuss and minimal clean up.

Start small, pick a favorite shake, and notice how your body responds. - Margot

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