Reviewed by Dietitian Jessica Ball, M.S., RD
Chronic inflammation can lead to a slew of unpleasant symptoms, ranging from arthritis to difficulty sleeping and low energy levels. Luckily, you can take steps to help reduce inflammation in the body, and adjusting your eating pattern is a great place to start. An anti-inflammatory diet focuses on foods like fruits and veggies, legumes, leafy greens and foods rich in omega-3s to help fight inflammation—and these recipes are packed with several servings of them. From breakfast to dinner, you’ll want to make these inflammation-fighting recipes, like Strawberry Chia Pudding and Sweet Potato-Black Bean Stuffed Peppers, to help you feel your best.
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The #1 Anti-Inflammatory Salad You Should Be Making
This easy salad draws flavor inspiration from the classic Italian pasta dish cacio e pepe, which translates to “cheese and pepper.” The signature flavors of sharp Pecorino Romano cheese and freshly ground black pepper transform kale into a delicious, anti-inflammatory side.
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Strawberry Chia Pudding
This chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This dish is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.
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Sweet Potato-Black Bean Stuffed Peppers
These delicious sweet potato–stuffed peppers are an easy anti-inflammatory meal, thanks to the combination of sweet potatoes, black beans and bell peppers, which are all packed with fiber and antioxidants.
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Anti-Inflammatory Farro & White Bean Salad
This colorful salad layers together farro, bell pepper, beets and arugula, all of which offer fiber and antioxidants that can help lower inflammation in your body. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.
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Salmon Salad with Crispy White Beans
This salad is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.
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Broccoli Piccata
Broccoli is the star ingredient in this flavorful twist on the classic Italian dish, traditionally made with chicken. Not only is it delicious, but it also offers some fiber and anti-inflammatory benefits, too. It’s the perfect side dish to accompany anything from roast chicken to fish.
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Berry-Green Tea Smoothie
This vibrant smoothie is a refreshing, nutrient-packed beverage with plenty of anti-inflammatory benefits. It combines antioxidant-rich berries, green tea and omega-3-rich chia seeds with the natural sweetness of dates, blending into a delicious, healthy drink. It’s perfect for starting your day or as a post-workout recovery drink.
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The #1 Anti-Inflammatory Snack You Should Be Making
These spiced walnuts are rich in omega-3 fatty acids, while cinnamon and ginger can further support the anti-inflammatory benefits. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads. They’re easy to prepare in batches and store, making them a convenient, healthy addition to any meal.
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Orange-Carrot Turmeric Ginger Shots
This colorful ginger-turmeric shot is a healthy beverage that may help reduce inflammation. Carrots and orange juice add an earthiness along with vitamins and beta carotene, while ginger and turmeric provide a nice warming spice. Whether enjoyed in the morning or midday, it’s a vibrant and nourishing addition to your routine.
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Turmeric Chicken & Avocado Wraps
Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein to these chicken salad wraps. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
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Balsamic Roasted Red Cabbage
This roasted red cabbage with balsamic vinegar is a delicious side dish packed with antioxidants to help reduce inflammation. Cabbage wedges sweeten as they roast, which balances nicely with tangy balsamic vinegar and creamy goat cheese.
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Roasted Squash Hummus Bowls
This roasted squash hummus bowl offers the perfect balance of earthy, nutty and vibrant flavors while delivering plenty of anti-inflammatory benefits. You’ll fill up with a healthy dose of legumes, dark leafy greens and roasted vegetables. Use classic hummus or experiment with different flavored varieties as the base for this delicious dish.
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Anti-Inflammatory Sheet-Pan Roasted Veggies
This medley of roasted vegetables is a colorful side packed with anti-inflammatory ingredients like carrots, butternut squash and Brussels sprouts. Purple sweet potatoes offer all the perks of regular sweet potatoes with an extra dose of anthocyanins, the pigments that deliver their deep color. If you can’t find purple sweet potatoes, regular sweet potatoes work just as well.
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No-Added Sugar Sangria Mocktail
This sangria mocktail is a refreshing drink that highlights the fruity flavors of traditional sangria without added sugars or alcohol. Fruit adds plenty of natural sweetness that’s bolstered by a combination of pomegranate and orange juice. Berry-flavored seltzer adds to the fruity taste, but plain seltzer will work well too.
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Bibimbap-Inspired Veggie Bowls
From dark green spinach to shredded red cabbage, these plant-based bibimbap bowls offer plenty of powerful anti-inflammatory benefits. This delicious combo delivers plenty of vegetables and a wonderful balance of textures and flavors. They’re topped with a perfectly cooked fried egg and a tangy mayonnaise-based drizzle that adds richness and a satisfying creamy element to the dish.
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Thai Red Curry with Cod & Sweet Potatoes
This Thai red curry dish is a vibrant, aromatic meal. The combination of tender sweet potatoes, peas and omega-3-rich cod makes this dish a powerhouse for reducing inflammation. Black cod’s rich, buttery texture makes it a standout choice for this dish, offering a luxurious mouthfeel that pairs perfectly with the curry.
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No-Added-Sugar Cherry Crumble
This no-sugar-added crumble baked in ramekins is a great way to highlight the flavor of cherries in this naturally sweet snack. The crumble topping, made from oats and slivered almonds, offers a satisfying crunch. Adding a few tart cherries brings a touch of tang for a less-sweet flavor profile, if you prefer.
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High-Protein Anti-Inflammatory Veggie Soup
This high-protein, anti-inflammatory soup is a hearty dish designed to nourish you and help fight inflammation in your body. This plant-based soup features lentils, which offer plenty of protein and fiber to make this soup satisfying. Together, with anti-inflammatory ingredients like turmeric and sweet potato, you’ll get a balanced soup that’s warming and comforting, all in one delicious bowl.
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Tuna Salad Lettuce Wraps
Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing helps amp up the protein in these tasty lettuce wraps. They are also packed with chopped apple, onion and celery to provide a welcome crunch.
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Roasted Sweet Potatoes with Citrus-Maple Glaze
These roasted sweet potatoes with citrus-maple glaze are a vibrant and flavorful addition to any meal. The natural sweetness of roasted potatoes is complemented by a tangy citrus-maple glaze, creating the ideal balance of flavors. Whether served alongside a holiday feast or part of a casual weeknight meal, this dish is versatile enough to fit in perfectly.
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Golden-Milk Shake
This golden-milk shake is a creamy, vibrant beverage that combines the traditional spices of golden milk with the natural sweetness of banana. At the heart of this nourishing milkshake is turmeric, known for its anti-inflammatory and antioxidant properties. Enjoy this milkshake as a post-dinner dessert.
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Crispy Garlic-Parmesan Smashed Brussels Sprouts
These crispy garlic-Parmesan smashed Brussels sprouts balance tender, sweet Brussels sprouts with a crispy Parmesan crust reminiscent of frico (the lacy, crisp cheese snack).
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Anti-Inflammatory Breakfast Bowl
This colorful, satisfying grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. If you want the yolk fully cooked, cook it an extra two minutes. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won’t be able to stop making it.
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