Fight Inflammation With These 20 Anti-Inflammatory Dinner Ideas (2024)

Quinoa with Chickpeas and Tomatoes

This grain-based salad is a perfect side dish or light, plant-based meal. Both quinoa and chickpeas are a source of zinc, an essential mineral that is important for immune health and reducing inflammation. Studies show that zinc deficiency plays a role in inflammation since it elevates inflammatory responses and damages tissue, so it's vital to get enough. This recipe can help, and you'll enjoy every bite thanks to the flavorful blend of cumin, parsley and lime juice.

Tuna Steaks with Melon Salsa

Seared tuna is a delicacy with health benefits! Tuna is an oily fish that provides a healthy amount of omega-3 fats, which help fight inflammation. Specifically, EPA and DHA omega-3 fats in fish may help reduce known risk factors for heart disease, including high cholesterol, high blood pressure, and inflammation. The cantaloupe adds vitamin A to ensure sufficient intake, since vitamin A deficiency may contribute to harmful inflammation.

Strawberry Tomato Caprese Salad

Check out any list of "the best foods to fight inflammation," and you will always find berries and tomatoes, since both are filled with potent antioxidants that combat disease and ward off inflammation. This salad boasts a perfect combination of tomatoes and strawberries, and the drizzle of olive oil helps ensure the antioxidants (such as vitamin A) are absorbed by the body. Culinary bonus: balsamic vinegar and black pepper are known to bring out the flavor of strawberries. It's a perfect pairing!

Spicy Chicken and Sweet Potato Stew

This hardy stew brings together sweet potato, kidney beans, onion, garlic, sweet peppers, and even cocoa powder, which are all packed with antioxidants and anti-inflammatory properties. The sweet potato is a source of beta carotene, a form of vitamin A that has anti-inflammatory effects. And kidney beans -- especially red ones -- are filled with polyphenols that act as antioxidants, and help reduce the effects of oxidative stress-induced diseases.

Fast Salmon with Ginger Glaze

Spice up weeknight salmon with a sauce that highlights ginger and chili paste. Salmon is an oily fish that's high in omega-3 fats, which are known for their potent anti-inflammatory power. Omega-3 fats help inhibit many aspects of inflammation, and give rise to inflammation resolving mediators called 'resolvins.' Plus, studies show that ginger contains gingerol, a potent phytochemical that possesses antioxidant, antimicrobial, and anti-inflammatory effects.

Kale, Quinoa and Avocado Salad with Lemon Dijon Vinaigrette

Kale is a leafy-green superstar that's filled with inflammation-quelling vitamins and antioxidants. But this recipe really shines the spotlight on avocado, which is deserving of praise. High in fiber, monounsaturated fats and potassium, avocado has been studied for it's beneficial effects on heart health. Plus, one study even showed that adding avocado to meals helps reduce inflammatory response that comes after eating certain foods, including red meat.

Salmon Quinoa Bowl

Superfoods for supper? This meal is full of them! This mouth-watering dinner bowl features fiber-rich quinoa and chickpeas, vitamin-loaded vegetables, and a lovely salmon fillet that's brimming with omega-3 fats. All of these ingredients are known for their anti-inflammatory benefits and ability to help reduce the risk of chronic diseases, including heart disease, dementia and some cancers.

Tofu Salad

New to tofu? Try this no-fail recipe that's colorful, delicious and nutritious! The crunchy vegetables are the perfect partner for the soft tofu. Studies show that eating soy-based foods such as tofu has beneficial health effects, including reduced risk of inflammation-related diseases, such as cardiovascular disease, type 2 diabetes, and certain cancers. And the rainbow of vegetables are brimming with fiber, vitamins, and antioxidants, too.

Mediterranean Lentil Salad

The famed Mediterranean diet is known for its role in reducing heart disease and cancer risk. This salad borrows ingredients from the Mediterranean region, including lentils, onion, garlic, lemon, olive oil and handfuls of fresh herbs. Together, they provide antioxidants that work to combat free radicals, which are compounds in the body that contribute to inflammation.

• Related: Mediterranean Diet Recipes

Turmeric Pepper Shrimp Spinach Salad

This salad has a winning combination of anti-inflammatory nutrients, from the vitamin A in the spinach, to the zinc in the shrimp, to the fiber in the avocado. Plus, it's spiced with turmeric, a powerful antioxidant and anti-inflammatory that's linked to reducing the risk of certain cancers. And the black pepper is a plus: it boosts the absorption of turmeric by almost 2000 percent, so don't skip it!

Eggplant and Tomato Caponata

You may have read that certain nightshade vegetables -- including eggplant and tomato -- can trigger inflammation, but there is no strong science to back this up. In fact, nightshade vegetables often have strong anti-inflammatory effects because of their antioxidant content, including anthocyanins in eggplants and lycopene in tomatoes. This mixture can be served on toasted whole grain baguette, or atop brown rice or pasta.

Almond-Crusted Salmon and Salad

How can you elevate salmon to make it even more nutritious? Coat it in almonds! This powerful nut boasts more vitamin E than any other nut, and that's why it's so prized. Vitamin E can help prevent heart disease and cognitive decline because it functions as an antioxidant and plays a role in the anti-inflammatory process. The side salad rounds out the meal with crisp greens and sweet cherry tomatoes.

Marinated Tomatoes and Mushrooms

Mushrooms are well-known for their therapeutic properties and anti-inflammatory effects. Interestingly, studies show that cooking mushrooms may reduce their anti-inflammatory potential, so it's better to eat them raw or only slightly cooked. The fresh basil in this salad boosts antioxidant content, too.

Indian Kale with Chickpeas

What happens when you mix chickpeas, kale, turmeric, cumin and onion? You create this aromatic, well-spiced supper recipe that's brimming with healthy, disease-fighting ingredients. Kale is a cruciferous vegetable that's filled with fiber and antioxidants, which may help repair cellular damage caused by inflammation. Bonus: this recipe is perfect to serve as leftovers for tomorrow's lunch.

Roasted Veggie Buddha Bowl

Roasting brings out the sweetness of an array of anti-inflammatory vegetables -- in this case, it's fennel, red onion, and bell peppers. The vegetables are served atop bulgur, a whole grain that's rich in fiber and magnesium. Compared to refined grains, whole grains such as bulgur are associated with a reduced blood sugar response and lower insulin levels. New to tempeh? It's a fermented soy-based protein, with a tangy and earthy flavor, which marries perfectly with the curry and orange dressing.

Summer Berry Salad with Salmon

Want to pack a one-two punch of inflammatory ingredients in a single meal? Pair salmon with berries! The salmon is brimming with omega-3 fats, which are known to reduce the production of some harmful substances that are released during your body's inflammatory response. And berries contain polyphenols that may have anti-inflammatory activity. Choose red, blue or purple-colored berries -- they contain anthocyanins, the chief polyphenol that's tied to reducing inflammation.

Vegan Black Bean and Sweet Potato Salad

Something magical happens when you cook black beans with sweet potatoes, cumin, and lime, and tie it all together with fresh cilantro. It's a flavor explosion that's as a healthy as it is delicious. Sweet potatoes are brimming with beta carotene, a form of vitamin A that is known for its anti-inflammatory effects, as well as its benefits for eyesight and immune health. And black beans provide polyphenols that are known as antioxidants, anti-inflammatory, and anti-carcinogenic agents.

Grilled Cauliflower Steaks

This delicious side dish is the perfect way to bump up the vegetable portion of your plate. Cauliflower is high in a type of antioxidant called glucosinolates, which may help protect against breast and prostate cancer. Using olive oil as the source of fat enhances the health benefits of this dish. Studies show that the monounsaturated fats in olive oil help protect against heart disease by reducing the action of inflammatory markers.

Edamame Fresca

If you're looking for a delicious plant-based meal, turn to this protein-packed dish, which features edamame, chickpeas, and black beans. All of these beans contain fiber and antioxidants, which lower inflammation. The sweet-spiciness in this mix comes from freshly chopped ginger, a spice that's known for its anti-inflammatory properties. In fact, ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer.

Sweet and Spicy Stir-Fry with Chicken and Broccoli

Garlic, ginger and hoisin sauce add flavor to this aromatic stir-fry that's chock-full of protein-rich chicken. But it's the broccoli that adds the nutritional power to this tasty meal. Broccoli is full of sulforaphane, which is both an antioxidant and anti-inflammatory agent. Studies show that eating foods that are high in sulforaphane may protect brain health and cognition.

More Inspiration

Our related recipes and collections have so much more to inspire you when it comes to an anti-inflammatory diet:

• Best and Worst Oils for an Anti-Inflammatory Diet
• Anti-Inflammatory Soup Recipes
• Pictured: Anti-Inflammatory Hot Turmeric Milk