Anti-Inflammatory Meals Worth Making on Repeat
These satisfying recipes can help you feel your best, too.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
It feels like inflammation is everywhere in the wellness conversation right now—and for good reason. In the short term, inflammation is part of the body’s natural defense system, helping you recover from illness or injury. But when inflammation lingers over time, it can start to work against you. Known as chronic inflammation, it’s been linked to a range of health concerns, including type 2 diabetes, heart disease and rheumatoid arthritis.
The good news? Small everyday habits can naturally reduce inflammation and help support a healthier inflammatory response. Along with prioritizing movement, quality sleep and stress management, what you eat plays a major role. That means leaning into anti-inflammatory meals built around whole, minimally processed foods and cutting back on inflammatory foods that are heavily fried, ultra-processed or loaded with added sugar.
These recipes make that approach easy—and genuinely delicious. Each one highlights nutrient-dense ingredients rich in antioxidants, vitamins and minerals, from colorful produce and whole grains to healthy fats and lean proteins. If you’re looking for flavorful meals that support your overall health, this list is packed with inspiration.
Seared Salmon with Charred Green Beans
Adding more omega-3 fatty acids to your diet is a smart move for overall health. Found in fatty fish like salmon, as well as in flaxseeds and walnuts, this type of unsaturated fat has a brain-protecting anti-inflammatory effect.
Make-Ahead Berry, Chia and Mint Smoothie
Strawberries are loaded with vitamin C and antioxidant compounds that may help support a healthy inflammatory response. Blend them into your next smoothie with raspberries, beets, fresh mint and chia seeds for an extra nutrient-packed boost.
Get the Make-Ahead Berry, Chia and Mint Smoothie recipe.
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Herby Lentil and Burrata Salad
This marinated lentil dish packs in a whole lot of anti-inflammatory ingredients — from omega-3 packed walnuts to fresh thyme, basil leaves, and baby arugula, plus French green lentils. What's not to love?! (P.S. You can also skip the burrata and it's still delicious.)
Roasted Chickpea, Tomato and Chicken Bowls
Fiber-rich ingredients like chickpeas, lentils and other beans can help support steadier blood sugar levels, which may play a role in reducing inflammation in the body.
Crispy Striped Bass with Citrus Soba
A bright, ginger-orange vinaigrette takes earthy soba, tender-crisp snap peas and flaky fish to a whole new (delicious) place. Plus, it introduces a few extra nutrients to your dinner equation as well, including the antioxidant-like compounds called phytonutrients that are found in ginger root.
Gingery Chicken and Spinach Stir-Fry
Punch up chicken with flavor boosters that just happen to tout anti-inflammatory properties, too — including ginger and garlic. Many studies have demonstrated the anti-inflammatory and anti-microbial benefits of garlic and the allium may help improve gut health.
Sheet Pan Asparagus Frittata
Eggs make a protein-rich, vegetarian-friendly base for all those fresh vegetables — especially in this hearty, sliceable format that’s ideal for meal prep and grab-and-go meals.
Get the Sheet Pan Asparagus Frittata recipe.
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Sheet Pan Chicken with Apples and Delicata Squash
Cook up a complete (hands-off!) feast with just two sheet pans and a handful of ingredients — including apples, which have anti-inflammatory effects according to numerous clinical trial studies.
Get the Sheet Pan Chicken with Apples and Delicata Squash recipe.
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Salmon Salad Tartines
Want an easy way to eat more omega-3-rich salmon? Keep canned salmon in your pantry. It’s a convenient, protein-packed staple that comes together fast when you need a quick meal and don’t feel like cooking.
Get the Salmon Salad Tartines recipe.
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Gingery Spring Soup
Cozy up with a comforting bowl packed with nutrient-rich vegetables, fragrant aromatics and plenty of feel-good flavor.
Get the Gingery Spring Soup recipe.
Salmon with Grapefruit and Lentil Salad
Need dinner in a hurry? This hearty, protein-packed meal comes together in just 15 minutes, pairing lentils, heart-healthy salmon and bright grapefruit for a fresh boost of vitamin C.
Ultimate Green Juice
Here's an excuse to pull out your juicer and hydrate in style. This refreshing juice is chock-full of green goodies like kale, celery, mint and apples.
Get the Ultimate Green Juice recipe.
Tomato-Poached Cod with Olives and Capers
Cooking fish doesn’t have to feel intimidating. This foolproof technique helps keep cod tender and flaky by gently simmering the fillets in a flavorful liquid instead of exposing them to high heat.
Paprika Chicken with Crispy Chickpeas and Tomatoes
Juicy tomatoes (and a ton of garlic!) create a built-in sauce for chicken as everything roasts together on a single sheet pan. Plus, cooking tomatoes actually makes its nutrients like lycopene, a natural antioxidant, more bioavailable.
Get the Paprika Chicken with Crispy Chickpeas and Tomatoes recipe.
Kohlrabi and Apple Salad
Sad side salad? No way! This fresh, raw salad is full of crunchy cruciferous vegetables and tart apples, plus heaps of mint and chopped pistachios.
Get the Kohlrabi and Apple Salad recipe.
Seared Salmon with Spiced Sweet Potatoes
This feel-good, flavor-packed dinner pairs roasted sweet potatoes with crushed coriander and sliced chile for the perfect balance of warmth and spice. Sweet potatoes are rich in beta-carotene, an antioxidant the body converts into vitamin A to help support healthy cells and overall wellness.
Oatmeal with Greens, Tomato and Egg
Consider a bowl of oatmeal the fiber-rich blank canvas for all sorts of healthful toppings — ranging from berries and chopped apples to savory additions like tomatoes, spinach and eggs.
Get the Oatmeal with Greens, Tomato and Egg recipe.
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Tomato-Roasted Cod with Spiced Almonds
Nuts provide a source of healthy fats, which can help your body fight chronic inflammation. While you can snack on some by the handful, it's a bit more fun to get creative and use them as a crunchy topping for fish.
Roasted Beet and Orange Salad
Bookmark this side dish that is brimming with good-for-you ingredients and pairs well with so many different mains, including chicken breast, pork tenderloin and mild white fish. Beets contain betanin, a natural plant pigment that's rich in antioxidants and combats inflammation.
Get the Roasted Beet and Orange Salad recipe.
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Wild-Salmon Cakes with Quinoa Salad
Switch things up from the usual salmon fillet with these flavor-packed patties instead. Serve them over greens and quinoa, then finish everything with a bright basil-orange vinaigrette for a fresh, satisfying meal.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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