Our Best Anti-Inflammatory Recipes to Help You Feel Incredible from the Inside Out
“Inflammation” is popping up in news headlines, on social media, and in ads as much as many top celebs these days. It’s clear there’s an appetite for more information on this health hot topic, so today, we’re here with our best anti-inflammatory recipes to help tame chronic inflammation. These breakfast, lunch, dinner, side dish, and dessert recipes (yes, really!) can be delicious additions to a meal plan that promotes long-term health by decreasing chronic inflammation, “which plays a role in developing diseases such as diabetes, cardiovascular disease, and cancer,” explains Lauren Harris-Pincus, RDN, a New Jersey-based registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.
Lauren Harris-Pincus, RDN, a New Jersey-based registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.
What Is an Anti-Inflammatory Diet, Anyway?
Before we dish up our best anti-inflammatory recipes to add to your menu, we wanted to share a quick refresher about chronic inflammation, the best anti-inflammatory foods, and what might qualify a dish as an “anti-inflammatory recipe.”
Acute inflammation is short-term, safe, and required (say, the bump that occurs along with a bruise that’s part of the healing process). Chronic inflammation, however, can build up over time when the body is exposed to toxins or stressors, which can range from air pollution to stress to certain foods and drinks. Beyond being linked to chronic diseases such as heart disease, Alzheimer’s, and type 2 diabetes, chronic inflammation also plays a major role in symptoms of several autoimmune diseases, arthritis, and inflammatory bowel disease, Harris-Pincus notes.
Added sugars, red and processed meats, fried foods, refined carbs, and alcohol can stoke the flames, while certain foods and drinks rich in antioxidants, fiber, and omega-3 fats have been shown to reduce chronic inflammation. Harris-Pincus and our pals at EatingWell agree that a diet rich in a colorful array of whole foods is best: “Fruits and vegetables that are rich in antioxidants and phytochemicals that help to reduce oxidative stress in the body. Each vibrant color contributes unique beneficial compounds that target inflammation through different pathways,” Harris-Pincus says.
Dark leafy greens, avocados, berries, beans and legumes, nuts and seeds, as well as fish and seafood are signatures in many of the best anti-inflammatory recipes. Let’s dive in.
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Anytime we’re teaming up with the Test Kitchen to develop recipes that align with certain nutrition goals, be it high-protein, low-sodium, anti-inflammatory, or otherwise, a dish needs to meet those parameters and check two other boxes. First, it must be delicious. And second, it must be easy to execute, because we’re busy homes just like you—and want this lifestyle to be something we can all stick with for the long haul! This simple sheet pan recipe delivers on all of those fronts. Garlic, lemon, and fresh herbs punch up the flavor of the heart-healthy salmon and veggies (which roast to perfection after very little effort). “I am not a good cook, but this recipe was easy to make and tasted great! It’s now a staple in my house,” one BHG fan raves.
An anti-inflammatory diet need not feel restrictive or center around “diet food.” In fact, the best anti-inflammatory recipes are vibrant, colorful, and nourishing. This Mediterranean chicken skillet is a delicious example. Buttery olives (which are packed with healthy fats) meet crisp-tender shaved Brussels sprouts, and juicy chicken in this easy one-pan meal—that just so happens to include the pasta side, too.
Brie Goldman
Red meat (so, burgers), refined carbs (a bun), and fried foods (French fries) tend to promote inflammation, so you might imagine that fast food might not fit an anti-inflammatory diet. But if you order wisely—or whip up copycat versions of your favorites at home—you can eat certain fast food menu items as often as you like. Case in point: This antioxidant-rich Chick-Fil-A-inspired salad starring olive oil-massaged kale, salty almonds, and a tangy maple vinaigrette.
Test Kitchen Tip: Enjoy this salad as a side dish or top a mountain of greens with seared salmon, tuna, cod, or sea bass.
Described as “very refreshing and filling” and “absolutely delicious” by home cooks who have this on regular rotation, this whole grain salad deserves its flowers as one of the best anti-inflammatory recipes for many reasons. Quinoa is joined by two types of fiber-rich beans, antioxidant-strong tomatoes, and heart-healthy avocados in this hearty side. That refreshing factor? It’s courtesy of fresh lime juice, green onions, and cilantro.
Cozy food can be good for you, too. In fact, one BHG reader wrote in to tell us, “my super-picky kids all ate this, which I felt was a huge success!” Inflammation-taming spices like ginger, cinnamon, and cayenne (just a tiny pinch) scent this tomato, chickpea, cauliflower, and chicken stew. Toss in some chopped green olives and serve over brown rice or quinoa for one of the best anti-inflammatory recipes when you’re craving comfort food.
On those days we’re scheduled for back-to-back meetings, or on nights when we’re not in the mood to turn on the oven, we turn to this no-cook creation. Canned tuna, drained and rinsed canned cannellini beans, and dark leafy greens are accented by a tangy red wine vinaigrette—all of which comes together in a mere 20 minutes. It’s “easy to prepare, healthy and quite tasty,” one home cook confirms. “The fresh parsley and lemon juice absolutely make this dish.”
BHG / Crystal Hughes
Sure, this might look like a standard side of steamed vegetables. But this is one veggie side dish that makes eating your five-a-day fun, thanks to a boost from zippy Dijon vinaigrette, savory chicken broth, and verdant fresh parsley. Ideal to pair with any vegetarian, fish, seafood, or chicken dinner as part of your anti-inflammatory menu, this primavera can be customized with whatever veggies you have on hand—or that are in season.
Test Kitchen Tip: Make a big batch of the mustard vinaigrette to toss with roasted vegetables or to drizzle over grain bowls or salads.
You’re just one pan and 30 minutes away from this, one of the most popular chicken breast recipes in our archives. We can imagine what you’re thinking: It’s just chicken and veggies, what’s so great? The sassy semi-homemade dressing (featuring Italian dressing, balsamic, honey, and crushed red pepper flakes), the tender sautéed chicken, and the enticing combination of colorful vegetables really help this supper shine. But don’t just take our word for it. One BHG fan describes this best anti-inflammatory recipe as “very good. I could eat this for breakfast, lunch, and dinner.”
Superfoods like kale, spinach, tomatoes, pine nuts, olive oil, and beans (in the hummus and falafel) make this one of the best anti-inflammatory recipes we’ve ever developed. But that’s just one of many of this salad’s admirable features. It’s also exploding with freshness from pickled onions, juicy tomatoes, and a handful of fresh parsley and oregano. Plus, it’s ideal for meal prep—along with the recipe instructions, we’ll walk you through exactly how to make sog-free salads that will stay fresh for days.
Give me five! Sure, we’ll take the kind kudos, but what we really mean is give us 5 ingredients and 10 minutes of prep time, and this easy one-pan chicken dinner is oven-ready. Every single one of those ingredients actually offers inflammation-reducing benefits, from the heart-healthy EVOO and olives to the capsaicin-strong paprika to the flavonoid-rich onions and lemons.
“Scrumptious and easy,” according to one home cook, this is another no-cook option that will satisfy for hours, due to the ample protein from the shrimp and the Greek yogurt that acts as the base of the dill dressing. Colorful, crisp cucumbers, radishes, and tomatoes accent the base of greens, while slices of buttery avocado finish things off.
It can be tempting to grab a granola bar or a donut and call it “breakfast.” But we feel so much better, and stay much more satisfied and energized, after starting our days strong with a day-brightening cottage cheese bowl. Protein-rich cottage cheese and vibrant pops of color and flavor from the fresh berries and kiwi join energy-boosting granola and dried apricots and crunchy, heart-smart chia seeds in this easy breakfast (or snack) that’s almost too pretty to eat. But not quite. The kicker? This can be ready to dive into in just 5 minutes.
No need to ditch dessert as part of an anti-inflammatory diet. Occasional treats—yes, with sugar and butter, are A-OK. Moderation in all things! You can actually savor a sweet treat any day of the week if you bake a batch of these sneakily-healthy brownies. Whole wheat flour, unsweetened cocoa powder and chocolate, applesauce, and drained and rinsed black beans (trust us) make this chocolaty dessert one of our best anti-inflammatory recipes.
Fruits of all kinds, especially berries, grapes, apples, and citrus, are celebrated by health experts for their anti-inflammatory properties. This rainbow-hued salad includes all of those, plus a just-sweet-enough dressing of orange juice and zest, honey, and fresh mint. Beyond the flavor and nutrition here, we’re wild about the fact that the make-ahead factor. To allow the dressing to infuse into the fruit and the flavors to meld, we suggest making this salad 2 to 24 hours ahead of when you plan to serve it. Then you, and the fruit, have time to chill out.
