19 Cheap Anti-Inflammatory Dinner Ideas

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Ending your day with a nourishing, anti-inflammatory dinner can have a significant impact on your overall health and well-being. A diet rich in anti-inflammatory foods can help reduce the risk of chronic diseases, improve energy levels, and promote better sleep. This article offers 19 delicious, budget-friendly, and easy-to-prepare dinner recipes that are packed with anti-inflammatory ingredients to help you feel your best.

1. Sheet Pan Lemon Herb Chicken with Sweet Potatoes and Broccoli

This one-pan meal is not only easy to make but also packed with anti-inflammatory goodness. Sweet potatoes are rich in antioxidants, while broccoli is a cruciferous vegetable known for its health benefits.

Ingredients:

2 boneless, skinless chicken breasts
1 large sweet potato, cubed
1 head of broccoli, cut into florets
2 tablespoons olive oil
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and pepper to taste
1 lemon, sliced

Instructions:

Preheat oven to 400°F (200°C).
On a large baking sheet, toss the sweet potato and broccoli with olive oil, oregano, thyme, salt, and pepper.
Place the chicken breasts on the baking sheet and season with salt and pepper. Top with lemon slices.
Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. One-Pan Salmon with Asparagus and Cherry Tomatoes

Salmon is an excellent source of anti-inflammatory omega-3 fatty acids. This simple one-pan meal is perfect for a quick and healthy weeknight dinner.

Ingredients:

2 salmon fillets
1 bunch of asparagus, trimmed
1 pint of cherry tomatoes
2 tablespoons olive oil
1 clove garlic, minced
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
On a baking sheet, toss the asparagus and cherry tomatoes with olive oil, garlic, salt, and pepper.
Place the salmon fillets on the baking sheet and season with salt and pepper.
Bake for 12-15 minutes, or until the salmon is cooked through.

3. Lentil and Vegetable Stew

Lentils are a budget-friendly source of plant-based protein and fiber. This hearty stew is packed with vegetables and anti-inflammatory spices.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 teaspoon turmeric
1/2 teaspoon cumin
1 cup brown or green lentils, rinsed
4 cups vegetable broth
1 can (14.5 ounces) diced tomatoes
2 cups chopped spinach
Salt and pepper to taste

Instructions:

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
Add the garlic, turmeric, and cumin and cook for 1 minute more.
Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
Stir in the spinach until wilted. Season with salt and pepper to taste.

4. Chickpea and Spinach Curry

This flavorful and fragrant curry is a quick and easy vegetarian dinner option. Chickpeas are a great source of plant-based protein and fiber.

Ingredients:

1 tablespoon coconut oil
1 onion, chopped
2 cloves garlic, minced
1 tablespoon grated ginger
1 tablespoon curry powder
1 can (15 ounces) chickpeas, rinsed and drained
1 can (13.5 ounces) coconut milk
4 cups fresh spinach
Cooked brown rice for serving

Instructions:

In a large skillet, heat the coconut oil over medium heat. Add the onion and cook until softened.
Add the garlic and ginger and cook for 1 minute more.
Stir in the curry powder, chickpeas, and coconut milk. Bring to a simmer and cook for 10 minutes.
Stir in the spinach until wilted.
Serve over brown rice.

5. Black Bean and Quinoa Stuffed Bell Peppers

These colorful stuffed peppers are a complete and satisfying meal. Quinoa is a complete protein, and black beans are a great source of fiber.

Ingredients:

4 bell peppers, any color, halved and seeded
1 cup cooked quinoa
1 can (15 ounces) black beans, rinsed and drained
1 cup corn (frozen or canned)
1/2 cup salsa
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 cup shredded cheddar or Monterey Jack cheese (optional)

Instructions:

Preheat oven to 375°F (190°C).
In a bowl, combine the quinoa, black beans, corn, salsa, chili powder, and cumin.
Spoon the mixture into the bell pepper halves.
Top with cheese, if using.
Bake for 20-25 minutes, or until the peppers are tender.

6. Turkey and Veggie Meatballs with Zucchini Noodles

This low-carb and paleo-friendly meal is a healthy and delicious alternative to traditional spaghetti and meatballs.

Ingredients:

1 pound ground turkey
1/2 cup grated zucchini
1/4 cup chopped onion
1 egg
1 teaspoon dried oregano
Salt and pepper to taste
2 large zucchini, spiralized
1 cup marinara sauce

Instructions:

In a bowl, combine the ground turkey, grated zucchini, onion, egg, oregano, salt, and pepper.
Form the mixture into meatballs.
In a large skillet, brown the meatballs on all sides.
Add the marinara sauce and simmer for 10-15 minutes, or until the meatballs are cooked through.
Serve over zucchini noodles.

7. Shrimp and Broccoli Stir-fry

This quick and easy stir-fry is perfect for a busy weeknight. Shrimp is a good source of lean protein, and broccoli is packed with nutrients.

Ingredients:

1 pound shrimp, peeled and deveined
1 head of broccoli, cut into florets
1 tablespoon soy sauce or tamari
1 tablespoon honey or maple syrup
1 tablespoon rice vinegar
1 teaspoon sesame oil
2 cloves garlic, minced
1 tablespoon grated ginger
Cooked brown rice or quinoa for serving

Instructions:

In a small bowl, whisk together the soy sauce, honey, rice vinegar, and sesame oil.
In a large skillet or wok, heat a little oil over medium-high heat. Add the broccoli and stir-fry for 3-4 minutes.
Add the shrimp, garlic, and ginger and stir-fry for 2-3 minutes, or until the shrimp is pink and cooked through.
Pour the sauce over the stir-fry and toss to combine.
Serve over brown rice or quinoa.

8. Roasted Root Vegetable Medley

This simple and rustic dish is a great way to enjoy the natural sweetness of root vegetables. Roasting brings out their flavor and makes them tender and delicious.

Ingredients:

1 sweet potato, cubed
2 carrots, chopped
1 parsnip, chopped
1 red onion, cut into wedges
2 tablespoons olive oil
1 teaspoon dried rosemary
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
On a large baking sheet, toss the vegetables with olive oil, rosemary, salt, and pepper.
Roast for 25-30 minutes, or until the vegetables are tender and lightly browned.

9. Creamy Tomato and Spinach Pasta

This creamy and comforting pasta dish is made with a simple tomato and spinach sauce. It’s a great way to get your daily dose of vegetables.

Ingredients:

8 ounces whole-wheat pasta
1 tablespoon olive oil
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes
2 cups fresh spinach
1/4 cup plain Greek yogurt or coconut cream
Salt and pepper to taste

Instructions:

Cook the pasta according to package directions.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute.
Add the diced tomatoes and simmer for 5 minutes.
Stir in the spinach until wilted.
Stir in the Greek yogurt or coconut cream and season with salt and pepper.
Add the cooked pasta to the skillet and toss to combine.

10. Chicken and Vegetable Skewers

These colorful and flavorful skewers are perfect for grilling or baking. They are a fun and easy way to get your protein and vegetables.

Ingredients:

1 pound chicken breast, cut into 1-inch cubes
1 bell pepper, cut into 1-inch pieces
1 red onion, cut into 1-inch pieces
1 zucchini, cut into 1-inch pieces
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

Preheat your grill or oven to 400°F (200°C).
Thread the chicken and vegetables onto skewers.
In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
Brush the skewers with the olive oil mixture.
Grill or bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

11. Blackened Tilapia with a Side of Greens

This spicy and flavorful fish is a quick and easy dinner option. Tilapia is a mild and affordable fish that pairs well with bold spices.

Ingredients:

2 tilapia fillets
1 tablespoon blackening seasoning
1 tablespoon olive oil
4 cups mixed greens
1/2 cup cherry tomatoes, halved
1/4 cup sliced cucumber
2 tablespoons balsamic vinaigrette

Instructions:

Rub the tilapia fillets with the blackening seasoning.
In a large skillet, heat the olive oil over medium-high heat. Add the tilapia and cook for 3-4 minutes per side, or until cooked through.
In a bowl, toss the mixed greens, cherry tomatoes, and cucumber with the balsamic vinaigrette.
Serve the blackened tilapia with the side salad.

12. Shepherd’s Pie with Sweet Potato Topping

This comforting and hearty shepherd’s pie is made with a flavorful lentil and vegetable filling and a creamy sweet potato topping.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
1 cup brown or green lentils, rinsed
2 cups vegetable broth
1 can (14.5 ounces) diced tomatoes
1 teaspoon dried thyme
2 large sweet potatoes, peeled and cubed
1/4 cup unsweetened almond milk
Salt and pepper to taste

Instructions:

Preheat oven to 375°F (190°C).
In a large pot, boil the sweet potatoes until tender. Drain and mash with the almond milk, salt, and pepper.
While the sweet potatoes are cooking, heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook until softened.
Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
Spoon the lentil mixture into a baking dish and top with the mashed sweet potatoes.
Bake for 15-20 minutes, or until heated through.

13. Tofu and Vegetable Stir-fry

This quick and easy stir-fry is a great way to use up leftover vegetables. Tofu is a good source of plant-based protein.

Ingredients:

1 block (14 ounces) firm or extra-firm tofu, pressed and cubed
1 tablespoon soy sauce or tamari
1 tablespoon cornstarch
1 tablespoon olive oil
1 head of broccoli, cut into florets
1 bell pepper, sliced
1 carrot, julienned
2 cloves garlic, minced
1 tablespoon grated ginger
2 tablespoons soy sauce or tamari
1 tablespoon honey or maple syrup
1 tablespoon rice vinegar
Cooked brown rice or quinoa for serving

Instructions:

In a bowl, toss the tofu with 1 tablespoon of soy sauce and the cornstarch.
In a large skillet or wok, heat the olive oil over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
Add the broccoli, bell pepper, and carrot to the skillet and stir-fry for 3-4 minutes.
Add the garlic and ginger and stir-fry for 1 minute more.
In a small bowl, whisk together 2 tablespoons of soy sauce, the honey, and rice vinegar. Pour the sauce over the vegetables and toss to combine.
Add the tofu back to the skillet and toss to combine.
Serve over brown rice or quinoa.

14. Chicken and White Bean Chili

This hearty and flavorful chili is a great way to warm up on a cold day. It’s packed with protein and fiber.

Ingredients:

1 tablespoon olive oil
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1 onion, chopped
2 cloves garlic, minced
1 can (15 ounces) cannellini beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes
1 can (4 ounces) chopped green chiles
1 teaspoon cumin
1/2 teaspoon chili powder
4 cups chicken broth
Toppings: avocado, cilantro, Greek yogurt

Instructions:

In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
Add the onion and garlic and cook until softened.
Stir in the cannellini beans, diced tomatoes, green chiles, cumin, and chili powder.
Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 20-25 minutes.
Serve with your favorite toppings.

15. Mushroom and Spinach Risotto

This creamy and comforting risotto is made with Arborio rice, mushrooms, and spinach. It’s a great vegetarian dinner option.

Ingredients:

1 tablespoon olive oil
1 onion, chopped
8 ounces mushrooms, sliced
1 1/2 cups Arborio rice
1/2 cup dry white wine (optional)
4 cups vegetable broth, warmed
2 cups fresh spinach
1/4 cup grated Parmesan cheese (optional)
Salt and pepper to taste

Instructions:

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until softened.
Add the mushrooms and cook until browned.
Stir in the Arborio rice and cook for 1 minute, stirring constantly.
Pour in the white wine, if using, and cook until it is absorbed.
Add the vegetable broth, one ladleful at a time, stirring constantly until each ladleful is absorbed before adding the next.
Continue adding broth and stirring until the rice is creamy and cooked through, about 20-25 minutes.
Stir in the spinach and Parmesan cheese, if using. Season with salt and pepper to taste.

16. Roasted Chicken with Herbs

A simple roasted chicken is a classic and comforting dinner. This recipe uses a variety of herbs to create a flavorful and aromatic dish.

Ingredients:

1 whole chicken (3-4 pounds)
2 tablespoons olive oil
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
1 lemon, halved
4 cloves garlic, smashed

Instructions:

Preheat oven to 400°F (200°C).
Pat the chicken dry with paper towels. Rub the chicken with olive oil and season with rosemary, thyme, oregano, salt, and pepper.
Place the lemon halves and garlic cloves inside the chicken cavity.
Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.

17. Eggplant and Lentil Moussaka

This vegetarian version of the classic Greek dish is made with layers of eggplant, a savory lentil filling, and a creamy white sauce.

Ingredients:

2 large eggplants, sliced into 1/2-inch thick rounds
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 cup brown or green lentils, rinsed
1 can (14.5 ounces) diced tomatoes
1 teaspoon dried oregano
For the white sauce:
2 tablespoons butter or olive oil
2 tablespoons all-purpose flour or a gluten-free alternative
2 cups unsweetened almond milk
A pinch of nutmeg
Salt and pepper to taste

Instructions:

Preheat oven to 375°F (190°C).
Brush the eggplant slices with olive oil and bake for 15-20 minutes, or until tender.
While the eggplant is baking, make the lentil filling. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onion and cook until softened. Add the garlic and cook for 1 minute more. Stir in the lentils, diced tomatoes, and oregano. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
To make the white sauce, melt the butter in a saucepan over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the almond milk until smooth. Bring to a simmer and cook until thickened. Season with nutmeg, salt, and pepper.
In a baking dish, layer the eggplant slices and lentil filling. Top with the white sauce.
Bake for 20-25 minutes, or until bubbly and golden brown.

18. Veggie Burgers on Whole-Wheat Buns

These homemade veggie burgers are a healthy and delicious alternative to store-bought burgers. They are packed with vegetables and whole grains.

Ingredients:

1 can (15 ounces) black beans, rinsed and drained
1 cup cooked brown rice
1/2 cup grated carrots
1/4 cup chopped onion
1 egg
1 teaspoon cumin
1/2 teaspoon chili powder
Salt and pepper to taste
4 whole-wheat buns
Toppings: lettuce, tomato, onion, avocado

Instructions:

In a medium bowl, mash the black beans with a fork.
Stir in the brown rice, carrots, onion, egg, cumin, and chili powder.
Season with salt and pepper and mix until well combined.
Form the mixture into 4 patties.
Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
Serve on whole-wheat buns with your favorite toppings.