20+ Anti-Inflammation Chicken Recipes

This document provides the complete ingredients and step-by-step instructions for 21 anti-inflammatory chicken recipes. These meals are designed to be nutrient-dense, flavorful, and supportive of systemic health by utilizing potent anti-inflammatory spices, healthy fats, and fresh produce.

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I. Turmeric & Ginger Focused (The “Golden” Recipes)

1. Anti-Inflammatory Turmeric Chicken Stew

• Ingredients: 1 lb chicken breast (cubed), 2 medium sweet potatoes (cubed), 1 onion (diced), 3 cloves garlic (minced), 1 tbsp fresh ginger (grated), 1.5 tsp ground turmeric, 1 tsp ground cumin, 4 cups chicken bone broth, 1 cup coconut milk, 2 cups kale (chopped), 1 tbsp olive oil, salt, and black pepper.
• Instructions:
  1. Heat olive oil in a large pot over medium heat. Sauté onion until translucent.
  2. Add garlic, ginger, turmeric, and cumin. Cook for 1 minute until fragrant.
  3. Add chicken and brown slightly.
  4. Pour in broth and add sweet potatoes. Bring to a boil, then simmer for 20 minutes.
  5. Stir in coconut milk and kale. Cook for 5 more minutes until kale is wilted. Season with salt and pepper.

2. Ginger-Turmeric Stir-Fry

• Ingredients: 1 lb chicken strips, 2 cups broccoli florets, 1 red bell pepper (sliced), 2 tbsp fresh ginger (minced), 1 tsp turmeric, 2 tbsp coconut aminos, 1 tbsp sesame oil, 1/4 tsp black pepper.
• Instructions:
  1. Whisk ginger, turmeric, coconut aminos, and black pepper in a small bowl.
  2. Heat sesame oil in a wok or large skillet over high heat.
  3. Add chicken and stir-fry until nearly cooked through.
  4. Add broccoli and bell pepper. Stir-fry for 3-4 minutes.
  5. Pour the sauce over the mixture and toss for 1-2 minutes until thickened and chicken is fully cooked.

3. Maple Turmeric Glazed Chicken

• Ingredients: 4 chicken thighs (bone-in, skin-on), 2 tbsp maple syrup, 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp lemon juice, 2 cloves garlic (minced), 1/2 tsp black pepper.
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Whisk maple syrup, turmeric, olive oil, lemon juice, garlic, and pepper.
  3. Place chicken in a baking dish and brush thoroughly with the glaze.
  4. Bake for 25-30 minutes, basting halfway through, until the internal temperature reaches 165°F.

4. Golden Chicken Soup

• Ingredients: 1 lb shredded cooked chicken, 2 carrots (sliced), 2 celery stalks (sliced), 1 onion (diced), 1 tbsp fresh turmeric (grated), 1 tbsp fresh ginger (grated), 6 cups chicken bone broth, 1 tbsp olive oil, salt, and pepper.
• Instructions:
  1. Sauté onion, carrots, and celery in olive oil until softened.
  2. Add turmeric and ginger; cook for 1 minute.
  3. Pour in broth and bring to a simmer.
  4. Add shredded chicken and simmer for 15 minutes. Season to taste.

5. Turmeric Ginger Rice Skillet

• Ingredients: 1 lb chicken breast (cubed), 1 cup brown rice (rinsed), 2 cups chicken broth, 1 tsp turmeric, 1 tbsp fresh ginger (minced), 1 cup peas, 1 tbsp olive oil.
• Instructions:
  1. Brown chicken in olive oil in a large skillet.
  2. Stir in rice, turmeric, and ginger.
  3. Add broth and bring to a boil. Cover and reduce heat to low.
  4. Simmer for 35-40 minutes until rice is tender. Stir in peas during the last 5 minutes.

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II. Mediterranean & Herb-Infused

6. Lemon Herb Roasted Chicken with Root Vegetables

• Ingredients: 1 lb chicken breasts, 2 parsnips (sliced), 2 carrots (sliced), 1 lemon (sliced), 2 tbsp fresh rosemary/thyme, 2 tbsp olive oil, salt, pepper.
• Instructions:
  1. Preheat oven to 400°F.
  2. Toss vegetables and chicken with olive oil, herbs, salt, and pepper on a sheet pan.
  3. Top chicken with lemon slices.
  4. Roast for 25-30 minutes until chicken is cooked and vegetables are tender.

7. Mediterranean Chicken & Veggie Bowl

• Ingredients: 1 lb grilled chicken (sliced), 2 cups mixed greens, 1 cup cherry tomatoes, 1 cucumber (diced), 1/4 cup kalamata olives, 2 tbsp tahini, 1 tbsp lemon juice.
• Instructions:
  1. Whisk tahini and lemon juice with a splash of water for the dressing.
  2. Divide greens, tomatoes, cucumber, and olives into bowls.
  3. Top with grilled chicken and drizzle with tahini dressing.

8. Balsamic Chicken with Asparagus

• Ingredients: 1 lb chicken cutlets, 1 bunch asparagus (trimmed), 3 tbsp balsamic vinegar, 1 tbsp honey, 1 tbsp olive oil, 2 cloves garlic (minced).
• Instructions:
  1. Whisk balsamic, honey, oil, and garlic.
  2. Place chicken and asparagus on a sheet pan.
  3. Drizzle with the balsamic mixture.
  4. Bake at 400°F for 15-20 minutes.

9. Greek Chicken Air-Fryer Bowl

• Ingredients: 1 lb chicken (cubed), 1 zucchini (sliced), 1 cup canned chickpeas (rinsed), 1 tbsp dried oregano, 1 tbsp olive oil, 1/4 cup feta cheese.
• Instructions:
  1. Toss chicken, zucchini, and chickpeas with olive oil and oregano.
  2. Air fry at 375°F for 12-15 minutes, shaking halfway.
  3. Serve in a bowl topped with feta.

10. Chicken Pesto Meatballs

• Ingredients: 1 lb ground chicken, 1/4 cup basil pesto (olive oil based), 1/4 cup almond flour, 1 egg, salt, pepper.
• Instructions:
  1. Mix all ingredients in a bowl.
  2. Form into 1-inch balls.
  3. Bake at 400°F for 15-18 minutes until browned and cooked through.

11. Roasted Chicken Provencal

• Ingredients: 4 chicken thighs, 1 cup cherry tomatoes, 1/2 cup green olives, 2 cloves garlic (smashed), 1 tbsp Herbes de Provence, 2 tbsp olive oil.
• Instructions:
  1. Brown chicken thighs in a skillet with olive oil.
  2. Add tomatoes, olives, garlic, and herbs around the chicken.
  3. Transfer skillet to a 400°F oven and bake for 20 minutes.

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III. Asian-Inspired & Spicy

12. Thai Ginger Kale Chicken Soup

• Ingredients: 1 lb chicken (shredded), 1 can coconut milk, 4 cups broth, 2 tbsp red curry paste, 1 tbsp fresh ginger (grated), 2 cups kale, 1 tbsp lime juice.
• Instructions:
  1. Sauté curry paste and ginger in a pot.
  2. Add broth and coconut milk; bring to a simmer.
  3. Add chicken and kale; cook for 5 minutes until kale wilts.
  4. Stir in lime juice before serving.

13. Sesame Ginger Chicken Salad

• Ingredients: 2 cups shredded chicken, 2 cups shredded cabbage, 1 carrot (julienned), 2 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp fresh ginger (minced).
• Instructions:
  1. Whisk sesame oil, vinegar, and ginger.
  2. Toss chicken, cabbage, and carrots with the dressing.
  3. Garnish with sesame seeds.

14. Coconut Lime Chicken Curry

• Ingredients: 1 lb chicken (cubed), 1 can coconut milk, 1 tbsp yellow curry powder, 1 cup green beans, 1 lime (juiced), 1 tbsp coconut oil.
• Instructions:
  1. Sauté chicken in coconut oil.
  2. Add curry powder and green beans; cook for 2 minutes.
  3. Pour in coconut milk and simmer for 10 minutes.
  4. Stir in lime juice.

15. Miso-Glazed Chicken

• Ingredients: 1 lb chicken breasts, 2 tbsp miso paste, 1 tbsp honey, 1 tbsp rice vinegar, 1 tsp grated ginger.
• Instructions:
  1. Whisk miso, honey, vinegar, and ginger.
  2. Coat chicken in the glaze and marinate for 30 minutes.
  3. Bake at 400°F for 20 minutes.

16. Spicy Garlic Chicken with Bok Choy

• Ingredients: 1 lb chicken strips, 3 heads baby bok choy (quartered), 4 cloves garlic (minced), 1/2 tsp red pepper flakes, 1 tbsp avocado oil.
• Instructions:
  1. Heat oil in a skillet. Sauté garlic and pepper flakes for 30 seconds.
  2. Add chicken and cook until browned.
  3. Add bok choy and a splash of water; cover and steam for 3 minutes.

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IV. Fresh & Nutrient-Dense Salads/Bowls

17. Avocado Chicken Salad Lettuce Wraps

• Ingredients: 2 cups cooked chicken (diced), 1 ripe avocado (mashed), 1 tbsp lime juice, 1/4 cup red onion (diced), large butter lettuce leaves.
• Instructions:
  1. Mix chicken, avocado, lime juice, and onion.
  2. Scoop into lettuce leaves and serve.

18. Berry & Walnut Chicken Salad

• Ingredients: 1 lb grilled chicken, 4 cups baby spinach, 1/2 cup blueberries, 1/4 cup walnuts, 2 tbsp olive oil, 1 tbsp balsamic vinegar.
• Instructions:
  1. Toss spinach, berries, and walnuts.
  2. Top with sliced chicken.
  3. Drizzle with oil and vinegar.

19. Quinoa & Chicken Power Bowl

• Ingredients: 1 cup cooked quinoa, 1 lb grilled chicken, 1 roasted red pepper (sliced), 1/2 cup steamed broccoli, 1 tbsp olive oil, lemon wedge.
• Instructions:
  1. Assemble quinoa, chicken, pepper, and broccoli in a bowl.
  2. Drizzle with olive oil and fresh lemon juice.

20. Smoked Paprika Chicken with Sweet Potato

• Ingredients: 1 lb chicken thighs, 2 sweet potatoes (cubed), 1 tbsp smoked paprika, 2 tbsp olive oil, salt.
• Instructions:
  1. Toss chicken and sweet potatoes with oil and paprika.
  2. Roast on a sheet pan at 400°F for 25-30 minutes.

21. Chicken & Apple Spinach Salad

• Ingredients: 1 lb grilled chicken, 1 apple (sliced), 4 cups spinach, 2 tbsp apple cider vinegar, 1 tbsp olive oil, 1 tsp dijon mustard.
• Instructions:
  1. Whisk vinegar, oil, and mustard.
  2. Toss spinach and apples with the dressing.
  3. Top with chicken.