21 Quick and Healthy Dinners To Beat Inflammation

Dinner is a crucial meal for winding down and providing your body with the nutrients it needs to repair and restore itself overnight. An anti-inflammatory dinner can play a significant role in reducing chronic inflammation and promoting overall health. This article offers 21 quick and healthy dinner recipes that are both delicious and packed with anti-inflammatory ingredients.

1. One-Pan Roasted Salmon and Vegetables

This one-pan meal is not only easy to make but also a powerhouse of anti-inflammatory nutrients. Salmon is rich in omega-3 fatty acids, and the colorful vegetables provide a wide range of antioxidants.

Ingredients:

• 1 pound salmon fillet, cut into 4 portions
• 1 pound mixed vegetables (e.g., broccoli florets, bell pepper strips, red onion wedges)
• 2 tablespoons olive oil
• 1 teaspoon dried herbs (e.g., oregano, thyme)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the vegetables with olive oil, dried herbs, salt, and pepper.
3. Roast the vegetables for 15 minutes.
4. Add the salmon fillets to the baking sheet and season with salt and pepper. Continue to roast for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve with lemon wedges.

2. Turmeric-Ginger Chicken and Vegetable Stir-fry

This flavorful stir-fry is a quick and easy way to get a dose of anti-inflammatory spices. The combination of turmeric and ginger provides a warm and aromatic flavor.

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 4 cups mixed vegetables (e.g., broccoli, carrots, snow peas)
• 1 tablespoon olive oil
• For the sauce: 1/4 cup soy sauce or tamari, 2 tablespoons honey or maple syrup, 1 tablespoon grated ginger, 1 teaspoon ground turmeric
• Cooked quinoa or brown rice for serving

Instructions:

1. In a small bowl, whisk together the sauce ingredients.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through.
3. Add the vegetables to the skillet and cook until tender-crisp.
4. Pour the sauce over the chicken and vegetables and stir to combine. Cook for another 1-2 minutes, until the sauce has thickened slightly.
5. Serve over quinoa or brown rice.

3. Black Bean and Sweet Potato Chili

This hearty chili is a vegetarian and anti-inflammatory powerhouse. The black beans and sweet potatoes provide a good source of fiber and plant-based protein.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 large sweet potato, peeled and diced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Avocado and cilantro for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and garlic and cook until softened.
2. Add the sweet potato, black beans, diced tomatoes, vegetable broth, chili powder, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the sweet potato is tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with avocado and cilantro.

4. Sheet-Pan Lemon-Herb Chicken and Asparagus

This simple and elegant dish is perfect for a weeknight dinner. The lemon and herbs provide a fresh and flavorful combination.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken and asparagus with olive oil, lemon slices, garlic, thyme, salt, and pepper.
3. Bake for 20-25 minutes, or until the chicken is cooked through and the asparagus is tender.

5. Quinoa-Stuffed Bell Peppers

These colorful stuffed peppers are a delicious and satisfying vegetarian dinner. They are packed with protein, fiber, and anti-inflammatory ingredients.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup salsa
• 1 teaspoon chili powder
• 1/2 cup shredded cheddar or Monterey Jack cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the cooked quinoa, black beans, corn, salsa, and chili powder.
3. Fill the bell pepper halves with the quinoa mixture.
4. Place the stuffed peppers in a baking dish and top with cheese, if using.
5. Bake for 25-30 minutes, or until the peppers are tender and the filling is heated through.

6. Creamy Tomato and Spinach Pasta

This creamy pasta dish is a comforting and satisfying meal that is also packed with anti-inflammatory ingredients. The spinach provides a good source of vitamins and antioxidants.

Ingredients:

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

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant.
3. Add the diced tomatoes and cook for 5 minutes, until the sauce has thickened slightly.
4. Stir in the spinach and cook until wilted.
5. Stir in the Greek yogurt or coconut milk and season with salt, pepper, and red pepper flakes, if using.
6. Drain the pasta and add it to the skillet with the sauce. Toss to combine and serve immediately.

7. Lentil and Vegetable Curry

This flavorful curry is a delicious and satisfying vegetarian dinner. The lentils provide a good source of protein and fiber, while the spices provide a host of anti-inflammatory benefits.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 2 cups mixed vegetables (e.g., carrots, peas, cauliflower)
• Cooked brown rice or quinoa for serving

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook until softened.
2. Stir in the curry powder and turmeric and cook for 1 minute more.
3. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the lentils are tender.
4. Stir in the mixed vegetables and cook for another 5-7 minutes, until the vegetables are tender.
5. Serve over brown rice or quinoa.
   No text was provided for this action.

8. Baked Cod with Roasted Cherry Tomatoes and Garlic

Cod is a mild, flaky white fish that is a good source of lean protein and omega-3 fatty acids. Roasting it with cherry tomatoes and garlic creates a simple yet flavorful and anti-inflammatory meal.

Ingredients:

• 4 (6-ounce) cod fillets
• 2 cups cherry tomatoes
• 4 cloves garlic, smashed
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the cherry tomatoes and garlic with olive oil, oregano, salt, and pepper.
3. Roast for 10 minutes.
4. Add the cod fillets to the baking sheet and season with salt and pepper. Continue to roast for another 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.

9. Chicken and White Bean Chili

This lighter version of chili uses chicken and white beans for a delicious and satisfying meal. It’s a great source of lean protein and fiber.

Ingredients:

• 1 tablespoon olive oil
• 1 pound ground chicken
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (4-ounce) can diced green chiles
• 4 cups chicken broth
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Lime wedges and cilantro for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the ground chicken and cook until browned.
2. Add the onion and garlic and cook until softened.
3. Stir in the cannellini beans, green chiles, chicken broth, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with lime wedges and cilantro.

10. Shrimp Scampi with Zucchini Noodles

This low-carb version of shrimp scampi uses zucchini noodles instead of pasta. It’s a light and flavorful meal that is packed with anti-inflammatory ingredients.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1/4 cup dry white wine or vegetable broth
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and red pepper flakes and cook until fragrant.
2. Add the shrimp and cook for 2-3 minutes, or until pink and cooked through.
3. Add the white wine or vegetable broth and lemon juice to the skillet and bring to a simmer.
4. Add the zucchini noodles and toss to combine. Cook for 2-3 minutes, or until the zucchini noodles are tender.
5. Stir in the parsley and season with salt and pepper to taste.

11. Roasted Cauliflower and Chickpea Tacos

These vegetarian tacos are a delicious and satisfying meal. The roasted cauliflower and chickpeas provide a flavorful and nutritious filling.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 (15-ounce) can chickpeas, rinsed and drained
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 8 small corn or whole-wheat tortillas
• Your favorite taco toppings (e.g., avocado, salsa, cilantro)

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the cauliflower and chickpeas with olive oil, chili powder, cumin, salt, and pepper.
3. Roast for 20-25 minutes, or until the cauliflower is tender and lightly browned.
4. Warm the tortillas according to package directions.
5. Fill the tortillas with the roasted cauliflower and chickpea mixture and your favorite toppings.

12. Mediterranean Baked Fish

This simple and flavorful dish is a great way to enjoy the benefits of the Mediterranean diet. The fish is baked with a variety of vegetables and herbs.

Ingredients:

• 4 (6-ounce) white fish fillets (e.g., cod, halibut)
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted
• 1/4 cup chopped red onion
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine the cherry tomatoes, olives, red onion, and garlic.
3. Place the fish fillets on top of the vegetables.
4. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Pour over the fish and vegetables.
5. Season with salt and pepper.
6. Bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.

13. Chicken and Broccoli with Peanut Sauce

This flavorful dish is a healthy and satisfying meal. The peanut sauce provides a delicious and creamy coating for the chicken and broccoli.

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 4 cups broccoli florets
• 1 tablespoon olive oil
• For the sauce: 1/2 cup creamy peanut butter, 1/4 cup water, 2 tablespoons soy sauce or tamari, 1 tablespoon honey or maple syrup, 1 tablespoon lime juice
• Cooked brown rice or quinoa for serving

Instructions:

1. In a small bowl, whisk together the sauce ingredients.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through.
3. Add the broccoli to the skillet and cook until tender-crisp.
4. Pour the sauce over the chicken and broccoli and stir to combine. Cook for another 1-2 minutes, until the sauce has thickened slightly.
5. Serve over brown rice or quinoa.

14. Stuffed Acorn Squash with Quinoa and Cranberries

This festive and flavorful dish is a perfect vegetarian main course. The acorn squash is stuffed with a delicious mixture of quinoa, cranberries, and pecans.

Ingredients:

• 1 acorn squash, halved and seeded
• 1 cup cooked quinoa
• 1/2 cup dried cranberries
• 1/2 cup chopped pecans
• 2 tablespoons maple syrup
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the acorn squash halves cut-side down on a baking sheet and roast for 20-25 minutes, or until tender.
3. While the squash is roasting, combine the cooked quinoa, cranberries, pecans, maple syrup, and cinnamon in a bowl. Season with salt and pepper.
4. Once the squash is tender, flip it over and fill with the quinoa mixture.
5. Return to the oven and bake for another 10-15 minutes, or until the filling is heated through.
   No text was provided for this action.

15. Moroccan-Spiced Chicken with Roasted Vegetables

This flavorful dish is a delicious and aromatic meal. The Moroccan spices provide a warm and exotic flavor, as well as a host of anti-inflammatory benefits.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound mixed vegetables (e.g., carrots, sweet potatoes, zucchini)
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the vegetables with olive oil and spices.
3. Place the chicken breasts on the baking sheet and season with salt and pepper.
4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.

16. One-Pot Pasta with Tomatoes, Basil, and Spinach

This one-pot pasta dish is a quick and easy meal that is perfect for a weeknight dinner. The tomatoes, basil, and spinach provide a fresh and flavorful combination.

Ingredients:

• 8 ounces whole-wheat linguine
• 1 (14.5-ounce) can diced tomatoes
• 4 cups vegetable broth
• 1 onion, thinly sliced
• 4 cloves garlic, thinly sliced
• 2 cups fresh spinach
• 1/2 cup fresh basil leaves
• Salt and pepper to taste
• Parmesan cheese for serving (optional)

Instructions:

1. In a large pot or Dutch oven, combine the linguine, diced tomatoes, vegetable broth, onion, and garlic.
2. Bring to a boil, then reduce heat and simmer for 10-12 minutes, or until the pasta is cooked through and the liquid has been absorbed.
3. Stir in the spinach and basil and cook until wilted.
4. Season with salt and pepper to taste.
5. Serve with Parmesan cheese, if desired.

17. Blackened Salmon with Avocado Salsa

This flavorful dish is a delicious and satisfying meal. The blackened salmon provides a spicy kick, while the avocado salsa adds a cool and creamy contrast.

Ingredients:

• 4 (6-ounce) salmon fillets
• 2 tablespoons blackening seasoning
• 1 tablespoon olive oil
• For the salsa: 1 avocado, diced; 1/4 cup chopped red onion; 1/4 cup chopped cilantro; 1 tablespoon lime juice; salt and pepper to taste

Instructions:

1. Rub the salmon fillets with the blackening seasoning.
2. Heat the olive oil in a large skillet over medium-high heat. Add the salmon and cook for 4-5 minutes per side, or until cooked through.
3. While the salmon is cooking, combine the salsa ingredients in a small bowl.
4. Serve the blackened salmon with the avocado salsa.

18. Chicken and Vegetable Soup

This classic soup is a comforting and nourishing meal. It is packed with vegetables and lean protein.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 8 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the chicken and cook until browned.
3. Stir in the chicken broth and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Season with salt and pepper to taste.

19. Sweet Potato Shepherd’s Pie

This healthier version of shepherd’s pie uses a sweet potato topping instead of white potatoes. It is a delicious and satisfying meal that is packed with anti-inflammatory ingredients.

Ingredients:

• For the filling: 1 tablespoon olive oil, 1 pound ground turkey or lentils, 1 onion, chopped, 2 carrots, chopped, 1 cup peas
• For the topping: 2 large sweet potatoes, peeled and cubed, 1/4 cup milk or almond milk, salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. For the filling, heat the olive oil in a large skillet over medium heat. Add the ground turkey or lentils and cook until browned. Add the onion and carrots and cook until softened. Stir in the peas.
3. For the topping, boil the sweet potatoes until tender. Drain and mash with milk, salt, and pepper.
4. Spread the filling in the bottom of a baking dish and top with the mashed sweet potatoes.
5. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

20. Lemon-Dill Baked Salmon with Roasted Root Vegetables

This simple and elegant dish is perfect for a weeknight dinner. The lemon and dill provide a fresh and flavorful combination, while the roasted root vegetables add a hearty and nutritious element.

Ingredients:

• 4 (6-ounce) salmon fillets
• 1 pound mixed root vegetables (e.g., carrots, parsnips, sweet potatoes), chopped
• 2 tablespoons olive oil
• 2 tablespoons chopped fresh dill
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the root vegetables with olive oil, salt, and pepper.
3. Roast for 20 minutes.
4. Add the salmon fillets to the baking sheet and top with dill and lemon slices. Season with salt and pepper. Continue to roast for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.

21. Leftover Turkey and Vegetable Curry

This is a great way to use up leftover turkey or chicken. It is a flavorful and satisfying meal that is packed with anti-inflammatory spices.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tablespoons curry powder
• 1 (14.5-ounce) can diced tomatoes
• 1 (13.5-ounce) can coconut milk
• 2 cups cooked turkey or chicken, shredded
• 2 cups mixed vegetables (e.g., peas, carrots, spinach)
• Cooked brown rice or quinoa for serving

Instructions:

1. Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook until softened.
2. Stir in the curry powder and cook for 1 minute more.
3. Add the diced tomatoes and coconut milk. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Stir in the turkey or chicken and mixed vegetables and cook for another 5-7 minutes, until heated through.
5. Serve over brown rice or quinoa.

Conclusion

Incorporating anti-inflammatory dinners into your weekly routine is a delicious and effective way to support your overall health. These 21 recipes provide a variety of options, from quick and easy one-pan meals to more elaborate dishes that are perfect for a special occasion. By focusing on whole, nutrient-dense ingredients and anti-inflammatory spices, you can create satisfying and flavorful dinners that will help you feel your best.

---

Author: Manus AI
Date: December 29, 2025