10 Satisfying Anti-Inflammatory, High-Protein Dinner Recipes

Dinner is a time to unwind and nourish your body after a long day. Choosing a meal that is both delicious and beneficial for your health can make a significant difference in how you feel. An anti-inflammatory, high-protein dinner can help reduce inflammation, support muscle repair, and promote a restful night’s sleep. This article offers 10 satisfying dinner recipes that are packed with flavor and powerful anti-inflammatory ingredients.

These recipes feature a variety of lean proteins, colorful vegetables, and healthy fats, all of which work together to combat inflammation and support your overall well-being. From hearty soups to flavorful stir-fries, there is a recipe here to suit every palate.

1. Sheet Pan Lemon-Herb Salmon with Asparagus and Cherry Tomatoes

This one-pan meal is not only easy to make and clean up, but it’s also incredibly nutritious. Salmon is an excellent source of anti-inflammatory omega-3 fatty acids, while asparagus and cherry tomatoes provide a wealth of vitamins and antioxidants.

Ingredient	Amount
Salmon fillets	2 (6 ounces each)
Asparagus, trimmed	1 bunch
Cherry tomatoes	1 pint
Olive oil	2 tablespoons
Lemon, sliced	1
Fresh dill, chopped	2 tablespoons
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets in the center of the baking sheet. Arrange the asparagus and cherry tomatoes around the salmon.
3. Drizzle everything with olive oil and season with salt and pepper. Top the salmon with lemon slices and fresh dill.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve immediately.

2. Hearty Lentil and Vegetable Soup

A warm and comforting soup that is packed with plant-based protein and fiber. This soup is perfect for a chilly evening and can be made in a large batch for easy meal prep.

Ingredient	Amount
Olive oil	2 tablespoons
Onion, chopped	1
Carrots, chopped	2
Celery, chopped	2 stalks
Garlic, minced	3 cloves
Vegetable broth	6 cups
Brown or green lentils, rinsed	1 cup
Diced tomatoes, canned	1 can (14.5 ounces)
Turmeric	1 teaspoon
Cumin	1 teaspoon
Kale or spinach, chopped	2 cups
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, about 5-7 minutes.
2. Add the garlic, turmeric, and cumin and cook for another minute until fragrant.
3. Pour in the vegetable broth and add the lentils and diced tomatoes. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Stir in the kale or spinach and cook until wilted.
5. Season with salt and pepper to taste.
6. Serve hot.

3. Chicken and Broccoli Stir-Fry with Ginger and Garlic

A classic stir-fry that is quick, easy, and full of flavor. The ginger and garlic provide a powerful anti-inflammatory punch, while the chicken and broccoli offer a great source of protein and nutrients.

Ingredient	Amount
Chicken breast, cut into bite-sized pieces	1 pound
Broccoli florets	3 cups
Soy sauce or tamari	1/4 cup
Honey or maple syrup	2 tablespoons
Sesame oil	1 tablespoon
Fresh ginger, grated	1 tablespoon
Garlic, minced	3 cloves
Cooked brown rice or quinoa	for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, sesame oil, ginger, and garlic.
2. Heat 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 for 3-5 minutes, or until tender-crisp.
4. Pour the sauce over the chicken and broccoli and stir to coat. Cook for another 1-2 minutes until the sauce has thickened slightly.
5. Serve the stir-fry over brown rice or quinoa.

4. Zucchini Noodles with Pesto and Cherry Tomatoes

A light and refreshing low-carb pasta alternative that is full of flavor. The pesto provides healthy fats from the pine nuts and olive oil, while the cherry tomatoes add a burst of sweetness and antioxidants.

Ingredient	Amount
Zucchini, spiralized	4 medium
Pesto	1/2 cup
Cherry tomatoes, halved	1 cup
Grilled chicken or shrimp (optional)	for extra protein
Parmesan cheese, grated	for topping

Instructions:

1. In a large bowl, toss the zucchini noodles with the pesto until evenly coated.
2. Add the cherry tomatoes and grilled chicken or shrimp, if using, and toss to combine.
3. Top with grated Parmesan cheese before serving.
4. Serve immediately.

5. Turkey Meatballs with Marinara Sauce and Whole-Wheat Pasta

A healthier take on a classic comfort food. The turkey meatballs are leaner than their beef counterparts, and the whole-wheat pasta provides extra fiber.

Ingredient	Amount
Ground turkey	1 pound
Breadcrumbs	1/2 cup
Egg	1
Dried oregano	1 teaspoon
Salt and pepper	to taste
Marinara sauce	1 jar (24 ounces)
Whole-wheat spaghetti or penne	8 ounces, cooked

Instructions:

1. In a large bowl, combine the ground turkey, breadcrumbs, egg, oregano, salt, and pepper. Mix until just combined, being careful not to overmix.
2. Form the mixture into meatballs, about 1-2 inches in diameter.
3. Heat a large skillet over medium-high heat. Add the meatballs and cook until browned on all sides.
4. Pour the marinara sauce over the meatballs. Bring to a simmer, then reduce the heat and cook for 15-20 minutes, or until the meatballs are cooked through.
5. Serve the meatballs and sauce over the cooked whole-wheat pasta.

6. Black Bean and Sweet Potato Chili

A hearty and flavorful vegetarian chili that is packed with fiber, protein, and anti-inflammatory spices. This is a great meal to make ahead of time, as the flavors will meld and deepen overnight.

Ingredient	Amount
Olive oil	2 tablespoons
Onion, chopped	1
Bell pepper, chopped	1
Garlic, minced	3 cloves
Sweet potatoes, peeled and diced	2
Black beans, rinsed and drained	2 cans (15 ounces each)
Diced tomatoes, canned	1 can (28 ounces)
Chili powder	2 tablespoons
Cumin	1 tablespoon
Smoked paprika	1 teaspoon
Salt and pepper	to taste
Toppings: avocado, cilantro, Greek yogurt	as desired

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Add the sweet potatoes, black beans, diced tomatoes, chili powder, cumin, and smoked paprika. Stir to combine.
4. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve hot with your favorite toppings.

7. Baked Cod with Roasted Red Pepper Sauce and Broccoli

A simple and elegant dinner that is both healthy and delicious. The roasted red pepper sauce is a flavorful and nutrient-rich alternative to creamy sauces.

Ingredient	Amount
Cod fillets	2 (6 ounces each)
Broccoli florets	2 cups
Jarred roasted red peppers, drained	1 jar (12 ounces)
Garlic	1 clove
Olive oil	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the cod fillets and broccoli florets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Bake for 15-20 minutes, or until the cod is cooked through and the broccoli is tender.
4. While the cod and broccoli are baking, make the roasted red pepper sauce. In a blender, combine the roasted red peppers, garlic, and a pinch of salt and pepper. Blend until smooth.
5. Serve the baked cod and broccoli with the roasted red pepper sauce drizzled over the top.

8. Stuffed Bell Peppers with Quinoa, Black Beans, and Corn

A colorful and satisfying vegetarian meal that is packed with protein and fiber. These stuffed peppers are a great way to use up leftover quinoa and vegetables.

Ingredient	Amount
Bell peppers, halved and seeded	4
Cooked quinoa	1 cup
Black beans, rinsed and drained	1 cup
Corn, fresh or frozen	1 cup
Salsa	1/2 cup
Chili powder	1 teaspoon
Shredded cheese (optional)	1/2 cup

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and chili powder. Mix well.
3. Fill the bell pepper halves with the quinoa mixture.
4. Place the stuffed peppers in a baking dish and add a small amount of water to the bottom of the dish to prevent them from sticking.
5. Bake for 25-30 minutes, or until the peppers are tender.
6. If using cheese, sprinkle it on top of the peppers during the last 5 minutes of baking.
7. Serve hot.

9. Grilled Chicken with Mediterranean-Style Vegetables

A simple and flavorful grilled chicken dish that is perfect for a summer evening. The Mediterranean-style vegetables are a delicious and healthy accompaniment.

Ingredient	Amount
Chicken breasts, boneless and skinless	2
Zucchini, sliced	1
Eggplant, sliced	1
Red onion, sliced	1
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dried oregano	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Brush the chicken and vegetables with the olive oil mixture.
4. Grill the chicken for 6-8 minutes per side, or until cooked through.
5. Grill the vegetables for 4-5 minutes per side, or until tender and lightly charred.
6. Serve the grilled chicken with the grilled vegetables on the side.

10. One-Pan Roasted Sausage with Brussels Sprouts and Sweet Potatoes

A hearty and flavorful one-pan meal that is perfect for a busy weeknight. The combination of sausage, Brussels sprouts, and sweet potatoes is both delicious and nutritious.

Ingredient	Amount
Italian sausage, chicken or turkey	1 pound
Brussels sprouts, trimmed and halved	1 pound
Sweet potatoes, peeled and diced	2
Olive oil	2 tablespoons
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage, Brussels sprouts, and sweet potatoes with the olive oil, salt, and pepper.
3. Arrange everything in a single layer.
4. Roast for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender and caramelized, flipping halfway through.
5. Serve hot.

By incorporating these delicious and satisfying anti-inflammatory, high-protein dinner recipes into your weekly meal plan, you can enjoy a variety of flavors while supporting your overall health and well-being.

References

[1] EatingWell. “27 Anti-Inflammatory Dinners That Are High in Protein.” https://www.eatingwell.com/gallery/7960459/anti-inflammatory-high-protein-dinner-recipes/

[2] FitOn. “15 Anti-Inflammatory High-Protein Dinner Ideas.” https://fitonapp.com/nutrition/anti-inflammatory-dinner-with-protein/