17 Cheap and Easy Anti-Inflammatory Dinner Recipes

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Ending your day with a nourishing, anti-inflammatory dinner can have a profound impact on your health and well-being. An anti-inflammatory diet can help reduce the risk of chronic diseases, improve sleep quality, and support your body’s natural healing processes. This article offers 17 delicious, affordable, and easy-to-prepare dinner recipes that are rich in anti-inflammatory ingredients. From hearty one-pan meals and comforting soups to flavorful skillets and fresh salads, you’ll find a variety of options to make your evening meal both satisfying and health-promoting.

These recipes are designed for convenience, with many taking 30 minutes or less to prepare. They highlight a range of anti-inflammatory foods, including fatty fish, lean proteins, legumes, whole grains, and a rainbow of vegetables. By making these simple and tasty dinners a regular part of your routine, you can take a significant step toward a healthier, more balanced lifestyle.

1. One-Pan Lemon Herb Salmon with Asparagus

This elegant and simple one-pan meal is perfect for a weeknight dinner. The salmon provides a healthy dose of omega-3 fatty acids, while the asparagus is packed with antioxidants.

Ingredients: 1 lb salmon fillet, 1 bunch asparagus (trimmed), 1 lemon (sliced), 2 tbsp olive oil, 1 tsp dried oregano, salt and pepper to taste.
Instructions: Preheat oven to 400°F (200°C). On a baking sheet, toss the asparagus with olive oil, salt, and pepper. Place the salmon fillet on the baking sheet next to the asparagus. Drizzle the salmon with olive oil and season with oregano, salt, and pepper. Top with lemon slices. Bake for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender.
Anti-Inflammatory Highlight: Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA, which have potent anti-inflammatory effects.

2. Sheet-Pan Chicken with Roasted Root Vegetables

A hearty and flavorful one-pan meal that is perfect for a cozy evening. The root vegetables provide a variety of vitamins and minerals, while the chicken offers a lean source of protein.

Ingredients: 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces), 4 cups mixed root vegetables (carrots, sweet potatoes, parsnips), 2 tbsp olive oil, 1 tsp dried rosemary, salt and pepper to taste.
Instructions: Preheat oven to 400°F (200°C). On a large baking sheet, toss the root vegetables with olive oil, rosemary, salt, and pepper. Roast for 15 minutes. Add the chicken to the baking sheet and toss with the vegetables. Roast for another 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
Pro Tip: For extra flavor, marinate the chicken in a mixture of olive oil, lemon juice, and herbs for at least 30 minutes before roasting.

3. Black Bean and Corn Salsa with Grilled Chicken

A light and refreshing dinner that is perfect for a warm evening. The black bean and corn salsa is packed with fiber and plant-based protein, while the grilled chicken provides a lean source of animal protein.

Ingredients: 1 lb boneless, skinless chicken breasts, 1 can (15 oz) black beans (rinsed), 1 cup frozen corn (thawed), 1/2 red onion (diced), 1/2 cup chopped cilantro, 2 tbsp lime juice.
Instructions: Grill or pan-sear the chicken breasts until cooked through. While the chicken is cooking, prepare the salsa by combining the black beans, corn, red onion, cilantro, and lime juice in a medium bowl. Season with salt and pepper to taste. Serve the grilled chicken with the black bean and corn salsa.
Anti-Inflammatory Highlight: Black beans are a great source of anthocyanins, which are flavonoids that have been shown to have anti-inflammatory properties.

4. Lentil Shepherd’s Pie with Sweet Potato Topping

A vegetarian twist on a classic comfort food. This lentil shepherd’s pie is a hearty and satisfying meal that is packed with fiber and plant-based protein.

Ingredients: 1 tbsp olive oil, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 1 cup brown or green lentils (rinsed), 4 cups vegetable broth, 1 tsp dried thyme, 2 large sweet potatoes (cooked and mashed).
Instructions: In a large skillet, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened. Stir in the lentils, vegetable broth, and thyme. Bring to a simmer and cook for 25-30 minutes, or until the lentils are tender and the liquid has been absorbed. Transfer the lentil mixture to a baking dish. Top with the mashed sweet potatoes. Bake at 375°F (190°C) for 20-25 minutes, or until the topping is lightly browned.
Pro Tip: For a creamier sweet potato topping, mix in a tablespoon of olive oil or a splash of almond milk before spreading it over the lentils.

5. One-Pot Chicken and Quinoa with Vegetables

A complete and balanced meal that is cooked in a single pot for easy cleanup. The quinoa provides a good source of protein and fiber, while the chicken and vegetables add a variety of nutrients.

Ingredients: 1 tbsp olive oil, 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces), 1 onion (chopped), 2 cloves garlic (minced), 1 cup quinoa (rinsed), 2 cups chicken or vegetable broth, 2 cups mixed vegetables (broccoli, bell peppers, peas).
Instructions: In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside. Add the onion and garlic to the pot and cook until softened. Stir in the quinoa and broth. Bring to a boil, then reduce the heat and simmer, covered, for 15 minutes. Stir in the mixed vegetables and the cooked chicken. Cook for another 5-7 minutes, or until the vegetables are tender and the quinoa is cooked through.
Anti-Inflammatory Highlight: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It is also a good source of anti-inflammatory phytonutrients.

6. Shrimp and Asparagus Stir-Fry

A quick and easy stir-fry that is perfect for a busy weeknight. The shrimp provides a lean source of protein, while the asparagus is packed with antioxidants.

Ingredients: 1 lb shrimp (peeled and deveined), 1 bunch asparagus (trimmed and cut into 1-inch pieces), 1 tbsp olive oil, 2 cloves garlic (minced), 1 tbsp soy sauce, 1 tsp honey.
Instructions: In a large skillet or wok, heat the olive oil over medium-high heat. Add the asparagus and cook for 3-4 minutes, until crisp-tender. Add the shrimp and garlic and cook for another 2-3 minutes, until the shrimp is pink and cooked through. Stir in the soy sauce and honey. Serve immediately.
Pro Tip: For an extra anti-inflammatory boost, add a teaspoon of grated fresh ginger to the stir-fry.

7. Roasted Vegetable and Chickpea Bowl

A simple and satisfying vegetarian meal that is packed with fiber and plant-based protein. The roasted vegetables are sweet and tender, while the chickpeas add a hearty and satisfying texture.

Ingredients: 4 cups mixed vegetables (broccoli, cauliflower, bell peppers, zucchini), 1 can (15 oz) chickpeas (rinsed and drained), 2 tbsp olive oil, 1 tsp dried Italian seasoning, salt and pepper to taste.
Instructions: Preheat oven to 400°F (200°C). On a large baking sheet, toss the vegetables and chickpeas with olive oil, Italian seasoning, salt, and pepper. Roast for 20-25 minutes, or until the vegetables are tender and lightly browned.
Anti-Inflammatory Highlight: The variety of colorful vegetables in this bowl provides a wide range of anti-inflammatory antioxidants.

8. Turkey Meatballs with Zucchini Noodles

A light and healthy alternative to traditional spaghetti and meatballs. The zucchini noodles are a low-carb, nutrient-dense substitute for pasta, while the turkey meatballs provide a lean source of protein.

Ingredients: 1 lb ground turkey, 1/4 cup whole-wheat breadcrumbs, 1 egg, 1 tsp dried oregano, 4 medium zucchini, 1 jar (24 oz) marinara sauce.
Instructions: In a medium bowl, combine the ground turkey, breadcrumbs, egg, and oregano. Form the mixture into meatballs. In a large skillet, brown the meatballs on all sides. Add the marinara sauce and simmer for 15-20 minutes, or until the meatballs are cooked through. While the meatballs are simmering, use a spiralizer to make zucchini noodles. Serve the meatballs and sauce over the zucchini noodles.
Pro Tip: If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons of zucchini.

9. Curried Red Lentil Soup

A creamy and flavorful soup that is perfect for a cool evening. The red lentils cook quickly and create a thick and satisfying texture, while the curry powder adds a warm and aromatic flavor.

Ingredients: 1 tbsp olive oil, 1 onion (chopped), 2 carrots (chopped), 2 cloves garlic (minced), 1 tbsp curry powder, 1 cup red lentils (rinsed), 4 cups vegetable broth, 1 can (14 oz) coconut milk.
Instructions: In a large pot, heat the olive oil over medium heat. Add the onion and carrots and cook until softened. Add the garlic and curry powder and cook for another minute. Stir in the red lentils and vegetable broth. Bring to a simmer and cook for 15-20 minutes, or until the lentils are tender. Stir in the coconut milk and season with salt and pepper to taste.
Anti-Inflammatory Highlight: The combination of turmeric (a key ingredient in curry powder) and coconut milk makes this soup a powerful anti-inflammatory meal.

10. Baked Cod with Roasted Tomatoes and Olives

A simple and elegant dish that is inspired by the flavors of the Mediterranean. The cod is a lean source of protein, while the roasted tomatoes and olives provide a variety of antioxidants and healthy fats.

Ingredients: 1 lb cod fillets, 1 pint cherry tomatoes, 1/2 cup Kalamata olives, 2 tbsp olive oil, 1 tsp dried oregano, salt and pepper to taste.
Instructions: Preheat oven to 400°F (200°C). On a baking sheet, toss the cherry tomatoes and olives with olive oil, oregano, salt, and pepper. Roast for 10 minutes. Place the cod fillets on the baking sheet with the tomatoes and olives. Roast for another 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
Pro Tip: Serve this dish with a side of quinoa or brown rice to soak up the delicious juices from the roasted tomatoes.

11. Chicken and White Bean Chili

A lighter and healthier version of traditional beef chili. This chicken and white bean chili is packed with protein and fiber, and it has a delicious and satisfying flavor.

Ingredients: 1 tbsp olive oil, 1 lb ground chicken, 1 onion (chopped), 2 cloves garlic (minced), 1 can (15 oz) white beans (rinsed), 1 can (15 oz) diced tomatoes, 1 tbsp chili powder, 1 tsp cumin.
Instructions: In a large pot, heat the olive oil over medium-high heat. Add the ground chicken and cook until browned. Add the onion and garlic and cook until softened. Stir in the white beans, diced tomatoes, chili powder, and cumin. Bring to a simmer and cook for 20-25 minutes, or until the chili has thickened.
Anti-Inflammatory Highlight: Beans are a great source of fiber, which can help reduce inflammation.

12. Stuffed Bell Peppers with Quinoa and Vegetables

A colorful and nutritious vegetarian meal that is perfect for a weeknight dinner. The bell peppers are stuffed with a flavorful mixture of quinoa, vegetables, and herbs.

Ingredients: 4 bell peppers (any color), 1 cup cooked quinoa, 1 cup mixed vegetables (diced zucchini, corn, black beans), 1/4 cup chopped cilantro, 1/2 tsp cumin, 1/2 tsp chili powder.
Instructions: Preheat oven to 375°F (190°C). Cut the bell peppers in half lengthwise and remove the seeds. In a medium bowl, combine the cooked quinoa, mixed vegetables, cilantro, cumin, and chili powder. Stuff the bell pepper halves with the quinoa mixture. Place the stuffed peppers in a baking dish and bake for 25-30 minutes, or until the peppers are tender.
Pro Tip: For a non-vegetarian option, add cooked ground turkey or chicken to the quinoa mixture.

13. Garlic Shrimp with Zucchini Noodles

A light and flavorful low-carb meal that is perfect for a quick and easy dinner. The zucchini noodles are a healthy and delicious alternative to pasta, and the garlic shrimp is packed with flavor.

Ingredients: 1 lb shrimp (peeled and deveined), 4 medium zucchini, 2 tbsp olive oil, 4 cloves garlic (minced), 1/4 tsp red pepper flakes, 2 tbsp chopped fresh parsley.
Instructions: Use a spiralizer to make zucchini noodles. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and red pepper flakes and cook for 30 seconds, until fragrant. Add the shrimp and cook for 2-3 minutes, until pink and cooked through. Add the zucchini noodles to the skillet and toss to combine. Cook for another 1-2 minutes, until the zucchini noodles are slightly softened. Stir in the parsley and serve immediately.
Anti-Inflammatory Highlight: Garlic contains compounds that have been shown to have anti-inflammatory effects.

14. Sweet Potato and Black Bean Enchiladas

A healthy and satisfying vegetarian version of a classic Mexican dish. The sweet potatoes and black beans provide a delicious and nutritious filling, while the enchilada sauce adds a flavorful and spicy kick.

Ingredients: 2 medium sweet potatoes (cooked and mashed), 1 can (15 oz) black beans (rinsed), 1/2 cup chopped onion, 1 tsp cumin, 1/2 tsp chili powder, 8 whole-wheat tortillas, 1 can (15 oz) enchilada sauce.
Instructions: Preheat oven to 375°F (190°C). In a medium bowl, combine the mashed sweet potatoes, black beans, onion, cumin, and chili powder. Spoon the mixture into the tortillas and roll them up. Place the enchiladas in a baking dish and top with the enchilada sauce. Bake for 20-25 minutes, or until the enchiladas are heated through.
Pro Tip: Top the enchiladas with a dollop of Greek yogurt or a sprinkle of cilantro before serving.

15. One-Pan Sausage and Veggies

A simple and flavorful one-pan meal that is perfect for a busy weeknight. The sausage provides a savory and satisfying flavor, while the vegetables add a variety of nutrients.

Ingredients: 1 lb chicken or turkey sausage, 4 cups mixed vegetables (bell peppers, onions, broccoli), 2 tbsp olive oil, 1 tsp dried Italian seasoning.
Instructions: Preheat oven to 400°F (200°C). On a large baking sheet, toss the sausage and vegetables with olive oil and Italian seasoning. Roast for 20-25 minutes, or until the sausage is cooked through and the vegetables are tender.
Anti-Inflammatory Highlight: Choose a sausage that is made from lean protein and is free of nitrates and other preservatives.

16. Creamy Tomato Soup with Grilled Cheese Croutons

A comforting and classic combination that is perfect for a cool evening. The creamy tomato soup is packed with antioxidants, while the grilled cheese croutons add a delicious and satisfying crunch.

Ingredients: 1 tbsp olive oil, 1 onion (chopped), 2 cloves garlic (minced), 1 can (28 oz) crushed tomatoes, 2 cups vegetable broth, 1/2 cup coconut milk, 2 slices whole-wheat bread, 2 slices cheddar cheese.
Instructions: In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened. Add the garlic and cook for another minute. Stir in the crushed tomatoes and vegetable broth. Bring to a simmer and cook for 15-20 minutes. Stir in the coconut milk and season with salt and pepper to taste. While the soup is simmering, make the grilled cheese croutons by toasting the bread with the cheese until the cheese is melted and the bread is golden brown. Cut the grilled cheese into small cubes. Serve the soup with the grilled cheese croutons on top.
Pro Tip: Use an immersion blender to blend the soup for a smoother and creamier texture.

17. Chicken and Vegetable Kebabs

A fun and flavorful way to enjoy a variety of anti-inflammatory foods. The chicken and vegetables are marinated in a lemon-herb dressing, then grilled or baked to perfection.

Ingredients: 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces), 2 cups mixed vegetables (cherry tomatoes, bell peppers, zucchini, red onion), 1/4 cup olive oil, 2 tbsp lemon juice, 1 tsp dried oregano.
Instructions: In a large bowl, combine the chicken, vegetables, olive oil, lemon juice, and oregano. Let marinate for at least 30 minutes. Thread the chicken and vegetables onto skewers. Grill or bake at 400°F (200°C) for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
Anti-Inflammatory Highlight: The lemon-herb marinade not only adds flavor but also provides a dose of antioxidants.

By incorporating these delicious and easy-to-make recipes into your weekly routine, you can enjoy the numerous benefits of an anti-inflammatory diet. These dinners are not only good for your health, but they are also budget-friendly and perfect for a busy lifestyle. Enjoy a more energized and vibrant you, one delicious dinner at a time.

References

Low Carb Foods To AVOID On Keto

75+ Heart-Healthy Recipes

10 15-Minute Keto Pork Recipes

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