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25 Anti-Inflammatory Recipes That Taste so Good

...and may help you feel good, too!

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VerifiedReviewed by Nutrition & Fitness Lab Director
chickpeas and roasted tomatoes on a bed a leafy greens
Mike Garten

It seems as if everyone is talking about inflammation. While short-term inflammation is often a good thing (it's what helps your body heal from trauma or illness), remaining in that state for a long period of time is not. Referred to as chronic inflammation, it can lead to a host of health problems including type 2 diabetes, rheumatoid arthritis and cardiovascular disease. (In fact, five of the 10 leading causes of death in the United States have been linked to chronic inflammation.)

Worried you're dealing with chronic inflammation? With a few lifestyle adjustments, you can work on naturally reducing inflammation. Prioritize moving your body more, improving your sleep and finding ways to better cope with stress. Then, of course, you can make smart dietary decisions — opting for anti-inflammatory recipes instead of inflammatory foods that are over-processed, fried and/or packed with added sugars.

Good news: These healthy meals all fit into an anti-inflammatory diet, as they feature whole, minimally processed ingredients and favor foods that are packed with antioxidants, plus other vitamins and minerals. So, if you're looking for delicious (nutritious!) inspiration, keep scrolling.

1

Seared Salmon with Charred Green Beans

seared salmon with charred green beans
Mike Garten

It's a smart idea to prioritize eating foods high in omega-3 fatty acids. Found in fatty fish like salmon, as well as in flaxseeds and walnuts, this type of unsaturated fat has a brain-protecting anti-inflammatory effect.

Get the Seared Salmon with Charred Green Beans recipe.

2

Roasted Chickpea, Tomato and Chicken Bowls

chickpea, tomato, chicken bowl
,Mike Garten

Fiber-rich foods, such as chickpeas and other beans, can help prevent blood sugar spikes and reduce the body's production of inflammatory triggers.

Get the Roasted Chickpea, Tomato and Chicken Bowls recipe.

RELATED: 15 High-Fiber Recipes for Any Night of the Week

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3

Make-Ahead Berry, Chia and Mint Smoothie

raspberry, strawberry and mint smoothie
Mike Garten

Strawberries have anti-inflammatory powers, boasting considerable amounts of vitamin C and other potent antioxidants. Throw some in your next smoothie, along with raspberries, beets, mint and chia seeds.

Get the Make-Ahead Berry, Chia and Mint Smoothie recipe.

RELATED: Should You Buy a Personal Blender? Experts Weigh In

4

Herby Lentil and Burrata Salad

herby lentil and burrata salad
Mike Garten

This marinated lentil dish packs in a whole lot of anti-inflammatory ingredients — from omega-3 packed walnuts to fresh thyme, basil leaves, and baby arugula, plus French green lentils. What's not to love?! (P.S. You can also skip the burrata and it's still delicious.)

Get the Herby Lentil and Burrata Salad recipe.

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5

Crispy Striped Bass with Citrus Soba

crispy striped bass with soba noodles on a plate
Mike Garten

A bright, ginger-orange vinaigrette takes earthy soba, tender-crisp snap peas and flaky fish to a whole new (delicious) place. Plus, it introduces a few extra nutrients to your dinner equation as well, including the antioxidant-like compounds called phytonutrients that are found in ginger root.

Get the Crispy Striped Bass with Citrus Soba recipe.

6

Gingery Chicken and Spinach Stir-Fry

gingery chicken and spinach stirfry
mike garten

Punch up chicken with flavor boosters that just happen to tout anti-inflammatory properties, too — including ginger and garlic. Many studies have demonstrated the anti-inflammatory and anti-microbial benefits of garlic and the allium may help improve gut health.

Get the Gingery Chicken and Spinach Stir-Fry recipe.

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7

Sheet Pan Asparagus Frittata

sheet pan asparagus frittata
Mike Garten

Eggs provide a protein-packed, vegetarian vehicle for all the fresh veg — and that's especially true with this sliceable, large-format form that's perfect for meal prep.

Get the Sheet Pan Asparagus Frittata recipe.

RELATED: 55 Healthy Vegetarian Recipes You'll Absolutely Love

8

Salmon Salad Tartines

salmon salad tartines on a white plate
Mike Garten

One easy way to incorporate more of the omega-3 superhero salmon into your diet? Stock up on some canned salmon. The convenient ingredient comes in clutch whenever you need to eat stat and have zero time to cook.

Get the Salmon Salad Tartines recipe.

RELATED: 30 High-Protein Meals That Are Filling and Easy To Make

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9

Cauliflower "Popcorn"

cauliflower popcorn in a metal cup
mike garten

For an exciting way to snack on veggies, toss cauliflower florets with turmeric and roast. This spice features curcumin, a bright yellow active compound with proven anti-inflammatory and antioxidant properties.

Get the Cauliflower "Popcorn" recipe.

RELATED: 5 Evidence-Based Turmeric Health Benefits You Should Know About

10

Sheet Pan Chicken with Apples and Delicata Squash

chicken apples and delicata squash on a sheet pan
Mike Garten

Cook up a complete (hands-off!) feast with just two sheet pans and a handful of ingredients — including apples, which have anti-inflammatory effects according to numerous clinical trial studies.

Get the Sheet Pan Chicken with Apples and Delicata Squash recipe.

RELATED: 60 Healthy Chicken Recipes That Are Anything but Boring

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11

Gingery Spring Soup

gingery spring soup
Mike Garten

Cozy up with a bowl of feel-good comfort that's chock-full of nutrient-rich vegetables and aromatics.

Get the Gingery Spring Soup recipe.

12

Salmon with Grapefruit and Lentil Salad

salmon with lentils and grapefruit
Danielle Occhiogrosso Daly

For a fast fix, whip up this hearty dinner, full of protein-packed lentils, vitamin C-rich grapefruit and heart-healthy salmon. It only takes 15 minutes to make!

Get the Salmon with Grapefruit and Lentil Salad recipe.

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13

Ultimate Green Juice

green juice in a glass
mike garten

Here's an excuse to pull out your juicer and hydrate in style. This refreshing juice is chock-full of green goodies like kale, celery, mint and apples.

Get the Ultimate Green Juice recipe.

RELATED: The Best Juicers, According to Testing

14

Tomato-Poached Cod with Olives and Capers

tomato poached cod with olives and capers in a black bowl
mike garten

Stress less about cooking fish, thanks to this foolproof method that lessens the chance of your fillets drying out: Simply simmer cod in a flavorful liquid until about done.

Get the Tomato-Poached Cod with Olives and Capers recipe.

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15

Paprika Chicken with Crispy Chickpeas and Tomatoes

paprika chicken with crispy chickpeas and tomatoes on a sheet pan
Mike Garten

Juicy tomatoes (and a ton of garlic!) create a built-in sauce for chicken as everything roasts together on a single sheet pan. Plus, cooking tomatoes actually makes its nutrients like lycopene, a natural antioxidant, more bioavailable.

Get the Paprika Chicken with Crispy Chickpeas and Tomatoes recipe.

RELATED: 50 Low-Calorie Meals That Seriously Pack In Flavor

16

Kohlrabi and Apple Salad

kohlrabi and apple salad good housekeepingsavor featureseptoct 2024
Mike Garten

Sad side salad? No way! This fresh, raw salad is full of crunchy cruciferous vegetables and tart apples, plus heaps of mint and chopped pistachios.

Get the Kohlrabi and Apple Salad recipe.

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17

Seared Salmon with Spiced Sweet Potatoes

seared salmon with spiced sweet potatoes on black plate
Mike Garten

This feel-good, flavor-packed weeknight dinner features roasted sweet potato pieces with crushed coriander and sliced chile. The orange root veg touts high concentrations of beta-carotene, which helps make vitamin A and is an antioxidant that protects cells from damage caused by free radicals.

Get the Seared Salmon with Spiced Sweet Potatoes recipe.

18

Oatmeal with Greens, Tomato and Egg

oatmeal with greens and eggs on blue background with spoon
Mike Garten

Consider a bowl of oatmeal the fiber-rich blank canvas for all sorts of healthful toppings — ranging from berries and chopped apples to savory additions like tomatoes, spinach and eggs.

Get the Oatmeal with Greens, Tomato and Egg recipe.

RELATED: These Mediterranean Diet Breakfasts Will Brighten Up Your Mornings

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19

Wild-Salmon Cakes with Quinoa Salad

wild salmon cakes with quinoa salad   mother's day dinners
Mike Garten

Instead of a straight-up salmon fillet, serve up the fish in flavor-packed patties. Pile 'em on a plate of greens and quinoa, then top with a drizzle of basil-orange vinaigrette. Yum!

Get the Wild-Salmon Cakes with Quinoa Salad recipe.

20

Tomato-Roasted Cod with Spiced Almonds

tomato roasted cod with spiced almonds
Mike Garten

Nuts provide a source of healthy fats, which can help your body fight chronic inflammation. While you can snack on some by the handful, it's a bit more fun to get creative and use them as a crunchy topping for fish.

Get the Tomato-Roasted Cod with Spiced Almonds recipe.

Headshot of Stefani Sassos, M.S., R.D.N., NASM-CPT
Reviewed byStefani Sassos, M.S., R.D.N., NASM-CPT
Nutrition & Fitness Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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