25 Anti-Inflammatory Recipes
If you’re doing an anti-inflammatory diet, you’ll want to check out this round-up of the best Anti-Inflammatory Recipes that are made using real food ingredients that are also gluten-free, dairy-free, and refined sugar-free. These easy recipes are not complicated and use everyday ingredients.
An anti-inflammatory approach is one that focuses on consuming minimally processed foods and meals that have a balance of protein, carbs, fiber, and fat. It also reduces consumption of ultra-processed foods, added sugars, and heavily fried or highly refined foods.
Anti-Inflammatory Diet Recipes From a Nutritionist
Here are some great anti-inflammatory recipes that can be made on the stovetop, in the Instant Pot pressure cooker, or even in an air fryer. Scroll down to get all 25 recipes.
Instant Pot Turkey Chili Without Beans
This hearty and healthy Instant Pot Turkey Chili Without Beans is a super easy meal prep recipe. Make a big batch and enjoy it throughout the week. This family favorite recipe is also gluten-free, paleo, and Whole30.
Detox Cabbage Vegetable Soup
Whether you want to increase your vegetable intake or reset your system, try this delicious Cabbage Vegetable Detox Soup. Make it easily in the Instant Pot or Stovetop. This soup is high in fiber and flavor, but low in calories and fat.
Avocado Mango Shrimp Salad Recipe (High-Protein)
This Avocado Mango Shrimp Salad recipe combines fresh flavors and a variety of textures. Perfect for a light lunch or as a vibrant side dish, it offers a delightful blend of nutrition and flavor. It’s also high in protein!
Instant Pot Salmon & Potatoes
This Instant Pot Salmon and Potatoes recipe uses frozen fillets for a last-minute, weeknight meal that is gluten-free, healthy, and so delicious. This dish comes together in less than 30 minutes!
Mexican Buddha Bowls with Spicy Tahini Sauce
Are you looking for a healthy and flavorful meal to add to your rotation? These Mexican Buddha Bowls are perfect for you! The bowls are packed with nutritious ingredients, like black beans, rice and veggies, and topped with a delicious Spicy Tahini Sauce. This is a great meal prep lunch or dinner.
P.F. Chang’s Pepper Steak (Copycat Recipe)
Here’s an easy budget-friendly and quick Copycat recipe of the delicious P.F. Chang’s Pepper Steak. This 30-minute meal is a family favorite!
Instant Pot Vegetable Stew
This Instant Pot Vegetable Stew is hearty, nourishing, and easy to make. It only takes 35 minutes to make in either the Instant Pot pressure cooker or on the stovetop. Make it with a variety of fresh or frozen vegetables. This is an easy and satisfying vegetarian and vegan meal.
Air Fryer Mahi Mahi
Learn how to cook tender and flaky Air Fryer Mahi Mahi Fillets for a perfect easy weeknight dish. This white fish is served with a fresh mango salsa for the perfect healthy and satisfying meal.
Ground Bison and Cauliflower Bowl
This Ground Bison Veggie Bowl recipe is perfect for paleo and low-carb diets. It’s a grain-free and easy recipe that is so delicious and satisfying. This is a 30-minute meal that you can make on busy weeknights.
Instant Pot Vegan Stew with Chickpeas
This Moroccan-Inspired Instant Pot Vegan Stew is made with chickpeas, sweet potatoes, and warming spices like cinnamon and ginger. Make it for an easy lunch or dinner. The leftovers are amazing, too! This recipe is 100% plant-based and gluten-free.
Salmon Stir-Fry With Vegetables and Sauce (Gluten-Free)
Salmon Stir-Fry is a healthy dinner recipe that is super quick to make. This simple and low-carb version can be adapted to use the vegetables you like the best. This is a flavorful and balanced meal that can easily be made gluten-free.
Slow Cooker Chicken Stew with Lentils and Spinach
This Middle Eastern-inspired Slow Cooker Chicken Stew with Lentil and Spinach is so comforting and delicious. Add this easy crockpot recipe to your weekly meal plan for a healthy dinner idea. The leftovers are great too.
Sweet Potato Beef Chili
This recipe for Sweet Potato Beef Chili is a tasty and nourishing dinner that you can throw together in a short amount of time. You can serve it right out of the pot, and then use the leftovers for lunch or dinner the next day. This homemade chili can be made easily in the Instant Pot or on the stovetop.
Slow Cooker Salmon
Here’s how to make tender Slow Cooker Lemon Salmon for the ultimate easy dinner. The cooked fish is served with a garlic lemon sauce that is healthy and delicious!
Sweet Potato Shepherd’s Pie
This delicious Sweet Potato Shepherd’s Pie is full of hearty vegetables and flavorful ground beef. The sweet potato topping is creamy and luscious. This main dish recipe is a family favorite! Gluten-free, grain-free, and paleo.
Ground Chicken Lettuce Tacos with Mango Salsa
Ground Turkey Lettuce Tacos with Mango Salsa is the perfect low-carb, flavorful dinner recipe. Add this 30-minute meal to your next meal prep. Gluten-free, grain-free, and super yummy!
Instant Pot Pork Chops & Rice
This recipe for Instant Pot Pork Chops and Rice is perfect for a busy weeknight or a Sunday dinner. This easy one-pot meal is balanced, nutritious, and flavorful. You only need 40 minutes from start to finish.
Chili’s Shrimp Fajitas
When you’re craving Chili’s Restaurant Shrimp Fajitas, but you want to make them at home, here’s a Copycat recipe that is so easy and flavorful. Serve this healthy Mexican-style dish with corn tortillas or sautéed cauliflower rice for a low-carb option.
Bone Broth Chicken Soup
This hearty and nourishing Bone Broth Chicken Soup with vegetables and potatoes is perfect for a comforting one-pot meal. Use prepared or homemade bone broth for this delicious and flavorful soup.
Ground Bison Stir-Fry Recipe
This Ground Bison Stir-Fry recipe combines the heartiness of bison with the fresh crunch of bell peppers, onions, and broccoli. Enhanced with a simple savory ginger sauce, it’s a 30-minute nutritious meal that’s both savory and satisfying.
Keto Chicken Meatloaf Without Breadcrumbs
This Keto Ground Chicken Meatloaf is a satisfying, protein-packed dinner. This recipe uses almond flour instead of breadcrumbs, sugar-free ketchup, and no brown sugar.
Unstuffed Pepper Skillet
This Unstuffed Pepper Skillet is an easy, one-pan take on classic stuffed bell peppers. It has all the familiar, comforting flavors but skips the cheese to keep it dairy-free. Packed with protein and perfectly balanced, it’s ideal for a wholesome dinner or meal prep for the week.
Instant Pot Chicken Curry with Potatoes & Carrots
This delicious and easy Instant Pot Chicken Curry with Potatoes and Carrots is such a satisfying dinner recipe! It’s a one-pot meal that has authentic flavor without being too spicy. This healthy chicken dinner is ready in just 38 minutes.
Gluten-Free Dairy-Free Frittata Recipe
This Gluten-Free Dairy-Free Frittata recipe is filled with flavorful vegetables like bell pepper, spinach, and mushrooms. This is an excellent breakfast, brunch or lunch option with no milk or cheese.
Panda Express Mushroom Chicken (Copycat)
Everyone loves this healthy makeover of the Panda Express Mushroom Chicken recipe. Zucchini, mushrooms and chicken get cooked with a sticky ginger sauce. Serve it with cooked white rice or cauliflower rice. This is a 30 minute meal!
Is Anti-Inflammatory a Diet?
In practical terms, this approach is less about following a strict list and more about shifting your usual choices in a healthier direction. Many people start by cooking at home more often, reading labels more carefully, and choosing simpler options when they eat out.
As a nutritionist, I view an anti-inflammatory diet as a practical, food-first approach that prioritizes overall quality and balance rather than strict rules. I try to help people make changes such as choosing more minimally processed options, building satisfying meals with protein, fiber, and healthy fats, and relying less on ultra-processed foods and added sugars.
That being said, if you want a stricter approach, you could always try something like Whole30 or paleo (see my article which discusses the differences between clean eating and paleo).
I would describe my own dietary intake as being anti-inflammatory, although I have had to make additional modifications based on my personal needs. I encourage you to do the same! If you don’t feel good when eating foods like grains or eggs, then you may need to limit those too.
Anti-Inflammatory Food List
Foods commonly included
- Vegetables and fruits
- Beans and lentils
- Whole grains (as tolerated, some people may need to avoid gluten-containing grains)
- Nuts and seeds
- Healthy fats (especially olive oil, avocado, and fatty fish)
- Lean proteins (fish, poultry, eggs, and minimally processed options)
- Herbs, spices, and unsweetened drinks (water, tea, coffee)
Foods commonly limited
- Ultra-processed packaged foods
- Sugary drinks and frequent sweets
- Refined grains (white bread, pastries, many snack foods)
- Deep-fried foods and foods made with lots of refined oils or seed oils
More Anti-Inflammatory Recipes You Might Like
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
