18 Three-Step Anti-Inflammatory Dinner Recipes
Reviewed by Dietitian Annie Nguyen, M.A., RD
Anti-inflammatory foods like dark leafy greens, omega-3 rich fatty fish and whole grains are the highlight of these easy dinner recipes. In just three steps or less, you can have a flavorful meal on the table that can help your body fight against pesky symptoms of inflammation like muscle aches, mental fog and digestive issues. Recipes like our Salmon & Avocado Poke Bowl and Butternut Squash Soup with Apple Grilled Cheese Sandwiches are easy to make, packed with nutrients and help you feel your best.
Spinach, Lima Bean & Crispy Pancetta Pasta
We opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor.
Salmon & Avocado Poke Bowl
Poke (pronounced poh-kay), the bite-size marinated fish salad famous in Hawaii, is so popular that it's sold by the pound in supermarkets. Now it has crossed the Pacific to become the meal-in-a-bowl du jour, served in eateries from Los Angeles to New York. But it's easy to make at home with this quick recipe. Sriracha and Chinese-style mustard add a touch of heat to the classic poke seasoning of soy sauce and sesame oil. Serving it over a brown rice salad makes it a meal.
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.
Butternut Squash Soup with Apple Grilled Cheese Sandwiches
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.
One-Pot Lemon-Broccoli Pasta with Parmesan
This hearty pasta dish with bright, fresh flavor is ideal for busy weeknights. The Parmesan adds welcome saltiness and notes of umami and you get added texture from the slight crunch of broccoli and whole-wheat noodles. Add some shredded rotisserie chicken, grilled shrimp or crispy chickpeas to punch up the protein.
One-Pot Lentil & Vegetable Soup with Parmesan
This lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body. If you avoid cheese made with rennet, look for vegetarian Parmesan cheese, which is made without it.
Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
This fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dinner.
Quinoa Chili with Sweet Potatoes
This hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.
Egg Drop Soup with Instant Noodles, Spinach & Scallions
Whisking a beaten egg into simmering broth is a quick and easy way to add creaminess and protein to noodle soup mix. Add freshness with a handful of baby spinach at the end. This recipe can easily be doubled to serve 2 and use the whole package of noodles. To cut back on sodium, look for noodle varieties with less than 600 mg sodium per serving or use less of the seasoning packet.
Buffalo Cauliflower Tacos
The avocado and ranch help soften the spiciness of the roasted Buffalo cauliflower, which is perfectly tender and flavorful in these vegetarian tacos. The roasted corn adds some sweetness and the romaine some fresh, crisp, crunch.
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
Chicken Parmesan & Quinoa Stuffed Peppers
Chicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.
Chicken & Kale Soup
This easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. For convenience, you can make this soup with frozen kale without the need to thaw it beforehand.
Black Bean-Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Roasted Vegetable & Black Bean Tacos
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
Creamy Spinach Pasta
This might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected—especially in a healthy pasta recipe.
20-Minute Balsamic Mushroom & Spinach Pasta
This 20-minute veggie pasta dish is super savory, thanks to meaty mushrooms, while the natural sweetness from the balsamic vinegar, basil and pistachios brighten up this quick, healthy vegetarian dinner.
Easy Tuna Cakes with Greens & Lemon Dressing
Dried herbs, white beans and canned tuna come together in these easy tuna cakes served over greens. A lemony dressing ties this quick dinner together.
Originally appeared: EatingWell.com, August 2023
