22 Anti-Inflammatory Recipes You Can Feel Good About Eating

Fighting inflammation has never been so delicious.

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Updated on April 12, 2024

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cauliflower faux-tato salad served in a pink bowl — Photo: Linda Xiao

These recipes are packed with good-for-you ingredients—like leafy greens, berries, beans, nuts, and fatty fish—that naturally reduce inflammation in the body. But what is inflammation, exactly? It's a process that occurs when the body fights infections or recognizes anything foreign. However, the body can also be tricked into becoming inflamed when we eat certain things, especially processed foods, most meats, dairy, and some oils. The good news: There are plenty of delicious anti-inflammatory recipes to enjoy, like those in this collection.

The recipes ahead are packed with whole foods, including whole grains, legumes, and seafood. Many also contain flavorful spices, which have potent anti-inflammatory properties. From soups to salads to main dishes, these healthy recipes will help you eat well and reduce inflammation.

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Strawberry Spinach Salad

Strawberry Spinach Salad on blue surface with dishtowel — Kelsey Hansen

Brighten up your next meal with this fresh salad. Both strawberries and spinach are packed with antioxidants and vitamin C, which naturally tamp down inflammation. The combination of berries and feta is also divine, though you can leave out the latter to make this dish dairy-free.

02 of 22

Mixed Berry, Almond, and Chia-Seed Smoothie Bowl

Lennart Weibull

You can make this colorful, nutritious smoothie bowl any time of the year; use frozen berries when it's not berry season. It's a dairy-free treat that's made with almond milk, chia seeds, and cinnamon.

03 of 22

Minty Margarita Guacamole

minty margarita guacamole — Chelsea Cavanaugh

Of course, avocado is the star of this guacamole; be sure to use ripe fruits for the best flavor. What sets this guac recipe apart is that there aren't any tomatoes, but we've added orange zest and juice in addition to the usual lime juice for twice the pop of citrus—and plenty of fresh mint for a margarita-like fresh flavor.

04 of 22

Roasted Carrots With Oat Dukkah

oat dukkah roasted carrots — Sidney Bensimon

Colorful carrots are tossed with olive oil, roasted, and sprinkled with an anti-inflammatory mix of nuts, oats, sesame and fennel seeds, and spices. Enjoy as an appetizer or side dish.

05 of 22

Turmeric and Lemon Tea

Aaron Dyer

This quick and easy brew of turmeric, honey, lemon, and cayenne will soothe the body. It's simple to make and the lemon and honey balance out the strong taste of turmeric, which has long been used in traditional Indian and other Asian medical practices to treat inflammation. Turmeric also contains curcumin, which aids digestion.

06 of 22

Butternut Squash Soup With Coconut Milk and Ginger

Vegan Butternut Squash Soup — BRYAN GARDNER

This vibrant orange soup is prepared by blending butternut squash and coconut milk, resulting in a deliciously healthy dish. It also calls for fresh ginger, which offers a zesty punch and powerful anti-inflammatory properties. To make it a complete meal, add a plant-based protein (like lentils or beans) and whole grains (like quinoa or brown rice) to the soup.

07 of 22

Golden Dal With Gingered Tomatoes

golden dal gingered tomatoes — Sidney Bensimon

A trifecta of anti-inflammatory spices—cumin, turmeric, and ginger—perk up the blistered tomato topping and add a sunny hue to this red lentil stew. In addition to being high in fiber, lentils are rich in magnesium which has been shown to reduce inflammation.

08 of 22

Wild Salmon and Romanesco Pilaf

Wild Salmon and Romanesco Pilaf — Con Poulos

Fatty fish, like tuna and salmon, promote the dispersal of inflammation in our bodies by balancing out the toxins in our diets. A bonus result: You feel less bloated. Here, Romanesco, a cruciferous vegetable similar to broccoli and cauliflower, is turned into a pilaf to create a complete meal.

09 of 22

Whole-Wheat Tagliatelle With Creamy White-Bean and Kale Sauce

whole-wheat tagliatelle with creamy white-bean and kale sauce — Ryan Liebe

Minimizing dairy consumption is a strong anti-inflammatory strategy, so we created this silky sauce, which comes together by blending cannellini beans rather than using heavy cream. It's paired with kale, one of the healthiest greens around, creating a full-bodied bright green sauce to coat whole wheat noodles.

10 of 22

Seared Beets With Turmeric-Tahini Broccoli and Salmon

seared beets with turmeric-tahini broccoli and salmon — Ryan Liebe

This dish brings together three anti-inflammatory ingredients: broccoli, salmon, and beets, and in just the right amounts to ensure a balanced meal. Treating a vegetable like a steak, as we do here with the beets, is a genius idea. They are sliced thick and seared on both sides until crisp but tender.

11 of 22

Pinto-Bean Burgers

pinto bean burgers — Armando Rafael

Turn beans, the ultimate pantry staple, into a healthy and budget-friendly burger—you won't miss the meat. Serve the burgers with more whole foods; atop a bed of greens with the healthy fat duo of avocados and almonds.

12 of 22

Berry-Banana Kefir Bowl

berry-banana kefir bowl — Lennart Weibull

The berries and bananas in this bowl are naturally anti-inflammatory, though the kefir is especially noteworthy. As a source of probiotics, kefir will help support gut health—an important factor of managing inflammation. Unsweetened cocoa powder adds more flavor and nutrients, dark chocolate chunks would also work well.

13 of 22

Cauliflower Faux-Tato Salad

cauliflower faux-tato salad served in a pink bowl — Linda Xiao

White potatoes spike blood sugar which can lead to an anti-inflammatory response in the body. Next time a potato salad craving hits, look to "the other" white vegetable, cauliflower. Another healthy choice is to opt for an olive oil-based dressing rather than mayonnaise. It's deemed one of the healthiest fats, olive oil is good for you both inside and out.

14 of 22

Bloody-Mary Tomato Salad

bloody mary tomato salad — Dana Gallagher

We love the refreshing juicy quality of a ripe tomato. Not only does this fruit taste juicy and deliciious, but it's also an amazing source of inflammation-fighting vitamin C. In this salad, we take flavor inspiration from a brunch classic, the Bloody Mary—but there's no alcohol. Beautiful heirloom tomatoes are dressed with oil, celery seeds, and horseradish, it's an unbelievably delicious combination.

15 of 22

Cashew-Chickpea Salad with Cabbage Slaw

cashew-chickpea salad with cabbage slaw — Ryan Liebe

This recipe is our meat-free version of the popular Chinese chicken salad, a fusion dish said to have been created in California in the 1980s. It relies on the powerful duo of nuts and beans to create a textured and satisfying topping. Combined with vitamin C-rich mandarins and cabbage, this salad is a real anti-inflammatory powerhouse.

16 of 22

Lemon-Herb Sardine Salad

Lemony sardine salad — Bryan Gardner

High in inflammation-busting omega-3 fatty acids, sardines have a robust flavor that plays well with lemon and herbs. Serve the dish on a bed of greens or on top of whole grain crackers for an elegant upgrade on tinned fish.

17 of 22

Warm Spinach Salad With Shiitake Mushrooms and Red Onion

warm spinach salad with shiitake mushrooms and red onion — Paola + Murray

Whether you go for spinach, kale, or Swiss chard, basically any dark leafy green can help keep your body work more efficiently. The darker the green usually means the more chlorophyll, which helps the body detoxify. Here, a dueling combo of raw and cooked spinach come together in a salad with vitamin D-rich mushrooms.

18 of 22

Quick Pickled Beets

Shaved Beets With Orange — Marcus Nilsson

Adding more anti-inflammatory foods to your diet doesn't have to be complicated, as proven by these quick pickled beets. The recipe is simple: Boil fresh beets, cut them into slices or chunks, and add a light vinaigrette. Serve alongside an anti-inflammatory seafood entrée such as salmon, sea bass, or halibut, or on top of a fresh salad.

19 of 22

Kale, White Bean, and Farro Soup

kale white bean and farro soup served in a white bowl — Kate Mathis

Beans are little power players, packed full of iron and magnesium, both of which help blood flow through your body and reduce inflammation. Plus, canned beans are great in a pinch, making it easy to incorporate anti-inflammatory foods into your routine. This hearty soup makes good use of canned white beans, along with antioxidant-rich kale and tomatoes.

20 of 22

Watercress, Strawberry, and Toasted-Sesame Salad

Watercress, Strawberry, and Toasted-Sesame Salad — Gentl and Hyers

So fresh and so delicious, that's this savory salad. Juicy strawberries pair with peppery greens to create a dish that tastes as good as it looks. Not only do sesame seeds have anti-inflammatory properties, they're also anti-aging and loaded with antioxidants.

21 of 22

Avocado Deviled Eggs

Avocado Deviled Eggs EH

On their own, eggs are anti-inflammatory due to their rich content of lutein and zeaxanthin—but adding avocado will add even more health benefits. In this recipe, creamy avocado is mixed with boiled egg yolks, resulting in a luscious upgrade on the classic appetizer. Consider your own mayonnaise for the most nutritious version of this dish.

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No-Mayo Mediterranean Tuna Salad

no-mayo mediterranean tuna salad served with salad greens — Johnny Miller

Canned tuna gets a zesty transformation in this lightened-up version of tuna salad. The anti-inflammatory fish is tossed with lemon-caper vinaigrette instead of mayo, giving it a fresh and bright flavor that can't be beaten. Enjoy it on top of whole grain crackers, with vegetables, or simply by the spoonful.

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