10+ Anti Inflammation Recipes to Soothe Your Body and Boost Health

Anti-inflammatory recipes center around foods that help calm swelling and discomfort. These dishes use ingredients that naturally support your health.

You can actually enjoy tasty meals while giving your body a nutrient boost. It’s not just about eating “healthy”—it’s about feeling better, too.

Making anti-inflammatory recipes is surprisingly easy. You don’t need fancy skills or rare ingredients.

With a few basic steps, you can whip up meals that are both delicious and good for you.

1) Roasted Veggie & Black Bean Bowl

This bowl is a straightforward way to enjoy a healthy, anti-inflammatory meal. Roasting sweet potatoes, onions, and poblano peppers brings out their natural sweetness.

Black beans add protein and fiber, making it satisfying without any meat. The flavors come together with just a little seasoning.

You can make this for lunch or dinner. It’s a one-pan meal, so cleanup is a breeze.

The roasted veggies are packed with antioxidants. Black beans keep you energized and full.

Ingredients

• 2 cups sweet potatoes, cubed
• 1 cup onion, sliced
• 1 poblano pepper, sliced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 450°F (230°C).
2. Toss sweet potatoes, onions, and poblano pepper with olive oil, cumin, salt, and pepper.
3. Spread veggies on a baking sheet lined with parchment paper.
4. Roast for 25-30 minutes, stirring halfway through.
5. Heat black beans in a small saucepan over low heat.
6. Serve roasted veggies over black beans.

2) One-Skillet Garlicky Salmon and Broccoli

This recipe is great when you want a healthy meal without much fuss. You cook salmon, broccoli, and bell peppers all in one pan.

The salmon turns out tender and flaky. The broccoli soaks up that garlicky flavor.

It’s a quick weeknight dinner—done in about 20 minutes. This dish is packed with omega-3s and protein.

Ingredients

• 1 1/4 pounds skinless salmon, cut into 1-inch pieces
• 5 cups broccoli florets
• 2 red bell peppers, chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and cook until fragrant, about 1 minute.
3. Add salmon pieces and cook for 3-4 minutes per side until opaque.
4. Add broccoli and bell peppers, season with salt and pepper.
5. Cook, stirring occasionally, for 5-7 minutes until vegetables are tender.
6. Serve warm.

For the full recipe, check out this one-skillet garlicky salmon and broccoli page.

3) Seared Salmon with Charred Green Beans

Seared salmon is simple and loaded with omega-3s, which can help with inflammation. You’ll char green beans alongside the fish for a smoky flavor.

This recipe just needs salmon, green beans, garlic, capers, and a bit of red chile. It’s quick to cook and cleanup is easy.

Searing the salmon gives you a crispy outside with a tender inside. The green beans get a nice char but stay crunchy.

Ingredients

• Salmon fillets
• Fresh green beans
• Garlic cloves
• Capers
• Red chile flakes

Cooking Instructions

1. Heat a skillet over medium-high heat.
2. Add salmon, skin side down, and cook 4-5 minutes until crispy. Flip and cook 2-3 more minutes.
3. Remove salmon and set aside.
4. In the same pan, add green beans and garlic. Cook until beans are charred, about 5-6 minutes.
5. Stir in capers and red chile flakes.
6. Serve salmon with green beans on the side.

Find more about this recipe here.

4) Roasted Chickpea, Tomato and Chicken Bowl

This bowl gives you plenty of protein and fiber in one go. Chickpeas and chicken roast together with garlic and tomatoes for rich flavor.

You’ll get juicy tomatoes, tender chicken, and crunchy chickpeas all in one bite. It’s easy to make on a single baking sheet.

Add your favorite spices—cumin or paprika both work great. Garlic and tomatoes bring their own anti-inflammatory benefits.

Ingredients

• 2 cups cooked chickpeas
• 2 chicken breasts
• 1 cup cherry tomatoes
• 2 cloves garlic, smashed
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss tomatoes, garlic, chickpeas, olive oil, cumin, salt, and pepper on a baking sheet.
3. Roast for 12 minutes.
4. Season chicken breasts with salt and pepper.
5. Place chicken on the baking sheet with chickpeas and tomatoes.
6. Roast all for another 15-20 minutes until chicken is cooked through.
7. Serve warm in bowls.

You can find this recipe at Good Housekeeping’s roasted chickpea, tomato, and chicken bowl.

5) Oat Porridge with Berries

Oat porridge with berries is a cozy, straightforward breakfast. Oats pack in fiber that helps with inflammation.

Fresh berries give you antioxidants and a pop of color. Use strawberries, blueberries, or raspberries—whatever you like.

Toss on some walnuts or chia seeds for crunch and healthy fats. This breakfast is warm, filling, and easy to make.

Ingredients

• 1 cup rolled oats
• 2 cups water or milk
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• 1 tablespoon walnuts or chia seeds
• Optional: honey or maple syrup

Cooking Instructions

1. In a pot, bring water or milk to a boil.
2. Add oats and reduce heat to low.
3. Cook oats for about 5-7 minutes, stirring occasionally.
4. Remove from heat and pour into a bowl.
5. Top with berries and walnuts or chia seeds.
6. Drizzle honey or maple syrup if you want it sweeter.

6) Buckwheat and Chia Seed Porridge

You can whip up a healthy porridge with buckwheat and chia seeds. Both are known for their anti-inflammatory properties.

Soak the buckwheat overnight to soften it up. Chia seeds give it a unique texture and a nutrient boost.

Try adding chai spices like cinnamon or ginger for extra flavor. It’s a warm, comforting breakfast that’s easy on your body.

Ingredients

• 1 cup buckwheat groats
• 2 tablespoons chia seeds
• 2 cups water or milk
• 1 teaspoon chai spice mix (cinnamon, ginger, cardamom)
• Sweetener to taste (like honey or maple syrup)

Cooking Instructions

1. Rinse buckwheat groats and soak them in water or milk overnight in the fridge.
2. In the morning, drain and rinse the groats.
3. Combine soaked buckwheat, chia seeds, 2 cups fresh water or milk, and chai spices in a pot.
4. Cook over medium heat for 8-10 minutes, stirring.
5. Sweeten if you like, then serve warm.

This one’s easy to prep ahead for the week. For more details, see the buckwheat and chia seed porridge recipe.

7) Blueberry Buckwheat Pancakes

Blueberry buckwheat pancakes are a fun way to get anti-inflammatory foods in your morning routine. Buckwheat is full of polyphenols like quercetin and rutin.

Blueberries add antioxidants and a natural sweetness. You don’t need much extra sugar.

These pancakes come together fast, and you can make them ahead. Top with blueberry compote or coconut yogurt for more flavor, and toasted walnuts if you’re into crunch.

Ingredients

• 1 cup buckwheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1 cup milk or plant-based milk
• 1 large egg
• 1 tablespoon honey or maple syrup
• 1 cup fresh or frozen blueberries
• 1/4 cup toasted walnuts (optional)

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Mix buckwheat flour, baking powder, and cinnamon in a bowl.
3. In another bowl, whisk milk, egg, and honey. Combine wet and dry ingredients.
4. Gently fold in blueberries.
5. Heat a non-stick pan over medium heat and cook pancakes until bubbles form, about 2-3 minutes per side.
6. Transfer pancakes to a baking sheet and bake for 10 minutes to finish cooking.
7. Serve warm with your favorite toppings.

8) Scrambled Eggs with Spinach and Turmeric

This dish is a quick, tasty way to sneak anti-inflammatory ingredients into your day. Turmeric brings curcumin, which may help with inflammation.

Spinach adds vitamins and minerals, making your eggs even better. Whisk eggs with turmeric, then cook them gently with fresh spinach.

Use butter or coconut oil for flavor. The eggs stay soft and the spinach turns tender.

This meal works for breakfast or a fast dinner. It’s ready in just a few minutes and is bright, colorful, and full of nutrients.

Ingredients

• 3 large eggs
• 1 teaspoon turmeric powder or 1 teaspoon grated fresh turmeric
• 1 cup fresh spinach leaves
• 1 tablespoon butter or coconut oil
• Salt and pepper to taste

Cooking Instructions

1. Crack the eggs into a bowl and whisk them with the turmeric until they’re blended.

2. Heat the butter or coconut oil in a frying pan over medium heat (about 350°F / 175°C).

3. Toss in the spinach and let it wilt—should only take about a minute.

4. Pour the egg mixture into the pan.

5. Stir gently, cooking for 3-5 minutes until the eggs are softly scrambled and still a little creamy.

6. Sprinkle with salt and pepper before serving.

You can check out more tips on making turmeric scrambled eggs with spinach at Becomingness.

9) Chargrilled Vegetable Salad

Chargrilled vegetable salad is such a simple and honestly delicious way to eat more anti-inflammatory foods.

You grill up veggies like bell peppers, zucchini, and eggplant until they’re soft and have those lovely grill marks.

Grilling really brings out their sweetness and adds a smoky edge.

Toss the veggies with a dressing—maybe just olive oil, lemon juice, and some fresh herbs.

Eat it warm or at room temp.

This salad goes well with grilled chicken or fish if you want to make it a meal.

Ingredients

• 1 red bell pepper
• 1 yellow bell pepper
• 1 zucchini
• 1 eggplant
• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh herbs like parsley or basil

Cooking Instructions

1. Preheat your grill or grill pan to medium-high (about 400°F / 200°C).

2. Slice the vegetables into thick strips or rounds.

3. Brush them with olive oil and season with salt and pepper.

4. Grill the veggies for 4-6 minutes per side, until they’re tender and a bit charred.

5. Take them off the grill and put them in a bowl.

6. Drizzle with lemon juice and scatter over the fresh herbs.

7. Toss gently and serve.

10) Roasted Mackerel with New Potatoes and Beetroot

This dish is straightforward and packed with good flavors.

Roasting mackerel alongside new potatoes and beetroot gives you a healthy meal without much fuss.

Start by roasting the potatoes with a splash of oil and some garlic.

While those cook, prep the beetroot and roast until it’s tender.

Mackerel cooks fast in the oven, staying moist and flavorful.

It’s a quick dinner that feels a bit special—plus, you get omega-3s from the fish and plenty of nutrients from the veggies.

Ingredients

• Mackerel fillets
• New potatoes
• Beetroot
• Olive oil
• Garlic cloves
• Salt and pepper

Cooking Instructions

1. Set your oven to 400°F (200°C).

2. Grab some new potatoes and toss them with olive oil and crushed garlic.

3. Spread the potatoes out on a baking tray.

4. Slide them into the oven and roast for 20 minutes.

5. After that, add beetroot chunks to the tray.

6. Roast everything for another 15 minutes.

7. Place the mackerel fillets on top, skin side up.

8. Roast for 10 more minutes, just until the fish looks cooked through.

9. Sprinkle with salt and pepper.

10. Serve right away.