I like to cook most days, but I also appreciate a fairly quick recipe with a shorter ingredient list—especially on busy weeknights. Keeping dinner simple makes it easier to stay consistent with anti-inflammatory eating without spending hours in the kitchen.
With three growing boys, I also look for meals that feel familiar, can be deconstructed when needed, and work well as leftovers for lunch or can be repurposed into another dinner. A few nights each week, one of my boys is my supervised kitchen helper—or “sous chef”—so I also favor meals with simple enough steps that a child can help alongside me.
Each meal is built around protein, fiber-rich carbohydrates, colorful fruits and vegetables, and healthy fats. Some also include plant-based proteins like beans, chickpeas, or edamame for an extra boost of fiber and nutrients.
For the full framework, see my guide on How to Start an Anti-Inflammatory Diet.
12 Easy Anti-Inflammatory Dinner Recipes
1. Sheet Pan Chicken Fajitas
A friend shared this favorite recipe with me last year, and now I’m sharing it with you. I’ve made it for groups of 20 and many times for our family of five. We like it so much that we actually prefer these fajitas to restaurant versions.
One simple way I adjust many recipes to make them more anti-inflammatory is to double or triple the vegetables and choose whole grains when possible. For this recipe, I use sliced chicken thighs, 6 bell peppers, 1 onion, warm corn tortillas, and brown rice. Depending on what we have on hand, I’ll add salsa, black beans, cilantro, lime juice, and shredded cheese. I prefer to use 3 bell peppers and 4 poblano peppers, but the store was out of poblano.
It also works well as a deconstructed meal, since everyone can choose which parts they want on their plate.
2. Breakfast for Dinner
Our family loves breakfast for dinner! We call it “Mega Breakfast,” which usually includes high-protein whole-wheat waffles, eggs, sautéed greens, chopped or whole fruit, nut butter, maple syrup, and water or milk. I typically quadruple the waffle recipe, then refrigerate or freeze the extras for Sunday breakfast or busy mornings later in the week.
You could also swap the fruit for a fruit smoothie, serve eggs alongside whole-wheat pancakes, or sauté extra vegetables for an egg scramble.
This meal takes about 30 minutes, so making a large batch of waffles saves time on breakfast later in the week.
3. Sheet Pan Salmon, Potatoes, Carrots, Onions, and Greens
Sheet pan meals are a quick, delicious way to get dinner on the table. I use my anti-inflammatory plate method—¼ plate protein, ¼ plate high-fiber carbohydrates, and ½ plate vegetables—when deciding what to put on the pan.
I bake everything at 425°F. Start with sliced or diced sweet potatoes or regular potatoes, carrots, and onions, tossed with olive oil, black pepper, salt, and garlic powder. Roast for about 15 minutes, then add the salmon fillet, seasoned with the same olive oil and seasonings, on a piece of parchment paper (I usually need a different pan since it’s for 7-9 servings). Continue baking for another 15 minutes, or until the salmon is cooked through and the vegetables are tender.
While everything finishes in the oven, I make my 5-minute sautéed leafy greens for an extra serving of vegetables.
4. Chicken or Beef Tacos With Black Beans
Tacos are another family favorite. In my cast-iron skillet, I cook 1 pound of chicken or lean ground beef. At the same time, I warm drained canned black beans to help stretch the meal and our food budget while adding plant-based protein, fiber, and nutrients.
One of my boys usually warms the corn tortillas in a skillet next to me. Depending on what we have, I serve tacos with salsa, lettuce, avocado, olives, brown rice when we have it, corn, cheese, and lime juice.
This is another easy meal everyone can build to their preference—tacos, taco salad, a grain bowl, or a simple salad. We often add berries on the side or for dessert.
5. Spaghetti with Lean Ground Beef and Vegetables
Building meals around tomatoes is an easy way to add antioxidants, especially lycopene. Cooked tomato products like canned tomatoes, tomato sauce, and tomato paste can provide even more available lycopene than fresh tomatoes, and cooking them with olive oil may help your body absorb it better.
I make a simple spaghetti sauce with canned tomatoes, tomato paste, garlic, oregano, and other seasonings, then add cooked lean ground beef. I serve it over chickpea pasta for extra protein and fiber, with a vegetable such as steamed broccoli or a side salad.
6. Chicken and Chickpea Vegetable Curry
This tasty one-skillet dinner comes together in less than 30 minutes using a mix of fresh, frozen, and canned ingredients. Cook the diced chicken breast first, then transfer it to a clean container and set it aside. Sauté the onion, peppers, and garlic, then add the chicken back to the skillet along with canned tomatoes, coconut milk, drained chickpeas, frozen cauliflower, curry powder, and other seasonings. Stir in fresh spinach just before serving.
Serve it over brown rice, another whole grain, or cauliflower rice. The combination of chicken, chickpeas, vegetables, and whole grains makes this meal especially rich in both protein and fiber. The curry powder contains turmeric, a powerful antioxidant.
7. Chicken or Egg Vegetable Stir-Fry With Brown Rice
I often keep stir-fry ingredients on hand, including frozen stir-fry vegetables, edamame, brown rice, eggs, and chicken. This is one of my go-to meals when we don’t have much else in the house. If I don’t have thawed chicken ready, I’ll simply use more eggs and add edamame for extra plant-based protein and fiber.
I make a simple sauce with olive oil, low-sodium soy sauce or coconut aminos, garlic, ginger, and a little salt and pepper. I also use more vegetables than a typical stir-fry—usually two 12-ounce bags of plain frozen stir-fry vegetables—plus frozen edamame.
8. Beef and Vegetable Stew
Beef and vegetable stew is one of my favorite cozy meals for the cooler months. I use about 1 pound of diced beef chuck roast, sautéed in olive oil in the Instant Pot, then add garlic and onions. From there, I stir in homemade or store-bought bone broth, which provides amino acids such as glycine and proline that have anti-inflammatory properties.
Next, I add carrots, potatoes, celery, and seasonings such as thyme or oregano, salt, and pepper, then pressure cook for about 30-40 minutes.
Sometimes I add tomato paste or mushrooms, and I’ll stir in frozen peas right before serving. I also tend to load the stew with extra vegetables, then serve it with whole-grain fresh-milled rolls or bread and sometimes fresh fruit on the side.
9. Southwest Ground Beef and Sweet Potato Skillet
You might have noticed a theme of one-pan meals, but this Southwest ground beef and sweet potato skillet is another quick option that also works well for repurposed leftovers.
Start by browning lean ground beef with chopped onion, chili powder, cumin, salt, and pepper. I tweak the original recipe to save time by microwaving the diced sweet potatoes for about 10 minutes while the meat cooks. Then I add the softened sweet potatoes, canned diced tomatoes, green chiles, and seasonings and let everything simmer together for about 10 more minutes.
Enjoy it as-is, or serve it a second time over greens, quinoa, brown rice, corn tortillas, or cauliflower rice, and add avocado or fruit on the side.
10. Mediterranean Chickpea Salad with Chicken
My Mediterranean chickpea salad is one of my favorite make-ahead meals because it stays fresh in the refrigerator for 3 to 4 days. The base is simple: chickpeas, tomatoes, cucumbers, and a lemon-herb vinaigrette made with olive or avocado oil.
For dinner, I make it more filling by adding leftover grilled or baked chicken and feta or goat cheese. Chickpeas add plant-based protein and fiber, while the chicken boosts the protein even more. You can also add olives, avocado, peppers, onions, or whatever vegetables you have on hand. Serve it with whole-grain crackers or pita and fruit on the side.
11. Healthy Tuna Noodle Casserole
We had tuna noodle casserole almost weekly when I was growing up, and after a long break, I wanted to bring it back in a way that better fits an anti-inflammatory eating pattern. I’ll sometimes assemble it in the afternoon and bake it right before dinner, which makes it a great meal-prep option.
Start by cooking the pasta—I usually use chickpea penne or rotini—and preheat the oven to 375°F. While the pasta cooks, sauté onions and mushrooms in olive oil with salt and pepper. Add the garlic and a little flour, then stir in the milk and broth to make a simple sauce instead of using condensed cream-of-mushroom soup. Mix in cheese, the cooked pasta, drained tuna, and plenty of peas—I usually double the amount called for in the recipe. Transfer to a casserole dish, top with a little extra cheese if desired, and bake for 20–25 minutes.
12. No-Cook, Use-What-You-Have Dinner
Every week, we seem to end up with a hodgepodge of ingredients that aren’t quite finished but aren’t enough to make a full meal on their own. This no-cook dinner is a simple way to use up what’s already in the fridge.
I lean on my anti-inflammatory plate method and choose something from each category. For protein, try cheese, edamame, hard-boiled eggs, or leftover chicken or salmon. Add a high-fiber carbohydrate such as fruit, whole-grain bread, or crackers, then fill out the plate with raw vegetables, lettuce, sauerkraut, pickles, or avocado. Hummus, olives, nuts, or seeds can add healthy fats, fiber, and extra flavor.
Why These Dinners Work for Busy Weeknights
Many of these meals use the same pantry, refrigerator, and freezer staples, including frozen vegetables, potatoes, canned beans, canned tomatoes, tomato paste, similar spices, brown rice, whole-grain or chickpea pasta, and canned tuna. Using overlapping ingredients makes grocery shopping simpler, helps reduce food waste, and makes it easier to pull together dinner with what you already have.
Beans, chickpeas, edamame, and eggs also add protein and fiber while helping stretch more expensive proteins like chicken or beef. I use these affordable staples often to make meals more filling and budget-friendly.
Many of these dinners are also made in one skillet, on one sheet pan, or in the Instant Pot. Fewer pans usually means less work and, just as importantly, fewer dishes to wash.
Choose an Anti-Inflammatory Dinner Based on Your Night
Not every night calls for the same kind of dinner. Use this quick guide to choose a meal based on how much time and energy you have. Make a little extra, and your future self will thank you.
| When you need… | Dinner ideas |
| No cooking | No-Cook, Use-What-You-Have Dinner Mediterranean Chickpea Salad Leftovers of any of these recipes |
| 10–25 minutes | Chicken or Egg Vegetable Stir-Fry With Brown Rice Tacos Southwest Ground Beef and Sweet Potato Skillet Breakfast for Dinner (Simpler Version) |
| 25–35 minutes | Tuna Noodle Casserole Chicken and Chickpea Vegetable Curry Spaghetti with Lean Ground Beef and Vegetables Breakfast for Dinner |
| Mostly hands-off | Sheet Pan Fajitas Sheet Pan Salmon and Vegetables Beef and Vegetable Stew |
Frequently Asked Questions
What is an easy anti-inflammatory dinner?
An easy anti-inflammatory dinner includes a source of protein, either animal- or plant-based, a fiber-rich carbohydrate, colorful fruits and/or vegetables, and a healthy fat. You can also check out my free comprehensive food list for ideas within each of those categories.
Many different meals and cuisines can fit into an anti-inflammatory eating pattern.
What can I eat for dinner when I don’t feel like cooking?
A no-cook, use-what-you-have meal can work for any meal, not just dinner. Some people call this a “girl dinner” or charcuterie-style meal. To guide what I pull from the fridge and pantry, I use my anti-inflammatory plate method: ¼ plate protein, ¼ plate high-fiber carbohydrates, and ½ plate vegetables.
Leftovers are another easy option when you don’t want to cook. Some people also use a “double dinner” approach, where one dinner is intentionally made in a larger batch so it can be eaten again over the next night or two.
Can pasta be part of an anti-inflammatory diet?
Yes. Pasta can absolutely be part of an anti-inflammatory eating pattern. Whole-grain or bean-based pastas are especially useful because they add more fiber and, in some cases, more protein. Pair them with vegetables, healthy fats, and a lean protein or fish to build a balanced meal.
Can I use frozen or canned foods in an anti-inflammatory dinner?
Definitely. I did a deep dive on the nutritional differences between fresh, frozen, and canned fruits and vegetables. The short answer is that fresh produce can lose nutrients after about 5 to 10 days of refrigerator storage, making frozen and canned options nutritionally comparable in many cases.
I like using a mix throughout the week: fresh produce first, then frozen and canned fruits and vegetables to round out later meals. Frozen and canned foods are also convenient and affordable, making it easier to keep anti-inflammatory ingredients on hand.
More Anti-Inflammatory Meal Ideas
If you want more help putting anti-inflammatory eating into practice, these guides can help:
- How to Start an Anti-Inflammatory Diet — a step-by-step guide to building an anti-inflammatory eating pattern.
- Anti-Inflammatory Dinners: How to Quickly Plan a Meal — use my simple plate method to build balanced dinners with what you already have.
- Meal Planning Basics for Busy Women — practical ways to simplify weekly meal planning and reduce decision fatigue.
- Quick Anti-Inflammatory Lunch Ideas — easy lunch ideas built around protein, fiber, colorful plants, and healthy fats.
- 7-Day Anti-Inflammatory Meal Plan — a full week of meals if you want more structure.
You don’t need a completely different meal every night of the month. A few simple dinners you enjoy and can repeat, repurpose, or pull together quickly can go a long way toward making anti-inflammatory eating feel realistic. Try one out and start building a toolbox of enjoyable, anti-inflammatory meals.
Let’s get UNstuck and stay UNstuck.