20 of Real Simple's Favorite Anti-Inflammatory Recipes That'll Make You Feel Better Than Ever (2024)

Red Alert: These Are the 4 Worst Foods That Cause Inflammation

Tofu Fried Rice

Soy foods, including tofu, are rich in plant compounds known as isoflavones. These compounds are known for their anti-inflammatory properties, which helps explain why tofu is one of the healthiest foods you can eat. Elsewhere in this dish you have olive oil, ground turmeric, and yogurt, all of which help fight inflammation as well.

Sun-Dried Tomato Butter Salmon and Broccolini

We’ve already waxed poetic about the anti-inflammatory benefits of salmon and other fatty fish, but what about the other stars of this healthy meal? The sun-dried tomatoes used to make the scrumptious compound butter are an excellent source of an antioxidant called lycopene, while broccolini is loaded with sulfur-containing compounds that help keep inflammation at bay.

Salmon Tacos With Grapefruit Salsa

These aren’t your typical fish tacos, but they’re colorful, delicious, and packed with foods that fight inflammation. In addition to the fatty salmon, you’ll find avocado chunks, vitamin C-rich grapefruit, and cilantro, which has plenty of antioxidants on its own.

Strawberry-Chia Breakfast Pudding

Chia seeds are teeming with health benefits. In addition to being a rich source of fiber and calcium, these little powerhouses are also excellent inflammation warriors. Pair ‘em with strawberries and yogurt and you’ve got one stellar breakfast or brunch option.

Berry Baked Oatmeal

This dish, which is a stellar breakfast or brunch option, is packed with inflammation-fighting ingredients. You’ve got an array of berries—we like blueberries, strawberries, blackberries, and raspberries—as well as healthy rolled oats. Topping the whole thing with vitamin E-rich sliced almonds is the anti-inflammatory icing on the cake.

Spring Green Salad With Avocado

Since this salad is packed with a variety of green foods, it’s no surprise that it has a spot on this list. Ingredients in the dish like avocado, fresh mint, and edamame all have anti-inflammatory properties, and even the dressing is an inflammation fighter thanks to plenty of nutritious Greek yogurt and an anchovy. The latter is an excellent source of omega-3 fatty acids, which are powerful inflammation reducers.

Savory Oatmeal With Spinach and Poached Eggs

Fight inflammation in 25 minutes with this recipe that uses anti-inflammatory oatmeal in a savory way. Eggs also have compounds with anti-inflammatory properties, such as omega-3 fatty acids, while spinach is rich in antioxidants including lutein, beta-carotene, and vitamin C.

Farro and Squash Salad

In this fall recipe, anti-inflammatory farro teams up with lutein-rich zucchini and almonds, which are also known inflammation fighters. Even the garnish, basil, has essential oils such as eugenol, linalool, and citronellol that have been shown to combat inflammation throughout the body.

Shawarma-Seasoned Cauliflower and Chickpea Pitas

Cauliflower is a great source of antioxidants, which means the healthy veggie also contains anti-inflammatory compounds. While it can be bland, the cauliflower in this dish is seasoned with a healthy and flavorful spice blend that includes turmeric, cinnamon, cardamom, cloves, and garlic. Throw in chickpeas and yogurt and you’ve got an anti-inflammatory meal for the ages.

Yellow Squash Farro Bowl

Grains get a bad rap, but not all of them are created equal. The farro used in this nutrient-packed recipe is rich in fiber and anti-inflammatory antioxidants. Need more reasons to whip up this grain bowl? It’s also chock full of inflammation-fighting avocado and chickpeas, and takes just 35 minutes to make.

Mixed Grains Bowl With Beet-Ginger Dressing

This colorful bowl is one of the best anti-inflammatory recipes you can whip up thanks to a litany of healthy ingredients. For starters, it has a base of rice, lentils, and quinoa, which is known for being rich in antioxidants such as quercetin and kaempferol. Avocado—another nutritious ingredient—boasts plenty of anti-inflammatory benefits as well, as do beets, ginger, and kefir, which make up the bold and flavorful dressing.

Smoky Sheet Pan Salmon and Potatoes

Fatty fish, like salmon, is an inflammation-fighting star, and when you pair it with ingredients like smoked paprika and navel oranges, it becomes even more impressive. While the recipe already calls for diced avocado, add even more of the green fruit for some additional heart-healthy (and inflammation-fighting) benefits.

Tofu and Mushroom Larb

Mushrooms are very high in selenium, copper, and all of the B vitamins. They also contain antioxidants (like phenols) that provide major anti-inflammatory protection. Here, you'll use the fun guys in place of meat in a plant-forward version of a popular Laotian dish. The veggie-packed meal also features cashews and mint, both of which have impressive anti-inflammatory properties of their own.

Whole Roasted Cauliflower With Grapes and Feta

This recipe proves that vegetables can absolutely be the star of your dinner table. And while cauliflower is a nutrient powerhouse in its own right, the grapes used in this dish are an excellent source of anthocyanins, which fight inflammation. Plus, the sweet morsels are the perfect compliment to the planks of feta and punchy shallots.

Raspberry Chia Jam

This heart-healthy homemade jam uses a combination of fresh raspberries and agave nectar. Both of these ingredients help fight inflammation, and using agave in place of all the sugar (or worse, corn syrup) that processed jellies typically contain makes for a seriously sweet swap.

Mole-Spiced Black Bean and Quinoa Bowl

Quinoa. Cauliflower. Cumin. Olive Oil. But also greens, honey, and cocoa powder. Could this recipe have more inflammation-fighting ingredients? Yes, if you add fatty fish or bell peppers. (No pressure.) Here, mole sauce serves as a delicious dressing for plenty of protein-packed ingredients, black beans included.

Soy-Glazed Salmon Sandwiches With Watercress

Salmon—and other varieties of fatty fish, like mackerel and sardines—is an anti-inflammatory superhero. In this delicious dish, you'll coat fillets of it with a chili sauce, soy sauce, and rice vinegar glaze. Give the salmon a quick sear before serving it atop fluffy brioche burger buns and crisp watercress salad.

Berry Matcha Smoothie

If you want to fight inflammation but are short on time, give this healthy smoothie a go. The blueberries, spinach, and matcha powder are packed with antioxidants, and they happen to taste delicious when blended together. Several of the ingredients in this smoothie have also been shown to improve brain health, which makes this recipe a win-win.

Sheet Pan Salmon With Potatoes and Broccolini

Salmon, broccolini, and olive oil make this delicious dish a heart-healthy hero that'll help stave off inflammation too. Got leftovers? Flake the salmon and chop the veggies into bite-size pieces before tossing them with greens for an easy lunch.

Ginger Meatball Ramen With Greens and Scallions

This easy-to-make recipe combines two delicious dishes: spaghetti with meatballs and ramen noodle soup. You'll get inflammation-fighting benefits from the fresh ginger, scallions, miso, and bok choy, but feel free to swap the sesame oil and/or canola oil for olive oil for an even bigger boost.