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7 Anti-Inflammatory Dinner Ideas (That Also Support Your Gut Health)

Nourishing dinners that lower inflammation and boost gut health? Yes, please.

Nutrition plays a surprisingly influential role in how the body responds to inflammation, and certain foods are especially beneficial for supporting your system in fighting and managing harmful, low-grade inflammation. Here's how to make easy, nourishing, anti-inflammatory dinners, choose anti-inflammatory foods (and avoid pro-inflammatory ones!), and eat for a healthier gut, stronger immune system, and lower inflammation.

Acute Inflammation Is Natural and Beneficial

There are two main types of inflammation—acute and chronic. Acute inflammation occurs when your body experiences some type of harm, whether it's a scrape on your knee or something more serious like an infection. Acute inflammation is temporary, and though it can sound scary, it's actually doing your body good. "Acute inflammation helps us heal," says Barbara Sobel, CNS, LDN, a licensed dietitian nutritionist in the San Francisco Bay Area. "Our immune system sends out inflammatory cells to help kill off any bacteria, infection, or viruses that have entered the body."

The Trouble With Chronic Inflammation

But what happens when the body stays in a state of inflammation for a longer period of time? That's when you start dealing with chronic inflammation. The signs of inflammation don't always pop up right away, so it can be difficult to pinpoint, Sobel says. It's a good reminder to see your healthcare provider for annual checkups so symptoms of inflammation don't go missed. An additional route to manage inflammation is through diet, according to the Academy of Nutrition and Dietetics. We asked dietitians what anti-inflammatory dinners could look like, and they shared a wealth of tips and recipe ideas to add to your weekly rotation.

Foods That Can Cause Inflammation

Foods commonly found in the typical American diet are classic culprits of inflammation, says Samantha Cassetty, MS, RD, a registered dietitian in New York City. She cites examples like red meats, processed meats, refined grains, and added sugars as those that promote chronic inflammation. Ultra-processed foods high in sodium, trans fats, and saturated fats can also promote inflammation, per a 2023 review in Nutrients.

Part of the reason why these foods contribute to inflammation is because they're low in fiber and nutrients from plant foods, which are nutrients that help quell chronic inflammation, Cassetty explains. It could also have something to do with how they affect the gut. According to the University of Chicago Medicine, processed foods can alter gut bacteria, and since most of the immune system lives in the gut, it can trigger inflammation.

Related: 5 Foods to Avoid for a Happy, Healthy Gut Microbiome

Foods That Help Fight Inflammation

Anti-inflammatory foods affect the gut differently, however. An anti-inflammatory diet is often one that also improves gut health because it's full of fiber, antioxidants, and whole, plant-based foods, Cassetty adds. Higher fiber intake has been inversely associated with inflammation, studies show. Animal products—even the lean ones—are free of fiber, so eat plenty of plant foods like whole grains, legumes, fruits, vegetables, nuts, and seeds to get more of these anti-inflammatory nutrients. These foods have the added benefit of providing antioxidants, another anti-inflammatory nutrient Cassetty recommends loading up on. Antioxidants fight oxidative stress, a known cause of chronic inflammation.

Related: 9 Polyphenol-Rich Foods (and Drinks)—Plus Healthy Ways to Eat More of Them

Examples of Anti-Inflammatory Foods

When you put all of this together, what does an anti-inflammatory diet look like? According to the dietitians we spoke to, an eating pattern like the Mediterranean diet is a great example to follow. Long-term studies have linked the Mediterranean diet to reduced levels of low-grade (aka chronic) inflammation.

Start by avoiding ultra-processed foods high in added sugars, sodium, trans fats, and saturated fats. Examples include white bread, pastries, deli meats, fast food, French fries, and sugary drinks. You don't have to avoid these foods forever—you can still enjoy them in moderation, though they shouldn't make up the bulk of your diet.

Next, prioritize a variety of anti-inflammatory foods, which ideally will make up the majority of your meals. Wan Na Chun, RD, a registered dietitian in Indianapolis, recommends the following anti-inflammatory staples to create nourishing dinners:

Oily fish like salmon and tuna

Animal protein like poultry and eggs

Leafy vegetables like kale and spinach

Cruciferous vegetables like broccoli and cabbage

Fruits like blueberries and blackberries

Legumes like lentils and beans

Whole grains like brown rice and quinoa

Healthy fats like nuts, seeds, avocado, and olive oil

Fermented foods

You don't have to include every single item at dinnertime—instead use this as a jumping off point for inspiration. Try to mix and match them for variety, flavor, and versatility! For example, a balanced plate could include some lean protein, whole grains, and vegetables or fruit, per the Harvard T.H. Chan School of Public Health. Top it off with some healthy fats or oils, and you've got an anti-inflammatory dinner.

Related: 7 Anti-Inflammatory Foods to Eat Every Day for Long-Term Health

Anti-Inflammatory Dinner Ideas Mango Chicken Curry with Coconut Rice

Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

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In its simplest form, a balanced dinner includes a grain or starch, protein, and vegetable. This curry chicken recipe accomplishes all three—and then some. "This recipe contains almost the full rainbow," Sobel says, adding that an array of colorful veggies is a good sign of an anti-inflammatory meal.

She points to the red peppers, orange mango, yellow ginger, and green cilantro as vibrant sources of anti-inflammatory fruits and veggies that are also excellent sources of inflammation-fighting antioxidants. "The herbs, spices, coconut milk, and coconut oil are also anti-inflammatory foods that add flavor and creaminess to the dish," she adds.

Plant-Based Walnut 'Meat' Tacos

California Walnuts

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"This recipe is a great example of an anti-inflammatory dinner," Cassetty says. "The taco mixture includes a blend of walnuts and black beans, which are an anti-inflammatory duo." She points to a 2020 study that found that healthy older adults who included walnuts in their daily diet experienced improvements in several markers of inflammation. "Walnuts are the only nut with a significant source of the anti-inflammatory plant-based omega-3 fatty acid," Cassetty adds.

What's more, the black beans are a rich source of dietary fiber, protein, and anti-inflammatory phytochemicals. Finally, the whole thing is seasoned with anti-inflammatory spices and extra-virgin olive oil, which Cassetty calls an "anti-inflammatory superstar." "For maximum anti-inflammatory benefits, I'd serve this mixture over a salad or stuffed in whole-grain corn tortillas," she says.

Related: 6 Nutrient-Packed Foods to Eat for Better Brain Health

One-Pan Salmon With Roasted Cabbage and Olive Vinaigrette

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If you're looking for an easy weeknight dinner, Chun recommends building a grain bowl. You'll need a lean, anti-inflammatory protein source, and salmon is an excellent choice, she adds. This salmon recipe is quick, easy, and delicious, but most importantly, it's full of anti-inflammatory ingredients. The omega-3 fatty acids found in salmon possess anti-inflammatory markers, research suggests. And since this recipe calls for cabbage, it also provides a serving of cruciferous vegetables.

Sheet-Pan Chicken With Potatoes and Green Beans

Greg DuPree

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We love a good sheet pan dinner, and Sobel recommends this one for those looking to incorporate more anti-inflammatory meals. For starters, it's simple to make, but it's also got one of Sobel's favorite features—color. Red potatoes, green beans, and olives add colorful antioxidants, which are stellar for reducing inflammation, she says. Plus, it includes the anti-inflammatory herb, oregano.

Chickpea Tuna Salad

Photo by: Victor Protasio

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This recipe contains two protein sources—chickpeas and tuna—and both of which contain unique anti-inflammatory properties. Tuna salad recipes typically contain mayonnaise, but this one calls for olive oil, which Cassetty says is an important swap. "Research shows that olive oil is rich in anti-inflammatory compounds," she explains. Plus, certain fats found in mayonnaise can be inflammatory, per the Arthritis Foundation.

While it's full of protein, this recipe also packs plenty of veggies. The bed of arugula provides a source of leafy greens. Along with the chickpeas and radicchio, the trio of plant-based foods are high in fiber and other plant nutrients. "That means this meal also supports gut health, which plays a role in regulating inflammation," Cassetty notes.

Tofu Fried Rice

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Whole, plant-based foods are among the best anti-inflammatory foods, according to the dietitians we spoke to, so here's a recipe that's full of them. It contains tofu, garlic, ginger, olive oil, turmeric, and more. We know that veggies, herbs, and spices can reduce inflammation, but what about tofu? The popular meat alternative is associated with a lowered risk of disease like heart disease and cancer, according to the Cleveland Clinic. It's not only high in protein and micronutrients but also in isoflavones, a flavonoid with anti-inflammatory properties.

Seared Tuna with Tomato-Olive-Caper Salad

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Fatty fish is often a go-to recommendation for an anti-inflammatory diet—the Mediterranean is full of them—and tuna doesn't get enough hype. Salmon contains more omega-3 fatty acids than tuna, but tuna is still a nutritious protein that helps lower inflammation, our dietitians say. It's also a good idea to get a variety of anti-inflammatory foods, so if you tend to reach for salmon, this tuna recipe could nudge you to try something new.

"This is a super-quick dinner with minimal prep and cook time, and it includes a variety of different plant foods," Sobel says. And she's right—it's got tomatoes, olives, parsley, capers, and shallots. "It also contains mustard seeds, which are rich in antioxidants and help reduce inflammation."

Related: 20 of Real Simple's Favorite Anti-Inflammatory Recipes That'll Make You Feel Better Than Ever

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21 Spring Dinner Ideas That Use The Season's Best Foods

Time to stock up on spring produce!

The air is warmer, the days are longer and flowers are blooming, which can only mean one thing: Spring is here! The return of spring also means the return of many seasonal fruits and vegetables, such as apricots, asparagus, mint, kale, and more. While you can likely find many of these ingredients year-round these days, the fact that they're in-season now means there's a good chance they traveled a shorter distance to get to you. In other words, they are fresher now than they were a few months ago, and are just yearning to be cooked and eaten.

Since there's no better way to celebrate spring than to cook with the season's bounty, keep reading for a collection of spring dinner ideas starring artichokes, watercress, squash blossoms, and everything else spring has to offer!

Spring Minestrone

Caitlin Bensel

While some soups need to simmer for hours, this one is ready in just 30 minutes from start to finish. Here, some of spring's finest produce, including lemon, basil, crisp green beans, and silky Swiss chard, are joined by toothsome ditalini pasta, leeks, and celery for a comforting meal. Opt for high-quality store-bought broth for this easy dish, or make your own.

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Lemon-Pepper Tofu With Apricot-Chickpea Salsa

Greg Dupree

Apricots are one of spring's most delicious fruits. While they don't often get the chance to shine in savory dishes, this recipe is an exception. Here, planks of tofu are nestled into a bed of couscous and topped with an innovative salsa. This is where the apricots come in. The salsa includes vinegar-soaked pieces of the stone fruit, along with chickpeas, cilantro, garlic, and capers. Yum!

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Parsley-Garlic Salmon

Who doesn't love a tasty salmon recipe? This one is perfect for a spring meal since it centers around a parsley and garlic marinade, and the titular ingredients are in season come springtime. The rich salmon is also coated in mayonnaise, Dijon mustard, Worcestershire sauce, olive oil, and lemon juice, which adds yet another pop of seasonal freshness. Serve the fish with grilled veggies and a starch for the ultimate spring spread.

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Shrimp and Artichoke Scampi

If you've got an abundance of spring produce you need to use, your best bet is to whip up a pasta dish. This one is packed with in-season artichokes, as well as plenty of shrimp and fresh garlic. Springy parsley and lemon juice add even more flavor. Serve with a dry white wine, like pinot gris or sauvignon blanc, and dig in.

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Spring Fried Rice

Jennifer Causey

Fried rice never disappoints, and this version is packed with fresh spring vegetables. In addition to white rice flavored with soy sauce, garlic, and toasted sesame oil, this rice dish boasts spring onions, broccoli florets, and bright matchstick carrots. Top with a fried egg for a healthy protein boost.

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Squash Blossom Tacos

Heami Lee

Bright orange in-season squash blossoms are paired with gooey mozzarella and meaty poblano chiles in these springy tacos that also include fresh avocado and sour cream. The 30-minute meal is finished with a squeeze of fresh lime juice, a sprinkling of crunchy pepitas, and a showering of cilantro. Serve with some homemade guacamole and you're all set.

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Black-Eyed Pea Salad

Cauliflower rice and spring star collard greens are the base of this refreshing salad, which calls for an entire can of black-eyed peas. Inside this satiating dish you'll also find juicy cherry tomatoes and ready-to-eat Canadian bacon, yielding a balanced plate that works well as an appetizer or a light dinner. This recipe makes four servings, but just double it if you need more.

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Halloumi Grain Bowls With Figs and Charred Lemon Dressing

There's nothing not to love about this grain bowl recipe, which features a base of nutty, chewy farro and massaged kale, which is in season come springtime. Each packed bowl is also filled with seared slabs of halloumi, supple figs, sliced almonds, and fresh mint. Everything is coated in a lemony dressing, which adds another spring-like element to the mix.

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Mango Chicken Curry with Coconut Rice

Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Sure, you can use frozen mango for this 40-minute meal, but we're partial to using the fresh fruit that's typically in-season from May until September. The backbone of this curry is coconut milk and yellow curry paste with aromatics like garlic and ginger, while chunks of chicken, red bell pepper slices, and bite-size pieces of mango round out the cozy meal. If you'd rather enjoy a meat-free spring dinner, swap in a pound of cubed extra-firm tofu for the chicken.

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Related: 22 Best Brownie Recipes To Make When That Chocolate Craving Hits

Lamb Chops With Charred Asparagus

Caitlin Bensel

This 30-minute dinner idea—which is basically spring on a plate—stars juicy, golden lamb chops and crisp-tender asparagus. You'll tie everything together with a vibrant four-ingredient pan sauce to coat the veggies, and serve the meal over a bed of creamy Greek yogurt with toasted French bread on the side. What's not to love?

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Easy Green Shakshuka Recipe

This take on shakshuka is filled with the colors of spring thanks to spinach, artichokes, and salsa verde. It comes together in just 15 minutes, and is ideal for those who love to have breakfast for dinner every now and again. Serve with plenty of toasted bread, so you can sop up every last morsel of saucy, eggy goodness.

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Salad With Chicken and Crispy Farro

Jennifer Causey

We love this easy chicken dish because it's balanced and packed with some of spring's best ingredients—asparagus, radishes, and juice from a lemon, which is in the simple yet satisfying dressing. Ready in just 30 minutes, this simple dinner is best served with a light red wine, like pinot noir, or a crisp, tart white such as sauvignon blanc.

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Crispy Chicken Cutlets With Artichoke Dressing

Greg DuPree

You can't go wrong with crispy chicken cutlets for a quick spring dinner. Breadcrumb-coated chicken bakes with roasted asparagus and is topped with a lemony dressing made from briny artichoke hearts, fresh parsley, and salty Parmesan cheese. It's so tasty that it's hard to believe you can whip it up in just 25 minutes.

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Fettuccine With Asparagus, Leeks, and Mint

Victor Protasio

This vegetarian spring pasta with asparagus is the perfect meal to whip up at the start of the season. It feels light because there's no hearty tomato-based sauce, while mint adds a bright note to balance the buttery sautéed leeks. In the meantime, zingy red pepper flakes add heat to cut through each bite. The fact that this dish is ready in just 20 minutes is a bonus.

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Savory Spring Crepes

Greg DuPree

If you've never tried savory crepes, we recommend you start with this recipe that highlights the best of what spring has to offer. Each crepe is filled to the brim with springy watercress, and topped with asparagus, feta, and avocado. It's a light dinner, but it's perfect for a warm spring night.

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Spring Green Salad

Greg DuPree

This simple spring salad recipe proves that a fresh-tasting hearty plate of greens and mix-ins can be part of a delicious dinner that the whole family will love. The base is romaine lettuce hearts—the crispiest of lettuces—with chopped cucumber, snap peas, and edamame mixed in. Add in chives and mint from the garden, plus pistachios for crunch, and it's pretty much a perfect spring dish. But we're not done! The dressing is a creamy avocado and yogurt situation with a Caesar-esque twist courtesy of anchovies. Sign us up.

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Salsa Verde Chicken Tacos

Stock a bottle of salsa verde in the pantry for spring nights when you're craving tacos. This dish pairs the store-bought condiment with simmered chicken thighs. For more flavor, top each taco with chopped onion, plenty of fresh cilantro, crumbled cotija cheese, and creamy avocado slices. If you have sour cream in the fridge, add a dollop of that, too. Plus, be sure to stock up on plenty of fresh limes to serve on the side.

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Spaghetti Pasta Salad With Avocado-Basil Dressing

Victor Protasio

For spring nights when it's too hot to turn on the oven, try this refreshing pasta salad. While you do need to boil water in order to cook the pasta, the noodles are meant to be served at room temperature with a healthy, savory dressing made with Greek yogurt, basil, vinegar, honey, and avocados. Chopped toasted almonds add a satisfying crunch, while fresh cherry tomatoes bring bursts of bright acidity. As an added bonus, whatever you don't eat for dinner makes for one delicious lunch the following day

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Tofu and Mushroom Lettuce Wraps

Grab a fresh head of tasty butter lettuce for this recipe in order to make these healthy, vegetarian wraps. The wraps are filled with a mixture of grated tofu and shiitake mushrooms, but cremini or button mushrooms will also work. No matter what mushroom variety you use, don't skimp on the marinade made with rice vinegar, hoisin sauce, sriracha, soy sauce, and sesame oil. Garnish with fresh scallions for a much-needed crunch.

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Related: What Are Chives—and How Do You Cook With Them?

Crunchy Salad With Chicken and Ginger

If a salad made with wilted lettuce isn't your jam, give this one a try instead. This healthy recipe features strips of marinated and seared chicken, shredded cabbage, carrots, and red bell peppers, as well as a topping of sliced almonds and fresh mint leaves. A dressing made with orange juice, soy sauce, rice vinegar, olive oil, fresh mint, and grated ginger ties the whole thing together.

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Spring Pasta Salad

Caitlin Bensel

Celebrate spring with this flavorful and quick pasta salad that's filled with peppery radishes and crisp sugar snap peas—two of the season's finest vegetables. The casarecce pasta used here is perfect for soaking up sauce, which in this case is a honey-mustard vinaigrette spiked with shallots and lemon zest. You'll also find mint and salty ricotta salata, which add a bit of freshness and saltiness, respectively.

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The Healthiest Dinner Recipes To Help You Feel Your Best All Summer

21 Healthy Dinner Ideas for a Feel-Good SummerCaitlin Bensel

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Summer is the perfect time to embrace those healthy eating goals. After all, there are tons of summer dinner ideas that are inherently healthy—like grilled fish recipes and all those dishes made with summer veggies. Of course, you may be wondering about some of the more indulgent dishes that pop up around summertime (ahem, cheeseburgers and barbecue), but don't worry! Our list of healthy summer dinner recipes has something to satisfy those cravings, too.

Here, you'll find ideas for swapping your typical beef burger with a leaner turkey burger topped with healthy avocado. And there's a barbecue chicken salad that's both healthy and filling at the same time! Take Ree Drummond's word for it: "Feeling good, realistic goals, being healthy, and having fun is the way to go!"

So, where do you begin? You can start by choosing a healthy protein that will give you the energy you need like salmon, shrimp, chicken, or even healthy recipes for ground beef. Then, either take your healthy summer dinners outdoors with our grilling recipes or opt for a quick and easy air fryer dish. And don't forget to incorporate healthy side dishes, like grilled eggplant and broccoli coleslaw to the mix. Once you've picked out a dinner your family will love, check out our favorite healthy desserts.

Southwestern Salad

This salad is anything but boring with it's tasty mix-ins like corn, peppers, and shredded pepper jack cheese. Plus, it has hearty black beans to keep you feeling satisfied and a zesty avocado dressing that you'll want to make again and again.

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Will Dickey

Stuffed Zucchini

When fresh zucchini is in abundance, you'll want to add this seasonal dish to your weekly repertoire! The zucchini boats are filled with Italian sausage, cheese, and breadcrumbs for a welcome crunch.

Get the Stuffed Zucchini recipe.

Caitlin Bensel

Turkey Burgers

Instead of your typical burger, this leaner version made with ground turkey will keep you feeling full without weighing you down. It's a simple swap for your healthy eating goals.

Get the Turkey Burgers recipe.

Will Dickey

Grilled Chicken Marinade

Keep this marinade handy for all your summer grilling nights. It infuses the chicken with a sweet and savory flavor that ensures it stays extra juicy and tender.

Get the Grilled Chicken Marinade recipe.

Nicole Dubois

Grilled Shrimp Skewers

These lemony shrimp skewers can either be cooked outdoors on a grill or indoors on a cast-iron skillet. Either way, they're delicious when served on top of a crisp summer salad, a bowl of brown rice, or even alongside your favorite seasonal vegetables.

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Will Dickey

Greek Salad with Chicken

Grilled chicken and pita chips make this classic salad even heartier for a weeknight dinner meal. You can prep it ahead and toss with the dressing right before serving.

Get Ree's Greek Salad with Chicken recipe.

Con Poulos

Grilled Salmon

Not only is salmon a good source of protein, but it's also rich in omega-3 fatty acids and vitamin B. Know what else? You only need five minutes to cook it on the grill.

Get the Grilled Salmon recipe.

Caitlin Bensel

Chickpea Salad

Say hello to your new favorite potluck dish! This fresh, veggie-packed salad is perfect for making ahead so you can bring it to a neighborhood cookout or a picnic in the park.

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Caitlin Bensel

Honey Mustard Chicken

Give your grilled boneless skinless chicken a burst of flavor with this recipe that calls for a honey-mustard marinade. The longer you let the marinade do its magic, the better, but it'll be plenty tasty and tender after just 30 minutes.

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Will Dickey

Grilled Mahi Mahi

This mild, flaky white fish is one of the quickest and easiest dishes you can make on the grill! Just be sure to coat the fish in cooking spray to prevent sticking.

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Caitlin Bensel

Homemade Chicken Burgers

Here's a healthy alternative to your typical burger. The ground chicken has a lower fat content and you can even swap the buns for lettuce wraps to cut out some of the carbs.

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Will Dickey

Avocado Salad

Avocado is loaded with something called "healthy fats" to keep you feeling satisfied. It also happens to be a creamy, delicious addition to this fresh summer salad that's packed with tomatoes, cucumbers, and salsa verde dressing.

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Caitlin Bensel

Teriyaki Meatball-Broccoli Kebabs

Get your family to eat their veggies by pairing the broccoli and peppers with flavorful teriyaki meatballs on these fun kebabs. It's a new way to serve up a comforting classic.

Get Ree's Teriyaki Meatball-Broccoli Kebabs recipe.

Ryan Liebe

Grilled Eggplant

You don't need much to make grilled eggplant shine! The summer vegetable becomes charred and smoky with just salt, pepper, and fresh parsley for seasoning.

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Caitlin Bensel

Air Fryer Salmon

You don't even need to fire up the grill for this easy salmon recipe. Instead, the air fryer does all the work in a matter of just 10 minutes. It's flaky, quick, and healthy!

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Caitlin Bensel

Taco Salad

This recipe is everything you love about taco night—only healthier! It lightens things up with a crisp bowl of greens, veggies, avocado, and ground beef (but you can swap in ground turkey, chicken, or even soy protein).

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Will Dickey

Grilled Chicken with Zucchini Noodles

Instead of grilled chicken and pasta, swap them in zucchini noodles. They're a great lower carb alternative and a fun way to use up that surplus of summer zucchini.

Get Ree's Grilled Chicken with Zucchini Noodles recipe.

Ryan Dausch

Salmon Burgers

These good-for-you salmon patties are coated in a sticky and savory glaze that'll convert even non-fish lovers to the healthy side. Top them off with a cool cucumber-ginger salad for a welcome crunch.

Get Ree's Salmon Burgers recipe.

Ralph Smith

Barbecue Chicken Salad

When the weather is hot, sometimes all you want is a crisp, refreshing salad topped with barbecue chicken! It's even better with your favorite ranch dressing.

Get Ree's Barbecue Chicken Salad recipe.

Con Poulos

Instant Pot Sticky Pork Lettuce Wraps

There's no need to turn on the oven or the stovetop for this easy weeknight dish. The Instant Pot makes the pork shoulder meltingly tender and flavorful thanks to the sticky-sweet and savory sauce. It's perfect for serving up in crisp lettuce cups.

Get Ree's Instant Pot Sticky Pork Lettuce Wraps recipe.

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Danielle Daly

Broccoli Slaw

Coleslaw is a barbecue favorite, but this recipe ups the nutrients (including fiber and vitamin C) by adding in broccoli to the mix! To lighten the dressing even more, swap half of the mayo with Greek yogurt.

Get the Broccoli Slaw recipe.

Caitlin Bensel

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