16 Gut-Friendly Anti-Inflammatory Dinner Recipes

These anti-inflammatory dinner recipes help support your digestive health while delivering amazing flavors. Each dish uses ingredients known to reduce inflammation and promote gut wellness.

From hearty curries to fresh salmon dishes, these meals make eating for better health both delicious and satisfying for your whole family.

01. Spiced Chickpea Curry

A warming Indian-spiced chickpea curry that’s ready in just 20 minutes. This protein-packed dish delivers comfort food satisfaction with anti-inflammatory spices.

Ingredients: 2 cans chickpeas (drained), 1 large onion (diced), 3 garlic cloves (minced), 1 tablespoon fresh ginger (grated), 1 can diced tomatoes, 1 can coconut milk, 2 teaspoons garam masala, 1 teaspoon turmeric, 1 teaspoon cumin, 2 tablespoons olive oil, salt and pepper to taste, fresh cilantro for garnish.

How To Make Spiced Chickpea Curry

1. Heat olive oil in a large skillet over medium heat. Add diced onion and cook for 5 minutes until softened and translucent, stirring occasionally to prevent browning.

2. Stir in minced garlic and grated ginger, cooking for another minute until fragrant. Add garam masala, turmeric, and cumin, stirring constantly for 30 seconds to bloom the spices.

3. Pour in diced tomatoes and coconut milk, then add drained chickpeas. Season with salt and pepper, then simmer for 10-12 minutes until the sauce thickens and flavors meld together.

4. Taste and adjust seasoning as needed. Serve hot over rice or with naan bread, garnished with fresh cilantro for a bright finishing touch.

02. Lemon-Garlic Sheet Pan Chicken Dinner

Tender chicken breast with crispy Brussels sprouts and golden potatoes in a bright lemon marinade. This one-pan meal makes cleanup easy while delivering maximum flavor.

Ingredients: 4 boneless chicken breasts, 1 pound small potatoes (halved), 1 pound Brussels sprouts (trimmed and halved), 4 garlic cloves (minced), 2 lemons (juiced and zested), 3 tablespoons olive oil, 1 teaspoon dried oregano, salt and pepper to taste, fresh parsley for garnish.

How To Make Lemon-Garlic Sheet Pan Chicken Dinner

1. Preheat your oven to 425°F and line a large sheet pan with parchment paper. In a large bowl, whisk together lemon juice, lemon zest, minced garlic, olive oil, oregano, salt, and pepper.

2. Add chicken breasts to the marinade and let sit for 10 minutes while you prepare the vegetables. This quick marinade infuses the chicken with bright, zesty flavors.

3. Toss halved potatoes and Brussels sprouts with 2 tablespoons of the remaining marinade. Arrange vegetables on one side of the prepared sheet pan, spreading them in a single layer.

4. Place marinated chicken breasts on the other side of the pan. Roast for 25-30 minutes until chicken reaches 165°F internally and vegetables are golden brown and crispy.

5. Let rest for 5 minutes before slicing chicken. Garnish with fresh parsley and serve with any pan juices drizzled over the top for extra flavor.

03. Mediterranean Stuffed Eggplant

Greek-inspired eggplant boats filled with Mediterranean vegetables and aromatic spices. The addition of cumin adds a sweet, earthy depth to this colorful dish.

Ingredients: 2 large eggplants, 1 large onion (diced), 2 bell peppers (diced), 3 tomatoes (diced), 3 garlic cloves (minced), 1/2 cup crumbled feta cheese, 1/4 cup olive oil, 1 teaspoon cumin, 1 teaspoon oregano, salt and pepper to taste, fresh mint for garnish.

How To Make Mediterranean Stuffed Eggplant

1. Preheat oven to 400°F. Cut eggplants in half lengthwise and score the flesh in a crosshatch pattern. Brush cut sides with olive oil and season with salt and pepper.

2. Place eggplant halves cut-side down on a baking sheet and roast for 25 minutes until tender. Once cool enough to handle, scoop out the flesh, leaving a 1/2-inch border.

3. Heat remaining olive oil in a large skillet over medium heat. Sauté onion and bell peppers for 5 minutes until softened, then add garlic, cumin, and oregano.

4. Add diced tomatoes and scooped eggplant flesh to the skillet. Cook for 8-10 minutes until the mixture thickens and most liquid evaporates, stirring occasionally.

5. Fill eggplant shells with the vegetable mixture and top with crumbled feta. Bake for 15 minutes until heated through and cheese is lightly golden. Garnish with fresh mint before serving.

04. Grilled Chicken with Farro and Roasted Cauliflower

Perfectly grilled chicken served over nutty farro with golden roasted cauliflower. This wholesome meal combines lean protein with fiber-rich whole grains and vegetables.

Ingredients: 4 chicken breasts, 1 cup farro, 1 large head cauliflower (cut into florets), 3 tablespoons olive oil, 2 garlic cloves (minced), 2 tablespoons lemon juice, 1 teaspoon dried thyme, 3 cups chicken broth, salt and pepper to taste, fresh herbs for garnish.

How To Make Grilled Chicken with Farro and Roasted Cauliflower

1. Preheat oven to 425°F and heat grill to medium-high heat. Toss cauliflower florets with 2 tablespoons olive oil, salt, and pepper, then spread on a baking sheet.

2. Roast cauliflower for 20-25 minutes until golden brown and tender with crispy edges. Meanwhile, bring chicken broth to a boil in a medium saucepan.

3. Add farro to boiling broth, reduce heat to low, and simmer covered for 25-30 minutes until tender but still chewy. Drain any excess liquid.

4. Season chicken breasts with salt, pepper, and thyme. Grill for 6-7 minutes per side until internal temperature reaches 165°F and grill marks appear.

5. Whisk together remaining olive oil, minced garlic, and lemon juice. Toss cooked farro with half the dressing, then serve topped with sliced chicken and roasted cauliflower.

05. Garlic Butter Salmon Sheet Pan Dinner

One-pan salmon with tender potatoes and crisp asparagus in rich garlic butter. This healthy weeknight dinner delivers restaurant-quality results with minimal cleanup required.

Ingredients: 4 salmon fillets, 1 pound baby potatoes (halved), 1 pound asparagus (trimmed), 4 tablespoons butter (melted), 4 garlic cloves (minced), 2 tablespoons olive oil, 1 lemon (sliced), 1 teaspoon dried dill, salt and pepper to taste.

How To Make Garlic Butter Salmon Sheet Pan Dinner

1. Preheat oven to 425°F and line a large sheet pan with parchment paper. Toss halved potatoes with 1 tablespoon olive oil, salt, and pepper, then arrange on one side of the pan.

2. Roast potatoes for 15 minutes until they start to become golden. Meanwhile, mix melted butter with minced garlic and dried dill in a small bowl.

3. Remove pan from oven and add asparagus spears, drizzling with remaining olive oil. Make space for salmon fillets and place them on the pan.

4. Brush salmon generously with the garlic butter mixture and season with salt and pepper. Top each fillet with a lemon slice for extra brightness.

5. Return to oven for 12-15 minutes until salmon flakes easily with a fork and asparagus is tender-crisp. Serve immediately while the garlic butter is still sizzling.

06. Sweet Potato Black Bean Chili

Hearty vegetarian chili loaded with sweet potatoes and black beans. The smoky heat from ground chipotle adds depth while keeping this comfort food healthy.

Ingredients: 2 large sweet potatoes (cubed), 2 cans black beans (drained), 1 large onion (diced), 1 bell pepper (diced), 3 garlic cloves (minced), 1 can diced tomatoes, 2 cups vegetable broth, 2 teaspoons chili powder, 1 teaspoon cumin, 1/2 teaspoon ground chipotle, 2 tablespoons olive oil, salt to taste.

How To Make Sweet Potato Black Bean Chili

1. Heat olive oil in a large pot over medium heat. Add diced onion and bell pepper, cooking for 5 minutes until softened and fragrant.

2. Stir in minced garlic, chili powder, cumin, and ground chipotle. Cook for 1 minute until spices become aromatic and coat the vegetables evenly.

3. Add cubed sweet potatoes, diced tomatoes, black beans, and vegetable broth. Bring mixture to a boil, then reduce heat and simmer covered for 20 minutes.

4. Continue cooking uncovered for 10-15 minutes until sweet potatoes are tender and chili has thickened to your desired consistency. Stir occasionally to prevent sticking.

5. Season with salt to taste and serve hot with your favorite toppings like avocado, cilantro, or a dollop of Greek yogurt for added creaminess.

07. One-Pot Creamy Chicken Asparagus Pasta

Silky pasta with tender chicken and fresh asparagus in a light cream sauce. This one-pot wonder combines convenience with fresh spring flavors and bright lemon notes.

Ingredients: 1 pound penne pasta, 2 chicken breasts (cubed), 1 pound asparagus (cut into 2-inch pieces), 4 oz cream cheese, 3 garlic cloves (minced), 3 cups chicken broth, 1 lemon (juiced and zested), 2 tablespoons olive oil, 1/2 cup Parmesan cheese, salt and pepper to taste.

How To Make One-Pot Creamy Chicken Asparagus Pasta

1. Heat olive oil in a large pot over medium-high heat. Season cubed chicken with salt and pepper, then cook for 6-8 minutes until golden brown and cooked through.

2. Add minced garlic to the pot and cook for 30 seconds until fragrant. Pour in chicken broth and bring to a boil, scraping up any browned bits from the bottom.

3. Add penne pasta to the boiling broth and cook according to package directions, stirring occasionally. During the last 3 minutes, add asparagus pieces to the pot.

4. When pasta is al dente and asparagus is tender-crisp, reduce heat to low. Stir in cream cheese until melted and sauce becomes silky smooth.

5. Remove from heat and stir in lemon juice, lemon zest, and Parmesan cheese. The residual heat will melt the cheese perfectly. Serve immediately while creamy and hot.

08. Sheet Pan Chicken and Asparagus Bake

Pounded chicken breasts baked with colorful vegetables on one sheet pan. Quick-cooking method ensures everything finishes at the same time for an effortless dinner.

Ingredients: 4 chicken breasts, 1 pound asparagus (trimmed), 2 large carrots (sliced), 1 pound baby potatoes (halved), 3 tablespoons olive oil, 2 teaspoons Italian seasoning, 1 teaspoon garlic powder, 1 lemon (sliced), salt and pepper to taste, fresh rosemary sprigs.

How To Make Sheet Pan Chicken and Asparagus Bake

1. Preheat oven to 425°F and line a large sheet pan with parchment paper. Place chicken breasts between plastic wrap and pound to 3/4-inch thickness for even cooking.

2. In a large bowl, toss halved potatoes and sliced carrots with 2 tablespoons olive oil, salt, and pepper. Arrange on one side of the prepared sheet pan.

3. Roast vegetables for 15 minutes until they start to soften. Meanwhile, season pounded chicken with Italian seasoning, garlic powder, salt, and pepper.

4. Remove pan from oven and add seasoned chicken breasts and asparagus spears. Drizzle everything with remaining olive oil and top with lemon slices and rosemary sprigs.

5. Return to oven for 18-20 minutes until chicken reaches 165°F internally and vegetables are tender with golden edges. Let rest 5 minutes before serving.

09. Oven-Baked Salmon with Charred Onions

Simply baked salmon topped with smoky-sweet charred onion puree and seasoned radishes. This elegant dish is special enough for company yet easy for weeknight dinners.

Ingredients: 4 salmon fillets, 2 large onions (sliced thick), 1 bunch radishes (halved), 3 tablespoons olive oil, 1 tablespoon Old Bay seasoning, 2 tablespoons butter, 1 tablespoon honey, 2 tablespoons balsamic vinegar, salt and pepper to taste, fresh dill for garnish.

How To Make Oven-Baked Salmon with Charred Onions

1. Preheat oven to 425°F. Heat 2 tablespoons olive oil in a large oven-safe skillet over medium-high heat. Add thick onion slices and cook undisturbed for 4-5 minutes per side until deeply charred.

2. Transfer skillet to oven and roast onions for 15 minutes until very tender. Remove and let cool slightly, then puree with butter, honey, and balsamic vinegar until smooth.

3. Meanwhile, toss halved radishes with remaining olive oil and Old Bay seasoning. Arrange on a separate baking sheet and roast for 15 minutes until tender.

4. Season salmon fillets with salt and pepper, then place on a parchment-lined baking sheet. Bake for 12-15 minutes until fish flakes easily with a fork.

5. Serve salmon over a dollop of charred onion puree with roasted radishes alongside. Garnish with fresh dill and serve immediately while everything is warm and fragrant.

10. Pan-Seared Cod with Radish Lentil Salad

Perfectly seared cod served over a tangy whole-grain mustard lentil salad. This light yet satisfying dish combines flaky fish with protein-rich lentils and crisp radishes.

Ingredients: 4 cod fillets, 1 cup green lentils, 1 bunch radishes (thinly sliced), 3 tablespoons olive oil, 2 tablespoons whole-grain mustard, 2 tablespoons red wine vinegar, 1 shallot (minced), 2 cups vegetable broth, 2 tablespoons butter, salt and pepper to taste, fresh parsley for garnish.

How To Make Pan-Seared Cod with Radish Lentil Salad

1. Bring vegetable broth to a boil in a medium saucepan. Add green lentils, reduce heat to low, and simmer covered for 20-25 minutes until tender but still firm.

2. While lentils cook, whisk together whole-grain mustard, red wine vinegar, minced shallot, and 2 tablespoons olive oil for the vinaigrette. Season with salt and pepper.

3. Drain cooked lentils and toss with half the vinaigrette while still warm. Add thinly sliced radishes and let salad sit for 10 minutes to develop flavors.

4. Pat cod fillets dry and season both sides with salt and pepper. Heat remaining olive oil and butter in a large skillet over medium-high heat until shimmering.

5. Sear cod fillets for 4-5 minutes per side until golden brown and fish flakes easily. Serve over the lentil salad, drizzled with remaining vinaigrette and garnished with fresh parsley.

11. Instant Pot White Bean Chili

Creamy vegetarian chili with sweet parsnips and white beans made in the pressure cooker. This hearty meal tastes like it simmered for hours but comes together quickly.

Ingredients: 2 cups dried white beans (soaked overnight), 2 parsnips (diced), 1 large onion (diced), 3 garlic cloves (minced), 4 cups vegetable broth, 1 can diced green chiles, 2 teaspoons cumin, 1 teaspoon oregano, 2 tablespoons olive oil, salt and pepper to taste, Greek yogurt for serving.

How To Make Instant Pot White Bean Chili

1. Set Instant Pot to sauté mode and heat olive oil. Add diced onion and parsnips, cooking for 5 minutes until softened and lightly golden around the edges.

2. Add minced garlic, cumin, and oregano, stirring for 30 seconds until fragrant. Pour in vegetable broth to deglaze the pot, scraping up any browned bits.

3. Add drained soaked beans and diced green chiles to the pot. Secure lid and set to high pressure for 25 minutes, then allow natural pressure release for 10 minutes.

4. Remove 2 cups of the chili and blend until smooth, then stir back into the pot for creaminess. Season with salt and pepper to taste.

5. Serve hot topped with a dollop of Greek yogurt and your favorite garnishes like green onions or cilantro for extra freshness and flavor.

12. White Bean Soup with Pasta

Comforting soup featuring white beans and pasta in a flavorful mirepoix base. This classic combination creates a satisfying meal that’s perfect for chilly evenings.

Ingredients: 2 cans white beans (drained), 1 cup small pasta (ditalini or elbow), 1 cup frozen mirepoix (onion, celery, carrots), 3 garlic cloves (minced), 6 cups chicken broth, 2 tablespoons olive oil, 1 teaspoon dried thyme, 2 bay leaves, salt and pepper to taste, Parmesan cheese for serving.

How To Make White Bean Soup with Pasta

1. Heat olive oil in a large pot over medium heat. Add frozen mirepoix and cook for 8-10 minutes until vegetables are softened and lightly caramelized, stirring occasionally.

2. Stir in minced garlic and cook for another minute until fragrant. Add chicken broth, white beans, thyme, and bay leaves to the pot.

3. Bring soup to a boil, then reduce heat and simmer for 15 minutes to allow flavors to meld together and develop depth.

4. Add small pasta to the simmering soup and cook according to package directions until al dente, usually 8-10 minutes depending on the pasta shape.

5. Remove bay leaves and season with salt and pepper to taste. Serve hot with freshly grated Parmesan cheese and crusty bread for dipping.

13. Braised Lentil Quinoa Bowls

Healthy vegetarian bowls with spiced black lentils over quinoa and riced cauliflower. Creamy yogurt topping balances the earthy flavors from thyme and smoked paprika perfectly.

Ingredients: 1 cup black lentils, 1 cup quinoa, 2 cups riced cauliflower, 1 onion (diced), 3 garlic cloves (minced), 3 cups vegetable broth, 1 teaspoon thyme, 1 teaspoon smoked paprika, 2 tablespoons olive oil, 1/2 cup Greek yogurt, salt and pepper to taste, fresh herbs for garnish.

How To Make Braised Lentil Quinoa Bowls

1. Rinse quinoa thoroughly and cook according to package directions until fluffy and tender. Meanwhile, steam riced cauliflower for 5 minutes until just tender, then set aside.

2. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5 minutes until softened and translucent, stirring occasionally.

3. Add minced garlic, thyme, and smoked paprika, cooking for 1 minute until fragrant. Stir in black lentils and vegetable broth, bringing to a boil.

4. Reduce heat to low and simmer covered for 25-30 minutes until lentils are tender but still hold their shape. Season with salt and pepper.

5. Divide cooked quinoa and riced cauliflower among bowls, then top with braised lentils. Finish with a dollop of Greek yogurt and fresh herbs for brightness.

14. Skillet Lemon-Garlic Salmon

Ultra-quick salmon with bright lemon flavors and aromatic garlic in one skillet. This simple preparation lets the fish shine while creating a light, flavorful sauce.

Ingredients: 4 salmon fillets, 4 garlic cloves (minced), 2 lemons (juiced and zested), 3 tablespoons olive oil, 2 tablespoons butter, 1 tablespoon fresh parsley (chopped), 1/2 teaspoon red pepper flakes, salt and pepper to taste, lemon wedges for serving.

How To Make Skillet Lemon-Garlic Salmon

1. Pat salmon fillets completely dry with paper towels and season both sides generously with salt and pepper. Let sit at room temperature for 10 minutes before cooking.

2. Heat olive oil in a large skillet over medium-high heat until shimmering. Carefully place salmon fillets skin-side up and cook undisturbed for 4-5 minutes until golden.

3. Flip salmon carefully and cook for another 3-4 minutes until fish flakes easily with a fork. Remove fillets to a plate and tent with foil.

4. Reduce heat to medium and add butter to the same skillet. Once melted, add minced garlic and red pepper flakes, cooking for 30 seconds until fragrant.

5. Stir in lemon juice, lemon zest, and fresh parsley, creating a bright pan sauce. Return salmon to skillet briefly to warm, then serve with lemon wedges.

15. Smothered Chicken in Onion Gravy

Tender chicken breasts covered in rich, savory onion gravy made with minimal oil. This healthier take on comfort food delivers all the satisfaction without excess calories.

Ingredients: 4 chicken breasts, 2 large onions (sliced), 3 tablespoons flour, 2 cups chicken broth, 2 tablespoons olive oil, 1 tablespoon butter, 1 teaspoon thyme, 1/2 teaspoon sage, salt and pepper to taste, fresh parsley for garnish.

How To Make Smothered Chicken in Onion Gravy

1. Season chicken breasts with salt, pepper, and thyme. Heat 1 tablespoon olive oil in a large skillet over medium-high heat and brown chicken for 5 minutes per side.

2. Remove chicken to a plate and add remaining olive oil and butter to the same skillet. Add sliced onions and cook for 8-10 minutes until caramelized and golden.

3. Sprinkle flour over the caramelized onions and cook for 1 minute, stirring constantly to create a light roux without burning the flour.

4. Gradually whisk in chicken broth, scraping up any browned bits from the bottom. Add sage and simmer until gravy thickens, about 3-4 minutes.

5. Return chicken to the skillet, spooning gravy over the top. Cover and simmer for 15 minutes until chicken reaches 165°F internally. Garnish with fresh parsley before serving.

16. Creamy Spinach-Artichoke Salmon

Broiled salmon topped with a creamy spinach-artichoke mixture that cooks quickly in one skillet. This restaurant-quality dish combines omega-3 rich fish with nutrient-dense vegetables.

Ingredients: 4 salmon fillets, 5 oz fresh spinach, 1 can artichoke hearts (drained and chopped), 4 oz cream cheese (softened), 1/4 cup mayonnaise, 3 garlic cloves (minced), 1/2 cup Parmesan cheese, 2 tablespoons olive oil, salt and pepper to taste, lemon wedges for serving.

How To Make Creamy Spinach-Artichoke Salmon

1. Preheat broiler and position rack 6 inches from heat. Season salmon fillets with salt and pepper, then place on a parchment-lined baking sheet.

2. Broil salmon for 8-10 minutes until fish flakes easily with a fork and is cooked through. Meanwhile, prepare the spinach-artichoke topping.

3. Heat olive oil in a large skillet over medium heat. Add minced garlic and cook for 30 seconds until fragrant, then add fresh spinach and cook until wilted.

4. Stir in chopped artichoke hearts, softened cream cheese, mayonnaise, and half the Parmesan cheese. Cook for 2-3 minutes until heated through and creamy.

5. Top each salmon fillet with the spinach-artichoke mixture and remaining Parmesan cheese. Broil for 2-3 minutes until golden and bubbly. Serve immediately with lemon wedges.

Final Thoughts

These anti-inflammatory dinner recipes make it easy to support your gut health without sacrificing flavor or satisfaction. Each dish combines wholesome ingredients with delicious tastes.

From quick weeknight meals to special occasion dinners, these recipes prove that eating for wellness can be both enjoyable and nourishing for your entire family.