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Anti-Inflammatory Diet Recipes, Including Cooking Tips and Best Foods

By Ethan Boldt

September 16, 2025

While some inflammation is necessary for a properly functioning body, too much (or “chronic”) inflammation is not good news for your health. It’s why most of us are searching for ways to lower inflammation, including eating the right foods and following certain lifestyle changes.

How does this extend to the kitchen? Below we discuss recipes to help lower inflammation, including following certain cooking tips as well as using certain ingredients and avoiding others.

Finally, a list of anti-inflammatory diet recipes is included, including suggestions for breakfast, lunch, snack time, dinner and dessert.

As always, you should consult your healthcare professional prior to starting any new dietary or lifestyle regimen.

Anti-inflammatory cooking tips

1. Make whole, unprocessed, anti-inflammatory ingredients the focus of every meal

Vegetables, wild-caught fish, legumes, seeds and whole grains are examples of anti-inflammatory foods that should be in your weekly menu. In fact, an easy way to help lower inflammation is simply using more anti-inflammatory ingredients in your daily diet.

Here are some of the best options:

• Green leafy vegetables: Spinach, kale, bok choy, Swiss chard, collard greens, etc.

• Allium vegetables: Onions, garlic, leeks, shallots, and chives

• Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, turnips, etc.

• Nightshades: Tomatoes, eggplants, potatoes and peppers (contrary to what you may have heard, there’s no evidence that nightshades cause inflammation in most people)

• Fruits: Berries, citrus fruits, stone fruits, apples, grapes, etc.

• Spices: Turmeric, ginger, cayenne pepper, cinnamon, cumin, cardamom, etc.

• Herbs: Oregano, parsley, cilantro, rosemary, basil, etc.

• Healthy fats: Olive oil and avocado oil

• Fatty fish: Salmon, sardines, mackerel, herring, trout, etc.

• Probiotic foods: Yogurt, kefir, fermented vegetables (like sauerkraut and kimchi), etc.

2. Avoid inflammatory ingredients

What foods can cause the most inflammation issues? Here are some inflammatory ingredients to avoid or at least limit:

• Added sugars

• Processed meats like bacon, sausage and hot dogs

• Hydrogenated fats and some saturated fat

• High omega 6 oils, including corn, safflower, sunflower, soy and peanut oils

• Refined carbohydrates/white flour products, including most pasta and breads

• For some people, you may want to avoid gluten, which is found in wheat, barley and rye grains

• For others, dairy products may be difficult for some to digest

• Artificial sweeteners, as they can be hard to digest

3. Use healthy fats to cook with

For higher temperature cooking, use a fat like avocado oil. For lower temperature cooking, olive oil.

4. Reduce red meat consumption

Red meat, no matter how well it’s sourced, should be limited. Go with more fish (wild caught is best), chicken and plant-based proteins (like legumes, tofu and tempeh).

5. Use anti-inflammatory spices

Turmeric and ginger are two of the most valuable spices and herbs to use frequently. Cumin, cinnamon, cayenne pepper, oregano and rosemary are other spices that also contain anti-inflammatory compounds.

6. Cook with garlic and onion

The compounds in garlic and onion are anti-inflammatory and high in antioxidants, and they’re easy to use in many dinner dishes and soups.

7. Skip processed sauces and excessive salt

Instead, use the juice from lemons and limes as well as vinegar for marinades, dressings and sauces.

8. Create a healthy eating plate

Aim for a plate that is roughly half vegetable, a quarter whole grains and a quarter lean protein.

9. Bake and sauté your food

Avoid charring your meats (as that adds inflammatory compounds), deep frying (and using too much oil in general) and overcooking your recipes.

10. Use real foods to sweeten

Rather than using added sugars, honey or maple syrup (which can contribute to inflammation), go with fresh fruits or unsweetened dried fruits.

Anti-inflammatory diet recipes

1. Breakfast

• Breakfast bowl: Vitamin- and mineral-wise, nearly all are represented in this breakfast bowl. Each serving includes over six times the Daily Value* (DV) of vitamin A and nearly twice the DV of vitamin K.

• Green smoothie: This smoothie recipe only includes seven ingredients and delivers a delicious flavor and an outstanding nutritional profile.

• Avocado toast: Avocado toast with egg is one very popular recipe, as it's loaded with healthy fats and is delicious on a slice of crunchy bread.

2. Lunch

• Quinoa bowl: This quinoa bowl is loaded with plant-based protein and flavor, in part courtesy of a sublime miso tahini dressing.

• Avocado salmon salad: Mix wild-caught canned salmon with creamy avocado and lemon juice, then serve on a bed of spinach with cherry tomatoes and sliced cucumber.

• Chicken soup: This one is high in protein (42 grams of protein per serving) and loaded with nutrients, including over 20 percent DV of over 15 vitamins and minerals.

3. Snack

• DIY trail mix with almonds, dried cranberries, walnuts and sesame seeds

• Almond butter energy balls

• Handful of wild blueberries mixed with Greek yogurt

4. Dinner

• Grilled wild salmon with quinoa and broccoli

• Chicken fajitas with grilled bell pepper, avocado, goat cheddar, fresh salsa and almond flour tortillas

• Chili that’s high in protein and fiber; substitute ground turkey for beef

5. Dessert

• Chocolate chia seed pudding

• Square of dark chocolate

• Carrot cake bars