20 Anti-Inflammatory Meals You Can Make in 20 Minutes By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Updated on December 3, 2025 Reviewed by Dietitian Alyssa Pike, RDN Reviewed by Dietitian Alyssa Pike, RDN See More Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower Need inspiration for some anti-inflammatory meals that are as quick as they are delicious? These easy anti-inflammatory recipes are ready in no more than 20 minutes, and cover breakfast lunch and dinner. Thanks to ingredients like salmon, berries, broccoli, and beans, you’ll find that these dishes can help decrease symptoms of chronic inflammation. Start your day with a frosty Green Smoothie, enjoy our hearty Brussels Sprouts, Kale & Pear Salad for lunch, and finish out the evening with our Sheet-Pan Salmon with Bok Choy & Rice. We have plenty of tasty recipes to keep you satisfied in just a few minutes. Love these recipes? Join MyRecipesto save them all with one click. It’s so easy—and free! 01 of 20 Brussels Sprouts, Kale & Pear Salad Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower Fiber-packed kale and Brussels sprouts are tenderized in a tangy apple-cider vinaigrette, which softens their edges and infuses them with flavor. Pear slices add a juicy counterpoint, while crunchy pomegranate arils offer bursts of tartness in every forkful. View Recipe Save 02 of 20 Creamy Chickpea Soup Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong. This creamy chickpea soup comes together in just 20 minutes. Cream cheese adds a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing. View Recipe Save 03 of 20 Sheet-Pan Salmon with Bok Choy & Rice Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle. Tender salmon fillets roast alongside crisp-tender bok choy, soaking up the savory miso glaze as they cook. A bed of rice catches all the delicious flavors, turning into the perfect base for this five-ingredient dinner. View Recipe Save 04 of 20 Chickpea Grain Bowl with Feta & Tomatoes Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali. This grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. View Recipe Save 05 of 20 Green Smoothie Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless. This vibrant smoothie is a refreshing way to start your day. The spinach blends in seamlessly without overpowering the sweet tropical flavors. Banana adds a creamy texture, while mango and pineapple bring natural sweetness and a bright, sunny taste. View Recipe Save 06 of 20 20-Minute Black Bean Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless. This effortless soup takes only 20 minutes, making it perfect for busy weeknights. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor, while cream cheese adds a silky texture. View Recipe Save 07 of 20 Peanut Butter-Banana Flaxseed Smoothie Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower. This smoothie is a creamy, satisfying drink. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day. View Recipe Save 08 of 20 High-Protein Caprese Chickpea Salad Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle This caprese chickpea salad is a plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. View Recipe Save 09 of 20 No-Added-Sugar Mango Lassi Smoothie photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle Made with juicy frozen mangoes, creamy Greek-style yogurt and nutrient-packed hemp seeds, this high-protein smoothie is inspired by the Indian drink and keeps you full and energized for your busy day! View Recipe Save 10 of 20 Strawberry & Kale Salad with Burrata Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Lydia Purcell This salad is a delicious, nutrient-packed dish that offers a host of anti-inflammatory benefits. The base of tender lacinato kale is rich in antioxidants, along with sweet, juicy strawberries. Creamy burrata balances the earthy greens perfectly. View Recipe Save 11 of 20 One-Skillet Garlicky Salmon & Broccoli Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you’ll want on repeat! View Recipe Save 12 of 20 No-Cook Chickpea, Beet & Quinoa Salad Ali Redmond This easy, no-cook chickpea salad comes together in minutes. Look for precooked beets in the produce section of the grocery store. Leftover quinoa is great in this salad, but you could also use microwaveable quinoa to save on time. With a bright lemony-garlic dressing, this salad is the perfect side to accompany grilled chicken or roasted salmon. View Recipe Save 13 of 20 Blueberry-Peach Chia Seed Smoothie Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood. This chia seed smoothie is a nutrient-packed drink that’s perfect for your next breakfast. It blends frozen peaches and sweet frozen blueberries with a splash of almond milk and yogurt for a creamy, fruity base. View Recipe Save 14 of 20 Arugula, Beet & Feta Salad Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling Peppery arugula and tender, sweet beets are balanced by a simple vinaigrette and briny bits of feta cheese in this arugula, beet and feta salad. Using cooked, peeled beets helps make prep a breeze. View Recipe Save 15 of 20 High-Protein Tuna & Chickpea Salad Sandwich Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor. View Recipe Save 16 of 20 White Bean Salad with Feta & Lemon-Garlic Vinaigrette Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen White beans provide plant-based protein while also adding fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch. View Recipe Save 17 of 20 Anti-Inflammatory Beet & Avocado Wrap Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. View Recipe Save 18 of 20 5-Ingredient Avocado & Chickpea Salad Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco. This salad is a fresh, flavorful dish that comes together in minutes. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner. View Recipe Save 19 of 20 Raspberry-Peach Chia Seed Smoothie Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey This creamy smoothie is the best way to start your day or recharge in the afternoon. Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying. View Recipe Save 20 of 20 Cucumber-Blueberry Spinach Salad Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall This spinach-blueberry salad has the perfect balance of sweet and tart flavors complemented by refreshing cucumber slices and creamy goat cheese. Champagne vinegar adds a mild, delicate touch that pairs beautifully with the fruit. View Recipe Save Explore more: Healthy Recipes Lifestyle Diets Anti-Inflammatory Was this page helpful? Thanks for your feedback! Tell us why! Other Submit