If you're on the hunt for easy, healthy meals that fight inflammation and don’t leave you with a sink full of dishes, you’re in the right place. Inflammatory dinners—meals loaded with refined carbs, sugars, and unhealthy fats—can wreak havoc on your body over time.
But these anti-inflammatory dinners are here to save the day (and your health) with clean, wholesome ingredients that soothe rather than stress your system. The best part? Each one is made using just one pan—which means minimal cleanup and maximum flavor.
7 Anti-Inflammatory Dinners You Can Make in One Pan
Let’s dive into seven incredibly tasty and nutrient-packed one-pan anti-inflammatory dinners that will become staples in your weekly rotation.
1. One-Pan Salmon with Sweet Potatoes and Broccoli
This hearty and colorful meal is a powerhouse of anti-inflammatory ingredients. Salmon is rich in omega-3 fatty acids, which are known to combat inflammation at the cellular level. Paired with fiber-rich sweet potatoes and antioxidant-packed broccoli, this dinner hits all the right nutritional notes. Drizzle everything with olive oil, sprinkle with turmeric and garlic powder, then roast it all on one sheet pan for about 25 minutes.
Not only is this dish incredibly satisfying, but it also supports joint health, brain function, and heart health. Sweet potatoes provide beta-carotene, which has anti-inflammatory properties, and broccoli is full of sulforaphane—a compound that fights harmful inflammatory markers. It’s a nutrient-dense, anti-inflammatory dinner that feels indulgent without weighing you down.
2. Mediterranean Chickpea and Quinoa Skillet
This protein-packed vegetarian dish is a tribute to the anti-inflammatory power of the Mediterranean diet. In one large skillet, combine canned chickpeas, pre-cooked quinoa, cherry tomatoes, spinach, red onions, and olives. Add a splash of extra virgin olive oil and fresh lemon juice for a zesty, inflammation-fighting finish.
Chickpeas and quinoa are both excellent sources of plant-based protein and fiber, which help stabilize blood sugar and reduce inflammation. Tomatoes bring in lycopene, a powerful antioxidant, while spinach provides magnesium and vitamin E—two nutrients that play a key role in reducing chronic inflammation. This is one of the most versatile inflammatory dinners that works great for meal prep too.
3. Turmeric Chicken and Cauliflower Tray Bake
Chicken thighs marinated in a blend of turmeric, garlic, and black pepper turn this tray bake into a golden, flavor-packed dinner. Roasted alongside cauliflower and red onions, this one-pan meal is a simple way to fill your plate with anti-inflammatory goodness. Bake everything until the edges are caramelized and slightly crispy.
Turmeric is one of the most studied anti-inflammatory spices, especially when combined with black pepper to enhance absorption. Cauliflower, part of the cruciferous vegetable family, contains compounds that neutralize toxins and reduce oxidative stress. If you're looking for a comforting and wholesome option for inflammatory dinners, this one checks all the boxes.
4. One-Pan Shrimp and Veggie Stir-Fry
Quick, colorful, and cooked in under 20 minutes, this stir-fry is a weeknight hero. Simply sauté shrimp with ginger, garlic, bell peppers, snow peas, and carrots in a large pan or wok. Add a splash of coconut aminos or low-sodium tamari for a gluten-free, anti-inflammatory punch of umami.
Shrimp provides lean protein and key nutrients like selenium and vitamin B12, while the vibrant veggies contribute an array of antioxidants and polyphenols. Ginger and garlic, both known for their inflammation-fighting properties, give the dish a warming depth. Among all anti-inflammatory dinners, this stir-fry stands out for being both fast and flavor-packed.
5. Baked Cod with Cherry Tomatoes and Zucchini
This Mediterranean-inspired one-pan fish dinner is as elegant as it is easy. Lay fresh cod fillets in a baking dish, scatter cherry tomatoes and sliced zucchini around them, and drizzle with olive oil and herbs like thyme and oregano. Bake until the fish flakes easily and the vegetables are tender.
Cod is a lean white fish with anti-inflammatory benefits thanks to its high protein content and B vitamins. The cherry tomatoes burst in the oven, creating a natural sauce full of lycopene, while zucchini provides hydration and fiber. If you’re bored with typical inflammatory dinners, this light and refreshing option is a great way to reset your body and your palate.
6. Moroccan-Spiced Lentil and Carrot Stew
Lentils and carrots form the base of this rich, spiced stew that’s cooked entirely in one pot. Sauté onions and garlic, then add cumin, paprika, cinnamon, and a pinch of cayenne before stirring in lentils, carrots, and vegetable broth. Let it simmer until everything is tender and fragrant.
Lentils are a protein and fiber powerhouse that can lower inflammatory markers, while carrots deliver beta-carotene and vitamin A. The warming spices in this stew not only add depth of flavor but also provide anti-inflammatory and antioxidant effects. This meal is a cozy, satisfying choice for anyone trying to replace heavy, inflammatory dinners with something nourishing and hearty.
7. One-Pan Tofu and Roasted Veggie Bowl
If you're going plant-based, this one-pan tofu and veggie bowl is a must-try. Toss cubed tofu, Brussels sprouts, bell peppers, and red onions with avocado oil and a sprinkle of paprika and garlic. Roast everything until crispy, then serve over brown rice or quinoa with a tahini drizzle.
Tofu is a great source of plant-based protein and contains isoflavones, which have anti-inflammatory benefits. Brussels sprouts, part of the cruciferous family, help detoxify the body and reduce inflammation. This dinner is as customizable as it is delicious, offering a great alternative to the processed, inflammatory dinners that are so common in busy households.
Final Thoughts
Swapping out your typical inflammatory dinners for meals rich in whole foods, lean proteins, healthy fats, and vibrant vegetables can have a massive impact on your overall health. These one-pan anti-inflammatory dinners are not just good for your body—they’re quick, easy, and delicious enough to keep you coming back for more.
Looking for more simple, healthy meal ideas that reduce inflammation and boost energy? Bookmark this post and try incorporating one of these dinners into your routine each night this week!