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Home » Recipe Collections

22 Anti-Inflammatory Recipes That Will Make You Feel Better

Carine By Carine Claudepierre
Published on 06/09/2023 - Last updated on 04/14/2024

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Reduce inflammation and improve your health by making and eating our anti-inflammatory recipes below! These recipes are loaded with ingredients that help fight inflammation such as vegetables, spices, legumes, and fruits.

Tofu Egg Salad, a recipe rich in anti-inflammatory rich ingredients
Table of contents
  1. Anti-Inflammatory Ingredients
  2. Inflammatory Ingredients To Avoid
  3. Tips To Reduce Inflammation
  4. 22 Recipes To Fight Inflammation
  5. Frequently Asked Questions
  6. Comments & Reviews (1)

Inflammation is a normal immune response that helps the body fight off infection and injury.

However, chronic inflammation can be harmful to health and has been linked to a number of diseases, including heart disease, stroke, cancer, and Alzheimer’s disease.

There are a number of things you can do to reduce inflammation, including eating an anti-inflammatory diet.

An anti-inflammatory diet is rich in fruits, vegetables, whole grains, and plant-based protein, and it is low in processed foods, unhealthy fats, and sugar.

This post lists 22 recipes that are anti-inflammatory and delicious. These recipes are easy to make and can be enjoyed by everyone.

Anti-Inflammatory Ingredients

The anti-inflammatory properties of the recipes below come from the ingredients they contain. Some of the most important anti-inflammatory foods include:

  • Chickpeas – Chickpeas are a good source of fiber, protein, and vitamins, and they also contain a compound called saponin, which has been shown to reduce inflammation.
  • Carrots – Carrots are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is an antioxidant that can help to reduce inflammation.
  • Turmeric – Turmeric is a spice that contains a compound called curcumin, which has powerful anti-inflammatory properties.
  • Ginger – Ginger is a spice that has anti-inflammatory, antioxidant, and pain-relieving properties.
  • Sweet potatoes – Sweet potatoes are a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is an antioxidant that can help to reduce inflammation.
  • Black beans – Black beans are a good source of protein, fiber, and vitamins, and they also contain a compound called anthocyanin, which has been shown to reduce inflammation.
  • Chipotle peppers – Chipotle peppers are a type of chili pepper that contains capsaicin, which has anti-inflammatory properties.
  • Lentils – Lentils are a good source of protein, fiber, and vitamins, and they also contain a compound called quercetin, which has been shown to reduce inflammation.
  • Beans – Beans are a good source of protein, fiber, and vitamins, and they also contain compounds called saponins, which have been shown to reduce inflammation.
  • Corn – Corn is a good source of fiber and vitamins, and it also contains antioxidants, which can help to reduce inflammation.
  • Tomatoes – Tomatoes are a good source of lycopene, an antioxidant that has been shown to reduce inflammation.
  • Spices – Spices like cumin, coriander, cinnamon, and turmeric have anti-inflammatory properties.
  • Leafy Vegetables – Leafy greens like spinach, kale, basil, or lettuce contain anti-inflammatory compounds.
  • Some Oils – Olive oil is one of the better oils to fight inflammation.
  • Berries – many berries such as blueberries and raspberries are rich in anthocyanins, a compound that helps reduce inflammation.

Inflammatory Ingredients To Avoid

While there are a number of ingredients that can help fight inflammation, some other ones tend to trigger or worsen inflammation.

To reduce inflammation, limit or avoid using the following ingredients:

  • Added sugar: Eating too much added sugar can lead to inflammation throughout the body.
  • Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, can cause a spike in blood sugar levels, which can lead to inflammation.
  • Fried foods: Fried foods are high in unhealthy fats, which can promote inflammation.
  • Processed meats: Processed meats, such as bacon and sausage, are high in unhealthy fats and sodium, both of which can promote inflammation. Of course, you won’t find any of these on The Conscious Plant Kitchen.
  • Red meat: Red meat is high in saturated fat, which can promote inflammation. Similarly, you won’t find any of these on this site!
  • Alcohol: Alcohol can increase inflammation in the body.
  • Trans fats: Trans fats are unhealthy fats that can be found in some processed foods.
  • Omega-6 fatty acids: Omega-6 fatty acids are essential fatty acids that the body needs, but too much omega-6 can promote inflammation.

Tips To Reduce Inflammation

Here are some tips for reducing inflammation in your diet:

  • Eat plenty of fruits and vegetables: Fruits and vegetables are low in calories and high in nutrients, including antioxidants, which can help to reduce inflammation.
  • Choose whole grains over refined grains: Whole grains are a good source of fiber, which can help to regulate blood sugar levels and reduce inflammation.
  • Choose lean protein sources: Lean protein sources, such as chicken, fish, and beans, are low in saturated fat and calories.
  • Limit processed foods: Processed foods are often high in unhealthy fats, sodium, and added sugar, all of which can promote inflammation.
  • Drink plenty of water: Water is essential for good health and can help to flush out toxins and reduce inflammation.
  • Get regular exercise: Exercise is a great way to reduce inflammation and improve overall health.
  • Use good fats: Some fat like some oils can be rich in inflammatory compounds. You need to use fat that is rich in omega-3 fatty acids.

22 Recipes To Fight Inflammation

Roasted Cauliflower Salad
25

Roasted Cauliflower Salad

4.88 from 8 votes
This Roasted Cauliflower Salad is rich in vegetables and is loaded with many inflammation-fighting ingredients such as tomatoes, many spices and leafy greens.
Roasted Cauliflower Salad
The Best Mashed Sweet Potatoes
26

Vegan Mashed Sweet Potatoes

4.36 from 14 votes
This Vegan Mashed Sweet Potato recipe is excellent to help reduce inflammation since it's full of sweet potatoes rich in Vitamin A and is enhanced by leafy greens such as fresh parsley.
Vegan Mashed Sweet Potatoes
This Overnight Oats with Coconut Milk is the easiest, healthy breakfast with a dreamy creamy coconut texture. Coconut lovers, this breakfast is for you.
27

Overnight Oats with Coconut Milk

5 from 3 votes
These Overnight Oats with Coconut Milk are the easiest healthy breakfast with a dreamy creamy coconut texture. Coconut lovers, this breakfast is for you.
Overnight Oats with Coconut Milk
This Sour Apple Smoothie recipe is the perfect green smoothie for green apple lovers with a sweet and tart flavor. Plus, this green apple smoothie is also dairy-free and gluten-free.This Sour Apple Smoothie recipe is the perfect green smoothie for green apple lovers with a sweet and tart flavor. Plus, this green apple smoothie is also dairy-free and gluten-free.
28

Sour Apple Smoothie

4 from 2 votes
This Sour Apple Smoothie recipe is the perfect green smoothie for green apple lovers with a sweet and tart flavor. Plus, this green apple smoothie is also dairy-free and gluten-free, and since it's rich in fruits and leafy vegetables, it's a great anti-inflammatory snack
Sour Apple Smoothie
This Tofu Scramble recipe is an egg-free scramble made out tofu with such a delicious cheesy, eggy flavor that nobody will guess it's eggless.
29

Tofu Scramble

5 from 3 votes
This Tofu Scramble recipe is an egg-free scramble made with tofu with such a delicious, cheesy, eggy flavor that nobody will guess it's eggless. Since it's rich in turmeric, it brings a lot of anti-inflammation properties in a quick and delicious meal.
Tofu Scramble
Chickpea omelette
30

Vegan Chickpea Omelette

4.82 from 60 votes
This Chickpea Omelette is a delicious savory vegan omelette, perfect for a breakfast rich in protein and vitamins. Plus, the combination of chickpeas, turmeric, and leafy vegetables makes it a super-food to fight inflammation.
Vegan Chickpea Omelette
This Grapefruit smoothie is a refreshing sweet and sour pink smoothie recipe packed with vitamin C and antioxidants.
31

Grapefruit Smoothie

5 from 3 votes
This Grapefruit smoothie is a refreshing sweet and sour pink smoothie recipe packed with vitamin C and antioxidants.
Grapefruit Smoothie
Sofritas
32

Sofritas (Copycat But Better)

4.67 from 9 votes
This copycat Chipotle Sofritas recipe is made with simple ingredients for delicious, meat-free burritos or tacos. Its generous use of chili and spices makes it a great source of inflammation-fighting capsaicin.
Sofritas (Copycat But Better)
arrot Cake Overnight Oats
33

Carrot Cake Overnight Oats

4.63 from 8 votes
These Carrot Cake Overnight Oats taste like real carrot cake! If you love dessert for breakfast this is a must-try, and with its carrots and spices, it brings a lot of inflammation-fighting ingredients.
Carrot Cake Overnight Oats
Lentil Wraps
34

Lentil Wraps

5 from 2 votes
These High-Protein Lentil Wraps are made with just 2-ingredient, yellow split lentils and water for a healthy, low-cost protein wrap. Lentils are also one of the best plant-based anti-inflammatory ingredients.
Lentil Wraps
This Pitaya bowl is the most delicious frothy smoothie bowl to starts the day with vitamin C and feel energize all day. Plus, this dragon fruit bowl takes barely 5 minutes to make and require only 3 ingredients so even the kids can make this alone.
35

Pitaya Bowl

5 from 1 vote
This Pitaya bowl is the most delicious frothy smoothie bowl to start the day with vitamin C and anti-inflammatory compounds and feel energized all day. Plus, this dragon fruit bowl takes under 5 minutes to make and requires only three ingredients, so even the kids can make this alone.
Pitaya Bowl
Zucchini Smoothie
36

Zucchini Smoothie

4.75 from 4 votes
This green zucchini smoothie is a healthy, creamy green smoothie packed with two vegetables for extra vitamins and protein. It's a perfect post-workout drink or refreshing snack, 100% dairy-free and gluten-free, and it's loaded with anti-inflammatory properties.
Zucchini Smoothie
Lentil Taco Meat
37

Lentil Taco Meat

4.82 from 49 votes
This easy lentil taco meat recipe is delicious in any Mexican dish to fill tacos or burritos rich in the anti-inflammatory compound quercetin found in the lentils.
Lentil Taco Meat
Black Bean Muffins
38

Black Bean Muffins

4.74 from 15 votes
This easy black bean blender recipe for muffins or cupcakes, is 100% allergy-friendly, egg-free, and dairy-free with a delicious brownie texture and it helps reduce inflammation thanks to the black beans rich in vitamins and anthocyanin.
Black Bean Muffins
Red lentil flatbread
39

Red Lentil Flatbread

4.84 from 49 votes
These soft, flexible tortillas are made of red split lentils for a healthy protein flatbread rich in inflammation-fighting compounds.
Red Lentil Flatbread
Sautéed Carrots recipe
40

Sautéed Carrots

5 from 2 votes
Carrots are one of the best ingredients to fight inflammation. These Garlic Rosemary Sautéed Carrots are a South-of-France-inspired side dish delicious for your holiday table.
Sautéed Carrots
Sunflower Seed Crackers
41

Sunflower Seed Crackers

4.84 from 6 votes
These Sunflower Seed Crackers are made with only 2 ingredients for a delicious, easy, healthy appetizer or low-carb snack packed with healthy fats, fibers, and turmeric, and excellent natural anti-inflammatory.
Sunflower Seed Crackers
This Spinach Pineapple Banana Smoothie is a delicious easy green smoothie packed with tropical flavors and nutrients from spinach.
42

Spinach Pineapple Banana Smoothie

5 from 1 vote
This Spinach Pineapple Banana Smoothie is a delicious, easy green smoothie packed with tropical flavors and anti-inflammatory nutrients from pineapple and spinach.
Spinach Pineapple Banana Smoothie
Vegan Zucchini Soup
43

Zucchini Potato Soup

4.83 from 17 votes
This easy creamy, zucchini potato soup made with no dairy and only simple, wholesome ingredients for a comforting dinner is loaded with anti-inflammatory properties from vegetables and spices.
Zucchini Potato Soup
This Flaxseed pudding is an easy healthy high-fiber breakfast with 12g of fiber per serve and a delicious vanilla cinnamon flavor.
44

Flaxseed Pudding

5 from 1 vote
This easy creamy, zucchini potato soup made with no dairy and only simple, wholesome ingredients for a comforting dinner is loaded with anti-inflammatory properties from vegetables and spices.
Flaxseed Pudding
Dragon Fruit Smoothie
45

Dragon Fruit Smoothie

4.60 from 5 votes
This Dragon fruit smoothie is a healthy refreshing, vibrant pink smoothie loaded with antioxidants, anti-inflammatory properties, iron, and protein. A delicious plant-based smoothie for hot summer days.
Dragon Fruit Smoothie
Chickpea Flour Tortillas
46

Chickpea Tortillas

4.85 from 19 votes
These Chickpea Flour Tortillas are easy gluten-free tortillas made from chickpea flour. They are delicious and served as a side bread to curry or to as vegan tortillas with . They are also loaded with anti-inflammatory properties from chickpeas and turmeric.
Chickpea Tortillas
Black Bean Brownies (Vegan) - The Conscious Plant Kitchen
47

Black Bean Brownies

4.78 from 76 votes
Who said that desserts couldn't help fight inflammation? These Black Bean Brownies are a fudgy vegan brownie recipe loaded with proteins and inflammation-reducing anthocyanin from the black beans and have a decadent, chewy batter.
Black Bean Brownies
Vegan Stuffed Zucchini Boats
48

Vegan Stuffed Zucchini Boats

5 from 8 votes
These easy, stuffed zucchini boats with black beans are perfect for a healthy, low-carb Mexican dinner. The combination of zucchini, tomatoes, and black beans makes it a great inflammation-fighting meal.
Vegan Stuffed Zucchini Boats

Frequently Asked Questions

What can I eat to reduce inflammation quickly?

There are many foods that have strong anti-inflammatory properties and can help quickly decrease inflammation such as leafy vegetables (spinach, kale, basil), nuts (almonds, walnuts, pecans), fruits (blueberries, strawberries) without having to consider non-plant-based foods like salmon, sardines, or mackerel.

What are the 5 most anti-inflammatory foods?

The most plant-based anti-inflammatory foods are berries, broccoli, avocado, green tea, and peppers.

Can you eat pasta on anti-inflammatory diet?

Regular pasta is rich in carbohydrates and is therefore inflammatory. It’s better to opt for either whole-grain pasta or better choose quinoa, brown rice, or edamame pasta that are very rich in anti-inflammatory compounds.

Carine Claudepierre & Damien Maurer

About Carine

Hi, I'm Carine, the food blogger, author, recipe developer, photographer, and published author of a cookbook and founder of The Conscious Plant Kitchen with my husband Damien. Learn more about us.
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1 Comment
  1. Sarah
    July 9, 2023 at 9:18 am

    I am so happy to find these recipes!!! This is the largest collection of highly rated anti-inflammatory recipes that I have found online in all my searches over the last year! Can’t wait to try them. Thank you so much!!!

    Reply

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Hi, We are Carine & Damien

Carine Claudepierre Damien Maurer

Welcome to the Conscious Plant Kitchen, we are happy to meet you here! I am Carine Claudepierre, a foodie, certified nutritionist, wife of Damien Maurer, a vegan runner, and here I share with you my easy plant-based recipes! Who Are Carine & Damien?

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