20 Inflammation-Fighting Meals You Can Make in 20 Minutes

February 04, 2020

Skip gallery slides

It doesn’t take much time out of your routine to fight off inflammation. In 20 minutes or less, you can make one of our delicious pasta, salads, wraps and more that are all packed with healthy inflammation-fighting ingredients. The anti-inflammatory diet is similar to the Mediterranean diet and contains lots of antioxidant-rich foods. Aside from being packed with produce, lean proteins and whole grains, these recipes include foods like beets, avocados, nuts and leafy greens to give you fiber, healthy fats and deliciousness on your plate.

Start Slideshow

1 of 20

Avocado Pesto

View Recipe this link opens in a new tab

Avocados add a silky consistency and cheese-like richness to this dairy-free pesto recipe. Toss it with pasta, spread it on baguette slices to make bruschetta, or use it for a healthy mayo substitute on your sandwich. Source: EatingWell Magazine, January/February 2015

Advertisement

Advertisement

2 of 20

Broccoli, Chickpea & Pomegranate Salad

View Recipe this link opens in a new tab

Simple steps give this broccoli salad recipe a more nuanced flavor: soaking the onion tempers its bite and toasting the cumin enhances its aroma. Serve alongside grilled chicken, pork or fish. Source: EatingWell Magazine, September/October 2017

3 of 20

Chicken & Apple Kale Wraps

View Recipe this link opens in a new tab

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap. Source: EatingWell.com, April 2017

Advertisement

4 of 20

Mediterranean Cod with Roasted Tomatoes

View Recipe this link opens in a new tab

Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite. Source: Diabetic Living Magazine

5 of 20

Mediterranean Chickpea Quinoa Bowl

View Recipe this link opens in a new tab

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long. Source: EatingWell.com, May 2017

6 of 20

Cauliflower Gnocchi Carbonara

View Recipe this link opens in a new tab

Frozen cauliflower gnocchi is a time-saving, low-carb convenience food that works perfectly as a base for creamy, comforting carbonara. Source: EatingWell.com, January 2019

Advertisement

Advertisement

Advertisement

7 of 20

Green Salad with Edamame & Beets

View Recipe this link opens in a new tab

This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead. Source: EatingWell.com, August 2017

8 of 20

Shrimp, Avocado & Feta Wrap

View Recipe this link opens in a new tab

This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying. Source: EatingWell Magazine, July/August 2018

9 of 20

Greek Kale Salad with Quinoa & Chicken

View Recipe this link opens in a new tab

Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean vinaigrette. Source: EatingWell.com, January 2018

Advertisement

Advertisement

Advertisement

10 of 20

Mediterranean Ravioli with Artichokes & Olives

View Recipe this link opens in a new tab

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well). Source: EatingWell.com, June 2019

11 of 20

Salmon with Roasted Red Pepper Quinoa Salad

View Recipe this link opens in a new tab

This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week. Source: EatingWell Magazine, January/February 2020

12 of 20

White Bean & Veggie Salad

View Recipe this link opens in a new tab

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables. Source: EatingWell.com, August 2017

Advertisement

Advertisement

Advertisement

13 of 20

Seared Salmon with Pesto Fettuccine

View Recipe this link opens in a new tab

The brightness of basil pesto is a nice match for the buttery flavor of salmon in this quick and healthy dinner recipe. Refrigerated pesto, found near fresh sauces and salsas at most stores, is prettier and has a better taste than jarred. Source: EatingWell Magazine, March/April 2015

14 of 20

Pesto Pasta Salad

View Recipe this link opens in a new tab

A creamy pesto sauce turns this simple pasta salad into a delightful dinner. Adding broccoli to the pasta cooking water just before the pasta is done is a convenient way to briefly cook it so that it turns a vivid shade of green and softens slightly. Source: EatingWell.com, June 2018

15 of 20

Loaded Mediterranean Chicken-Quinoa Salad

View Recipe this link opens in a new tab

Turn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied. Source: EatingWell.com, November 2017

Advertisement

Advertisement

Advertisement

16 of 20

Mediterranean Tuna-Spinach Salad

View Recipe this link opens in a new tab

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad. Source: EatingWell Magazine, March/April 2016

17 of 20

Spinach & Egg Scramble with Raspberries

View Recipe this link opens in a new tab

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories. Source: EatingWell.com, December 2018

18 of 20

Beet & Shrimp Winter Salad

View Recipe this link opens in a new tab

This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department. Source: EatingWell Magazine, January/February 2016

Advertisement

Advertisement

Advertisement

19 of 20

Mediterranean Veggie Wrap with Cilantro Hummus

View Recipe this link opens in a new tab

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps. Source: Diabetic Living Magazine

20 of 20

Balsamic Berry Vinaigrette Winter Salad

View Recipe this link opens in a new tab

This festive salad features colorful greens, fruit and cheese tossed with a light and zesty dressing. Source: Diabetic Living Magazine

Up Next