Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • What Happens to Your Body When You Eat Avocado Every Day

      What Happens to Your Body When You Eat Avocado Every Day

      Can an avocado a day keep your health at bay? What does the research have to say? Read More
    • 7-Day No-Sugar High-Protein Meal Plan

      7-Day No-Sugar High-Protein Meal Plan

      Skip the added sugar and bump up the protein to keep yourself full on this 7-day meal plan. Read More
    • 20 Low-Carb, High-Protein Dinners Ready in 3 Steps or Less

       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Healthy Recipes
  3. Healthy Cooking Methods & Styles
  4. Quick & Easy Healthy Recipes
  5. Healthy, Quick & Easy Dinner Recipes
  6. 19 Inflammation-Fighting Meals You Can Make in 20 Minutes

19 Inflammation-Fighting Meals You Can Make in 20 Minutes

Jessica Ball
Jessica Ball, M.S., RD Reviewed by Dietitian Lisa Valente, M.S., RD February 04, 2020
Reviewed by Dietitian Lisa Valente, M.S., RD
Skip gallery slides
Pin
chicken apple kale wraps

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 19

Pin
Facebook Tweet Email Send Text Message

Avocado Pesto

3758874.jpg
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

 

1 of 19

Advertisement
Advertisement

2 of 19

Pin
Facebook Tweet Email Send Text Message

Broccoli, Chickpea & Pomegranate Salad

7881936.jpg
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

 

2 of 19

3 of 19

Pin
Facebook Tweet Email Send Text Message

Chicken & Apple Kale Wraps

75670.jpg
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

 

3 of 19

Advertisement

4 of 19

Pin
Facebook Tweet Email Send Text Message

Mediterranean Cod with Roasted Tomatoes

5551225.jpg
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

 

4 of 19

5 of 19

Pin
Facebook Tweet Email Send Text Message

Mediterranean Chickpea Quinoa Bowl

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

 

5 of 19

6 of 19

Pin
Facebook Tweet Email Send Text Message

Green Salad with Edamame & Beets

green salad with edamame and beets
Credit: Katie Webster
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

 

6 of 19

Advertisement
Advertisement
Advertisement

7 of 19

Pin
Facebook Tweet Email Send Text Message

Shrimp, Avocado & Feta Wrap

5486587.jpg
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

 

7 of 19

8 of 19

Pin
Facebook Tweet Email Send Text Message

Greek Kale Salad with Quinoa & Chicken

5050778.jpg
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

 

8 of 19

9 of 19

Pin
Facebook Tweet Email Send Text Message

Mediterranean Ravioli with Artichokes & Olives

6691966.jpg
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

 

9 of 19

Advertisement
Advertisement
Advertisement

10 of 19

Pin
Facebook Tweet Email Send Text Message

Salmon with Roasted Red Pepper Quinoa Salad

salmon with quinoa salad on a white plate
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

 

10 of 19

11 of 19

Pin
Facebook Tweet Email Send Text Message

White Bean & Veggie Salad

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

 

11 of 19

12 of 19

Pin
Facebook Tweet Email Send Text Message

Seared Salmon with Pesto Fettuccine

3758972.jpg
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

 

12 of 19

Advertisement
Advertisement
Advertisement

13 of 19

Pin
Facebook Tweet Email Send Text Message

Pesto Pasta Salad

5492950.jpg
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

 

13 of 19

14 of 19

Pin
Facebook Tweet Email Send Text Message

Loaded Mediterranean Chicken-Quinoa Salad

4576574.jpg
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

 

14 of 19

15 of 19

Pin
Facebook Tweet Email Send Text Message

Mediterranean Tuna-Spinach Salad

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

 

15 of 19

Advertisement
Advertisement
Advertisement

16 of 19

Pin
Facebook Tweet Email Send Text Message

Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries
Credit: Jen Causey
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

 

16 of 19

17 of 19

Pin
Facebook Tweet Email Send Text Message

Beet & Shrimp Winter Salad

3759234.jpg
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

 

17 of 19

18 of 19

Pin
Facebook Tweet Email Send Text Message

Mediterranean Veggie Wrap with Cilantro Hummus

5551227.jpg
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

 

18 of 19

Advertisement
Advertisement
Advertisement

19 of 19

Pin
Facebook Tweet Email Send Text Message

Balsamic Berry Vinaigrette Winter Salad

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

 

19 of 19

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Jessica Ball, M.S., RD

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 19 Avocado Pesto
    2 of 19 Broccoli, Chickpea & Pomegranate Salad
    3 of 19 Chicken & Apple Kale Wraps
    4 of 19 Mediterranean Cod with Roasted Tomatoes
    5 of 19 Mediterranean Chickpea Quinoa Bowl
    6 of 19 Green Salad with Edamame & Beets
    7 of 19 Shrimp, Avocado & Feta Wrap
    8 of 19 Greek Kale Salad with Quinoa & Chicken
    9 of 19 Mediterranean Ravioli with Artichokes & Olives
    10 of 19 Salmon with Roasted Red Pepper Quinoa Salad
    11 of 19 White Bean & Veggie Salad
    12 of 19 Seared Salmon with Pesto Fettuccine
    13 of 19 Pesto Pasta Salad
    14 of 19 Loaded Mediterranean Chicken-Quinoa Salad
    15 of 19 Mediterranean Tuna-Spinach Salad
    16 of 19 Spinach & Egg Scramble with Raspberries
    17 of 19 Beet & Shrimp Winter Salad
    18 of 19 Mediterranean Veggie Wrap with Cilantro Hummus
    19 of 19 Balsamic Berry Vinaigrette Winter Salad

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2023 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    19 Inflammation-Fighting Meals You Can Make in 20 Minutes
    this link is to an external site that may or may not meet accessibility guidelines.