13 Anti-Inflammatory Dinners You Can Make in 20-Minutes (2024)

Help curb inflammation with these quick, easy 20-minute dinners. These recipes are packed with inflammatory-fighting ingredients like nuts, fish, and leafy greens. Similar to the Mediterranean Diet, eating recipes like Quick Shrimp Scampi and Spiralized Beet Salad will help you get plenty of antioxidant-rich foods that fight off free radicals, which can damage your body. These dinners are fast, packed with produce, and will fend off your body's inflammation.

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Mediterranean Lettuce Wraps

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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly. Source: EatingWell.com, December 2018

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Mediterranean Cod with Roasted Tomatoes

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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

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Quick Shrimp Scampi

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Many scampi recipes involve cooking the shrimp with the other ingredients. You can do that here, too, but the benefit of cooking the shrimp separately is twofold: it's easier not to overcook them, and you can whisk in the butter to create a smooth, emulsified sauce. Serve as an appetizer or as a main course with rice, orzo or your favorite grain, spooning the garlicky sauce over everything. It's also great with crusty bread. Excerpted from The Dinner Plan by Kathy Brennan and Caroline Campion, published by ABRAMS © 2017. Source: The Dinner Plan

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Pesto Pasta Salad

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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

Salmon with Roasted Red Pepper Quinoa Salad

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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

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Mediterranean Veggie Wrap with Cilantro Hummus

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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

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Spiralized Beet Salad

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Impress your guests with this stunning beet salad that's quick and easy to make. Because the beets are sliced so thinly by the spiralizer, you don't have to worry about cooking or painstakingly chopping veggies. Regular red beets look great, but striped Chioggia beets, golden beets or a mix of any of the three would make the presentation even more gorgeous. Source: EatingWell.com, May 2018

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Mediterranean Ravioli with Artichokes & Olives

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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

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Spinach & Egg Scramble with Raspberries

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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

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White Bean & Veggie Salad

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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

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Salmon Couscous Salad

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This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes. Source: Diabetic Living Magazine, Spring 2019

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Seared Salmon with Pesto Fettuccine

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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

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Greek Kale Salad with Quinoa & Chicken

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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