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Looking for meals that taste amazing and make you feel good? These 40 Anti-Inflammatory Recipes are loaded with nutritious plant-based ingredients and are so delicious you’ll want to make them on repeat.
A well-balanced diet is one of the best things you can do for your health, and eating anti-inflammatory is a delicious way to get there. It centers on nutrient-dense whole foods, and research suggests it may help support a range of health conditions. So many of the hundreds of easy vegan recipes here on Sweet Potato Soul fit the bill, but these 40 anti-inflammatory recipes are my personal favorites and some of your top-rated too!
For more healthy recipe roundups, check out my Sweet Potato Recipes, Beet Recipes, Cauliflower Recipes, Mushroom Recipes, and Vegan Soup Recipes.
Table of Contents
- What Is an Anti-Inflammatory Diet?
- What Foods Are Anti-Inflammatory?
- What Foods Cause Inflammation?
- Why Eat Anti-Inflammatory?
- What Makes a Recipe Anti-Inflammatory?
- Anti-Inflammatory Recipes
- Energizing Breakfast and Brunch Recipes
- Sensational Salads
- Bountiful Bean Salads
- Great Grain Salads
- Super Soups and Stews
- Marvelous Main Dishes
- Scrumptious Snacks & Sweets
- Dreamy Drinks
- Anti-Inflammatory Recipes FAQs
- More Great-for-You Vegan Recipes
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet is a style of eating that focuses on minimally processed, whole foods to help lower bodily inflammation, which has been linked to many chronic diseases such as heart disease, cancer, diabetes, arthritis, depression, and Alzheimers (Harvard).
The method isn’t a strict eating program or prescribed diet; rather, it’s a general eating framework. It closely resembles the Mediterranean Diet, which has also been studied to reduce the risk of chronic health conditions (Cleveland Clinic).
What Foods Are Anti-Inflammatory?
To lower inflammation, non-processed, whole foods are key (NIH, VA.gov, John Hopkins, Harvard, ScienceDirect, NIH₂).
- Vegetables: Leafy greens (kale, spinach, chard) and cruciferous vegetables (broccoli, Brussels sprouts, cabbage, and cauliflower). A massaged kale salad and sweet potato beet soup are two of my favorite veggie dishes.
- Fruits: Berries, cherries (preferably tart), citrus, pomegranate, and grapes. Snack on them throughout the day.
- Healthy Fats: Flaxseed, chia seeds, avocado, and walnuts. Flax, walnuts, chia, and hemp seeds are rich in Omega-3 fatty acids, which are powerful anti-inflammatory compounds. Sprinkle seeds over oatmeal, or try them in apple pie overnight oats.
- Beans and Legumes: Dried or canned beans, chickpeas, lentils, green peas, peanuts, and tofu. Try this tofu chili recipe!
- Soy: Whole and minimally processed foods, such as soybeans, soy milk, and tofu. This round up of tofu recipes is full of ideas.
- Whole Grains and Starches: Oats, quinoa, barley, farro, amaranth, teff, wild rice, whole wheat, spelt, and sorghum. Try this creamy teff porridge recipe.
- Tea, Coffee, and Chocolate: These are all rich in polyphenols, which protect the body from inflammation. Chocolate fans should try this healthy avocado chocolate mousse recipe.
- Probiotics: Kombucha, miso, kimchi, sauerkraut, vegan yogurt, tempeh, and salt water-fermented pickles. This marinated tempeh bowl combines tempeh with sauerkraut and other anti-inflammatory foods.
- Spices: Turmeric, ginger, garlic, cinnamon, cayenne pepper, and black pepper. These spices are an integral part of curries like this sweet potato chickpea curry or tempeh tikka masala.
What Foods Cause Inflammation?
The most inflammatory foods are often processed, sugar-rich, or contain trans fats or seed oils (GoodRx, NIH, Healthline, NIH₂, NIH₃).
- Refined Carbohydrates: White bread and pasta, white rice, refined cereal, and pastries.
- Refined Sugar: Sugar-sweetened drinks (soda, tea, energy drinks), cookies, cake, ice cream, pastries.
- Fried Foods: Deep-fried meats or tofu, chips, fries, onion rings, donuts, and more.
- Processed Meats: Hot dogs, cold cuts, bacon, some sausages, and cured meats.
- Excess Alcohol: Liquor and spirits, beer, and wine.
Why Eat Anti-Inflammatory?
Inflammation is how the body heals itself, so it isn’t bad as a default. The trouble is when it persists too long, because chronic inflammation has been linked to chronic disease like heart disease, diabetes, and even dementia (Harvard).
This is where diet comes in. Eating more colorful, nutrient-rich, whole foods has been associated with a lower risk of heart disease, diabetes, and some cancers (Harvard), and may even help ease symptoms for folks living with arthritis or IBD (WebMD).
Unlike some other diets, the anti-inflammatory one has no strict rulebook or plans. It’s about your overall eating habits — no single food is a magic cure-all (Mayo Clinic). For more information on the anti-inflammatory diet, check out these resources from Cleveland Clinic and Harvard.
What Makes a Recipe Anti-Inflammatory?
A recipe is anti-inflammatory when it’s rich in anti-inflammatory ingredients like vegetables, beans, fruit, healthy fats, and whole grains, and low in inflammatory ones such as refined sugar, processed or refined foods. Think leafy green salads, hearty bean dishes, veggie-packed soups, whole-food mains, and every recipe below!
Anti-Inflammatory Recipes
Here’s the complete list of 40 anti-inflammatory recipes, organized by dish type for easy browsing:
Energizing Breakfast and Brunch Recipes
Start your morning with a nutrient-rich and filling breakfast the whole family will love.
Perfect Oat Flour Pancakes
These fluffy Oat Flour Pancakes use fiber-rich, anti-inflammatory oats, flaxseed, and just a handful of pantry staples. Make a big batch on the weekend and reheat them all week long!
5-Minute Smoothie Bowl
Thick, frosty, and ready in minutes, this 5-Minute Smoothie Bowl is loaded with fruit and gets healthy fats from creamy nut butter. Pile on your favorite nuts, seeds, or fruit, or sneak in a handful of spinach or kale for greens.
Creamy Quinoa Porridge
Think quinoa is just for dinner? This Creamy Quinoa Porridge puts the anti-inflammatory superstar grain on your breakfast table in just a few easy steps. Pile on your favorite oatmeal toppings for a cozy, nourishing start to the day.
Instant Pot Steel Cut Oats
If you love steel cut oats but not the long cook time, these Instant Pot Steel Cut Oats are a game-changer! Hands-off cooking and easy clean-up make them a regular breakfast for Baby J and me. I love that they’re fiber-rich and anti-inflammatory, and she loves piling on berries and maple syrup!
The Best Tofu Scramble
Soy foods like tofu have been linked to lower levels of inflammation, which is one reason I cook with it so often. This veggie-loaded Tofu Scramble is my breakfast go-to because it comes together in one skillet in 30 minutes and tastes surprisingly like scrambled eggs!
Sensational Salads
Fresh salads are one of the easiest ways to add anti-inflammatory foods to your diet. Thanks to these recipes, doing so can be super delicious, too:
Vegan Caesar Salad
This Vegan Caesar Salad has all the tangy, cheesy flavor of the classic, but it’s packed with anti-inflammatory ingredients. Wholesome sunflower seeds, lemon, and olive oil make a dreamy dressing for leafy kale and romaine, and fiber-rich crispy chickpeas stand in for croutons!
Easy Broccoli Salad Recipe
Cruciferous veggies are anti-inflammatory powerhouses, and this Easy Broccoli Salad is one of my favorite ways to eat them. Tossed in a creamy tahini, miso, and citrus dressing, it’s so flavorful you’ll never go back to the mayo-laden version!
Crunchy Sesame Tofu Salad
Every bite of this Crunchy Sesame Tofu Salad is packed with anti-inflammatory favorites: tofu and edamame, cruciferous cabbage, and red bell pepper loaded with vitamin C. Tossed in a tangy orange sesame dressing, it’s so delicious you’ll want to drink the dressing!
Creamy Cucumber Avocado Salad
Crisp, creamy, and a little sweet thanks to juicy peach, this Avocado Cucumber Salad is just as good as a side as it is piled onto grain bowls or burgers. The flavors and textures are so fun, you’ll forget how good it is for you!
Vegan Nicoise Salad
This Vegan Nicoise Salad swaps the tuna and eggs for marinated artichokes and fiber-rich chickpeas, then piles on roasted potatoes, asparagus, tomatoes, olives, and capers. Drizzled with a tangy olive oil dressing, it’s a colorful, Mediterranean-style meal packed with anti-inflammatory favorites!
Baby Kale Salad
If curly kale isn’t your thing, try baby kale! Its mild flavor and tender leaves make this Baby Kale Salad an easy win. Top it with beans, sliced apples, or whatever produce is in season, then drizzle with maple mustard vinaigrette for a quick, anti-inflammatory lunch.
Bountiful Bean Salads
Whether cooking dried beans or using canned, beans are budget- and meal-prep friendly and easily enjoyed in salads:
Mediterranean Chickpea Salad
With 13 grams of fiber and 14 grams of plant protein per serving, this Mediterranean Chickpea Salad is as nourishing as it is delicious. It’s made with budget-friendly anti-inflammatory staples like canned chickpeas, olives, and artichokes, plus plenty of herbs and extra virgin olive oil.
Marinated White Bean Salad
Made with budget-friendly beans and a handful of pantry staples, this Marinated White Bean Salad proves less is more. It delivers a whopping 15 grams of fiber per serving along with plenty of anti-inflammatory goodness.
Lentil Salad with Roasted Sweet Potatoes
Lentils are one of my favorite underrated legumes: versatile, hearty, budget-friendly, and seriously delicious when seasoned well. This Lentil Salad with Roasted Sweet Potatoes is proof! Tender French lentils, smoky sweet potatoes, and loads of fresh herbs get tossed in a tangy pomegranate vinaigrette for a fiber-packed, anti-inflammatory salad that’s perfect for meal prep.
Amazing Edamame Salad
Rich in plant protein and an anti-inflammatory heavy hitter?! Sign me up! This Amazing Edamame Salad packs 17 grams of protein per serving, and it’s even better tossed with crunchy red cabbage, shredded carrots, chopped almonds, and a creamy garlic-ginger almond dressing.
Great Grain Salads
These hearty grain salads are packed with anti-inflammatory benefits, thanks to whole grain MVPs like quinoa, bulgur, and more.
Cauliflower Salad with Roasted Sweet Potatoes
What’s not to love about this Cauliflower Salad with Roasted Sweet Potatoes? Caramelized cauliflower, fork-tender sweet potatoes, fluffy quinoa, sweet peas, and fresh mint come together in a bright curry-lime vinaigrette, delivering a symphony of flavor and nutrition in every bite.
Amazing Bulgur Salad with Roasted Grapes
Sweet, savory, crunchy, and tangy all at once, this Amazing Bulgur Salad with Roasted Grapes pairs whole grain bulgur and chickpeas with jammy roasted grapes, fresh herbs, and almonds in a warmly spiced curry vinaigrette.
Magical Mediterranean Pasta Salad
Yes, pasta salad can be good for you! This Mediterranean Pasta Salad is packed with protein-rich marinated tofu, roasted veggies, briny olives, two kinds of tomatoes, and fresh basil, all tossed in a zesty olive oil and red wine vinaigrette. Use whole grain pasta for an extra anti-inflammatory boost!
Roasted Cauliflower & Sweet Potato Salad
Warm roasted veggies, whole grain farro, and chickpeas make this Roasted Cauliflower & Sweet Potato Salad a cozy, anti-inflammatory meal. Fresh herbs and a sweet-tart pomegranate vinaigrette tie it together, and it’s perfect for cold-weather days and meal prep.
Super Soups and Stews
Grab your biggest pot, because these soups and stews are simmering with cozy flavor and plenty of anti-inflammatory goodness.
Collard Miso Soup
Quick, cozy, and packed with umami, this Collard Miso Soup brings together probiotic-rich miso, tender collard ribbons, tofu, and warming ginger in just 20 minutes. Collards are a cruciferous green, making this simple soup a delicious way to sneak in more anti-inflammatory goodness.
Red Lentil Carrot Soup
Featuring turmeric, ginger, cinnamon, red lentils, and fresh herbs, this cozy Red Lentil Carrot Soup is chock-full of anti-inflammatory ingredients, and it tastes like a warm hug in a bowl! It’s ready in 45 minutes and stores well for busy weeknights.
Spiced Chickpea Soup
This 5-star Spiced Chickpea Soup is hearty, cozy, and packed with anti-inflammatory favorites like ginger, turmeric, and cinnamon. Butternut squash adds natural sweetness and body, chickpeas make it satisfying, and you can blend it as chunky or smooth as you like.
Butternut Squash Lentil Soup
I’ll take nearly any excuse to eat lentils, and this Butternut Squash Lentil Soup is one of my go-tos when the weather turns chilly. It’s loaded with veggies, fresh rosemary, and fiber-rich lentils, and you can make it on the stovetop, in the Instant Pot, or in the slow cooker.
Instant Pot Black Bean Soup
If you ask me, black bean soup is an anti-inflammatory staple, and this Instant Pot Black Bean Soup is the one I’ve been making for years. Coconut milk, sweet potato, ginger, and lime give it a velvety, tropical twist with just 10 minutes of hands-on prep!
Hearty Tofu Chili
Readers regularly tell me how much they love this Hearty Tofu Chili, which is music to my ears since it’s loaded with crispy spiced tofu, three kinds of beans, garlic, and vitamin C-rich bell pepper. Top it with fresh cilantro and shredded vegan cheese, then serve with warm cornbread for a classic comfort food dinner!
Silky Sweet Potato Soup
Of course, this list includes my favorite Silky Sweet Potato Soup! Sweet potatoes, garlic, and olive oil simmer with white beans that blend into a rich, creamy bisque, no dairy required. Finished with crispy rosemary white beans, it’s cozy, satisfying, and full of anti-inflammatory goodness.
Marvelous Main Dishes
Whether you’re craving tacos, curry, a veggie-packed stir-fry, a fragrant tagine, or lion’s mane steaks, these marvelous mains make anti-inflammatory eating the star of the show.
Jamaican Chickpea Curry
Hearty and brimming with chickpeas, carrots, potatoes, creamy coconut milk, and fragrant, fiery Jamaican curry powder, this Jamaican Chickpea Curry is a treat for the senses! Fresh ginger and garlic add extra warmth, and you can dial the heat up or down with an optional Scotch bonnet pepper.
Lion’s Mane Steaks
Satisfy your steak cravings with a better-for-you twist! These Lion’s Mane Steaks are meaty, hearty, and deeply savory, marinated and slowly pressed until golden and caramelized, then finished with a zesty, herby Italian gremolata.
Cozy Chickpea Tagine
This Chickpea Tagine has a special place in my heart since it reminds me of my personal chef days. It’s my plant-based take on the Moroccan stew, packed with anti-inflammatory ingredients like garlic, ginger, turmeric, chickpeas, orange juice, and roasted kale.
Whole Roasted Cauliflower Piccata
Making cruciferous veggies the star of the show is never a bad idea, and this Whole Roasted Cauliflower Piccata does it beautifully. Rub a whole head of cauliflower with turmeric, smoked paprika, and olive oil, roast until golden, and serve over a bright lemon-caper piccata sauce. You’ll never miss the chicken!
Vegan Butter Chicken
This Vegan Butter Chicken tastes just like the takeout classic, with a nourishing upgrade! Crispy, meaty oyster mushrooms replace the chicken, while fresh ginger, garlic, cinnamon, cardamom, and garam masala bring warming, anti-inflammatory spice to every spoonful of the silky coconut-tomato sauce.
Everyday Tofu Stir Fry
Busy weeknight? This Everyday Tofu Stir Fry has your back! Silky tofu and crisp-tender bell peppers, broccoli, and mushrooms get a quick sear in avocado oil and a glossy homemade sauce. Pile it over brown rice for a satisfying, anti-inflammatory dinner in under 30 minutes.
Tempeh Tacos
Taco Tuesday just got an anti-inflammatory upgrade! These Tempeh Tacos are filled with smoky chipotle-marinated tempeh and topped with crunchy red cabbage slaw and fresh guacamole, all ready in 35 minutes.
Scrumptious Snacks & Sweets
Treats that are tasty and good for you, too?! That’s right, all of these snacks and desserts are both indulgent and wholesome:
Mango Sorbet
This 3-ingredient Mango Sorbet tastes as if it came straight from your favorite ice cream shop, but it’s made with just mango, lime juice, and a touch of agave. It’s frosty, tropical, and good for you. Baby J and I love snacking on it on warm afternoons!
Tahini Chocolate Chip Cookies
I always get giddy pulling a pan of these Tahini Chocolate Chip Cookies from the oven! They’re flourless, refined sugar-free, and packed with good-for-you ingredients like tahini, oats, pecans, and shredded sweet potato, with just enough chocolate to make them feel like a real treat.
Almond Flour Banana Bread
One of my favorite anti-inflammatory baking tricks is swapping almond flour for all-purpose flour, and I can confidently say this Almond Flour Banana Bread is (dare I say) better than the traditional version! It’s moist, rich, and made with omega-3-rich ground flaxseed instead of eggs. Enjoy a slice with a cup of coffee for the perfect pairing.
Double Chocolate Black Bean Cookies
Yes, these are made with black beans, and yes, they’re amazing! These flourless Double Chocolate Black Bean Cookies are fudgy, decadent, and sweetened with maple syrup, with chia seeds, cocoa, and 70% dark chocolate bringing a bonus dose of anti-inflammatory goodness.
Dreamy Drinks
Sip your way to feeling great with these anti-inflammatory stunners:
Creamy Apple Smoothie
If you’ve never added apples to a smoothie, consider this your sign! This 5-ingredient Creamy Apple Smoothie blends a sweet apple with soy milk, almond butter, Medjool dates, and pumpkin pie spice for a creamy fall treat that still delivers anti-inflammatory goodness.
Anti-Inflammatory Oat Milk Shaken Espresso (Starbucks Copycat!)
Good news, coffee lovers: coffee contains anti-inflammatory compounds! This 5-minute Oat Milk Shaken Espresso takes it up a notch with warming turmeric, cinnamon, and cardamom, and it’s so frothy and delicious, it gives the Starbucks version a run for its money.
Creamy Turmeric Latte (Golden Milk Recipe)
I make this Turmeric Latte every evening! It’s cozy, warmly spiced, lightly sweet, and so relaxing, plus it’s chock-full of anti-inflammatory staples like turmeric, ginger, cinnamon, and cardamom. Make it with soy milk for a boost of plant protein and even more anti-inflammatory goodness.
Leave a comment below to let me know which recipe you plan on trying first!
Anti-Inflammatory Recipes FAQs
A good general rule: colorful, whole, and plant-packed foods! Leafy greens, berries, whole grains, beans, nuts, seeds, olive oil, and spices like turmeric and ginger are all great choices. Harvard Health has a helpful rundown if you want to learn more.
The most common suspects include processed meats, refined sugar and carbohydrates, fried foods, and ultra-processed snacks, all of which can increase inflammation. Experts argue you don’t need to swear them off forever; instead, enjoy them in moderation alongside a balanced, whole foods-rich diet (source).
It can be! A vegan diet built on whole foods like veggies, fruit, beans, and whole grains lines up beautifully with anti-inflammatory eating, and a 2026 review of clinical trials found plant-based diets were linked to lower levels of a key inflammation marker. Just keep in mind that vegan doesn’t automatically mean anti-inflammatory. After all, fries and cookies are vegan too. 😉
Yes! In fact, Johns Hopkins notes it may be the most beneficial of the well-known diets for keeping inflammation in check. It’s built around vegetables, fruit, whole grains, beans, nuts, and olive oil, so many of its staples are already plant-based.
More Great-for-You Vegan Recipes
Side Dishes
Golden Hour Roasted Vegetables
Recipes
Wild Mushroom Avocado Toast
Main Dishes
Vegan Burrito Bowl | Better-Than-Chipotle
Breakfast
