Fall is when my body craves food that fights inflammation. I want meals that heal while they satisfy.

So here’s my list of high protein anti-inflammatory recipes for fall. Every one hits at least 20 grams of protein.

I’m someone who pays close attention to how food makes me feel. My garlic butter salmon with potatoes and asparagus at #8 is a favorite, 30 grams of protein and all those good omega-3s.

1. Baked Shrimp and Broccoli Foil Packs

Source: cushyspa.com

Juicy shrimp and crisp broccoli roasted in foil packs until perfectly tender with bright lemon, garlic, and herbs.

Shrimp delivers a hit of protein while broccoli provides fiber and antioxidants, supporting your body’s natural balance.

This anti-inflammatory dinner is my go-to dish for guest dinners. It’s fancy, easy to make, and there is minimal cleanup after. Guests ask which restaurant I ordered from, and I just smile!

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

2. Stuffed Butternut Squash with Pork

Stuffed butternut may sound boring, but this recipe will certainly change your mind. Filled with lean, flavorful pork, spinach, apples, cranberries, walnuts, and Italian spices, it’s a flavor explosion on your plate.

It’s also packed with anti-inflammatory ingredients, making this a meal that’ll calm the digestive system and feel deeply nourishing.

Per Serving:

• Calories: 681
• Fats: 41g
• Protein: 26g
• Carbs: 60g
• Fiber: 11g
• Sugar: 18g

3. Creamy Coconut Lime Chicken

Chicken simmers in a bright coconut lime sauce that turns an ordinary weeknight dinner into something with real character. Coconut milk brings anti-inflammatory fats along with a rich, comforting texture. It comes together with very little fuss.

I made this once while staying in an Airbnb with a small kitchenette, since I wanted something flavorful without needing a long list of tools. It still delivered on taste despite the limited setup. That kind of flexibility is exactly why it fits a list built around easy, nourishing meals.

Each serving comes in under 500 calories with 39 grams of protein. It stays gluten free and dairy free throughout. I always make extra since it reheats well the next day.

Per Serving:

• Calories: 422
• Fats: 25g
• Protein: 38.8g
• Carbs: 8.8g
• Fiber: 0.8g
• Sugar: 3.5g

4. Mediterranean Stuffed Salmon

A Mediterranean diet is super-healthy, and salmon is super-healthy, so this is a perfect combination that will make you feel energized, satisfied, and happy.

You’ll love this dish of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta.

Salmon is rich in healthy fats and omega-3 fatty acids, making it a natural anti-inflammatory choice.

Per Serving:

• Calories: 234
• Fats: 11g
• Protein: 29g
• Carbs: 5.1g
• Fiber: 1.4g
• Sugar: 0.9g

5. Greek Chicken with Veggies

Chicken and vegetables roast together on a single baking sheet with garlic, oregano, and fresh lemon. Both garlic and olive oil bring natural anti-inflammatory properties to the dish. Cleanup afterward is almost nonexistent.

I made this once for my family during a visit home, since I wanted something that let me actually sit and talk instead of hovering over the stove. Everyone appreciated dinner just as much as they appreciated the company. It delivers 46 grams of protein per serving, well past this list’s threshold.

The lemon keeps every bite bright without needing much else. It stays gluten free from start to finish. I usually pair it with a simple side to round things out.

Per Serving:

• Calories: 596.89
• Fats: 23.84g
• Protein: 46.28g
• Carbs: 48.78g
• Fiber: 6.83g 
• Sugar: 13.42g 

6. Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts

A meal packed with ingredients that work with your body to support digestion, energy, and overall comfort.

Sweet potatoes bring beta-carotene and antioxidants, chicken delivers lean protein, apples are packed with fiber and antioxidants, and Brussels sprouts contain vitamin C and K.

I feel healthier already!

Per Serving:

• Calories: 471
• Fats: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g

7. Anti-Inflammatory Turmeric Chicken Soup

Turmeric’s golden hue comes from curcumin, a compound known for its anti-inflammatory properties, while chicken delivers a solid boost of protein.

So why not make this delicious soup that brings together tender chicken, warming turmeric, ginger, and wholesome veggies in a broth that’s both soothing and satisfying?

Serve this anti-inflammatory soup with crunchy pita chips on top for an extra layer of texture and fun.

Per Serving:

• Calories: 305
• Fats: 8.6g
• Protein: 28g
• Carbs: 29g
• Fiber: 4.5g
• Sugar: 11g

8. Garlic Butter Salmon with Potatoes and Asparagus

Salmon roasts alongside crispy potatoes and tender asparagus, all tied together with a rich garlic butter sauce. Salmon brings omega-3s to the table, which makes this one of the more anti-inflammatory picks on this list. Everything cooks on a single sheet pan.

I made this once for a friend visiting me for the weekend, since I wanted to impress her without spending hours in the kitchen. She could not believe how little work went into it. That kind of payoff is exactly what earns a recipe a spot here.

Each serving holds 30 grams of protein alongside the salmon’s healthy fats. It stays gluten free and low carb throughout. I always make extra potatoes because they never seem to go around enough.

Per Serving:

• Calories: 461
• Fats: 28g
• Protein: 30g
• Carbs: 19g
• Fiber: 3.4g
• Sugar: 2g

9. Garlic Butter Chicken Bites with Asparagus

This is a dish I make at least once a week. It’s easy, requires simple ingredients, uses only one skillet, and comes together in just 30 minutes.

The dish offers a boost of 34g of protein, nutrients, and antioxidants. It’s a feel-good meal of tender chicken, fresh asparagus, and garlic that works with your body, not against it.

Per Serving:

• Calories: 402
• Fats: 27g
• Protein: 34g
• Carbs: 6.2g
• Fiber: 1.2g
• Sugar: 2.3g

10. Herb Crusted Salmon

Salmon keeps featuring in anti-inflammatory meals and for good reason. It’s packed with omega-3, healthy fats, and protein.

So grab your air fryer and make fabulous tender salmon fillets with tomatoes, garlic, olive oil, and a fragrant blend of herbs.

Per Serving:

• Calories: 333
• Fats: 20g
• Protein: 27g
• Carbs: 11g
• Fiber: 2.7g
• Sugar: 6.2g

11. Crockpot Chicken with Cherry Tomatoes and Basil

Chicken thighs simmer with cherry tomatoes, olive oil, and balsamic vinegar until everything turns tender and slightly sweet. Tomatoes and olive oil both carry anti-inflammatory properties that fit this list well. Fresh basil finishes the dish.

I made this while hosting in an Airbnb one fall weekend, since I wanted something that cooked itself while I explored the town. Guests walked into a kitchen that smelled incredible. That kind of payoff is what makes this dish stand out.

Each serving comes in at 384 calories with 33 grams of protein. It stays low carb, gluten free, and paleo friendly. I usually serve it over greens to soak up the balsamic juices.

Per Serving:

• Calories: 384
• Fats: 24.7g
• Protein: 33g
• Carbs: 7g
• Fiber: 1.5g
• Sugar: 5g

12. Baked Salmon with Avocado Mash

Soft, flaky, fall-apart salmon pairs with creamy avocado mash to create a dish that’s slightly zesty, luxe, and nourishing.

Salmon and avocado are well-known for their anti-inflammatory fats, making this an easy way to enjoy food that feels good and fuels you up.

Serve it with pan-fried greens or a garden salad for a delicious dinner the whole family will enjoy.

Per Serving:

• Calories: 463
• Fats: 35g
• Protein: 28g
• Carbs: 12g
• Fiber: 7.5g
• Sugar: 1.6g

13. Lemon Chicken Thighs

Chicken is a gentle, low-histamine protein when prepared simply and eaten fresh. That’s why I love making this dish when my gut feels stressed and out of sorts.

It transforms chicken thighs into a tempting meal with a citrusy twist and a hint of garlic that even the kids will love. Serve it with dark green leafy vegetables – they’re full of iron and vitamins A, C, E, and K, for an extra boost of nutrients. 

Per Serving:

• Calories: 505
• Fats: 29g
• Protein: 25g
• Carbs: 39g
• Fiber: 6g
• Sugar: 7.7g

14. Buttered Cod

Did you know that cod is a nutritional powerhouse providing your body with lean protein, omega-3 fats, and essential nutrients like vitamin B12?

My buttered cod is an awesome meal that’s buttery, zesty, and garlicky. It’s also versatile and can be served as a family dinner or a fancier meal for guests.

This high protein anti-inflammatory recipe is gentle and nourishing, especially when digestion needs a break.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

15. Teriyaki Beef Cauliflower Rice Bowls

Flank steak turns fall apart tender after simmering in coconut aminos, honey, and fresh ginger. Ginger in particular brings a well known anti-inflammatory boost to the dish. Cauliflower rice underneath soaks up the glaze.

I made this on a night I wanted takeout but did not want the crash that follows. It scratched that craving completely while the slow cooker did the work. Each bowl brings over 50 grams of protein to the table.

It stays gluten free and dairy free, so it works for a range of eaters. I top mine with scallions and sesame seeds before serving. It reheats well, making it an easy repeat during busy weeks.

Per Serving:

• Calories: 513.25
• Fats: 2.41g
• Protein: 50.73g
• Carbs: 26.17g
• Fiber: 4.12g
• Sugar: 16.48g

16. Chicken and Sweet Potato Meal Prep

When you’re looking for an anti-inflammatory meal, chicken and sweet potato are a great combination. They offer a boost of protein, fiber, and healthy carbohydrates for a hearty meal that’s quick, easy, and flavorful.

Best of all, this recipe is great for meal prep. Make a big batch, store it in the fridge, and relax, knowing that dinner is sorted for hectic weeknights that take you by surprise.

Per Serving:

• Calories: 728
• Fats: 37g
• Protein: 56g
• Carbs: 43g
• Fiber: 8.6g
• Sugar: 12g

17. Salmon Bowl

Next up – a recipe using fabulous, simple ingredients with body-supporting benefits.

Think: Salmon, Basmati rice, veggies, and an irresistible honey-soy-ginger spicy drizzle that will keep everyone coming back for more.

I use avocado, carrots, red onions, dill, and pickles, but you can add in peppers, celery, capers, olives, cucumbers, or cherry tomatoes for extra flavor and fun.

Per Serving:

• Calories: 906
• Fats: 41g
• Protein: 32g
• Carbs: 105g
• Fiber: 13g
• Sugar: 13g

18. Balsamic Chicken with Root Veggies

Chicken roasts alongside carrots, parsnips, and other root vegetables in a tangy balsamic glaze until everything turns tender. Root vegetables bring fiber and antioxidants that support this list’s anti-inflammatory focus. Cleanup afterward is minimal.

I made this once while hosting in a colder climate Airbnb, and it filled the whole kitchen with a warm, savory smell. Guests assumed I had spent hours on it. Really, I just seasoned everything and walked away.

The balsamic glaze brings natural sweetness that balances the earthy vegetables. It stays gluten free and dairy free, so it works for a wide range of eaters. On a lazy night, this is about as effortless as anti-inflammatory cooking gets.

Per Serving:

• Calories: 385.97
• Fats: 23.41g
• Protein: 26.46g
• Carbs: 16.6g
• Fiber: 3.12g
• Sugar: 5.28g

19. Lemon Chicken with Veggies Meal Prep

Citrus, colorful vegetables, and lean chicken combine to deliver protein and antioxidants, making this a refreshing, tangy, savory choice that fits perfectly into an anti-inflammatory eating plan.

The roasted sweet potatoes and broccoli provide a natural sweetness, so there’s no need to add unhealthy sugar. Meal prep a huge batch and you’ll have seconds (or thirds) for anyone who wants more.

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

20. Salmon Meal Prep with Veggies

Meal prep Sunday and you’re not sure what to make? Grab my salmon with veggies recipe, and you’ll enjoy fresh, healthy, anti-inflammatory meals all week.

It’s made with fresh, simple ingredients that are naturally lower in histamines. It’s also high in protein, quick to prep, and easy to customize to keep it interesting for the fam.

Serve it with cauliflower rice or zoodles (also known as zucchini noodles)!

Per Serving:

• Calories: 806
• Fats: 45g
• Protein: 54g
• Carbs: 53g
• Fiber: 13g
• Sugar: 16g

21. Air Fryer Salmon

My air fryer is my time-saving hero when I have friends coming for dinner, and I’m running out of time. This super-healthy, upscale meal can be made in under 20 minutes, and your guests won’t believe you didn’t order in.

Air fryer salmon is umami and a little sweet, soft and flaky, with crispy skin. Best of all, it’s topped with a delicious sauce of soy, garlic, honey, and a splash of sesame.

Per Serving:

• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g