Eating more anti-inflammatory foods is one of those small changes that can make your body feel better overall, from digestion to skin to everyday energy. These high protein anti-inflammatory recipes will help you do that!

That’s where these recipes come in, focusing on wholesome ingredients that keep you nourished and promote overall well-being. Each dish delivers 20g or more of protein, helping you stay full, energized, and satisfied.

If you’re looking to eat in a way that feels good now and supports long-term health, these recipes are a delicious place to start. They’re quick to make, use everyday ingredients, and are NOT boring!

1. 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

2. 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

3. 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

4. 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

5. 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

6. High Protein Chicken Taco Soup

Source: cushyspa.com

Here’s my answer to Taco Tuesday without all the work needed to make them!

A delicious soup that brings all the wonderful Mexican flavors together into a satisfying bowl with tender shredded chicken, black beans, and corn, in a spiced broth.

It’s cozy, comforting, filling, and filled with goodness to boost your immune system.

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

7. 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

8. 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

9. 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

10. 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

11. Sheet Pan Chicken and Cauliflower

Who can resist a roast? I can’t! That’s why I have this recipe on repeat for weeknight dinners.

It’s a delicious, rich combo of golden chicken, garlic-seasoned cauliflower, fresh herbs, and red onions, all roasted on one sheet pan.

Each serving has 47g of protein, making this a great choice for a high-protein meal plan.

Per Serving:

• Calories: 583
• Fats: 39g
• Protein: 47g
• Carbs: 14g
• Fiber: 4.7g
• Sugar: 4.1g

12. 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

13. 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

14. 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

15. 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

16. Shrimp Buddha Bowls

Shrimp is a lean source of protein and provides nutrients like selenium and omega-3s, making it a great match for veggie-forward, anti-inflammatory meals.

And if you’re thinking this sounds boring or bland – think again!

This combination of sweet potato, asparagus, kale, quinoa, and an apple cider-honey dressing is tasty, comforting, and will leave you feeling light and refreshed.  It’s addictive, so keep the recipe close by.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

17. 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

18. Chicken Salad Meal Prep

As the weather gets warmer, salads become a favorite of mine for meal prep.

This vibrant chicken salad pairs lean, shredded chicken with crisp veggies, herbs, and a tangy dressing for a satisfying and easy-to-assemble meal.

It’s a refreshing way to enjoy nutrient-rich ingredients that help support  wholesome eating.

Per Serving:

• Calories: 597
• Fats: 31g
• Protein: 55g
• Carbs: 26g
• Fiber: 5.9g
• Sugar: 17g

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. Sheet Pan Cashew Chicken

Craving Chinese flavors? Cashew nuts come to the rescue in this easy-to-make, delish dish that’s sweet, nutty, and umami. Don’t order unhealthy, expensive takeout when you can make this at home.

Serve it with cauliflower rice or fluffy Basmati rice to soak up the delicious honey-sesame-ginger sauce.

Per Serving:

• Calories: 579
• Fats: 40g
• Protein: 33g
• Carbs: 25g
• Fiber: 4.3g
• Sugar: 12g

21. Red Kidney Bean Burger Bowls

Nourish your body and calm your digestive system with this tempting anti-inflammatory meal.

Think – hearty red kidney bean burgers served over a bed of vibrant veggies and whole grains, with a hint of cumin and chili powder.

It’s a great substitute for a meat burger and the kids approve, so I’m happy!

Per Serving:

• Calories: 646
• Fats: 25g
• Protein: 28g
• Carbs: 86g
• Fiber: 34g
• Sugar: 20g