Winter is when I really lean into anti-inflammatory eating.

I want ingredients like salmon, turmeric, and olive oil doing the heavy lifting. And every dinner still has to hit at least 25 grams of protein.

So here are my 21 winter high protein anti-inflammatory dinners with 25g of protein or more. These are the ones that keep me feeling good all season.

My top choice this round is the Mediterranean Stuffed Salmon at number 13. It brings together two of the healthiest things on the planet into one flavorful, omega-3 packed dish!

1. Balsamic Chicken with Root Veggies

This is the pan I pull out when it’s cold and I want dinner to feel like a hug. Chicken roasts alongside root vegetables in a tangy balsamic glaze until the edges get sweet and caramelized. It all happens on one pan, so there’s barely anything to clean up.

The roasted root veggies bring fiber and plenty of natural sweetness, which fits right in with an anti inflammatory lineup. You get 26.5 grams of protein for 386 calories. It’s a steady, filling dinner that doesn’t weigh you down.

I made this for my mom the last time I visited home in winter. She kept picking the roasted carrots off the pan before I even set the table. She asked me to write down the recipe so she could make it again herself.

Per Serving:

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

2. Crockpot Lemon Chicken Orzo Soup

When the winter weather turns chilly, let your crockpot take care of dinner.

My lemon chicken orzo soup combines tender shredded chicken, soft orzo, carrots, celery, garlic, and fragrant herbs, with a squeeze of fresh lemon.

If you prefer a creamier texture, you can add a splash of heavy cream. If you want some heat, add red pepper flakes or a dash of hot sauce.

Per Serving:

• Calories: 334
• Fat: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

3. Honey Paprika Salmon & Squash Foil Packets

I lay the salmon over sliced squash, brush it with honey and paprika, and fold everything into a foil packet. Into the oven it goes, and I don’t wash a single pan afterward. The honey gets a little sticky and the paprika turns warm and smoky.

Salmon is one of my favorite fish to cook when I’m thinking about anti inflammatory eating, since it’s loaded with omega 3s. Each packet gives you 36.6 grams of protein, well past the 25 gram mark. The squash adds color and keeps the plate light.

Per Serving:

• Calories: 545
• Fats: 37.3g
• Protein: 36.6g
• Carbs: 15.6g
• Fiber: 2.1g
• Sugar: 12.2g

4. One Pan Harissa Chicken with Sweet Potatoes

Ready to try something different from Greek, Asian, or Mexican-inspired dishes? This one brings North African-inspired flavors to the table.

This dish features seared chicken breasts simmered in a smoky, spicy sauce made with harissa paste, tomato, garlic, and chicken broth. Sweet potatoes add natural sweetness, and lemon slices add a fresh, zesty finish.

Big on flavor, generous on protein, and easy enough to earn a regular spot on your dinner menu.

Per Serving:

• Calories: 428
• Fat: 10.8g
• Protein: 46.5g
• Carbs: 37.3g
• Fiber: 5.6g
• Sugar: 10.8g

5. Salmon Stir Fry

Stir-fries are a great “lazy,” meal, and this salmon one is so yummy! It comes together in just 30 minutes and is packed with veggies & bold Asian flavor.

Per Serving:

• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g

6. Sweet Potato Taco Bowls

These taco bowls are made with all the most nutritious ingredients in tacos, so they’re packed with protein and fiber, making them an anti-inflammatory dinner you can feel good about on a cozy winter evening.

And they come in at just 495 calories. Now that’s the kind of dinner that will actually keep you full, so you’re fueled and satisfied after a long day or an after-work workout.

Needless to say, your gut will love it too.

Per Serving:

• Calories: 495
• Fats: 18g
• Protein: 34g
• Carbs: 52g
• Fiber: 13g
• Sugar: 9g

7. 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

8. Turmeric Chicken Soup

Turmeric is well-known as being the spice to lean on if you’re aiming for an anti-inflammatory meal. It naturally combats inflammation in the body, helping to bolster your immune system all the while.

That’s why this chicken and turmeric soup is such a triumph. Just one mouthful of this, and you’ll see why it’s one of my favorites.

Per Serving:

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

9. Baked Salmon with Avocado Mash

This baked salmon is so easy to pull together, packed with protein, and low on histamines.

The avocado on top ensures this is a well-rounded dish that will keep you full well into the next morning.

Per Serving:

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

10. Cottage Cheese Tomato Soup

Creamy tomato soup with hints of basil and fresh herbs. This high-protein, gluten-free, low-calorie soup uses cottage cheese to provide you with a protein boost and add extra creaminess.

This famous cottage cheese tomato soup not only warms your heart, but it also fuels your body. It’s officially one of the best high protein soup recipes ever.

It’s also low in calories and has simple ingredients that will keep your gut happy.

Per Serving:

• Calories: 206
• Fats: 4.7g
• Protein: 25g
• Carbs: 30g
• Fiber: 6.5g
• Sugar: 18g

11. Lemon Chicken Thighs

Baked chicken thighs are so easy and versatile. I love having a few variations to call on throughout the week, transforming this affordable protein into a next-level dish.

Case in point: these lemon chicken thighs. The lemon helps to keep the chicken tender and moist, making for a delicious low-histamine meal.

Per Serving:

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

12. Greek Chicken with Lemon Rice

We all know that Mediterranean diet is the most anti-inflammatory diet out there. That’s why I wanted to share with you this delicious Greek chicken dinner.

Made just in one pan, this dish is high in protein, super flavorful, and full of healthy oils and herbs that’ll appease your tummy.

Per Serving:

• Calories: 660
• Fats: 29g
• Protein: 53g
• Carbs: 48g
• Fiber: 7.7g
• Sugar: 3.8g

13. Mediterranean Stuffed Salmon

Next up, what do you get when you combine one of the healthiest diets in the world with one of the richest, healthiest fish in the world? This delicious recipe!

This stuffed salmon is flavorful and packed with healthy oils and omega 3’s, all of which are highly anti-inflammatory.

Per Serving:

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

14. Baked Shrimp and Broccoli Foil Packs

These foil packets deliver juicy shrimp, crispy-tender broccoli, and zesty seasonings, all cooked together in a simple mess-free package.

And, the best thing is that this recipe is high protein, Paleo, gluten-free, and dairy-free.

Per Serving:

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

15. Buttered Cod

This one-pan dinner is buttery, zesty, and garlicky. Ready in just 16 minutes. This buttery and creamy recipe offers 31 grams of protein per serving and less than 1 gram of net carbs.

Per Serving:

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

16. Air Fryer Salmon

If you’re anything like me, then you’ve embraced the power of the air fryer already. This super convenient appliance makes creating delicious low-histamine dishes a breeze.

Case in point, this air fryer salmon. You only need about fifteen minutes to bring it together.

Per Serving:

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

17. Chicken and Cauliflower

If you know anything about me by now, then you know I love a good sheet pan recipe. They’re easy, ideal for busy weeknights, and don’t leave you with a mountain of dishes to do.

Best of all, they’re easy to customize! This anti-inflammatory version includes cauliflower, a low-histamine vegetable with plenty of fiber to keep you healthy and regular.

Per Serving:

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

18. Salmon Meal Prep with Veggies

Looking to prepare for the week ahead? My salmon meal prep recipe is the perfect thing for you. Low in histamines and high in protein, this is a simple dish you can customize to your heart’s content.

The best part? It’s easy to prepare this dish in batches, so you don’t have to make a new dinner every night.

Per Serving:

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

19. Garlic Butter Chicken Bites with Asparagus

My next lazy dinner – tender chicken bites with crisp asparagus in a rich garlic-butter sauce and a dash of lemon. It’s a meal the family loves and never gets tired of.

The dish is indulgent, luxurious, and takes only 30 minutes to make in one skillet. It’s also perfect for guests – expect them to ask which restaurant you ordered from.

Per Serving:

• Calories: 402
• Fats: 4.8g
• Protein: 34g
• Carbs: 6.2g
• Fiber: 1.2g
• Sugar: 2.3g

20. Herb Crusted Salmon

Salmon is one of the best protein choices out there for low-histamine diets. Rich in omega-3 and healthy fats, this is a protein-packed option that easily slides into a variety of dishes.

This herb-crusted salmon is very easy to make in either an oven or your air fryer, so give it a try!

Per Serving:

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

21. Chicken and Sweet Potato

Chicken and sweet potato are an unbeatable combination, especially when you’re aiming for anti-inflammatory meals. High in protein and fiber, this is a must-try for healthy home cooks.

My favorite thing about this recipe is how easy it is to make big batches! Cook for the whole family or prepare your lunch for the week to come with ease.

Per Serving:

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