Eating an anti-inflammatory diet doesn’t have to be complicated or time-consuming. One-pot meals are one of the easiest ways to enjoy nourishing, balanced dinners while keeping cleanup minimal. These meals rely on wholesome ingredients such as lean proteins, legumes, vegetables, whole grains, herbs, and healthy fats that naturally support the body’s inflammatory response.
This collection of one-pot anti-inflammatory dinners is designed for everyday cooking. Each recipe focuses on simple preparation, comforting flavors, and nutrient-dense ingredients that can be enjoyed regularly. Whether you’re cooking for health reasons or simply want satisfying meals that make you feel good, these recipes are meant to become reliable staples in your kitchen.
1. One-Pot Lentil Vegetable Stew
Ingredients with Quantity
- 1 cup dry green lentils
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, sliced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tsp turmeric
- ½ tsp black pepper
Recipe Info
- Prep Time: 10 min
- Cook Time: 30 min
- Total Time: 40 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Approximate Nutrition
- Calories: 310
- Protein: 18g
- Carbs: 45g
- Fiber: 16g
- Fat: 6g
- Sodium: 420mg
2. One-Pot Turmeric Chicken Rice
Ingredients
- 1 lb chicken breast
- 1 cup brown rice
- 1 tbsp olive oil
- 1 tsp turmeric
- 2½ cups chicken broth
Recipe Info
- Prep: 10 min
- Cook: 35 min
- Total: 45 min
- Servings: 4
- Cuisine: Asian-Inspired
- Course: Main
Nutrition
- Calories: 390
- Protein: 32g
- Carbs: 42g
- Fat: 9g
- Fiber: 4g
- Sodium: 480mg
3. One-Pot Chickpea Spinach Curry
Ingredients
- 2 cups cooked chickpeas
- 1 tbsp olive oil
- 1 onion, diced
- 1 tsp cumin
- 1 tsp turmeric
- 2 cups spinach
- 1½ cups coconut milk
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Indian
- Course: Main
Nutrition
- Calories: 360
- Protein: 14g
- Carbs: 38g
- Fat: 16g
- Fiber: 11g
- Sodium: 410mg
4. One-Pot Salmon Quinoa Bowl
Ingredients
- 4 salmon fillets
- 1 cup quinoa
- 2 cups vegetable broth
- 1 tbsp olive oil
- 1 lemon, sliced
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Nutrition
- Calories: 420
- Protein: 34g
- Fat: 18g
- Omega-3: High
- Fiber: 5g
- Sodium: 390mg
5. One-Pot White Bean Kale Soup
Ingredients
- 2 cups white beans
- 1 tbsp olive oil
- 1 onion
- 3 cups kale
- 4 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Italian
- Course: Soup
Nutrition
- Calories: 300
- Protein: 17g
- Carbs: 40g
- Fiber: 14g
- Fat: 7g
- Sodium: 460mg
6. One-Pot Garlic Shrimp & Brown Rice
Ingredients
- 1 lb shrimp, peeled and deveined
- 1 cup brown rice
- 1 tbsp olive oil
- 4 cloves garlic, minced
- 2½ cups vegetable broth
- ½ tsp turmeric
- ½ tsp paprika
Recipe Info
- Prep Time: 10 min
- Cook Time: 35 min
- Total Time: 45 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Approximate Nutrition
- Calories: 410
- Protein: 32g
- Carbs: 44g
- Fat: 10g
- Fiber: 5g
- Sodium: 520mg
7. One-Pot Vegetable Minestrone
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 2 carrots, sliced
- 1 zucchini, diced
- 1 cup cannellini beans
- ½ cup small pasta
- 4 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Italian
- Course: Soup
Approximate Nutrition
- Calories: 290
- Protein: 12g
- Carbs: 42g
- Fat: 7g
- Fiber: 9g
- Sodium: 480mg
8. One-Pot Lemon Turmeric Chicken Soup
Ingredients
- 1 lb chicken breast
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, sliced
- 1 tsp turmeric
- 5 cups chicken broth
- Juice of 1 lemon
Recipe Info
- Prep: 10 min
- Cook: 35 min
- Total: 45 min
- Servings: 4
- Cuisine: American
- Course: Soup
Approximate Nutrition
- Calories: 320
- Protein: 30g
- Carbs: 18g
- Fat: 9g
- Fiber: 3g
- Sodium: 510mg
9. One-Pot Mushroom Barley Stew
Ingredients
- 1 tbsp olive oil
- 2 cups mushrooms, sliced
- ¾ cup pearl barley
- 1 onion, diced
- 4½ cups vegetable broth
- ½ tsp thyme
Recipe Info
- Prep: 10 min
- Cook: 40 min
- Total: 50 min
- Servings: 4
- Cuisine: European
- Course: Main
Approximate Nutrition
- Calories: 340
- Protein: 11g
- Carbs: 52g
- Fat: 6g
- Fiber: 10g
- Sodium: 460mg
10. One-Pot Sweet Potato Black Bean Chili
Ingredients
- 1 tbsp olive oil
- 1 large sweet potato, diced
- 1½ cups black beans
- 1 cup crushed tomatoes
- 1 tsp cumin
- ½ tsp chili powder
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Mexican-Inspired
- Course: Main
Approximate Nutrition
- Calories: 360
- Protein: 14g
- Carbs: 55g
- Fat: 8g
- Fiber: 13g
- Sodium: 430mg
11. One-Pot Greek Chickpea Skillet
Ingredients
- 2 cups chickpeas
- 1 tbsp olive oil
- 1 cup cherry tomatoes
- ½ cup spinach
- ¼ cup feta cheese
- ½ tsp oregano
Recipe Info
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 4
- Cuisine: Greek
- Course: Main
Approximate Nutrition
- Calories: 330
- Protein: 15g
- Carbs: 36g
- Fat: 13g
- Fiber: 10g
- Sodium: 520mg
12. One-Pot Tomato Basil White Bean Pasta
Ingredients
- 1½ cups white beans
- 1½ cups dry pasta
- 2 cups crushed tomatoes
- 1 tbsp olive oil
- ½ cup fresh basil
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Italian
- Course: Main
Approximate Nutrition
- Calories: 410
- Protein: 16g
- Carbs: 60g
- Fat: 8g
- Fiber: 11g
- Sodium: 540mg
13. One-Pot Zucchini Lentil Curry
Ingredients
- 1 cup red lentils
- 1 tbsp olive oil
- 1 zucchini, chopped
- 1 tsp curry powder
- 2½ cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Indian
- Course: Main
Approximate Nutrition
- Calories: 350
- Protein: 19g
- Carbs: 48g
- Fat: 7g
- Fiber: 15g
- Sodium: 420mg
14. One-Pot Sardine Tomato Rice
Ingredients
- 2 cans sardines (in olive oil)
- 1 cup rice
- 1½ cups crushed tomatoes
- 1 tbsp olive oil
- ½ tsp paprika
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Approximate Nutrition
- Calories: 420
- Protein: 28g
- Carbs: 45g
- Fat: 14g
- Omega-3: High
- Sodium: 480mg
15. One-Pot Spinach Feta Rice
Ingredients
- 1 cup rice
- 2 cups spinach
- ¼ cup feta cheese
- 1 tbsp olive oil
- 2 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Approximate Nutrition
- Calories: 330
- Protein: 10g
- Carbs: 48g
- Fat: 9g
- Fiber: 4g
- Sodium: 510mg
16. One-Pot Ginger Chicken Noodle Soup
Ingredients
- 1 lb chicken breast
- 1 tbsp olive oil
- 1 tbsp fresh ginger
- 4 cups chicken broth
- 1 cup egg noodles
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Asian-Inspired
- Course: Soup
Approximate Nutrition
- Calories: 360
- Protein: 30g
- Carbs: 32g
- Fat: 8g
- Sodium: 560mg
- Fiber: 3g
17. One-Pot Tofu Vegetable Simmer
Ingredients
- 14 oz firm tofu, cubed
- 1 tbsp olive oil
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 2 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 4
- Cuisine: Asian
- Course: Main
Approximate Nutrition
- Calories: 300
- Protein: 18g
- Carbs: 22g
- Fat: 14g
- Fiber: 5g
- Sodium: 430mg
18. One-Pot Broccoli Quinoa Bowl
Ingredients
- 1 cup quinoa
- 2 cups broccoli florets
- 1 tbsp olive oil
- 2½ cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 4
- Cuisine: Clean Eating
- Course: Main
Approximate Nutrition
- Calories: 340
- Protein: 14g
- Carbs: 45g
- Fat: 9g
- Fiber: 6g
- Sodium: 390mg
19. One-Pot Pumpkin Red Lentil Stew
Ingredients
- 1 cup red lentils
- 1½ cups pumpkin puree
- 1 tbsp olive oil
- 3 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Global
- Course: Main
Approximate Nutrition
- Calories: 360
- Protein: 18g
- Carbs: 50g
- Fat: 7g
- Fiber: 14g
- Sodium: 420mg
20. One-Pot Cabbage Bean Soup
Ingredients
- 2 cups chopped cabbage
- 1½ cups white beans
- 1 tbsp olive oil
- 4 cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: European
- Course: Soup
Approximate Nutrition
- Calories: 280
- Protein: 13g
- Carbs: 38g
- Fat: 6g
- Fiber: 11g
- Sodium: 450mg
21. One-Pot Mediterranean Fish Stew
Ingredients
- 1½ lbs white fish
- 1 cup crushed tomatoes
- 1 tbsp olive oil
- ½ cup olives
- 2 cups broth
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Mediterranean
- Course: Main
Approximate Nutrition
- Calories: 380
- Protein: 34g
- Fat: 14g
- Omega-3: Moderate
- Sodium: 520mg
- Fiber: 4g
22. One-Pot Herbed Turkey Rice
Ingredients
- 1 lb ground turkey
- 1 cup brown rice
- 1 tbsp olive oil
- 2½ cups chicken broth
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: American
- Course: Main
Approximate Nutrition
- Calories: 390
- Protein: 32g
- Carbs: 42g
- Fat: 10g
- Fiber: 4g
- Sodium: 480mg
23. One-Pot Tomato Chickpea Skillet
Ingredients
- 2 cups chickpeas
- 1 cup crushed tomatoes
- 1 tbsp olive oil
- ½ tsp cumin
Recipe Info
- Prep: 10 min
- Cook: 20 min
- Total: 30 min
- Servings: 4
- Cuisine: Middle Eastern
- Course: Main
Approximate Nutrition
- Calories: 340
- Protein: 15g
- Carbs: 38g
- Fat: 11g
- Fiber: 11g
- Sodium: 430mg
24. One-Pot Kale Sweet Potato Hash
Ingredients
- 1 large sweet potato, diced
- 2 cups kale
- 1 tbsp olive oil
- ½ tsp paprika
Recipe Info
- Prep: 10 min
- Cook: 25 min
- Total: 35 min
- Servings: 4
- Cuisine: Clean Eating
- Course: Main
Approximate Nutrition
- Calories: 300
- Protein: 8g
- Carbs: 46g
- Fat: 8g
- Fiber: 9g
- Sodium: 320mg
25. One-Pot Anti-Inflammatory Veggie Rice
Ingredients
- 1 cup brown rice
- 1 cup mixed vegetables
- 1 tbsp olive oil
- ½ tsp turmeric
- 2½ cups vegetable broth
Recipe Info
- Prep: 10 min
- Cook: 30 min
- Total: 40 min
- Servings: 4
- Cuisine: Global
- Course: Main
Approximate Nutrition
- Calories: 340
- Protein: 9g
- Carbs: 55g
- Fat: 9g
- Fiber: 6g
- Sodium: 410mg
FAQs
What makes these recipes anti-inflammatory?
They use whole foods, healthy fats, legumes, lean proteins, and spices like turmeric and ginger.
Can I eat these meals daily?
Yes, they are balanced and designed for regular consumption.
Are these recipes freezer-friendly?
Most are freezer-friendly except seafood-based dishes.
Can I swap proteins?
Yes, plant or animal proteins can be adjusted easily.
Are these recipes weight-friendly?
They are nutrient-dense and moderate in calories.
