15 Anti-Inflammatory Easy Weeknight Dinners for Nourishing Real-Life Eating
15 Anti-Inflammatory Easy Weeknight Dinners for Nourishing Real-Life Eating
Quick, wholesome dinners packed with anti-inflammatory ingredients to make weeknight meals easy and nourishing.
At Rily, we believe that eating well should fit real life, especially on busy weeknights. These anti-inflammatory, easy weeknight dinners are built with that in mind: quick to make, full of whole foods, and designed to help you feel nourished.
Our recipes emphasize colourful vegetables, whole grains, legumes, nuts, seeds, healthy fats, and lean proteins. By skipping processed ingredients and excessive added sugar, they align with research-backed approaches to balanced, anti-inflammatory eating.
Whether you’re looking for a hearty grain bowl, a satisfying plant-based main, or a fast sheet-pan fish dinner, you’ll find something here that makes dinner both doable and delicious.
Crispy Miso Salmon & Broccolini
Recipe by Jaclyn Irwin
This one-pan dinner features omega‑3 rich salmon paired with roasted broccolini for a balanced, anti-inflammatory plate. The salmon’s healthy fats support heart health, while broccolini offers fibre and antioxidants. The miso glaze adds umami without relying on processed sauces. This dish comes together in under 30 minutes and is perfect for nights when you want something nourishing but don’t have time for complicated prep. It’s a beautiful example of how easy anti-inflammatory dinners can be quick, wholesome, and flavour-packed.
Roasted Sweet Potato & Chickpea Nourish Bowl
Recipe by Kelsey Russell-Murray
This vibrant nourish bowl layers roasted sweet potatoes, crispy chickpeas, quinoa, and kale, finished with a creamy tahini-maple drizzle. Packed with plant-based protein, fibre, and heart-healthy fats, it’s the kind of meal that keeps you full and satisfied while supporting balanced nutrition. Everything can be prepped ahead or assembled fresh in under 40 minutes. This bowl proves that anti-inflammatory weeknight dinners can be colourful, flexible, and easy to customize for whatever veggies you have on hand.
Spatchcock Chicken & Vegetables
Recipe by Bianca Osbourne
This easy one-pan meal combines juicy spatchcock chicken with roasted carrots and potatoes. Olive oil, garlic, rosemary, and fresh lemon provide big flavour without inflammatory additives. Spatchcocking the chicken helps it cook faster and more evenly, so dinner is on the table in about 45 minutes. It’s perfect for families and ideal for meal prep. This dish is proof that anti-inflammatory dinner recipes don’t have to mean extra effort, just real food, done simply.
Butternut Squash Quinoa Risotto
Recipe by Megan Horsley
Creamy without dairy, this butternut squash quinoa risotto is rich in fibre, beta-carotene, and plant protein. The quinoa provides a nourishing grain base, while roasted squash adds sweetness and antioxidants. Finished with avocado oil and fresh sage, this dish brings cozy, anti-inflammatory ingredients together in a bowl that feels indulgent but supports balanced eating. It’s a beautiful plant-based dinner option for chilly nights or when you want something deeply comforting and easy.
Kale & Farro Salad
Recipe by Kelsey Russell-Murray
This hearty salad combines whole-grain farro, nutrient-dense kale, walnuts, and a creamy tahini dressing for a meal that’s packed with fibre, healthy fats, and antioxidants. The farro’s nutty flavour pairs beautifully with the crisp greens and crunchy walnuts. It holds up well for meal prep and can be served warm or cold, making it an ideal option for flexible weeknight dinners. It’s a perfect example of how simple anti-inflammatory meals can deliver texture, colour, and flavour.
Pan-Fried Gnocchi with Mushrooms & Kale
Recipe by Jaclyn Irwin
Golden gnocchi, sautéed mushrooms, and kale come together in this fast, veggie-forward dinner that’s full of fibre, antioxidants, and plant-based goodness. Olive oil and cashew parmesan provide richness without dairy, while mushrooms add depth and umami. The dish cooks in one pan, making cleanup easy. Ready in under 30 minutes, this recipe shows that anti-inflammatory weeknight meals can be both practical and deeply satisfying, no sacrifice on taste or texture.
Pesto Goat Cheese Veggie Bowl
Recipe by Kelsey Russell-Murray
This colourful bowl combines farro, arugula, roasted peppers, zucchini, and creamy goat cheese with fresh pesto. The whole grains and vegetables provide fibre and antioxidants, while the goat cheese and olive oil add richness without heaviness. It’s easy to prepare and feels special enough for guests while being simple enough for any weeknight. This is a go-to for those looking for anti-inflammatory dinner ideas that are balanced, vibrant, and satisfying.
Whole Roasted Cauliflower with Tahini Dressing
Recipe by Megan Horsley
Whole cauliflower is roasted until tender and golden, then drizzled with creamy tahini dressing for a plant-based dinner that’s as beautiful as it is nourishing. The cauliflower provides fibre and antioxidants, while the tahini offers healthy fats and a nutty richness. Serve it with quinoa or a fresh herb salad for a complete meal. This recipe makes a wonderful centrepiece for a meatless night or as part of a larger anti-inflammatory spread.
Quinoa Flatbread
Recipe by Tina Gravalos
This gluten-free quinoa flatbread is easy to make and provides a fibre-rich base for pairing with roasted veggies, hummus, or simple salads. Made with whole quinoa, olive oil, and herbs, it’s quick to prep and bake. It’s an ideal addition to easy anti-inflammatory dinners, offering a satisfying alternative to refined grain breads and helping build balanced plates with minimal effort. Great for dipping, stacking, or tearing alongside your favourite veggie mains.
Stewed White Beans with Lemon & Kale
Recipe by Fran Allen
This one-pot white bean stew is simple, comforting, and nourishing. White beans provide fibre and plant protein, while kale and lemon add freshness and nutrients. Garlic and olive oil give the dish warmth without heaviness. It’s ready in under 40 minutes and makes excellent leftovers, proving that anti-inflammatory weeknight dinners can be as easy as they are delicious.
Summer Bean & Radish Gribiche Salad
Recipe by Megan Horsley
This fresh salad combines white beans, radish, herbs, and capers with a creamy gribiche-style dressing. The beans provide fibre and plant-based protein, while the radish and herbs brighten every bite. It’s ready in minutes and works as a quick dinner or light main for warmer nights. Perfect for those looking for easy anti-inflammatory recipes that come together fast without sacrificing taste.
Grilled Mushroom & Asparagus Wrap
Recipe by Megan Horsley
Grilled portobello mushrooms and asparagus bring earthy flavour, fibre, and antioxidants to this easy dinner wrap. Layered in spelt flatbread with sundried tomatoes and greens, it’s finished with a drizzle of olive oil for healthy fats. This wrap is quick to assemble, light but filling, and great for a hands-on, anti-inflammatory dinner option that’s full of plant-based goodness.
Tempeh Kelp Noodle Stir-Fry
Recipe by Megan Horsley
This fast stir-fry pairs prebiotic-rich kelp noodles with colourful vegetables and protein-packed tempeh in a miso glaze. Full of fibre, plant protein, and gut-supportive ingredients, it’s a light yet filling dinner that’s perfect for busy nights. This is a great example of how anti-inflammatory dinners can deliver bold flavour and nourishment in under 30 minutes.
Buckwheat Arugula Salad
Recipe by Megan Horsley
This simple salad pairs nutty, fibre-rich buckwheat with peppery arugula, olive oil, and fresh herbs. It’s quick to prepare and works as a light main or satisfying side to grilled proteins. The dish offers complex carbs, plant fibre, and healthy fats, making it a flexible and easy option for building balanced anti-inflammatory meals.
Baked Falafel with Tahini Sauce
Recipe by Megan Horsley
These oven-baked falafels are crisp on the outside and tender inside, made with chickpeas, oats, and herbs for plant-based fibre and protein. Served with tahini sauce and fresh veggies, they make a satisfying, anti-inflammatory meal that’s perfect for wraps, bowls, or solo snacking. Easy to batch-cook and freezer-friendly, they’re a smart option for easy anti-inflammatory dinners that feel fresh and fun.
