18 Three-Step Mediterranean Diet Dinners to Help Reduce Inflammation

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Updated on January 3, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

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a recipe photo of the Sheet-Pan Baked Feta, Bell Peppers, Red Onion, Cherry Tomatoes & Chickpeas — Photo:
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

These dinner recipes are simple, delicious and nutritious. These meals are packed with anti-inflammatory foods like seafood, dark leafy greens, whole grains and legumes, so they’re perfect for combatting symptoms of chronic inflammation like mental fog, digestive issues and joint pain. Plus, they balance a variety of food groups to help them fit into the Mediterranean diet, which is ranked as one of the healthiest eating patterns (for seven years in a row!). Flavorful recipes like our Vegetable & Noodle Soup and Sheet-Pan Baked Feta with Bell Peppers & Chickpeas are ready in just three steps or less for an easy and tasty night in.

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The Best Vegetable & Noodle Soup

High angle shot of 3 bowls of Vegetable Noodle soup on a light surface with striped linen — Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist)

This brothy vegetable noodle soup is perfect for a crisp fall evening. It’s hearty, satisfying and an easy way to get your daily dose of veggies. We call for dark-green lacinato kale, but curly kale will work just as well. We love how the tiny pieces of orzo sop up the broth, but any small whole-wheat noodle gets the green light in this versatile soup.

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Salmon Rice Bowl

Salmon Rice Bowl — Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

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15-Minute Pesto Shrimp

a recipe photo of the Pesto Shrimp — Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

This versatile and quick pesto shrimp can be served alongside a hunk of crusty bread, over pasta or rice, or even used as a topping for pizza. Look for shrimp that are free from preservatives, which can alter the texture and add sodium to the dish. We like the brightness and fresh flavor of refrigerated pesto, but a homemade classic basil pesto will make the dish extra special.

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Sheet-Pan Baked Feta with Bell Peppers & Chickpeas

a recipe photo of the Sheet-Pan Baked Feta, Bell Peppers, Red Onion, Cherry Tomatoes & Chickpeas — Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

This vegetarian sheet-pan dinner features briny feta cheese, chickpeas and vegetables all roasted on a single baking sheet for easy cleanup. The feta cheese softens but holds its shape in the oven. Aleppo pepper is mild and sweet. If you don’t have Aleppo pepper on hand, sweet paprika can be used in its place.

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Spinach & Feta Stuffed Chicken Breasts

Spinach and Feta Stuffed Chicken Breasts on a plate for serving — Justin Walker

We combine feta, a salty, tangy cheese, with baby spinach for a bonus serving of greens built into a stuffed chicken breast. Try using mozzarella or provolone cheese for a more mild, kid-friendly dish. If you have leftover spinach, use it for a simple side salad. If you don't want to bother stuffing the chicken cutlets, turn these ingredients into a simple salad with a drizzle of olive oil and balsamic vinegar.

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Chef Michelle Bernstein's Lemongrass-&-Coconut Poached Salmon

a recipe photo of the Lemongrass & Coconut Poached Salmon — Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco

Chef Michelle Bernstein suffers from psoriatic arthritis, an autoimmune condition that often presents as joint pain. She created this recipe for Lemongrass-&-Coconut Poached Salmon exclusively for EatingWell. It features a trifecta of inflammation-fighting ingredients: turmeric, ginger and salmon. For a more filling meal, serve with a whole grain like brown rice, or over rice noodles.

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Sheet-Pan Shrimp Fajitas

Sheet-Pan Shrimp Fajitas — Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

Fajitas make an excellent weeknight meal. These come together faster than ever, using quick-cooking shrimp and veggies all on one sheet pan so you can focus on family rather than cleanup.

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Chicken & Cabbage Soup with Pesto

a recipe photo of the Chicken & Cabbage Soup with Pesto — Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.

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Creamy Spinach-Artichoke Salmon

Creamy Spinach and Artichoke Salmon — Photographer / Brie Passano Styling / Annie Probst / Holly Raibikis

For this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.

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Vegan Quinoa Chili

Vegan Quinoa Chili — Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin

This light but filling vegan quinoa chili is packed with fresh veggies, with quinoa and black beans adding protein and fiber. Complete this easy one-pot dinner with vegan cheese, dairy-free yogurt or your favorite chili toppings.

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Roasted Salmon with Lentil "Caviar"

Roasted Salmon with Lentil âCaviarâ — Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

In this lovely presentation, black lentils combined with capers, lemon and parsley mimic caviar in looks and texture for a unique salmon topping.

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Chicken Miso Curry

Chicken Miso Curry — Rick Poon

Cookbook author and cooking teacher Sonoko Sakai has a passion for miso, the fermented bean paste that's a staple in Japan. Here, it adds depth of flavor to curried chicken and vegetables. If you make the curry roux ahead of time, you can add it to broth or water like bouillon.

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Salmon Fried Rice

a recipe photo of the Salmon Fried Rice on a plate — Photographer: Jen Causey, Food Stylist: Chelsea Zimmer

This salmon fried rice is a great way to use leftover salmon. Using frozen vegetables keeps prep work to a minimum. Sriracha gives this quick stir-fry a nice touch of heat.

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Baked Feta & Tomato Spaghetti Squash

a recipe photo of the Baked Feta & Tomato Spaghetti Squash — Photographer: Robby Lozano, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

Inspired by the baked tomato and feta pasta trend, this easy baked spaghetti squash recipe is a showstopper on any table. Baking the feta and tomatoes in the squash half results in a lovely sauce when everything is mixed together. The balsamic glaze adds a nice bit of sweetness while playing up the acidity of the tomatoes. Dried oregano works as a substitute for fresh, but reduce the quantity by half. Serve alongside a side salad and crusty bread.

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Slow-Cooker Buffalo Chicken Chili

a recipe photo of Slow Cooker Buffalo Chicken Chili served in a bowl and topped with cheese and sour cream — Ali Redmond

If you like Buffalo wings, you'll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.

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Creamy Baked Feta & Butternut Squash Soup

a recipe photo of the Baked Feta & Butternut Squash Soup — Peyton Beckworth, Food Video Fellow

This subtly sweet baked feta and butternut squash soup starts in a casserole dish and ends in the blender for a smooth and creamy finish. The chili crisp adds texture and spice that ties everything together. If you want to tame the heat, you can skip the chili crisp and drizzle the soup with a little olive oil and a sprinkle of paprika instead.

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Mushroom Orzo with Lemon & Parmesan

Mushroom Orzo with Lemon & Parmesan — Photographer / Fred Hardy, Food Stylist / Ruth Blackburn

This mushroom orzo with lemon and Parmesan is a creamy dish rich with flavor thanks to mushrooms and a velvety smooth sauce. Enjoy this cozy pasta dish with a glass of wine.

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Summer Chicken Parmesan

Summer Chicken Parmesan on a white plate — Victor Protasio

Skip canned tomatoes and serve these crispy, cheesy chicken cutlets with a fresh tomato-and-zucchini sauté instead, a super-easy side that takes advantage of peak-season summer produce. For a healthy whole-grain swap, use white whole-wheat flour in place of all-purpose for breading the chicken and in any sweet or savory recipe. Make sure to position your oven rack in the middle of the oven, about 6 inches from the broiler, so the cutlets don't cook too quickly. Round out the meal with a simple green salad and garlic-rubbed toasted bread slices.

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