Make weeknights easier with anti-inflammatory dump and go casserole recipes filled with wholesome ingredients, bold flavor, and very little hands-on prep!

If weeknight dinner needs to be healthy but your energy level is currently saying, “I have exactly one baking dish worth of effort left,” these anti-inflammatory dump and go casserole recipes are about to earn a permanent place in your dinner rotation!

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Anti-Inflammatory Dump and Go Casserole Recipes

One important note before we start: calling a recipe “anti-inflammatory” does not mean one casserole can treat inflammation or a medical condition.

Think of these as meals centered around ingredients commonly included in anti-inflammatory eating patterns, except they also happen to taste fantastic, which is fairly important when dinner is involved!

1. Golden Turmeric Chicken and Brown Rice Casserole

This golden chicken casserole tastes bright, savory, garlicky, and warmly spiced rather than aggressively “healthy,” which is exactly what I want from this sort of dinner.

Turmeric gives rice its gorgeous sunshine color, lemon keeps everything fresh, and chicken thighs release enough flavorful juices while baking to make brown rice taste much more interesting than its reputation suggests.

I strongly recommend chicken thighs here instead of chicken breasts. Brown rice needs time in oven, and thighs stay tender during that longer bake while lean chicken breast can become dry before rice decides it is finally ready to cooperate!

Servings: 6

Ingredients

• 1 1/2 cups long-grain brown rice, rinsed and drained well
• 3 cups low-sodium chicken broth
• 1 3/4 pounds boneless, skinless chicken thighs
• 1 large red bell pepper, chopped into 1/2-inch pieces
• 2 medium carrots, diced fairly small
• 1 small yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons extra virgin olive oil
• 1 1/2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 3/4 teaspoon kosher salt, plus more if needed
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes, optional
• Zest of 1 lemon
• 2 tablespoons fresh lemon juice
• 1/3 cup chopped fresh parsley
• Lemon wedges, for serving

How to Make It

Heat oven to 400°F and lightly grease a 9 x 13-inch baking dish.

Add rinsed brown rice, bell pepper, carrots, onion, garlic, turmeric, cumin, smoked paprika, oregano, salt, pepper, and red pepper flakes directly to dish, then give everything a good stir so spices are evenly dispersed instead of hiding in one extremely enthusiastic yellow corner!

Pour chicken broth over rice mixture and stir once more. Arrange chicken thighs across top in a single layer, drizzle them with olive oil, and sprinkle a tiny pinch of salt and pepper over each piece. Press chicken just slightly into liquid without burying it completely.

Cover dish very tightly with foil. Don’t skip this step because trapped steam is what cooks brown rice properly. A loose foil tent can leave you with chicken dinner sitting on crunchy little rice pebbles, and nobody requested that particular texture adventure.

Bake for 60 minutes, then carefully remove foil and check rice. It should be mostly tender and liquid should be nearly absorbed.

Continue baking uncovered for another 5 to 15 minutes, depending on your rice, until grains are tender and chicken has reached at least 165°F internally, which is USDA’s safe minimum temperature for poultry.

Remove casserole from oven, scatter lemon zest across top, drizzle with lemon juice, and let everything rest for 10 minutes.

That rest matters because rice continues absorbing flavorful juices while chicken settles down and holds onto more moisture when sliced.

Finish generously with parsley and taste rice before serving. A tiny extra squeeze of lemon often makes all those warm spices suddenly pop!

Serving Suggestions

Serve it with:

• Cucumber and tomato salad with lemon
• Steamed green beans
• Roasted broccoli
• A spoonful of plain Greek yogurt with herbs
• Extra lemon wedges and parsley

2. Mediterranean Salmon, Chickpea and Quinoa Casserole

If you love briny olives, juicy tomatoes, lemon, herbs, and tender little bites of salmon, this one tastes like a Mediterranean dinner that somehow required very little participation from its cook!

I use canned salmon deliberately. Fresh salmon is wonderful, but quinoa needs considerably longer in a covered casserole than fresh salmon needs to cook, so canned salmon solves that timing problem beautifully.

You simply drain it, flake it into large pieces, and let it mingle with chickpeas, spinach, tomatoes, artichokes, quinoa, and herbs.

Servings: 6

Ingredients

• 1 1/2 cups uncooked quinoa, rinsed very thoroughly and drained
• 2 cans, 14.5 ounces each, diced tomatoes, with about half their liquid drained
• 1 3/4 cups low-sodium vegetable or chicken broth
• 1 can, 15 ounces, chickpeas, drained and rinsed
• 2 cans, 5 to 6 ounces each, salmon, drained and broken into large pieces
• 1 can, 14 ounces, quartered artichoke hearts, drained
• 3 cups baby spinach, roughly chopped
• 1/3 cup Kalamata olives, sliced
• 3 garlic cloves, minced
• 2 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• Zest of 1 lemon
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley or dill

How to Make It

Heat oven to 375°F and lightly oil a 9 x 13-inch casserole dish. Add rinsed quinoa, tomatoes, broth, chickpeas, artichokes, spinach, olives, garlic, oregano, basil, smoked paprika, salt, pepper, and 1 tablespoon olive oil straight into dish.

Stir everything thoroughly, paying particular attention to quinoa because you want those tiny grains sitting in liquid rather than clinging to spinach above it. Scatter salmon in large flakes throughout mixture and gently press it down without shredding it into oblivion.

Larger pieces give you much better bites once casserole is finished.

Cover tightly with foil and bake for 35 minutes. Remove foil carefully, stir gently around edges, and check quinoa. You are looking for tender grains with their characteristic little spirals visible and very little loose liquid remaining.

If quinoa still feels firm, cover again and bake another 5 to 10 minutes. Once tender, leave casserole uncovered for about 5 minutes if it looks wetter than you prefer.

Remove from oven and let it rest for 8 to 10 minutes. Drizzle remaining olive oil over top, then add lemon zest, lemon juice, and fresh parsley or dill.

Do this after baking rather than before because fresh lemon and herbs give you much brighter flavor at finish.

Take a bite before adding extra salt. Olives, salmon, and artichokes already contribute plenty of savory flavor, so this is one casserole where grabbing salt shaker before tasting can get you into trouble surprisingly quickly!

Serving Suggestions

Serve with:

• Arugula dressed with lemon and olive oil
• Sliced cucumbers and tomatoes
• Roasted asparagus
• Plain Greek yogurt with dill
• Fresh lemon wedges

3. Sweet Potato, Black Bean and Quinoa Enchilada Casserole

This is what I make when I want dinner to taste cheesy and enchilada-ish without actually rolling twelve enchiladas one by one like I suddenly have an empty afternoon!

Sweet potatoes become buttery-soft around their edges, black beans add heartiness, quinoa absorbs smoky enchilada sauce, and cumin, paprika, garlic, lime, and cilantro keep every spoonful lively.

It is naturally meatless, high in plant foods, and especially good for meal prep because flavor gets even better after everything has had time to mingle.

Servings: 6

Ingredients

• 1 cup uncooked quinoa, rinsed and drained
• 2 1/2 cups peeled sweet potato cut into small 1/2-inch cubes
• 1 can, 15 ounces, black beans, drained and rinsed
• 1 cup frozen corn
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 2 garlic cloves, minced
• 1 can, 10 ounces, red enchilada sauce
• 1 1/4 cups low-sodium vegetable broth
• 1 tablespoon extra virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne, optional
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3/4 cup shredded Monterey Jack or sharp cheddar, optional
• Juice of 1 lime
• 1/3 cup chopped fresh cilantro
• 1 avocado, sliced, for serving

How to Make It

Heat oven to 375°F and lightly grease a 9 x 13-inch baking dish. Add quinoa, sweet potato, black beans, corn, bell pepper, onion, garlic, cumin, smoked paprika, turmeric, oregano, cayenne, salt, and black pepper.

Pour enchilada sauce, broth, and olive oil over everything and stir very thoroughly. Pay attention to sweet potato size here!

Those cubes really should be around 1/2 inch. If you cut them into heroic steakhouse-sized chunks, quinoa will be waving from finish line while potatoes are still jogging somewhere around mile seven.

Press everything into an even layer, making sure quinoa is submerged in liquid, then cover dish tightly with foil.

Bake for 45 minutes, carefully remove foil, and pierce a sweet potato cube near center with a small knife. It should be almost completely tender. If it still offers much resistance, cover again and bake for another 5 to 10 minutes.

Once sweet potatoes are tender and quinoa has absorbed most liquid, sprinkle cheese across top if using and return casserole to oven uncovered for 5 to 8 minutes, just until cheese melts and edges begin looking slightly golden.

Let casserole rest for 10 minutes before squeezing lime juice across top and adding cilantro.

That acidic finish is important. Without it, sweet potato and beans can taste a little heavy; lime sharpens everything immediately and makes smoky spices taste fresher.

Serving Suggestions

Top individual portions with:

• Sliced avocado
• Fresh cilantro
• Plain Greek yogurt
• Chopped tomatoes
• Pickled red onion
• Extra lime wedges
• Shredded cabbage for crunch

4. Ginger Garlic Chicken, Brown Rice and Edamame Casserole

This casserole goes in a completely different direction with plenty of fresh ginger, garlic, tamari, sesame, colorful vegetables, and tender chicken.

Rice absorbs all those savory juices while edamame brings a slightly nutty bite and makes every serving feel much more substantial.

Fresh ginger is worth using here rather than swapping every bit for dried ginger. Grate it finely enough that it almost disappears into broth, and you will get fragrant warmth running through rice instead of random fiery chunks!

Servings: 6

Ingredients

• 1 1/2 cups long-grain brown rice, rinsed and drained
• 1 1/2 pounds boneless, skinless chicken thighs
• 3 cups low-sodium chicken broth
• 1 cup frozen shelled edamame
• 1 red bell pepper, diced
• 2 medium carrots, thinly sliced
• 1 cup thinly sliced red cabbage
• 4 garlic cloves, minced
• 1 tablespoon finely grated fresh ginger
• 3 tablespoons reduced-sodium tamari or soy sauce
• 1 tablespoon extra virgin olive oil
• 2 teaspoons toasted sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1/4 teaspoon red pepper flakes, optional
• 2 scallions, thinly sliced
• 1 tablespoon sesame seeds, optional
• Lime wedges, for serving

How to Make It

Heat oven to 400°F and lightly grease a 9 x 13-inch baking dish. Add brown rice, edamame, bell pepper, carrots, cabbage, garlic, ginger, and red pepper flakes.

In a measuring jug, stir broth, tamari, olive oil, sesame oil, rice vinegar, and honey until combined, then pour mixture evenly across rice. Stir once so rice and vegetables are distributed evenly.

Nestle chicken thighs over rice and turn each one once in broth so both sides pick up seasoning, then leave chicken sitting on top.

Cover casserole dish tightly with foil and bake for 55 minutes without repeatedly opening oven to check it. I know curiosity gets powerful around minute 42, but every peek lets steam escape, and steam is doing much of rice-cooking work for you!

At 55 minutes, carefully uncover and check rice. If grains remain firm and you still see considerable liquid, cover again and continue baking for 5 to 10 minutes. Chicken should register at least 165°F in its thickest part before serving.

Once rice is tender, bake uncovered for another 5 minutes so chicken gets a little color and excess moisture evaporates.

Rest casserole for 10 minutes, then scatter scallions and sesame seeds over top. Give each serving a squeeze of lime. That final hit of acidity keeps sesame and tamari flavors bright instead of allowing dinner to taste overly salty or heavy.

Serving Suggestions

Pair it with:

• Cucumber salad with rice vinegar
• Steamed bok choy
• Extra edamame
• Shredded carrots and cabbage
• Fresh lime
• A small spoonful of chili crisp if you enjoy heat

5. Tuscan White Bean, Tomato and Farro Casserole

This one tastes like tomatoey, garlicky, herb-filled pasta-night food, except chewy farro replaces refined pasta and white beans turn it into a wonderfully hearty one-dish dinner.

Tomatoes become concentrated and jammy around edges, kale softens into broth, and rosemary perfumes everything while farro keeps enough bite to stop casserole from becoming one soft texture.

Extra virgin olive oil is especially useful in this style of meal because it brings flavor as well as unsaturated fats and naturally occurring polyphenols.

And please use an olive oil you actually enjoy tasting! Since some gets drizzled over casserole after baking, its flavor has nowhere to hide.

Servings: 6

Ingredients

• 1 1/2 cups pearled farro
• 1 can, 28 ounces, crushed tomatoes
• 1 3/4 cups low-sodium vegetable broth
• 2 cans, 15 ounces each, cannellini beans, drained and rinsed
• 3 cups chopped kale, tough stems removed
• 1 red bell pepper, diced
• 1 small yellow onion, finely chopped
• 4 garlic cloves, minced
• 2 tablespoons extra virgin olive oil, divided
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried rosemary, crushed between your fingers
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes, optional
• 1 tablespoon balsamic vinegar
• 1/3 cup chopped fresh basil or parsley
• 1/4 cup freshly grated Parmesan, optional

How to Make It

Heat oven to 375°F and lightly grease a 9 x 13-inch baking dish. Add farro, cannellini beans, kale, bell pepper, onion, garlic, oregano, basil, rosemary, smoked paprika, salt, pepper, and red pepper flakes.

Add crushed tomatoes, vegetable broth, and 1 tablespoon olive oil, then stir extremely well so farro settles beneath liquid and little clumps of seasoning are broken apart.

Cover tightly with foil and bake for 40 minutes. Remove foil carefully and taste a few grains of farro from center rather than edges. You want them tender with a pleasant chewy center, not hard and chalky.

If farro needs longer, cover again and bake another 5 to 10 minutes. Different brands of pearled farro can vary surprisingly much in cooking time, so trust texture more than clock during those final minutes.

Once farro is ready, stir casserole gently, then leave it uncovered in oven for 5 minutes if you want a thicker consistency.

Remove it, stir in balsamic vinegar, and let casserole rest for 10 minutes. Drizzle remaining tablespoon of good olive oil across top, add fresh basil or parsley, and finish with Parmesan if you use it.

Taste before adding more salt. Parmesan and canned ingredients can bring plenty already, while balsamic often makes flavors seem more seasoned without actually requiring extra salt.

Serving Suggestions

Serve alongside:

• Simple arugula salad
• Roasted zucchini
• Steamed broccoli
• Lemon-dressed greens
• Whole grain garlic toast
• A spoonful of ricotta, if desired

6. Golden Red Lentil, Chickpea and Cauliflower Curry Casserole

This casserole lands somewhere between a thick curry and a scoopable lentil bake, with creamy red lentils, tender cauliflower, chickpeas, tomato, ginger, garlic, turmeric, cumin, and just enough coconut milk to round everything out.

It smells phenomenal while baking. Around half an hour in, ginger and curry spices begin drifting through kitchen and suddenly everyone develops a mysterious interest in when dinner will be ready!

Servings: 6

Ingredients

• 1 1/2 cups red lentils, rinsed until water runs mostly clear
• 1 can, 15 ounces, chickpeas, drained and rinsed
• 4 cups small cauliflower florets
• 1 can, 14.5 ounces, diced tomatoes with juices
• 1 3/4 cups low-sodium vegetable broth
• 3/4 cup light coconut milk
• 1 small yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon extra virgin olive oil
• 2 teaspoons ground turmeric
• 1 1/2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon mild curry powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes or cayenne, optional
• 3/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 3 cups baby spinach
• Juice of 1/2 lime
• 1/3 cup chopped fresh cilantro

How to Make It

Heat oven to 375°F and lightly grease a deep 9 x 13-inch casserole dish. Add rinsed lentils, chickpeas, cauliflower, diced tomatoes, onion, garlic, ginger, turmeric, cumin, coriander, curry powder, smoked paprika, red pepper flakes, salt, and black pepper.

Pour broth, coconut milk, and olive oil over everything and stir especially well along bottom corners, since dry lentils love hiding there as if they have found a loophole in dinner preparation.

Press cauliflower into liquid as much as possible, cover dish tightly with foil, and bake for 35 minutes.

Carefully remove foil and stir casserole from edges toward center. Check lentils. They should be very tender and beginning to melt into sauce, while cauliflower should yield easily to a fork without completely falling apart.

If lentils are still noticeably firm, add 1/4 cup hot water or broth, cover again, and bake for another 5 to 10 minutes.

This is one of those small cooking decisions worth making by sight and texture because lentil brands, cauliflower size, and casserole dishes can all change liquid absorption slightly.

Once lentils are tender, stir spinach into hot casserole. You do not need another cooking session for it. Residual heat will wilt those leaves within a minute or two while keeping their color brighter.

Let casserole rest uncovered for 10 minutes. Red lentils continue thickening as they sit, so resist temptation to worry if it looks a touch loose straight from oven.

Finish with fresh lime juice and cilantro, then taste. If curry tastes pleasantly warm but slightly flat, another little squeeze of lime is usually smarter than immediately reaching for more salt.

Serving Suggestions

Serve it with:

• Brown basmati rice
• Quinoa
• Warm whole grain flatbread
• Cucumber and tomato salad
• Plain Greek yogurt
• Sliced avocado
• Extra cilantro and lime

Healthy dinner becomes considerably easier when you can open a casserole dish, add everything, give it one good stir, and let oven handle most of your evening responsibilities!

These anti-inflammatory dump and go casserole recipes give you six very different ways to do exactly that!!

Hungry for more feel-good meals? Explore these 21 Anti-Inflammatory Breakfast Recipes for a nourishing start and 10 Anti-Inflammatory Dinner Recipes for delicious evenings that make healthy eating easy!