This Anti-Inflammatory Tomato Spinach Chicken Spaghetti is a nourishing, flavor-packed meal designed for anyone following an anti-inflammatory diet, clean eating lifestyle, or simply looking for a healthy high-protein dinner recipe. Made with lean chicken breast, antioxidant-rich tomatoes, iron-packed spinach, and heart-healthy olive oil, this dish combines comfort food vibes with powerful wellness benefits.
Unlike heavy cream-based pasta dishes, this recipe uses a light tomato garlic sauce infused with anti-inflammatory herbs like oregano, basil, and turmeric. Tomatoes are rich in lycopene, a potent antioxidant linked to reduced inflammation, while spinach delivers magnesium and polyphenols that support immune and gut health. Chicken breast provides lean protein essential for muscle repair and blood sugar balance.
This recipe is ideal for weight management, meal prep, family dinners, and even post-workout meals. It can easily be adapted to be gluten-free, dairy-free, or Mediterranean diet–friendly, making it a versatile staple for health-conscious households.
Whether you’re managing chronic inflammation, following an anti-inflammatory meal plan, or just want a delicious and satisfying pasta recipe, this dish checks every box: flavor, nutrition, simplicity, and comfort.
Ingredients
Main Ingredients
-
12 oz whole wheat spaghetti (or gluten-free spaghetti)
-
2 tbsp extra virgin olive oil (anti-inflammatory fat)
-
1 lb boneless, skinless chicken breast, sliced
-
4 cloves garlic, minced
-
1 tsp turmeric powder
-
1 tsp smoked paprika
-
1 tsp dried oregano
-
½ tsp black pepper
-
½ tsp sea salt (or to taste)
-
1 can (14.5 oz) crushed tomatoes (no added sugar)
-
1 tbsp tomato paste (optional, for richness)
-
½ cup low-sodium chicken broth
-
4 cups fresh spinach
-
¼ cup fresh basil or parsley, chopped
-
Optional: red pepper flakes for metabolism boost
Instructions
-
Cook the Spaghetti
Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Drain and set aside. -
Prepare the Chicken
Heat olive oil in a large skillet over medium heat. Add sliced chicken breast, season with salt, pepper, turmeric, paprika, and oregano. Cook for 5–7 minutes until golden and fully cooked. Remove chicken and set aside. -
Build the Anti-Inflammatory Sauce
In the same skillet, add garlic and sauté for 30 seconds until fragrant. Pour in crushed tomatoes, tomato paste, and chicken broth. Stir well and simmer for 8–10 minutes to allow flavors to develop. -
Add Spinach & Chicken
Return chicken to the skillet. Add fresh spinach and cook until wilted (about 2 minutes). Adjust seasoning as needed. -
Combine & Serve
Toss cooked spaghetti into the sauce until fully coated. Garnish with fresh herbs and a drizzle of olive oil. Serve warm.
Health Benefits
-
Anti-inflammatory ingredients help reduce chronic inflammation
-
High-protein meal supports muscle growth and satiety
-
Heart-healthy fats from olive oil improve cholesterol levels
-
Gut-friendly and low in processed ingredients
-
Supports immune health, weight loss, and blood sugar balance
Related Questions (SEO-Optimized FAQ)
Is tomato spinach chicken spaghetti anti-inflammatory?
Yes. This recipe includes anti-inflammatory foods such as tomatoes, spinach, olive oil, garlic, and turmeric, all known to reduce oxidative stress and inflammation in the body.
Can I make this recipe gluten-free?
Absolutely. Simply replace whole wheat spaghetti with gluten-free pasta made from rice, chickpeas, or lentils for a gluten-free anti-inflammatory dinner.
Is this a good meal for weight loss?
Yes. This dish is high in protein, fiber, and healthy fats, making it filling while supporting healthy metabolism and fat loss.
Can I use canned or fresh spinach?
Fresh spinach is recommended for maximum nutrients, but frozen spinach works well if drained properly.
Is chicken anti-inflammatory?
Lean chicken breast is not inflammatory when prepared without frying or processed additives. It’s an excellent protein source in an anti-inflammatory meal plan.
Can this recipe be used for meal prep?
Yes. It stores well in the refrigerator for up to 4 days, making it perfect for healthy meal prep recipes.
High-CPM SEO Keywords Used Naturally
Anti-inflammatory diet, healthy dinner recipe, high-protein meals, clean eating recipes, Mediterranean diet, gluten-free pasta, weight loss meals, heart-healthy foods, immune-boosting recipes, meal prep ideas, healthy comfort food, low inflammation foods
