8 Anti-Inflammatory Meals Made in a Muffin Tin That Aren’t Egg Muffins

It’s Sunday at 6 p.m., and you’re standing in the kitchen choosing between another large casserole and the muffin tin before a packed week. The casserole means slicing, cooling, and storing later, while the muffin tin portions eight savory meals as they bake.

Here’s why:

These anti-inflammatory recipes use beans, fish, poultry, vegetables, and whole-food binders in forms that hold together after baking. Practical nutrition works when a tool you already own creates ready-to-pack portions and makes the eating pattern easier to repeat.

Choose one mixture, fill every listed cup evenly, and bake the full batch before the week gets busy.

This is general wellness information based on current research, not medical advice. If you have specific health concerns, please consult with a healthcare provider.

1. Salmon Sweet Potato Cakes

Cook Time: 24 minutes

Ingredients:

• 16 ounces cooked Atlantic salmon, flaked (454 g)
• 3 cups cooked mashed sweet potato
• 1 cup dry rolled oats, ground
• 1 large egg, shell removed
• 2 tablespoons chopped fresh dill
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil

Directions:

Mix the salmon, sweet potato, oats, egg, dill, and lemon juice, then divide evenly among 24 muffin cups across two standard tins brushed with olive oil. Bake both tins at 400°F for 24 minutes, swapping racks halfway, until every cake reaches 165°F, cool for 5 minutes, and serve 6 cakes per person to make 4 servings.

Why It Works: Sweet potato and oats bind the salmon into portions that lift cleanly from the pan.

2. Turkey Zucchini Meatloaf Cups

Cook Time: 25 minutes

Ingredients:

• 20 ounces raw 93% lean ground turkey (568 g)
• 2 cups grated zucchini, squeezed dry
• 1 cup dry rolled oats, ground
• 1 large egg, shell removed
• 1 cup no-salt-added crushed tomatoes
• 1 teaspoon dried oregano
• 1 tablespoon extra-virgin olive oil

Directions:

Mix the turkey, zucchini, oats, egg, oregano, and half the tomatoes, then divide among 24 muffin cups across two standard tins brushed with olive oil and spoon the remaining tomatoes on top. Bake both tins at 400°F for 25 minutes, swapping racks halfway, until every center reaches 165°F, rest for 5 minutes, and serve 6 cups per person to make 4 servings.

Why It Works: Squeezed zucchini adds moisture without making the portions collapse.

Before we get to Meal #3...

My clients frequently ask me “Which foods actually help with inflammation?”

Knowing the foods is only useful if you understand why they matter and how to use them consistently.

Because knowledge is power.

So I ranked 10 science-backed foods that can support a lower-inflammatory eating pattern, including why they matter and practical ways to use them.

I hope you find it helpful!

3. Lentil Walnut Stuffing Cups

Cook Time: 28 minutes

Ingredients:

• 3 cups cooked unsalted lentils (594 g)
• 1 cup chopped walnuts
• 2 cups finely diced mushrooms
• 1 cup diced celery
• 1 cup dry rolled oats
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried thyme

Directions:

Mash 1 cup of lentils, then mix with the whole lentils, walnuts, mushrooms, celery, oats, olive oil, and thyme and press into 24 muffin cups across two standard tins. Bake both tins at 400°F for 28 minutes, swapping racks halfway, until the edges are browned and the centers reach 165°F, cool for 5 minutes, and serve 6 per person to make 4 servings; this high fiber recipe holds together without breadcrumbs.

Why It Works: Mashed lentils and oats bind the vegetables while walnuts add structure.

4. Chicken Broccoli Quinoa Cups

Cook Time: 22 minutes

Ingredients:

• 16 ounces cooked chicken breast, finely chopped (454 g)
• 3 cups cooked quinoa
• 2 cups finely chopped broccoli
• 1 cup shredded part-skim mozzarella
• 1 large egg, shell removed
• 1 teaspoon garlic powder
• 1 tablespoon extra-virgin olive oil

Directions:

Mix the cooked chicken, cooked quinoa, broccoli, mozzarella, egg, and garlic powder, then divide evenly among 24 muffin cups across two standard tins brushed with olive oil. Bake both tins at 375°F for 22 minutes, swapping racks halfway, until the centers reach 165°F, rest for 5 minutes, and serve 6 cups per person to make 4 servings.

Why It Works: Quinoa and egg hold the chopped chicken and broccoli in a compact meal portion.

5. Chickpea Carrot Falafel Cups

Cook Time: 24 minutes

Ingredients:

• 3 cups canned chickpeas, drained and rinsed (492 g)
• 2 cups shredded carrots
• 1 cup chopped fresh parsley
• 1/2 cup dry rolled oats, ground
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon ground cumin

Directions:

Pulse the chickpeas, carrots, parsley, oats, 1 tablespoon oil, lemon juice, and cumin into a coarse mixture, then press it into 24 muffin cups across two standard tins brushed with the remaining oil. Bake both tins at 425°F for 24 minutes, swapping racks halfway, until browned and 165°F, cool for 5 minutes, and serve 6 cups per person to make 4 servings.

Why It Works: The coarse chickpea mixture keeps texture while ground oats hold each portion together.

6. Tofu Mushroom Brown Rice Cups

Cook Time: 26 minutes

Ingredients:

• 16 ounces firm calcium-set tofu, drained and crumbled (454 g)
• 3 cups cooked brown rice
• 2 cups finely chopped mushrooms
• 1 cup diced red bell pepper
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic powder

Directions:

Cook the tofu, mushrooms, pepper, sesame oil, and garlic powder in a 12-inch skillet over medium-high heat for 10 minutes, then stir in the cooked brown rice and soy sauce. Pack the mixture into 24 muffin cups across two standard tins and bake both at 400°F for 16 minutes, swapping racks halfway, for 26 minutes total cooking, until the centers reach 165°F; serve 6 cups per person to make 4 servings.

Why It Works: Pre-cooking removes mushroom moisture so the rice cups stay firm.

7. White Bean Tomato Polenta Cups

Cook Time: 24 minutes

Ingredients:

• 3 cups cooked unsalted white beans, drained (537 g)
• 3 cups cooked firm polenta
• 2 cups no-salt-added crushed tomatoes
• 2 cups chopped spinach
• 1 cup shredded part-skim mozzarella
• 1 teaspoon dried basil
• 1 tablespoon extra-virgin olive oil

Directions:

Mash half the beans and mix with the whole beans, cooked polenta, tomatoes, spinach, and basil, then divide among 24 muffin cups across two standard tins brushed with olive oil and top with mozzarella. Bake both tins at 400°F for 24 minutes, swapping racks halfway, until 165°F and browned, rest for 8 minutes, and serve 6 cups per person to make 4 servings.

Why It Works: Firm polenta and mashed beans create a base sturdy enough for the vegetable filling.

8. Tuna Oat Vegetable Cakes

Cook Time: 20 minutes

Ingredients:

• 12 ounces canned light tuna in water, drained (340 g)
• 2 cups grated zucchini, squeezed dry
• 1 cup shredded carrots
• 1 cup dry rolled oats
• 2 large eggs, shells removed
• 1 tablespoon Dijon mustard
• 1 tablespoon extra-virgin olive oil

Directions:

Mix the tuna, zucchini, carrots, oats, eggs, and mustard, then divide among 24 muffin cups across two standard tins brushed with olive oil. Bake both tins at 400°F for 20 minutes, swapping racks halfway, until the centers reach 165°F, cool for 5 minutes, and serve 6 cakes per person to make 4 servings.

Why It Works: Dry vegetables and oats keep the tuna cakes tender without leaving water in the pan.

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