15 Must-Try Recipes For Amping Up Your Iron Intake
15 Must-Try Recipes For Amping Up Your Iron Intake
Boost your energy with these 15 iron-rich recipes, bursting with flavour!
Iron plays a vital role in energy production, immune function, and overall wellness—but getting enough can be tough, especially on a plant-forward diet or during life stages like menstruation. That’s why this collection is packed with 15 nourishing recipes that naturally boost iron intake, paired with thoughtful ingredients and absorption-enhancing tricks (think vitamin C and cast-iron prep). From cozy breakfasts to comforting dinners and even indulgent yet nutritious desserts, each recipe delivers flavour and functional nutrition—making it easier (and tastier!) to stay energized and balanced every day.
Antioxidant‑Rich Chocolate Overnight Oats
Recipe by Kelsey Russell‑Murray
These overnight oats blend rolled oats, chia seeds, banana, chocolate yogurt and non‑dairy milk, creating a fibre- and iron‑rich start to your day. Chia seeds are a powerhouse of plant-based iron and fibre, while oats sustain steady energy. The chocolate yogurt adds a touch of indulgence without refined sugar. Prepped the night before, this breakfast is perfect for busy days, ensuring you begin with both nutrients and flavour. Prep tip: enjoy with berries or a squeeze of citrus to boost non-heme iron absorption.
High Protein Salted Brownie Cookies
Recipe by Megan Horsley
These fudgy brownie-cookie hybrids pack about 12 g of protein, plus iron-rich ingredients like collagen and dark chocolate chips. Designed to satisfy a sweet craving—especially during menstruation—each cookie also contains magnesium to relieve cramps. They’re low in refined carbs, sweetened naturally, and deliver on satisfying texture and flavuor. Whip up a batch in 20 minutes, then enjoy the decadent taste while knowing you're nourishing your body with functional nutrients—not just sugar.
Pumpkin Spice Chia Pudding
Recipe by Megan Horsley
This pudding combines pumpkin puree, almond or oat milk, chia seeds and warming spices like cinnamon, ginger, nutmeg and clove. Chia seeds are nutrient-dense, offering plant-based iron, omega-3s and fibre, while pumpkin brings vitamins and antioxidants. Naturally sweetened with maple syrup and balanced with Greek yogurt or nuts, it’s cozy and nourishing. Enjoy it for breakfast, snack or dessert—its creamy, autumn-inspired flavours feel indulgent but deliver a daily iron boost in a cup.
Apricot Chia Jam
Recipe by Megan Horsley
This naturally sweet jam combines fresh apricots and chia seeds, delivering a spread loaded with iron, calcium, magnesium, antioxidants, fiber and protein. Unlike conventional jams, it skips refined sugar and relies on maple syrup and fruit sweetness. Drizzle over toast, swirl into yogurt or mix into oatmeal to add a nutrient-packed layer of flavour. Versatile and minimalist, this jam is a simple yet impactful addition to your diet that elevates everyday meals with plant-based iron.
Gingerbread Latte
Recipe by Tina Gravalos
A cozy beverage with all the warm spices—cinnamon, cloves, nutmeg, ginger—plus blackstrap molasses, a standout source of heme-free iron, magnesium, potassium and B6. Combined with espresso and milk (or milk alternative), this latte feels seasonal but works year-round. Sweetened with maple syrup, it's lower in refined sugar yet rich in depth and minerals. Served hot with a fluffy whipped cream top, it’s a comforting indulgence that delivers both taste and a nutrient lift.
Stewed White Beans with Lemon & Parmesan
Recipe by Fran Allen
Hearty cannellini beans simmered with garlic, onion, miso, kale and lemon create a comforting, iron‑rich stew. Beans and kale both offer non‑heme iron, while miso adds depth and umami. Bright lemon juice and kale bring vitamin C to support iron absorption. Finished with Parmesan (or dairy-free alternative), it’s savoury, nutritious, and easy to batch-cook. Perfect for cozy lunches or dinners, this dish delivers plant-based iron with vibrancy in every spoonful.
Mushroom & Refried Bean Tostadas
Recipe by Kelsey Russell‑Murray
These crisp tostadas layer savoury mushrooms, pinto beans, and cabbage slaw—with feta, avocado and salsa verde on top. Beans deliver a generous boost of plant-based iron and fibre, while mushrooms add texture and earthy nutrients. The slaw adds crunch and vitamin C to enhance absorption. Finished with crumbled avocado and feta for healthy fats and calcium, this lunch or light dinner is satisfying, quick, and nutritious—closing the gap between flavour and function in every bite.
Seared Pork Chops with Crispy Potatoes
Recipe by Jaclyn Irwin
Bone-in pork chops seared in cast iron—rich in heme iron—served alongside crispy baby potatoes. The iron-rich meat delivers a bioavailable protein boost, while potatoes offer fibre and minerals. Rosemary and garlic enhance flavour, and cast-iron cookware naturally increases iron content in the meal. Ready in about 35 minutes on a busy weeknight, it’s a satisfying, nutrient-packed dinner that balances hearty comfort with a functional iron hit.
Steak Au Poivre
Recipe by Fran Allen
A classic pepper-crusted steak seared in cast iron, giving a bold flavour and iron boost. Striploin provides a rich source of heme iron, and the peppercorn cream sauce adds indulgent depth. Cooking in cast iron enhances iron transfer to the steak, while paired wine and butter create a luscious, comforting dish. Ideal for a special evening, this recipe blends nutrition and gourmet taste—making iron-rich eating feel elegant and delicious.
Brain-Boosting Miso Salmon Bowl
Recipe by Julia Gibson
A nourishing bowl with marinated miso salmon, brown rice, broccolini, avocado, kimchi and microgreens. Salmon adds heme-iron and omega-3s, while broccolini and microgreens boost fibre and nutrients. Fermented kimchi brings vitamin C and gut-supportive probiotics to enhance iron uptake. It’s vibrant, balanced, and packed with essential nutrients. This bowl is both healing and energizing—ideal for refuelling or midday satisfaction, while fuelling your body and mind holistically.
Lemon Chicken Sheet Pan Dinner
Recipe by Jaclyn Irwin
Bone‑in, skin‑on chicken thighs roasted with baby potatoes, green beans, garlic and lemon. Chicken thighs provide heme iron and B vitamins, while green beans and lemon add fibre and vitamin C—enhancing non-heme iron uptake. The one‑pan format keeps prep simple and flavour bright. Ideal for meal prep or a healthy family dinner, this dish merges hearty nutrition with fuss‑free cooking and vibrant, clean taste .
Sheet Pan Lamb Meatballs
Recipe by Julia Gibson
Lean lamb meatballs roasted alongside cherry tomatoes, red onion, and cauliflower offer a serious dose of heme iron—lamb is one of the richest red meats for iron. Paired with vitamin-C-rich veggies, the dish enhances non-heme iron absorption too. Seasoning with za’atar, cumin, and Aleppo pepper delivers layered flavours while tahini‑sumac drizzle boosts healthy fats. This hearty, one-pan meal is easy to prep in bulk and delivers an iron-rich dinner that satisfies both taste and nutritional needs.
Spicy Chickpea Minestrone
Recipe by Fran Allen
This vibrant minestrone incorporates chickpeas, kale, carrots, celery, and onion in a tomato-based broth. Chickpeas and kale are fantastic plant-based iron sources, while tomatoes and fresh herbs provide vitamin C, helping your body absorb that iron. A kick of chili adds warm flavor and metabolism support, making the dish hearty and healthful. Perfect for batch cooking, it stores and freezes well. A comforting bowl of this soup not only fills you up but nourishes with fibre, protein, and plant-derived iron in every spoonful.
Beef Short‑Rib Stew
Recipe by Fran Allen
Slow-simmered beef short ribs create a deeply flavourful stew rich in heme iron and collagen. The broth brings in nutrients from carrots, potatoes, and peas—adding fibre, vitamins, and trace minerals. Red wine and beef stock infuse a lush depth, while the long cooking time helps draw out iron and minerals from bones and connective tissue. This is a powerful winter warmer—nutrient-dense, satisfying, and perfect for nourishing the body and soul during cold months.
Kale & Pesto Grilled Cheese
Recipe by Fran Allen
This spring-ready grilled cheese features lemony kale and melty provolone tucked between slices of sourdough spread with vibrant pesto. Kale delivers a strong non-heme iron punch, while the cheese adds calcium and complementary flavours. Cooking it low and slow lets the kale soften without getting soggy, making each bite lush and iron-rich. The tangy pesto and lemon-kissed greens help with iron absorption, and the crisp sourdough satisfies that comfort-food craving—all in a quick 15-minute sandwich that packs serious nutrition with indulgent flavour.
Olive & Rosemary Cast Iron Focaccia