Our latest roundup is dedicated to delicious recipes high in iron, approved by yours truly – a Registered Dietitian.
Iron is an essential mineral vital for various bodily functions, including oxygen transport and energy production.
Iron is even more important if you are a postpartum mother, to combat fatigue and provide adequate nutrition to your baby if you are breastfeeding.
Ensuring an adequate intake of iron is crucial for maintaining overall health and vitality.
While many people turn to traditional sources like red meat for their iron needs, there’s a wealth of plant-based options that are not only rich in iron but also offer an array of other nutrients.
In this roundup, I’ve curated a collection of mouthwatering recipes using a variety of iron-rich foods.
From hearty soups to vibrant salads and flavorful main courses, these recipes will not only tantalize your taste buds but also help boost your iron intake in a wholesome and delicious way.
I have carefully reviewed and approved each recipe to ensure it meets your nutritional needs while satisfying your culinary cravings.
As a mom myself, convenience was also considered during my review. All the recipes here are very easy to make, high iron meals.
So, let’s dive in and discover the fantastic flavors and nourishing benefits of these iron-rich recipes!
Recipes High in Iron
You are sure to find something that fits your fancy here; iron-rich smoothies, breakfast ideas, dinner recipes, and even vegan options.
Start browsing so that you can quickly raise those iron levels and you won’t leave empty-handed!
Pan Seared Scallops
Sear your scallops like a pro with this easy to follow tutorial for Pan Seared Scallops and eat like a fine dining restaurant at home.
Get the Recipe
Photo credit: healthyseasonalrecipes.com
Easy Green Bars
These naturally-colored, blender-mixed, Green Bars are made with whole-grain oats and spinach. Something sweet and healthy for your snacking!
Get the Recipe
Photo credit: savoryspin.com
Spicy Beef Seekh Kabab Recipe | Ground Beef Skewers
Ready in just 20 minutes, these deeply flavored Beef Seekh Kababs are spicy, flavorful and juicy.
Get the Recipe
Photo credit: cloveandcumin.com
Spinach Feta Quiche
A hearty vegetarian spinach feta quiche recipe that comes with a homemade quiche crust and the most delicious vegetarian filling!
Get the Recipe
Photo credit: aline-made.com
Greek Lamb Meatloaf
A wonderfully delicious, Greek-inspired meal. Add a sprinkle of feta cheese on top to bring the flavors all together!
Get the Recipe
Photo credit: fitmamarealfood.com
Spinach Pesto
An incredibly easy and healthy way to get all those vitamins in spinach in a new way. Delicious on pasta and more.
Get the Recipe
Photo credit: binkysculinarycarnival.com
Healthy Ground Beef Fajitas Recipe
This quick and easy ground beef fajitas recipe makes getting dinner on the table super easy!
Get the Recipe
Photo credit: fitmamarealfood.com
Vegan Collard Green Wraps
Stuffed with loads of crunchy, fresh veggies, creamy hummus and rich avocado to make for a filling, satisfying and nutritious lunch.
Get the Recipe
Photo credit: thehealthyepicurean.com
Sheet Pan Beef Gyros
Filled with the most flavorful Greek beef that is easy and quick to prepare!
Get the Recipe
Photo credit: fitmamarealfood.com
Rigatoni Al Forno with Meat Sauce
This delicious and hearty Italian dish – Rigatoni Al Forno with Meat Sauce is an Italian classic and really easy to make at home.
Get the Recipe
Photo credit: keepingitsimpleitalian.com
Venison Heart Recipe
This exceptional dish, renowned for its delicate and nuanced flavors and tender texture, elevates traditional meat cuisine to an art form.
Get the Recipe
Photo credit: binkysculinarycarnival.com
Weeknight Korean Beef Strips
Tender Korean beef strips that are marinated in the most delicious Korean marinade and then it is cooked up to perfection. Perfect with just a bowl of rice!
Get the Recipe
Photo credit: keepingitsimpleblog.com
The Easiest Cream of Spinach Soup
A soup recipe that makes it easy to integrate green leafy vegetables into your meals. It's a great source of iron and you'll enjoy the rich, creamy flavor.
Get the Recipe
Photo credit: mypureplants.com
Mexican beef barbacoa
An inexpensive, delicious and easy-to-make Mexican shredded beef- perfect as a side or for filling tacos!
Get the Recipe
Photo credit: keepingitsimpleblog.com
Spinach and Garlic Meatballs
Easy, delicious, and healthy, these spinach garlic meatballs are sure to become a family favorite.
Get the Recipe
Photo credit: raiasrecipes.com
Kale Pumpkin Salad with Feta and Pesto Dressing
Easy-to-make, fast, healthy and delicious – the perfect kale salad with squash and it comes together in less than 30 minutes.
Get the Recipe
Photo credit: happykitchen.rocks
Delicious Kale Smoothie
Not only good for you, but also delicious! This protein-packed green smoothie tastes amazingly refreshing and only takes 5 minutes to make!
Get the Recipe
Photo credit: happykitchen.rocks
Air Fryer Flank Steak
High in iron and easy to make, this air fried flank steak is created with a simple marinade and air fried to perfection.
Get the Recipe
Photo credit: thedizzycook.com
Simple Steamed Mussels with Garlic
The perfect date night at home, or can be served as an impressive starter course for company. Nobody has to know how simple they are to prepare!
Get the Recipe
Photo credit: healthyseasonalrecipes.com
Carne Asada Quesadilla
Packed with flavorful, iron-rich carne asada, this smoky, savory, comforting quesadilla has flavorful marinated steak, rich melted cheese, and crisp toasted tortillas.
Get the Recipe
Photo credit: twocloveskitchen.com
Blackened Steak
With a tender interior and a flavorful crust, this blackened steak recipe combines a smoky blend of herbs with juicy steaks for a steakhouse-style dinner you’ll love.
Get the Recipe
Photo credit: twocloveskitchen.com
Healthy Vegan Spinach and Peas One-Pot Pasta
Tossed in a zesty lemon garlic sauce and loaded with fresh spinach, this easy One-Pot Pasta makes a quick and easy weeknight meal or side.
Get the Recipe
Photo credit: beetofthewild.com
Avocado & Moringa Green Smoothie
With a creamy blend of avocado, fresh greens and zingy moringa, this Avocado Green Smoothie is refreshingly delicious and nutritious.
Get the Recipe
Photo credit: beetofthewild.com
Spicy Mussels Provençal
Perfect for date night or a dinner party, Spicy Mussels Provençal are similar to a bouillabaisse style dish with less broth and a little more spice.
Get the Recipe
Photo credit: akitchenhoorsadventures.com
Slow Cooker Beef Shin
This delicious slow cooker beef shin with vegetables is very nutritious. It's easy to make, and great for meal prep and freezing.
Get the Recipe
Photo credit: cinnamonandkale.co.uk
Green Veggie Scrambled Eggs
These veggie green scrambled eggs are made with nutritious ingredients including fresh spinach and other vegetables.
Get the Recipe
Photo credit: loveincrediblerecipes.com
Winter Veal Stew – French Ragout Recipe
French ragout is a stew prepared with veal meat. It's a classic dish prepared in French homes.
Get the Recipe
Photo credit: masalaherb.com
Venison Ragu with Pappardelle
Venison is richer in iron than other types of red meat like beef or lamb. It's also a fantastic meat to make a delicious slow cooked Italian ragu with.
Get the Recipe
Photo credit: the-pasta-project.com
Shrimp Oreganata in White Wine Lemon Butter
This dish is topped with flavorful, fragrant breadcrumbs then baked until juicy, golden and crispy!
Get the Recipe
Photo credit: mangiawithmichele.com
Spicy Garlic Shrimp
Abundant with flavor, but not complexity, with only a few key ingredients and a bit of marinating time. Plus, it gives you lots of fun dipping opportunities!
Get the Recipe
Photo credit: mangiawithmichele.com
Apricot Almond Granola Bars
Iron rich and brightly flavored, this quick and easy granola bar recipe makes a great snack. Meal prep these apricot bars for tasty snacks through the week.
Get the Recipe
Photo credit: spabettie.com
Kale Sweet Potato Salad
Loaded with goodies like roasted sweet potatoes, massaged kale, sweet grape or cherry tomatoes, crunchy bell peppers, refreshing cucumber, and more.
Get the Recipe
Photo credit: fitlizkitchen.com
Easy Cheesy Beans on Toasted Garlic Bread
White beans baked in a marinara sauce, topped with a gooey layer of melted mozzarella and served over delicious garlic toast is a easy, quick and nutritious snack or appetizer!
Get the Recipe
Photo credit: styleandgrace.ca
Crockpot Chili
The best budget-friendly comfort food for every occasion.
Get the Recipe
Photo credit: chewoutloud.com
Classic BBQ Meatloaf Cups
With ground beef, onion, garlic and herbs and a balsamic vinegar, ketchup and brown sugar glaze, they're flavorful, easy to make and really the best meatloaf recipe out there.
Get the Recipe
Photo credit: thehealthyepicurean.com
Sheet Pan Roast Chicken with Potatoes
Full of zesty, bright flavors that everyone will devour. Fully prepare it a night (or two) beforehand, and simply pop it in the oven before dinner.
Get the Recipe
Photo credit: chewoutloud.com
Slow Cooker Pot Roast, Extra Tender
Melt-in-your-mouth tender, hearty, and full of veggies for an easy yet succulent weeknight meal even the pickiest of eaters will love.
Get the Recipe
Photo credit: chewoutloud.com
Chicken Kale White Bean Soup Recipe
Chock full of nutritious ingredients to keep your eaters well fueled and happy.
Get the Recipe
Photo credit: chewoutloud.com
Fried Chicken Livers With Onions
It's not only delicious but nutritious, because chicken livers are high in iron, vitamins and minerals.
Get the Recipe
Photo credit: savaskitchen.com
Italian Bean Salad
This protein and iron packed salad is made with a simple 2-ingredient Italian dressing and makes such an elegant summer side dish!
Get the Recipe
Photo credit: shekeepsalovelyhome.com
Sautéed Swiss Chard with Caramelized Shallots
Buttery, garlicky and with balsamic caramelized shallots, it makes for a perfectly fancy dinner party side dish or an elegant way to add more healthy winter greens to your diet.
Get the Recipe
Photo credit: shekeepsalovelyhome.com
Picanha Roast: Tender and Juicy
Cooked in the oven using just 3 simple ingredients. The result is a tender and juicy cut of beef with a crispy and golden brown that has about 6 mg iron per portion.
Get the Recipe
Photo credit: easyanddelish.com
Authentic German Rouladen
Stuffed beef rolls are smothered in gravy and a fantastic one-pot meal.
Get the Recipe
Photo credit: thepeasantsdaughter.net
Traditional Liver Dumpling Soup
A true “hidden liver” recipe that even children love. Use chicken for the mildest flavor or a mixture or beef and chicken livers.
Get the Recipe
Photo credit: thepeasantsdaughter.net
Bulgogi Bowl
This easy 30-minute sweet and spicy Bulgogi Bowl comes together with a few simple ingredients for a meal that’s as quick as it is tasty!
Get the Recipe
Photo credit: healthymomhealthyfamily.com
Spicy Steak Salad with Chermoula Dressing
A spicy steak salad with roasted potatoes and a chermoula dressing – it really has everything you could want.
Get the Recipe
Photo credit: hungryhealthyhappy.com
Basil Almond Pesto with Spinach
Healthy pesto recipe that’s delicious without added calories from extra oil. Use this spinach almond pesto to make pesto pasta.
Get the Recipe
Photo credit: gohealthyeverafter.com
Ground Beef Risotto
Perfect for anyone who loves the comfort of risotto but wants to add bit of protein without needing to whip up an additional dish.
Get the Recipe
Photo credit: nextinlime.com
Ground Beef and Corn Skillet
A one-pan meal that's delish and comforting on its own but also great in tacos and salad/rice bowls.
Get the Recipe
Photo credit: nextinlime.com
BBQ Beef and Quinoa Baby Meatloaf Muffins
These beef and quinoa mini meatloaf muffins are super simple to prepare and kid-friendly!
Get the Recipe
Photo credit: hauteandhealthyliving.com
Air Fried Tofu “Chicken” Nuggets
For anyone looking for a plant-based high iron recipe, these tofu nuggets are delicious and provide a quarter of the daily value in each serving.
Get the Recipe
Photo credit: biteswithblair.com
Buttery, Sautéed Broccoli Rabe with Garlic & Red Onion
Such a simple, impressive vegetarian side dish!
Get the Recipe
Photo credit: shekeepsalovelyhome.com
Conclusion
I hope you’ve enjoyed exploring this iron-rich recipe collection, designed to tantalize taste buds while nourishing your body with essential nutrients.
Have confidence that these dietitian-approved recipes will increase your iron intake if you’re dealing with anemia or simply seeking to diversify what’s served at your dinner table.
Remember, incorporating a variety of iron-rich foods into your diet is key to maintaining optimal health and vitality.
By choosing these wholesome and flavorful recipes, you’re not only supporting your iron levels but also embracing a lifestyle that promotes overall well-being.
So, next time you’re planning your meals, consider adding some of these delectable dishes to your menu rotation.
Happy Cooking!