10 Iron-Rich Recipes to Beat Iron Deficiency

By Jeanette Morelan on April 18, 2016

According to the CDC, iron is one of the most common deficiencies in women and children. Ensure you get your daily dose by incorporating iron-rich recipes into your weekly routine, featuring powerhouse ingredients like beef, beans, seafood and leafy greens.


Garlic Parmesan Broccoli and Potatoes in Foil

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Broccoli and potatoes are both good sources of iron, and making this garlicky, comforting side dish couldn't be easier.

Damn Delicious


Kung Pao Chickpeas

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This vegan take on a takeout favorite features chickpeas instead of meat—but you'll still be getting a healthy dose of protein and iron to keep your body running smoothly.

She Knows


One Pot Creamy Spinach Lentils

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Two iron-rich ingredients combine in this one-pot wonder: lentils and spinach.

Pinch Of Yum


Crispy Peanut Tofu and Cauliflower Rice Stir Fry

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Here's all the proof you need that vegetarians don't need meat to get their iron intake AND enjoy a delicious meal.

Minimalist Baker


Spicy Toasted Pumpkin Seeds

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Snack on these spicy and crunchy seeds instead of other salty snacks throughout the day—you'll do your body a world of good.

She Wears Many Hats


Sweet Potato Black Bean Burger

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No meat? No problem! These hearty black bean burgers are every bit as delicious and still pull their weight in the iron department.

Minimalist Baker


Easy Linguine with Clams

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Clams are a delicious (and budget-friendly way) to work more protein and iron into your diet.

Damn Delicious


Grilled Oysters

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Another iron-packed seafood favorite, these baked oysters are served on the half shell with garlic, butter, parsley and paprika.

Rasa Malaysia



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Sesame seeds are surprisingly rich in protein—blend them into a paste and use in your favorite Middle Eastern and Mediterranean dishes.

The Kitchn


Ultimate Beef and Liver Chili

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The liver is one of the most nutrient-dense parts of a cow. Can't stomach the idea of liver? Try sneaking it under the radar in recipes like this one—you won't even be able to tell the difference.