7 Snacks That Will Boost Your Immunity This Winter

November 18, 2024

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The winter months challenge our immune system with the changing weather and seasonal flu and colds. Thankfully, there are many snacks with ingredients like garlic, ginger, turmeric, fruit, and leafy greens, which can help support our immune systems (we think of them as “immunity snacks”).

Garlic, for instance, is a natural antimicrobial and antioxidant, while ginger has anti-inflammatory properties. Citrus fruits such as oranges and lemons are rich in vitamin C, and turmeric is perfect for its immune-boosting benefits.

There are many delicious ways to incorporate these flavorful, healthy ingredients into nourishing snacks to help support overall health and protect against nasty colds. Whether you crave something savory or sweet, there are immune-supportive snacks for you.

1. Bone Broth

Broth Immunity Snacks, Unsplash — Credit: Unsplash

According to Samantha MacLeod, MS, RDN, we can’t talk about the immune system without mentioning gut health, because 70% to 80% of immune cells are present in the gut and impact overall digestion. Bone broth is a delicious and warming way to boost gut health and immunity.

Made from the leftovers of roasted chicken, this recipe is full of vitamins, minerals, and amino acids — the building blocks of protein. You can sip it as a delicious, savory beverage, use it as the base for winter soups and stews, or add it to the pot when cooking rice or grains.

Try the recipe from Minimalist Baker.

2. Instant Pot Coconut Milk Yogurt Bowls

Yogurt Immunity Snacks, Unsplash — Credit: Unsplash

With our busy schedules, we all need snacks that are delicious and also easy to make. Yogurt bowls with fruit provide probiotics, coupled with inflammation-fighting flavanols from the berries.

Not everyone can stomach dairy, so this coconut milk plant-based yogurt is a great vegan alternative, says registered dietitian Anita Mirchandani. For an additional boost of healthy fat and protein, feel free to add crushed nuts or hemp seeds.

Try the recipe from Detoxinista.

3. Cookie Dough Oat Energy Bites

Energy Immunity Snacks, Google Commons — Credit: Google Commons

Oats are a nutritious whole grain with several immune-boosting properties: They’re high in fiber, vitamins, and minerals like zinc and selenium. Plus, oats are easy to digest and can help regulate blood sugar levels.

These oat energy bites taste like dessert, but they’re a good-for-you midday immunity snack. For an additional immunity boost, Mirchandani recommends adding cinnamon, almonds, and hemp seeds.

Try the recipe from Pinch of Yum.

4. Sweet Potato Turmeric Soup

Soup Immunity Snacks, Unsplash — Credit: Unsplash

Turmeric, known for its anti-inflammatory properties, is such a versatile ingredient — you can add it to smoothies, stews, chutneys, omelets, and more. This hearty turmeric soup takes under 30 minutes to prepare and works as a meal, or as a nourishing snack. Don’t forget to add the black pepper, which boosts turmeric’s inflammation-fighting power.

Try the recipe from The Endless Meal.

5. Gluten-Free Lemon-Chia Muffins

Muffins Immunity Snacks, Unsplash — Credit: Unsplash

In some people, gluten can contribute to inflammatory conditions in the gut. Plus, keeping blood sugar levels in check also affects the body’s immune response, and limiting starches can help. These gluten-free lemon-chia muffins make a tasty snack that can keep you energized, without gluten and minus the blood sugar spike of many packaged muffins.

Try the recipe from Clean Plates.

6. Tofu Quiche

Quiche Immunity Snacks, Unsplash — Credit: Unsplash

A plant-based, gluten-free quiche? Yes: This recipe calls for silken tofu and a host of vegetables including leafy greens like broccoli, kale, or collard greens (which are great for immune boosting), plus a crust made from potatoes. Make it for brunch over the weekend, then enjoy leftovers as a healthy immunity snack during the week.

For an additional immunity booster, MacLeod recommends topping a wedge with sauerkraut for added probiotics.

Try the recipe from Minimalist Baker.

7. Beet Hummus

Hummus keeps things simple starting with the chickpea — a legume full of zinc (23% of your daily needs to be exact). Mix in some fresh beets for extra vitamin C and fiber to keep your immune system strong. Together, zinc and vitamin C are key to staying healthy all winter. Prep this quick, homemade hummus ahead of time and you’ll have a nutritional snack ready to spread on flax crackers, whole wheat toast, or even pre-cut veggies.

Try the recipe from The Forked Spoon.