7 Healthy Dinner Recipes to Boost Immunity

January 12, 2024

Courtesy of Cooking Classy

We don’t have to tell you the importance of a healthy immune system, especially in the cold winter months. One of the easiest ways to help keep yourself well is to incorporate foods rich in specific nutrients that are known for their immune-boosting properties (hello vitamin D, vitamin C and zinc). Luckily, many of these foods are also delicious, hearty and budget-friendly, so including them in your meals is easy.

Here are some of our favorite cold-weather-friendly dinner recipes, each with a unique blend of ingredients to help strengthen your body’s defenses.

P.S. Start your day with these 7 Immune-Boosting Breakfast Recipes Nutritionists Love.

Chicken and Vegetable Stir-Fry

Courtesy of Cooking Classy

This vibrant stir-fry is a powerhouse of nutrients, combining lean protein from chicken with colorful vegetables (including vitamin C-rich bell peppers). Packed with vitamins, minerals, and antioxidants, this dish supports a healthy immune system – and it’s on the table in 20 minutes.

Try this recipe from Cooking Classy

Turmeric Lentil Soup

Courtesy of Simply Quinoa

Turmeric, a spice renowned for its immune-boosting and inflammation-fighting benefits, takes center stage in this hearty and flavorful plant-based soup, providing both warmth and nourishment. It’s also rich in fiber, which research shows is important for immunity as well.

Try this recipe from Simply Quinoa

Sweet Potato Chickpea Buddha Bowl

Courtesy of Minimalist Baker

Featuring fiber-rich chickpeas and sweet potatoes, this bowl is an immune-boosting feast. Along with the colorful array of vegetables (e.g., kale, sweet potatoes, and broccolini), which offer a variety of vitamins and minerals, it also has chili powder, cumin and garlic powder. Herbs and spices add tons of flavor to food, and they have many health benefits, too – including boosted immunity.

Try this recipe from Minimalist Baker

One Skillet Lemon-Garlic Shrimp and Vegetables

Courtesy of Beautiful Eats and Things

Simplify your dinner routine with this simple, quick, and tasty meal. Garlic, known for its immune-boosting properties, adds depth, while the shrimp and vegetables provide a burst of freshness and color. It’s a hearty meal that won’t weigh you down. Also, one skillet means cleanup is a breeze.

Try this recipe from Beautiful Eats and Things

Vegetarian Chili

Courtesy of Cookie and Kate

Need a bowl of something warm and comforting on a chilly night? Look no further than this chili, packed with beans, vegetables, and spices. It’s a crowd-pleasing meal in a bowl, and it has plenty of fiber, protein and nutrients. Want even more immune support? Top it with avocado (rich in fiber and vitamin E), chopped radishes (good source of vitamin C), and fresh cilantro (contains compounds that help fight off infections).

Try this recipe from Cookie and Kate

Spinach and Mushroom Crustless Quiche

Courtesy of Budget Bytes

Everyone loves breakfast for dinner – and with this fuss-free crustless quiche, you’ll get a delicious and healthy meal that’s loaded with vegetables but only requires 15 minutes of prep. Leafy spinach teams up with meaty mushrooms to deliver a dose of immune-boosting nutrients, including vitamin E and magnesium. Combined with protein-rich eggs and three cheeses, this quiche is a flavorful, nutritious, and so satisfying. (Tip: Leftovers make a great lunch.)

Try this recipe from Budget Bytes

Steak Fajitas

Courtesy of Downshiftology

Sizzling , fragrant steak fajitas are a sensory delight. Plus, all those bell peppers and onions deliver vitamin C as well as anti-inflammatory benefits to help keep you well. The flavorful marinade features tons of lime juice, another good source of vitamin C. Plus, red meat is rich in B vitamins and iron, both of which boost immune health.

Try this recipe from Downshiftology