Recipes to Get More Vitamin D (2024)

Very few foods are naturally rich in vitamin D, which promotes the absorption of calcium and phosphorus and then helps deposit them in bones and teeth to make them strong and healthy. Vitamin D is most often found in fortified foods, like milk, soymilk and fortified cereals. Naturally occurring vitamin D is found in fatty fish, such as mackerel, salmon, and sardines, and in egg yolks. These healthy recipes are a delicious way to get more of this nutrient into your daily diet.

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Ricotta & Yogurt Parfait

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Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.

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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

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Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

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Spinach-Mushroom Frittata with Avocado Salad

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Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner!

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Salmon Tacos with Pineapple Salsa

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An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder.

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"Egg in a Hole" Peppers with Avocado Salsa

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Walnut-Rosemary Crusted Salmon

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Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.

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Unicorn Smoothie

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Turn a healthy breakfast into a magical treat with the naturally colorful layers in this fruit smoothie. Add a fruit skewer to take this fun rainbow recipe to the next level.

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Chickpeas with Garlicky Yogurt & Toasted Pita (Fatteh Hommos)

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Fatteh means "broken" and signifies a dish of toasted bread pieces mixed with other ingredients. In this easy recipe, the yogurt is also "broken" with tahini, garlic and oil. Enjoy it immediately, before the crispy bread gets soggy from the yogurt.

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Cajun Salmon with Greek Yogurt Remoulade

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Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.

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Eggs in Tomato Sauce with Chickpeas & Spinach

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Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Serve with a piece of crusty bread to soak up the sauce. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes.

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No-Bake Berry Cheesecake Bars

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As if no-bake weren't tempting enough, consider that the graham cracker crust for these berry cheesecake bars has pecans in it. Ooh la la! In the filling, nonfat Greek yogurt and reduced-fat cream cheese cut the calories and saturated fat.

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Grilled Salmon Salad with Raspberry Vinaigrette

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Homemade raspberry dressing? You bet. Prep it a day ahead and this easy salmon salad will come together in no time.

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Bacon & Egg Breakfast Tacos

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Breakfast tacos are quintessential morning eats in Austin, but with this breakfast taco recipe you can enjoy them wherever you are. The smoky, earthy ancho chile salsa is what makes these extra-special, though for a quicker weekday breakfast, feel free to swap in your favorite store-bought salsa.

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Pumpkin Spice Latte

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No super-sweet sugar bombs here! Make your very own pumpkin spice latte at home with this healthy recipe that allows you to control just how much added sugar goes into your coffee drink. If you would rather have a vegan latte, use whatever nondairy milk you'd like. Real pumpkin puree, maple syrup, cinnamon and coffee--it's fall in a mug!

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Honey Mustard Salmon with Mango Quinoa

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In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.

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Fig & Honey Yogurt

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In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.

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Salmon & Asparagus with Lemon-Garlic Butter Sauce

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Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

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Polenta Bowls with Roasted Vegetables & Fried Eggs

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You really can't beat creamy polenta with a fried egg on top--unless you add some roasted veggies, as we've done in this hearty and healthy meal in a bowl. Serve these bowls for a satisfying brunch, lunch or dinner that comes together in just 30 minutes. Feel free to swap (or add) in other veggies, such as broccoli, to customize your bowls according to what's in season or what you have on hand.

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

FAQs

What dishes are high in vitamin D? ›

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads. Check information on-pack to see if this applies to the products you buy.

Can I get vitamin D in 10 minutes? ›

Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

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Which fruit have more vitamin D? ›

Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.

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How much vitamin D do you get in 30 minutes? ›

In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units (IU) of vitamin D after 15 to 30 minutes.

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Do salads have vitamin D? ›

Beyond the delicious flavors, salads offer a wealth of vitamins that are essential for our overall well-being. Four important vitamins – A, D, E, and K – provide unique health benefits and are easily found in common salad ingredients.

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What breakfast has vitamin D? ›

You will mostly find Vitamin D in dairy products like milk, eggs, fish and yogurt. If you realised, these foods form an essential part of one's morning nutrition - a great way to kick off the day with a healthy dose of Vitamin D.