15 High Iron Snack Recipes You Need to Try

Iron is an essential mineral that our body needs to produce hemoglobin, the protein in red blood cells that carries oxygen throughout our body. It's especially important for vegetarians, vegans, and anyone looking to improve their diet. A lack of iron can lead to fatigue, weakness, and other health issues. To help you maintain optimal iron levels, we’ve rounded up 15 delicious high iron snack recipes. These nutrient-dense snacks will not only satisfy your cravings but also contribute to your overall well-being. Happy snacking!

1. Spinach and Hummus Wrap

Ingredients:

• Whole wheat tortilla

• Fresh spinach leaves

• Hummus

• Grated carrots

• Sliced cucumbers

Instructions:

1. Spread a generous amount of hummus on the tortilla.

2. Add a layer of spinach leaves, followed by grated carrots and sliced cucumbers.

3. Roll up the tortilla and cut it into bite-sized pieces.

This wrap is a powerhouse of iron, thanks to the spinach. It's also quick and easy to make, perfect for a midday snack.

2. Lentil Salad

Ingredients:

• Cooked lentils

• Chopped tomatoes

• Chopped cucumbers

• Red onion, diced

• Lemon juice

• Olive oil

• Salt and pepper

Instructions:

1. In a bowl, mix cooked lentils, chopped tomatoes, cucumbers, and red onion.

2. Drizzle with lemon juice and olive oil.

3. Season with salt and pepper to taste.

Lentils are a great source of iron and this salad is refreshing and nutritious.

3. Almonds and Dark Chocolate

Ingredients:

• Raw almonds

• Dark chocolate (70% cocoa or higher)

Instructions:

1. Melt the dark chocolate in a microwave-safe bowl.

2. Dip the almonds in the melted chocolate and place them on a parchment-lined tray.

3. Let the chocolate harden before enjoying.

Dark chocolate not only satisfies your sweet tooth but also provides a good amount of iron.

4. Pumpkin Seeds

Ingredients:

• Raw pumpkin seeds

• Olive oil

• Salt

Instructions:

1. Toss the pumpkin seeds in olive oil and salt.

2. Spread them on a baking sheet and roast at 350°F (175°C) for about 10-15 minutes, until they are crispy.

Pumpkin seeds are an excellent snack that is packed with iron.

5. Chickpea and Spinach Dip

Ingredients:

• Cooked chickpeas

• Fresh spinach leaves

• Garlic

• Lemon juice

• Olive oil

• Salt

Instructions:

1. Blend all ingredients in a food processor until smooth.

2. Serve with whole grain crackers or sliced vegetables.

This dip is rich in iron and makes for a delicious and healthy snack.

6. Edamame

Ingredients:

• Frozen edamame

• Salt

Instructions:

1. Cook the edamame according to the package instructions.

2. Sprinkle with salt and enjoy.

Edamame is not only high in protein but also a great source of iron.

7. Quinoa and Black Bean Salad

Ingredients:

• Cooked quinoa

• Black beans

• Corn kernels

• Chopped bell peppers

• Lime juice

• Olive oil

• Salt and pepper

Instructions:

1. In a bowl, mix cooked quinoa, black beans, corn, and chopped bell peppers.

2. Drizzle with lime juice and olive oil.

3. Season with salt and pepper to taste.

Quinoa and black beans are both high in iron, making this salad a perfect snack.

8. Tofu and Broccoli Stir-Fry

Ingredients:

• Firm tofu, cubed

• Broccoli florets

• Soy sauce

• Garlic

• Ginger

• Olive oil

Instructions:

1. In a pan, heat olive oil and sauté garlic and ginger.

2. Add the cubed tofu and broccoli florets.

3. Drizzle with soy sauce and cook until the tofu is golden brown and the broccoli is tender.

This stir-fry is not only delicious but also packed with iron.

9. Baked Kale Chips

Ingredients:

• Fresh kale leaves

• Olive oil

• Salt

Instructions:

1. Preheat your oven to 350°F (175°C).

2. Toss the kale leaves in olive oil and salt.

3. Spread them on a baking sheet and bake for about 10-15 minutes, until crispy.

Kale is a fantastic source of iron and these chips are a healthy alternative to potato chips.

10. Sesame Seed Bars

Ingredients:

• Sesame seeds

• Honey

• Coconut oil

Instructions:

1. In a saucepan, heat honey and coconut oil until melted.

2. Stir in the sesame seeds and mix well.

3. Pour the mixture into a lined baking dish and let it cool.

4. Once set, cut into bars.

Sesame seeds are rich in iron, making these bars a great on-the-go snack.

11. Beetroot Hummus

Ingredients:

• Cooked beetroots

• Cooked chickpeas

• Garlic

• Lemon juice

• Olive oil

• Salt

Instructions:

1. Blend all ingredients in a food processor until smooth.

2. Serve with whole grain crackers or sliced vegetables.

Beetroot adds an extra boost of iron to the classic hummus recipe.

12. Apricot Energy Balls

Ingredients:

• Dried apricots

• Almonds

• Chia seeds

• Honey

Instructions:

1. Blend dried apricots, almonds, and chia seeds in a food processor.

2. Add honey to bind the mixture.

3. Roll into bite-sized balls.

Dried apricots are a sweet and iron-rich snack, perfect for a quick energy boost.

13. Spinach and Egg Muffins

Ingredients:

• Fresh spinach leaves

• Eggs

• Salt and pepper

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a bowl, whisk eggs and season with salt and pepper.

3. Add chopped spinach leaves to the egg mixture.

4. Pour into a muffin tin and bake for about 20 minutes, until set.

These muffins are not only delicious but also packed with iron.

14. Apple and Peanut Butter

Ingredients:

• Fresh apples

• Natural peanut butter

Instructions:

1. Slice the apples and spread peanut butter on each slice.

Apples paired with peanut butter make for a simple and iron-rich snack.

15. Sweet Potato Fries

Ingredients:

• Sweet potatoes

• Olive oil

• Salt

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Slice the sweet potatoes into fries.

3. Toss them in olive oil and salt.

4. Spread them on a baking sheet and bake for about 25-30 minutes, until crispy.

Sweet potatoes are a great source of iron and these fries are a healthier alternative to regular fries.

Incorporating these iron-rich snacks into your diet can help ensure you're getting the essential nutrients your body needs. Whether you're a vegetarian, vegan, or simply looking to boost your iron intake, these recipes offer delicious and nutritious options. Happy snacking!