Healthy Immunity Recipes

Find delicious recipes to support a healthy immune system, including breakfasts, lunches and dinners, from the food and nutrition experts at EatingWell. Recipes with our Healthy Immunity tag provide at least 20 percent of two or more of certain nutrients—including protein, vitamins A, C and E and zinc—that are needed for the immune system to function properly.

Most Popular

Veggie & Hummus Sandwich

16
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
ByKatie Webster

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

43
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.
ByDevon O'Brien

Chicken & Broccoli Casserole

16
This one-pan chicken-and-broccoli recipe comes out of the oven all browned, cheesy and bubbling like a casserole, but is really prepared more like a skillet meal on the stovetop. Serve with a crunchy green salad.

Chicken Cutlets with Sun-Dried Tomato Cream Sauce

82
Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.
ByCarolyn Malcoun

One-Pan Chicken & Asparagus Bake

13
In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again.

No-Cook Black Bean Salad

7
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
ByHilary Meyer

Vegan Superfood Grain Bowls

6
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
ByCarolyn A. Hodges, R.D.

Egg Salad Lettuce Wraps

2
We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
ByKatie Webster

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

4
This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary.
ByCarolyn Casner

Easy Pea & Spinach Carbonara

12
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
ByAdam Hickman

Weight-Loss Cabbage Soup

11
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
ByCarolyn Casner

Spinach & Artichoke Dip Pasta

13
If you've ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.
ByCarolyn Casner
Advertisement

Inspiration and Ideas

8 Ways to Help Support Your Immune System Naturally
Staying healthy and keeping your immune system in tip-top shape is top of mind for many of us, especially this time of year. And when it comes to supporting our health, natural (aka complementary and alternative medicine) is a route we like to explore. Read on for 8 ways to naturally fuel your immune system.
5 Best Teas to Support Your Immune System
Whether you are feeling under the weather or want to get ahead of the changing temps, these teas are packed with antioxidants and immune-supporting compounds.
Top 5 Vitamins and Minerals for Immunity
The #1 Worst Food for Immunity, According to Doctors
19 Smoothies to Support Your Immune System
30 Soup Recipes to Help Boost Your Immunity
Honey-Garlic Chicken Thighs with Carrots & Broccoli
13

In this easy and healthy dinner recipe, sweet and savory baked honey-garlic chicken thighs come with a side of veggies that cook on the same sheet pan as the chicken. The honey-soy-garlic marinade for the chicken does double duty as an irresistible sauce to drizzle over everything. Lining your baking sheet with foil will protect your pan from the sticky honey-soy-garlic sauce, so cleanup will be a breeze too. If you can't find small carrots, cut medium carrots in half lengthwise.

All Healthy Immunity Recipes

One-Pot Garlicky Shrimp & Spinach

14
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.
ByCarolyn Casner

Lemon Chicken Pasta

5
In this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.
BySara Haas, R.D.N., L.D.N.

Green Goddess Salad with Chickpeas

2
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
ByEatingWell Test Kitchen

Vegan Cabbage Soup

5
This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time.
ByMarianne Williams

One-Pot Tomato Basil Pasta

12
This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.

Charred Shrimp, Pesto & Quinoa Bowls

15
These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.
ByCarolyn Casner

Hearty Chickpea & Spinach Stew

17
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
ByPatsy Jamieson

Really Green Smoothie

4
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.
ByGaby Dalkin

Skillet Lemon Chicken & Potatoes with Kale

16
This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.
ByCarolyn Casner

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

3
Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.
ByCarolyn Malcoun

Stuffed Sweet Potato with Hummus Dressing

17
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Lemon Shrimp & Orzo Salad

1
Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like.
ByAdam Dolge

Chicken, Quinoa & Sweet Potato Casserole

20
This protein-loaded chicken and sweet potato casserole dish is made with multicolored quinoa, a blend of white, red and black varieties, but any color will work.

Pea Soup

13
A simple pea soup makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.
ByEatingWell Test Kitchen

Pineapple Green Smoothie

14
Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost.
ByLisa Valente

Grilled Peach & Brie Smothered Chicken

6
This super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.
ByCarolyn Malcoun

Zucchini Enchiladas

4
Using thinly sliced zucchini in place of tortillas is a great way to cut back on carbs and still enjoy cheesy chicken enchiladas. If you like the heat, opt for a spicy enchilada sauce.
ByHilary Meyer

Vegan Coconut Chickpea Curry

11
To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
ByKatie Webster

Black Bean-Quinoa Bowl

11
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
ByKatie Webster

Slow-Cooker Mediterranean Diet Stew

8
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew.
BySarah Epperson

Spanakopita Stuffed Peppers

7
These stuffed bell peppers have a filling inspired by the Greek spinach pie, spanakopita, but you don't have to worry about working with phyllo, so they're great for an easy vegetarian dinner.
ByAdam Dolge

Greek Meatball Mezze Bowls

7
With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own (see Associated Recipes).
ByCarolyn A. Hodges, R.D.

Salmon & Asparagus with Lemon-Garlic Butter Sauce

3
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.
ByCarolyn Casner

Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

13
In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from Mediterranean seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.
ByCarolyn Casner
Load More
Advertisement
© Copyright EatingWell. All rights reserved.Printed from https://shanlabar.com