These iron rich meals are not only nutritious and gluten-free, but also delicious! A nourishing meal plan with snacks and meals with at least 15% of your daily recommended intake of iron, including plant-based options. Plus, these iron rich recipes are also loaded with Vitamin C to help with iron absorption.
Gluten-Allergy and Iron Deficiency
Chances are if you are just finding out that you are gluten sensitive or celiac, then you probably haven’t been absorbing much Iron. This is due to the damage or weakening of the villi in the small intestine which then causes nutrient malabsorption. Iron from food is mostly absorbed in the upper intestines, which can be damaged by gluten.
Iron deficiency is one of the most common nutritional deficits found in patients with celiac disease and non-celiac gluten sensitivity. (source)
Iron is a part of hemoglobin, a protein which carries oxygen in blood. It’s necessary to transport oxygen to cells, for energy metabolism, normal human growth, reproduction and immune system health. When this malabsorption happens, then there is more chance of an iron deficiency anemia to occur.
Types of Iron
There are two forms of iron in foods—one is “heme” iron which is mainly found in meat and animal sources, and the other iron is “non-heme,” which is mainly found in plant-based sources. Both sources are more easily absorbed when combined with foods high in Vitamin C (such as fruit, leafy greens, etc), although heme iron has higher absorption with Vitamin C foods.
This week’s iron rich gluten-free meal plan does just that! It combines gluten-free Iron Rich foods with Vitamin C rich food sources.
Gluten-free iron-rich Meals
Plant-Based Iron-Rich Breakfast
Strawberry Chia Seed Overnight Oats
Flaxseed, Chia seed, and gluten-free oats are all great sources of plant-based non heme iron. Mix in vitamin C rich berries to help boost the iron absorption, and taste obviously!
Chia Pudding with Protein
Plant-based chia seed protein and peaches/ginger for Vitamin C. Add a touch of ginger for more anti-inflammatory properties.
Overnight Chia Matcha Smoothie
Chia Matcha Smoothie is an energizing, make ahead drink with antioxidants, fiber, and probiotics. Make this smoothie recipe for breakfast to go, or anytime!
Plant-Based Iron-Rich Snacks & Desserts
No-Bake Chocolate Cashew Fig Bars
Figs and dark chocolate are a great source of plant-based iron, fiber, and antioxidants! A great iron rich snack or dessert bar.
No-Bake Apricot Oat Protein Bars
With these bars you’ll get a great source of plant-based iron from the oats, pumpkin seeds, and dried apricots. The vitamin C from the apricots help with iron absorption.
Vegan Cranberry Cookies
Did you know that molasses is actually a great source of iron? Another reason why we love these cookies.
Lunch – Heme and Non-Heme Iron SourcesÂ
Socca Pizza
This recipe is very customizable! Add meat and vitamin C produce you have yourself a nourishing iron rich meal. Bonus – Did you know chickpeas are also rich iron? Another reason we love socca, it’s made from chickpea flour!
Summer Strawberry Salad
Spinach and strawberries are another great pair to boost iron absorption.
Unstuffed Peppers
Double whammy of iron! Quinoa is a good source of non heme iron (plant-based) and turkey or beef is another great source of heme iron (animal based iron). These iron sources are paired with vitamin C rich veggies, like spinach and bell pepper, for maximum iron absorption.
Dinner – Heme and Non-Heme Iron sources
Vegan Greek Quinoa Burger
Quinoa is a great source of plant-based iron and protein. Top that quinoa patty with juicy tomatoes and/or bell pepper to make one fully loaded plant-based iron veggie burger!
Bacon Vegetable Soup
Brussels sprouts and mushroom are rich in vitamin C and D, which pairs well with the ham to increase iron absorption.
Sweet and Sour Hawaiian Beef
Vitamin C rich Pineapple with Iron Rich Beef make for a great pair to aid iron absorption.
This is such an awesome post! I love gathering more information on Celiac and gluten free for my fiance. Even as an RD, I’m still learning how to better cook and meal plan for him and I!
Yea!! I am always learning too friend. Which is what keeps us healthy, right?
Hi Lindsay,
I am so glad I found your post, I was searching for healthy iron rich recipes the last days. I have to bookmark and make them all! Thank you so much! 🙂
Zaria
So glad to be a resource Zaria! Let me know if you try any recipes!
These are great ideas! I love how informative your post was about iron deficiency with gluten intolerance! I learned so much!
so glad it helped! Please let me know what other meal plan/nutrition topics you’d like to see. Gluten free of course.
Yesssssss! After having two iron infusions (due to coeliac disease and being allergic to iron supplements!) I am always looking to pack my diet with iron so these recipes are PERFECT! <3
Oh man, so been there! Glad you are feeling better though Kristy! xxoo what’s your favorite Iron source or supplement?
THE COOKIES!!!!!!!!!!!!!!!!!! It all looks amazing!!!!!! Many young women & even older do not pay attention to this! Great Lindsay!!!!
Sooooo… what’s your rate to be a live-in chef? 😉
tradezies for wine and free room by the ocean?
Done!
SO much deliciousness- what an awesome resource! Pinned for later 🙂
What an epic meal plan!! That fact that these are all delicious AND healthy is unbelievable 🙂
Gosh, where was this list when I was pregnant?! I was anemic with all 3 pregnancies and this would have been such a great resource!
I knew this was an issue with celiac but I did not realize it was an issue for gluten sensitivity as well. Makes sense though and makes sense why I’ve been anemic for years now. Now wonder I like chocolate!
I struggle with chronic anemia, so anything iron rich is always much appreciated! Bonus points for being delicious!
This topic is fresh on my mind today with the marathon Monday and having to plan what to bring with me to eat this weekend so this was more helpful than you realize! Normally I’m all about the bacon as you know but I like all the info about the other options. A burger still my be my favorite iron source though 🙂