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Healthy Immunity Recipes

Find delicious, healthy immunity recipes including breakfasts, lunches and dinners. Healthier recipes, from the food and nutrition experts at EatingWell.

What to Eat for Healthy Immunity

These nutrition tips and guidelines can help keep your immune system strong.

What to Eat for Healthy Immunity

5 Immunity-Boosting Foods & Nutrients

Find out which foods and nutrients bolster your immune system.

5 Immunity-Boosting Foods & Nutrients

Feed a Cold, Starve a Fever?

EatingWell nutrition editor, Brierley Wright, sifts through the science.

Feed a Cold, Starve a Fever?

Asian-Inspired Chicken Soup

Breakfast Parfait

Autumn Chicken Stew

Healthy Recipes to Boost Immunity & Ward Off Colds

Stay healthy with our immunity-boosting recipes to ward off colds. These healthy recipes to boost immunity feature foods that can help ward off colds, such as chicken soup, yogurt, green tea and foods with soluble fiber, including apples, oats and beans. To keep your immune system strong, eat a variety of foods that provide vitamins, minerals and phytonutrients, particularly those rich in vitamin C, beta carotene and zinc. Stay healthy with our delicious and healthy recipes to boost immunity.

Ginger-Beet Juice

Green Tea & Mango Splash

Citrus Berry Smoothie

Carrot-Orange Juice

Immunity-Boosting Drinks

Drink to your health during cold and flu season and load up on nutrientsincluding protein, vitamins A, C and E and zincthat your immune system needs to function properly. These healthy drink recipes will get you startedeach drink contains two or more of these nutrients.

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Strawberry-Banana Protein Smoothie

Cantaloupe Smoothie

Mango-Passion Fruit Smoothie

Pumpkin Pie Smoothie

Immunity-Boosting Smoothies for Kids

Fruit-filled smoothies are a great way to help your kids get nutrients that keep their bodies healthy (especially during cold and flu season, when we could all use a little boost). These healthy smoothies contain two or more of the nutrients that their immune system needs to function properlyprotein, vitamins A, C and E and zinc.

Greek Muffin-Tin Omelets with Feta & Peppers

Savory Oatmeal with Cheddar, Collards & Eggs

Cocoa-Chia Pudding with Raspberries

Baby Kale Breakfast Salad with Quinoa & Strawberries

23 Breakfast Recipes to Boost Immunity

Boost your immune system with these nutrient-packed breakfast recipes. Your immune system needs nutrients like vitamin A, vitamin C, vitamin E, protein and zinc to function properly and keep you healthy. Recipes like Savory Oatmeal with Cheddar, Collards & Eggs and Avocado & Kale Omelet will provide at least 20 percent of two or more of these nutrients. Start your day off deliciously and healthy!

Lemon Chicken Orzo Soup with Kale

Turkey, Pasta & Vegetable Soup

Vegan Minestrone Soup

Cream of Broccoli Soup

30 Soup Recipes to Help Boost Your Immunity

The best way to stay healthy is through frequent hand-washing and avoiding sick people. It’s also important to stay hydrated and load up on certain nutrients like the ones found in these soup recipes. Your immune system needs nutrients like vitamin A, vitamin C, vitamin E and zinc, to keep you healthy and these soup recipes contain at least 20 percent of two or more of these vital nutrients. Recipes like Lemon Chicken Orzo Soup with Kale and Vegan Gnocchi Soup are comforting and healthy.

Spinach, Peanut Butter & Banana Smoothie

Peanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.

Mango Raspberry Smoothie

A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick.

Koji-Brined Pork Shoulder

Shio koji is a fermented mixture of grain inoculated with mold (koji), water and salt that is used in marinades and brines. Chef Ben Bebenroth of Cleveland's Spice Catering loves how it gives this pork shoulder recipe funky umami flavor, while also helping to tenderize the meat. Miso, which also contains koji, is an easier-to-find substitute. Serve with Ginger Pickled Carrots (see Associated Recipe)--their acidity balances the richness of the dish.

Spicy Eggplant & Shishitos

Ben Bebenroth, chef and owner of Cleveland's farm-to-table Spice Catering, likes to make this sauté with Ichiban eggplant, which is a long, slender variety with thin skin that he grows on his farm.

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Shaved Summer Squash Salad with Ricotta Salata & Charred Fennel

While spinach is a good leafy substitute for the sorrel in this salad, Ben Bebenroth, chef and owner of Cleveland's farm-to-table Spice Catering, sometimes uses thinly sliced raw rhubarb to mimic sorrel's tangy flavor in this summer squash salad.

Chopped Salad with Cornbread Croutons

At Handsome Hog, his restaurant in St. Paul, Minnesota, Justin Sutherland offers this chopped salad topped with any barbecued meat on the menu. The chef recommends brisket--it takes this already Southern-inspired salad a step further.

Build-Your-Own Grilled Cheese

It's called a grilled cheese, so why not make it on the grill? Multiply this recipe by the number of people you're serving, then set out all the toppings and let everyone make their own creations.

Grilled Peach & Brie Smothered Chicken

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.

Peanut Zucchini Noodle Salad with Chicken

You'll end up with more peanut sauce than you need in this zucchini noodle recipe, and that's a good thing! It makes a great dip or stir-fry sauce.

Grilled Flank Steak & Corn with Green Goddess Butter

An herbaceous butter turns grilled sweet corn into a rave-worthy accompaniment to simple grilled flank steak.

Mango-Ginger BBQ Chicken

Here, we blend classic barbecue sauce ingredients--ketchup and vinegar--with mango, ginger, Chinese five-spice and turmeric, for a sweet and fragrant glaze for grilled BBQ chicken.

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Salmon with Chopped Tomatillo Salad

We made this chopped salad with pico de gallo in mind. Tangy tomatillos add fresh crunch to the classic mixture of tomatoes, cilantro and onion to brighten up this broiled salmon recipe.

Summer Greens Salad with Tomato Vinaigrette & Anchovy Breadcrumbs

Using a variety of greens gives this simple summer salad an interesting mix of textures. The anchovy in the breadcrumbs and sun-dried tomatoes in the vinaigrette are subtle, but key to adding umami.

Pizza Sliders

Mini burgers make a fun, kid-friendly meal. Italian herbs, marinara and melty mozz give them the appeal of pizza.

Chicken Pita Sandwiches with Harissa Sauce

We serve these lemon-oregano chicken pitas with lots of fixings tucked in, but you could ditch the pita and serve it all over cooked bulgur, cauliflower rice or a bed of greens.

Salt & Pepper Shrimp with Snow Peas

In China, salt and pepper shrimp is traditionally made with tongue-numbing Sichuan peppercorns. If you have some in the pantry, feel free to use them here; we opted for a combo of easier-to-find white and black pepper. The white pepper adds earthy flavor, while black kicks up the heat.

Grilled Flank Steak with Tomato Salad

Cutting the steak immediately after cooking breaks all the rules on meat cookery, but in this recipe we do it intentionally in order to capture the juices and incorporate them into the dressing. Serve this grilled flank steak recipe with crusty bread to soak up the deliciousness.

Strawberry-Balsamic Spinach Salad with Chicken

A quick blender vinaigrette does double duty as dressing for this strawberry spinach salad and, with the addition of ketchup and strawberry preserves, as a barbecue sauce for the tenders.

Grilled Cajun Jambalaya

Every one of the ingredients used in this grilled spin on a Louisiana favorite is awesome with some charred flavor. Plus, using a grill cuts down on the cleanup for this Cajun jambalaya recipe. Even the rice gets some smokiness from grilled tomatoes. Also known as the Holy Trinity, the combo of bell pepper, onion and celery (which here we swapped for celery seed) is used to flavor Cajun and Creole dishes like gumbo and this jambalaya. No skewers? Use a grill basket instead.

Easy Salmon Cakes with Arugula Salad

After making the salmon cakes, we firm them up for 5 minutes in the freezer before cooking so they don't fall apart when they hit the hot oil. You can also make these salmon cakes with canned salmon to make them pantry- and budget-friendly.