Feel like you're not getting enough sun this winter? Chances are you're low on vitamin D. Luckily, this collection of food with vitamin D can help. Recipes containing ingredients like oily fish, fortified yogurt, egg yolks or cheese can help boost your levels. Plus, they taste a lot better than any supplement you'd buy at the store.
41 Recipes to Boost Your Vitamin D
Speedy Salmon Patties
I combine seven easy ingredients for this salmon patty recipe. When I was a girl growing up on the farm, my mom often fixed these when we were late in the field. These salmon cakes are also tasty with chopped green peppers added to the mixture. —Bonnie Evans, Cameron, North Carolina
1/41
2/41
Shrimp Noodle Bowls
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Here's a quick meal that feels as if it came from a restaurant. Cooked shrimp, bagged slaw and bottled dressing reduce the time needed to get it on the table. —Mary Bergfeld, Eugene, Oregon
Nutrition Facts:
1-1/3 cups: 260 calories, 3g fat (0 saturated fat), 147mg cholesterol, 523mg sodium, 36g carbohydrate (6g sugars, 2g fiber), 22g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
3/41
Veggie Nicoise Salad
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts:
1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
4/41
Oyster Dressing
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
This recipe came from my mother. She made it every Thanksgiving for my father, who absolutely loved it. —Amy Daniels, Brodhead, Wisconsin
Nutrition Facts:
3/4 cup: 228 calories, 15g fat (8g saturated fat), 106mg cholesterol, 495mg sodium, 17g carbohydrate (2g sugars, 1g fiber), 7g protein.
5/41
Egg-Topped Avocado Toast
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
We always have avocados on hand, so it's easy to make this quick breakfast toast for my husband and me. It's really tasty! —Kallee Krong-McCreery, Escondido, California
Nutrition Facts:
1 open-faced sandwich: 313 calories, 21g fat (7g saturated fat), 211mg cholesterol, 492mg sodium, 18g carbohydrate (4g sugars, 5g fiber), 15g protein.
6/41
Yogurt Berry Parfaits
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
Homemade granola layered with fresh fruit and yogurt makes a superb breakfast. Sometimes I skip the parfait step to enjoy the granola on hikes or picnics. —Donna Speirs, Kennebunk, Maine
Nutrition Facts:
1 parfait: 590 calories, 27g fat (11g saturated fat), 42mg cholesterol, 294mg sodium, 81g carbohydrate (55g sugars, 9g fiber), 10g protein.
7/41
Mushroom and Brown Rice Hash with Poached Eggs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I made my mother's famous roast beef hash healthier by substituting cremini mushrooms for beef and brown rice for potatoes. It's ideal for a light main dish. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
8/41
Orange Pomegranate Salmon
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
A colorful, festive salmon dish makes an impressive addition to your holiday table—and it is as delicious as it is beautiful. What will no one guess? How easy it is to cook. I serve this with roasted baby potatoes and asparagus for a showstopping meal that is wonderful for special occasions. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
4 ounces cooked salmon: 307 calories, 19g fat (3g saturated fat), 76mg cholesterol, 274mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 fruit.
9/41
Cod with Sweet Peppers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy Grebetz, Racine, Wisconsin.
Nutrition Facts:
1 fillet with 1/3 cup pepper mixture: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
10/41
Shrimp Spinach Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When I meet former co-workers for lunch at our favorite restaurant, we always order this salad. I wanted to share it with my husband, so I made it my mission to re-create it. Mission accomplished! —Lisa Bynum, Brandon, Mississippi
Nutrition Facts:
1-1/2 cups: 212 calories, 10g fat (2g saturated fat), 145mg cholesterol, 739mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 2 vegetable, 2 fat.
11/41
Grilled Cheese and Mushroom Sandwich
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Give your favorite grilled cheese sandwich a boost with the addition of earthy portobello mushrooms. This savory recipe takes this portobello mushroom sandwich into gourmet territory. —Josh Rink, Taste Recipes Food Stylist
Nutrition Facts:
1 sandwich: 797 calories, 62g fat (31g saturated fat), 138mg cholesterol, 1143mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 26g protein.
12/41
Dilled Salmon Omelets with Creme Fraiche
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This is one of our biggest hits on our inn's menu. It has so much flavor with the dill and rich salmon that it will impress everyone at how fancy it is.—Susan Goodman, Wilmington, Vermont
Nutrition Facts:
1 omelet: 632 calories, 48g fat (24g saturated fat), 553mg cholesterol, 374mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 44g protein.
13/41
Creamy Mushrooms
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Simply prepared yet so satisfyingly good, these mushrooms are creamy and cozy. —Mary Lou Boyce, Wilmington, Delaware
Nutrition Facts:
3/4 cup: 257 calories, 16g fat (10g saturated fat), 48mg cholesterol, 738mg sodium, 19g carbohydrate (9g sugars, 2g fiber), 10g protein.
14/41
Pickled Eggs and Beets
Total Time
10 min
Servings
12 servings
From the Recipe Creator:
Ever since I can remember, my mother served this pickled egg recipe at Easter. It was a tradition that my family expected. I made them for my granddaughter the last time she visited and they were all gone before she left. —Mary Banker, Fort Worth, Texas
Nutrition Facts:
1 egg: 168 calories, 5g fat (2g saturated fat), 212mg cholesterol, 200mg sodium, 23g carbohydrate (21g sugars, 1g fiber), 7g protein.
15/41
Stir-Fried Shrimp and Mushrooms
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
After a tiring but beautiful day of fishing, this is a fast and delicious way to serve our famous Key West pink shrimp. It's always a big hit with guests. —Jeanne Wolfort, Summerland Key, Florida
Nutrition Facts:
1 serving: 132 calories, 3g fat (1g saturated fat), 168mg cholesterol, 258mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
16/41
Smoked Salmon Egg Salad
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
Served on croissants, these grown-up sandwiches offer a great way to use leftover Easter eggs. Salmon adds smoky flavor. —Cathy Tang, Redmond, Washington
Nutrition Facts:
1 sandwich: 533 calories, 40g fat (11g saturated fat), 265mg cholesterol, 889mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 15g protein.
17/41
Pressure-Cooker Eggs in Purgatory
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Tomatoes and red pepper flakes add spicy zing to these saucy eggs. Serve them with toasted bread or sauteed polenta rounds for an unforgettable morning meal. —Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 255 calories, 14g fat (4g saturated fat), 193mg cholesterol, 676mg sodium, 20g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 medium-fat meat.
18/41
Sauteed Mushrooms
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
These tasty garlic butter mushrooms are so delicious served with steak, chicken or pork. The sauteed garlic is the secret! —Joan Schroeder, Mesquite, Nevada
Nutrition Facts:
1/2 cup: 109 calories, 10g fat (6g saturated fat), 27mg cholesterol, 123mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.
19/41
Eggs and Potatoes
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love having breakfast for dinner, especially this combination of eggs, potatoes and cheese. I start cooking it in a skillet on the stovetop, and then I pop it into the oven to bake. —Nadine Merheb, Tucson, Arizona
Nutrition Facts:
1 serving: 395 calories, 23g fat (12g saturated fat), 461mg cholesterol, 651mg sodium, 29g carbohydrate (3g sugars, 3g fiber), 19g protein.
20/41
Watermelon Shrimp Salad
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
Sweet, spicy and easy to make, this salad travels well in a cooler to picnics and summer gatherings. I love the combination of flavors, the colorful presentation, and of course, I love to see the happy faces of my guests once they've tried it. —Judy Batson, Tampa, Florida
Nutrition Facts:
2 cups: 309 calories, 2g fat (0 saturated fat), 138mg cholesterol, 158mg sodium, 56g carbohydrate (50g sugars, 3g fiber), 21g protein.
21/41
Salad with Salmon
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
This salmon spinach salad is really healthy and super fast. It's an absolute cinch to make after a long workday. —Karen Schlyter, Calgary, Alberta
Nutrition Facts:
1 serving: 265 calories, 18g fat (3g saturated fat), 43mg cholesterol, 261mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.
22/41
Asian Salmon Tacos
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This Asian/Mexican fusion dish is ready in minutes—perfect when time is tight! If the salmon begins to stick, add 2-3 tablespoons of water and continue cooking. —Marisa Raponi, Vaughan, Ontario
Nutrition Facts:
2 tacos: 335 calories, 16g fat (3g saturated fat), 57mg cholesterol, 208mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 2 starch, 1 fat.
23/41
Tomato-Poached Halibut
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut
Nutrition Facts:
1 fillet with 1 cup sauce: 224 calories, 7g fat (1g saturated fat), 56mg cholesterol, 651mg sodium, 17g carbohydrate (8g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
24/41
Yogurt & Honey Fruit Cups
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
A tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
25/41
Pistachio-Crusted Salmon with Lemon Cream Sauce
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Nutty pistachios add color and crunch when sprinkled on salmon. The cream sauce gives the dish a lemony smooth finish. —Ann Baker, Texarkana, Texas
Nutrition Facts:
1 fillet with 1/4 cup sauce: 699 calories, 59g fat (20g saturated fat), 172mg cholesterol, 837mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 34g protein.
26/41
Tuna Zucchini Cakes
Total Time
25 min
Servings
3 servings
From the Recipe Creator:
Here's a great combination of seafood and garden vegetables. Friends tell me that they like that it's so colorful and pretty, not to mention so wonderful to eat! —Billie Blanton, Kingsport, Tennessee
Nutrition Facts:
2 fish cakes: 400 calories, 19g fat (5g saturated fat), 170mg cholesterol, 1261mg sodium, 31g carbohydrate (4g sugars, 3g fiber), 26g protein.
27/41
Queso Fundido
Total Time
35 min
Servings
6 cups
From the Recipe Creator:
Dig in to this one-skillet dip and enjoy the gooey cheese and the spicy kicks from chorizo and pepper jack. —Julie Merriman, Seattle, Washington
Nutrition Facts:
1/4 cup: 161 calories, 12g fat (6g saturated fat), 38mg cholesterol, 365mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein.
28/41
Cheese & Pumpkin-Filled Manicotti
Total Time
55 min
Servings
7 servings
From the Recipe Creator:
Our family adores autumn and anything to do with pumpkins! This warm, comforting recipe is so easy to put together on a cool fall weeknight. When I have time, I make homemade ravioli and tortellini using this same filling. It also works well in stuffed shells. —Mandy Howison, Renfrew, Pennsylvania
Nutrition Facts:
2 stuffed manicotti shells: 392 calories, 16g fat (9g saturated fat), 100mg cholesterol, 704mg sodium, 41g carbohydrate (13g sugars, 4g fiber), 22g protein.
29/41
Coffee Milk
Total Time
5 min
Servings
8 servings (about 1 cup each)
From the Recipe Creator:
It's the official state drink of Rhode Island, and once you taste it, you'll understand why it has so many fans! —Karen Barros, Bristol, Rhode Island
Nutrition Facts:
1 cup: 135 calories, 5g fat (3g saturated fat), 18mg cholesterol, 122mg sodium, 15g carbohydrate (12g sugars, 0 fiber), 8g protein.
30/41
Blue Cheese Onion Dip
Total Time
10 min
Servings
12 servings (1/4 cup each)
From the Recipe Creator:
I decided to tweak the onion soup dip you see at every gathering, and everyone seems to be glad I did. Serve with crisp, raw vegetables or potato chips, and you’re set. —Vicki Desy, Tucson, Arizona
Nutrition Facts:
1/4 cup dip: 224 calories, 22g fat (8g saturated fat), 19mg cholesterol, 306mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 4g protein.
31/41
Orange Salmon with Sauteed Spinach
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love orange marmalade and wanted a lighter version of orange salmon without heavy spice rubs or brown sugar. What a rewarding outcome this was. —Janet Caico, Hillsborough, North Carolina
Nutrition Facts:
1 fillet with 1/4 cup spinach mixture and 2 tablespoons sauce: 349 calories, 19g fat (6g saturated fat), 71mg cholesterol, 560mg sodium, 23g carbohydrate (16g sugars, 1g fiber), 21g protein.
32/41
Grilled Cheese & Tomato Flatbreads
Total Time
35 min
Servings
2 flatbreads (12 servings each)
From the Recipe Creator:
This is a combination of grilled pizza and a cheesy flatbread recipe I discovered years ago. It's a great appetizer or main dish. —Tina Repak Mirilovich, Johnstown, Pennsylvania
Nutrition Facts:
1 piece: 99 calories, 6g fat (3g saturated fat), 12mg cholesterol, 196mg sodium, 9g carbohydrate (1g sugars, 0 fiber), 3g protein.
33/41
Honey Balsamic Salmon
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Look no further—you’ve just found the first, last and only way you’ll ever want to fix salmon again. The sweet and tangy flavors blend beautifully in this easy-to-remember honey balsamic salmon recipe. —Mary Lou Timpson, Centennial Park, Arizona
Nutrition Facts:
1 fillet: 319 calories, 17g fat (3g saturated fat), 85mg cholesterol, 323mg sodium, 9g carbohydrate (8g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.
34/41
Salmon with Tangy Raspberry Sauce
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We love salmon at our house and are always finding new ways to make it. This one turned out so well; the raspberry sauce adds a nice sweetness. My son calls it salmon candy! —Anna-Marie Williams, League City, Texas
Nutrition Facts:
1 fillet with 1 tablespoon sauce: 367 calories, 23g fat (4g saturated fat), 85mg cholesterol, 233mg sodium, 11g carbohydrate (10g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 starch.
35/41
Herb Grilled Salmon
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have a huge herb garden and love using herbs in almost everything I cook. Living in the Pacific Northwest, we eat a lot of wild-caught salmon, so I use fresh herbs in this moist and delicious grilled recipe. On cooler days, bake it instead. —Michelle Glassmeyer Wunsch, Bothell, Washington
Nutrition Facts:
3 ounces cooked salmon: 325 calories, 25g fat (7g saturated fat), 79mg cholesterol, 379mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 20g protein.
36/41
Tuna Crescent Ring
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is really easy to throw together, and I often use it when I am too tired to fix anything else. —Julia Bivens, Martinsburg, West Virginia
Nutrition Facts:
1 piece: 506 calories, 30g fat (8g saturated fat), 56mg cholesterol, 1044mg sodium, 28g carbohydrate (6g sugars, 1g fiber), 28g protein.
37/41
Eggs Benedict Casserole
Total Time
1 hour 10 min
Servings
12 servings (1-2/3 cups sauce)
From the Recipe Creator:
This eggs Benedict casserole is just as tasty as the classic but without all the hassle. Simply assemble the ingredients ahead, and bake it the next morning for an elegant breakfast or brunch. —Sandie Heindel, Liberty, Missouri
Nutrition Facts:
1 piece with about 2 tablespoons sauce: 286 calories, 19g fat (10g saturated fat), 256mg cholesterol, 535mg sodium, 16g carbohydrate (4g sugars, 1g fiber), 14g protein.
38/41
Peppered Sole
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My daughter loves this recipe—it's the only way she'll eat fish. To top it off, it's good for her! —Jeannette Baye, Agassiz, British Columbia
Nutrition Facts:
1 serving: 174 calories, 7g fat (4g saturated fat), 69mg cholesterol, 166mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
39/41
Tuna-Filled Shells
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Hot tuna's a hit when you mix it with sizable pasta shells and a cheesy sauce. Dill also complements the fish nicely in this cream comfort food. It's a great change of pace from the traditional tuna casserole. —Connie Staal, Greenbrier, Arkansas
Nutrition Facts:
2 each: 291 calories, 9g fat (3g saturated fat), 34mg cholesterol, 733mg sodium, 27g carbohydrate (0 sugars, 1g fiber), 24g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.
40/41
1-2-3 Grilled Salmon for Two
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I love salmon, but my husband doesn't. So I combined flavors I knew he liked to create this recipe, and now it's the only salmon recipe he will eat. It’s so easy and only requires a handful of ingredients. —Nicole Clayton, Prescott, Arizona
Nutrition Facts:
1 fillet: 322 calories, 23g fat (4g saturated fat), 71mg cholesterol, 452mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
41/41
Berry Breakfast Parfaits
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Expecting brunch company but short on time? Parfaits are the perfect solution. Feel free to mix and match with whatever berries you have on hand. —Lisa Speer, Palm Beach, Florida
Nutrition Facts:
1 serving: 304 calories, 4g fat (0 saturated fat), 0 cholesterol, 64mg sodium, 54g carbohydrate (27g sugars, 9g fiber), 17g protein.