Pump Up Breakfast Iron With These Easy Recipes

3 min read

woman eating breakfast wrap

You’ve likely heard that breakfast is the most important meal of the day. But when you have anemia, fatigue and brain fog can make it hard to get out of bed, let alone make breakfast. And if you need to get out the door to get to work or an appointment on time, making breakfast can seem like an impossible task to add to your morning routine.

Unfortunately, skipping breakfast, or eating the wrong foods first thing in the morning can exacerbate anemia symptoms. This can lead to a cycle of more fatigue, fasting and, ultimately, frustration.  

Chia pudding is arguably the easiest recipe on this list. All you need are three basic ingredients, a jar and a spoon.

You shouldn’t have to skip breakfast or grab another nutritionally deficient meal due to anemia. Everyone can have a healthy, iron-rich breakfast with just a little planning and prep work.

We’ve pulled together five healthy iron-rich breakfast recipes to help you with work week meal planning. These delicious and nutritious options can be made ahead or thrown together in less than 10 minutes, making them easy to incorporate into your morning routine.

Overnight Oats

Oats are a great source of iron, with a whopping 5 mg per serving. And while it may be easy to grab a packet of instant oatmeal, there’s no need to go with a processed breakfast when oats are so easy to prep ahead of time. You can mix up oatmeal and your favorite toppings the night before to make overnight oats. All you need is a 10-ounce jar or bowl with a lid. Best of all, this meal can be taken with you if you’re in hurry!

Need inspiration? Check out these Speedy Overnight Oats or Chocolate Chia Overnight Oats recipes, or try one of six other simple and delicious overnight oats recipes. (We think the carrot cake is amazing!).

Breakfast Tacos

Here’s another delicious and nutrient-dense meal on the go! Breakfast tacos are versatile and are a great way to add veggies to your first meal of the day. Make a big batch in your slow-cooker at the beginning of the week, and you can simply reheat a couple each morning.

Breakfast tacos can easily be constructed to fit almost any diet plan. Here are some of our favorite combinations:

  • Bacon, egg and cheese
  • Bean and cheese
  • Spinach, potato and black bean
  • Shredded carrots, pork and beans

Use one of these combos, or make up your own. You really can’t go wrong.

Chia Pudding

Chia seeds may be small, but they pack a big nutritional punch. One serving can provide 12% of your daily iron intake, as well as calcium, magnesium, fiber and omega-3 fatty acids, which protect against heart attack and stroke.

Chia pudding is arguably the easiest recipe on this list. All you need are three basic ingredients, a jar and a spoon. You can make up a batch at the beginning of the week for an easy grab-and-go meal or snack. Here’s a basic recipe to get you started, or get creative with our own Strawberry Chia Pudding or Pumpkin Spice Chia Pudding or one of these delicious versions. (Who wouldn’t want blueberry pie pudding for breakfast?)


What better way to get in a few servings of fruits and veggies than with a smoothie? Forgo the costly and sugar-laden drive-through options and blend one up yourself. Green smoothies are a great way to boost iron. The key is to mix greens with sweet and flavorful fruit, such as mango or pineapple. Add in some Vitamin C-rich orange juice to help better absorb the iron from the greens.

If you’re new to smoothies, here are five delicious green smoothie recipes to get you started. Not a fan of green smoothies? Try this pink iron-boosting smoothie instead!


Store-bought granolas can be expensive, high in sugar and low in other vitamins and minerals, but the homemade version is economical, easy to make and full of essential nutrients. Simply mix ingredients together, add in sweetener of your choice, and bake in the oven at 325 degrees. Here’s a great starter recipe that’s full of iron-rich ingredients. Granola is versatile: Eat it on its own, add non-dairy milk for a quick homemade cereal or use as a yogurt topping. And if you have a sweet tooth, simply toss in some dark chocolate or cacao nibs for a sweet, iron-packed treat.  

Love granola, but need something more portable? Try these energy bites instead.

It is possible to eat a delicious and nutritious breakfast, even if you’re battling fatigue and other symptoms of anemia. Don’t let anemia keep you from living your best life. With the right combination of diet, exercise, and nutritional iron supplements, you can have the energy you need to take on the day!

Don’t let the debilitating symptoms of anemia hold you back another moment.

Learn how the Ingredients in Prohemia fight fatigue and improve stamina