15+ Vitamin B12 Food Recipes for a Healthy Boost

Vitamin B12 is an essential nutrient that plays a key role in maintaining your health. It is vital for energy production and supports functions like red blood cell formation and brain health. Incorporating vitamin B12-rich recipes into your diet can help ensure you’re meeting your nutritional needs while enjoying delicious meals.

Exploring various food recipes that are high in vitamin B12 can make your meal planning both fun and rewarding. From creative breakfast options to hearty dinners, you’ll find plenty of ideas to keep your menu exciting and nutritious. These recipes not only taste great but also contribute to your overall well-being.

1) B12-Rich Breakfast Burrito

A breakfast burrito is a tasty and filling way to start your day. It can be packed with ingredients rich in vitamin B12. Eggs are a great source of B12 and provide a nice protein boost.

For this burrito, you can add vegetables like bell peppers and onions. You might also include a bit of cheese for extra flavor. Wrapping it all in a whole wheat tortilla gives you a healthy option.

Feel free to serve it with salsa or guacamole for added taste. This dish is not only nutritious but also very enjoyable.

Ingredients

• 2 eggs
• 1 whole wheat tortilla
• 1/4 cup bell peppers, diced
• 1/4 cup onions, diced
• 1/4 cup cheese (optional)
• Salsa (for serving)

Cooking Instructions

1. Scramble the eggs in a pan over medium heat (about 350°F or 180°C).
2. Add diced bell peppers and onions, cooking until soft.
3. Place the egg mixture on the tortilla and sprinkle cheese on top.
4. Roll up the tortilla and enjoy with salsa.

2) Smoked Salmon Bagel with Cream Cheese

A smoked salmon bagel with cream cheese is a delicious way to enjoy vitamin B12. This dish combines the rich flavors of smoked salmon and creamy cheese on a fresh bagel, making it perfect for breakfast or brunch.

To make it, start with a toasted bagel. Spread a generous layer of cream cheese on each half. Add slices of smoked salmon for that savory taste. You can also add capers, red onion, or fresh dill for extra flavor.

This simple recipe is satisfying and packed with nutrients. Enjoy this tasty meal any time you want a quick and delicious bite!

Ingredients

• 1 bagel
• 2 tablespoons cream cheese
• 3-4 slices smoked salmon
• Optional: capers, red onion, fresh dill

Cooking Instructions

1. Toast the bagel until golden brown.
2. Spread cream cheese on both halves of the bagel.
3. Layer the smoked salmon on top.
4. Add optional toppings if desired.
5. Serve immediately and enjoy!

3) Beef and Broccoli Stir-Fry

Beef and broccoli stir-fry is a quick and tasty dish that packs a nutritious punch. It’s a great way to enjoy lean beef while getting your daily dose of vitamin B12. The combination of broccoli and beef makes a delicious and healthy meal that you can whip up in no time.

To make this stir-fry, you will need just a few ingredients. You can use fresh or frozen broccoli and lean ground beef to keep it healthy. The flavors from soy sauce, ginger, and garlic add a nice kick to the dish.

Ingredients

• 1 pound (450 g) lean ground beef
• 4 cups (about 300 g) broccoli florets
• 1 onion, sliced
• 1/4 cup (60 ml) soy sauce
• 1 tablespoon honey
• 1 teaspoon ginger, minced
• 2 cloves garlic, minced

Cooking Instructions

1. Heat a large pan over medium-high heat.
2. Add the ground beef and cook until browned.
3. Add the onion and cook for 2-3 minutes until softened.
4. Stir in the broccoli and cook for 2 minutes.
5. Mix in the soy sauce, honey, ginger, and garlic.
6. Stir everything well and cook for an additional 3-5 minutes until the broccoli is tender.

4) Chicken Liver Pâté

Chicken liver pâté is a delicious way to incorporate vitamin B12 into your diet. It’s not only nutritious but also easy to make. The rich flavor and smooth texture make it a perfect spread for bread or crackers.

To prepare, start by cooking chicken livers with some onions and bacon. They add great flavor to the dish. Blend everything until smooth, and you’re set!

Ingredients

• ½ lb chicken livers
• 1 clove garlic, minced
• 3 slices bacon, chopped
• 1 large onion, diced
• ¾ cup butter
• Salt and pepper to taste

Cooking Instructions

1. In a frying pan, melt butter over medium heat.
2. Add onions, garlic, and bacon. Cook until softened.
3. Add chicken livers and cook until no longer pink, about 5-7 minutes.
4. Let cool slightly, then blend until smooth.
5. Season with salt and pepper. Serve chilled.

5) Clam Chowder

Clam chowder is a creamy soup that’s not just delicious but also packed with vitamin B12. This dish can warm you up on a chilly day and impress your friends at dinner.

You’ll need fresh clams, potatoes, and some seasoning for flavor. The creamy base makes it rich and comforting, perfect for any meal.

Ingredients

• 2 cups clams (chopped)
• 2 cups potatoes (diced)
• 1 cup onion (chopped)
• 4 cups milk
• 1 cup cream
• Salt and pepper to taste
• 2 tablespoons butter

Cooking Instructions

1. In a pot, melt the butter over medium heat.
2. Add the onions and sauté until soft.
3. Stir in the potatoes and clams.
4. Pour in the milk and cream. Cook until heated through.
5. Season with salt and pepper. Serve hot and enjoy!

6) Mussels in White Wine Sauce

Mussels in white wine sauce are a delicious and simple dish. They are rich in vitamin B12 and packed with flavor. This recipe is perfect for a quick weeknight dinner.

For this dish, you will need fresh mussels, white wine, garlic, and some herbs. The cooking process is quick, usually taking about 15 minutes. This makes it a great option if you’re short on time.

Ingredients

• 2 pounds fresh mussels
• 1 cup dry white wine
• 4 cloves garlic, minced
• 2 tablespoons butter
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Cooking Instructions

1. Rinse the mussels under cold water and discard any that are open.
2. In a large pot, melt the butter over medium heat.
3. Add the garlic and cook until fragrant.
4. Pour in the white wine and bring to a simmer.
5. Add the mussels and cover the pot.
6. Cook for about 5-7 minutes or until the mussels open.
7. Stir in chopped parsley, salt, and pepper before serving.

7) Quinoa Vegetarian Chili

Quinoa vegetarian chili is a tasty and healthy meal, perfect for any day. It’s packed with protein and fiber, making it filling and satisfying. You can easily customize it with your favorite vegetables.

To make this chili, you’ll need quinoa, black beans, kidney beans, and plenty of veggies like peppers, onions, and tomatoes. It’s simple to prepare and great for meal prep.

Ingredients

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 tomatoes, diced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 cups vegetable broth

Cooking Instructions

1. Rinse quinoa under cold water.
2. In a pot, combine quinoa and vegetable broth. Bring to a boil.
3. Add beans, onion, bell pepper, tomatoes, cumin, and chili powder.
4. Reduce heat and simmer for 20 minutes, stirring occasionally.
5. Serve hot and enjoy!

8) Broccoli Zucchini Soup with Nutritional Yeast

This Broccoli Zucchini Soup is tasty and packed with nutrients. It’s simple to make and a great way to include vitamin B12 if you add nutritional yeast.

Start by heating olive oil in a pot. Add broccoli florets and minced garlic for flavor. Next, stir in vegetable broth and nutritional yeast to enhance the taste and provide extra B12.

You can cook this soup in an Instant Pot for a quick meal. In just 10 minutes, you’ll have a warm bowl of goodness. If you prefer using the stovetop, it takes about 20 minutes.

Ingredients

• 1 tablespoon olive oil
• 2 cups broccoli florets
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/4 cup nutritional yeast
• 1 medium zucchini, chopped
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add broccoli and garlic, sauté for 2-3 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Add zucchini and nutritional yeast, reducing heat.
5. Simmer for 10-15 minutes.
6. Blend until smooth if desired. Season with salt and pepper. Serve warm.

9) Fruit Yogurt Salad with Greek Yogurt

Fruit yogurt salad is a delicious and healthy dish you can enjoy anytime. Using Greek yogurt makes it creamy and rich in protein. You can mix in your favorite fruits for a fresh touch.

To make it, start with plain Greek yogurt. Add sliced strawberries, blueberries, and pineapple chunks. You can adjust the amount based on your taste.

If you like it sweeter, consider adding a bit of honey or maple syrup. This adds extra flavor without overpowering the fruit.

Ingredients

• 2 cups sliced strawberries
• 1 cup blueberries
• 1 cup pineapple chunks (fresh or canned)
• 2 cups plain Greek yogurt
• Optional: honey or maple syrup

Cooking Instructions

1. In a large bowl, combine Greek yogurt and honey or syrup if desired.
2. Add strawberries, blueberries, and pineapple chunks to the bowl.
3. Gently mix everything together until well combined.
4. Serve immediately or refrigerate for later. Enjoy!

10) Grilled Mackerel Fillets

Grilled mackerel fillets are a delicious way to enjoy this healthy fish. Mackerel is not only tasty but also packed with vitamin B12. It’s perfect for a quick dinner.

To make grilled mackerel, you’ll need fresh fillets. Start by marinating them in olive oil, garlic, lemon juice, and seasonings. This adds flavor and makes the fish juicy.

Preheat your grill to 400°F (200°C). Grill the fillets for about 4-5 minutes on each side, or until they are cooked through and have nice grill marks. Serve them with a side of vegetables or a fresh salad.

Ingredients

• 2 mackerel fillets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix olive oil, garlic, lemon juice, salt, and pepper.
2. Marinate the mackerel fillets in the mixture for 30 minutes.
3. Preheat the grill to 400°F (200°C).
4. Grill the fillets for 4-5 minutes on each side.
5. Serve with your favorite sides.

11) Lamb Liver and Onions

Lamb liver and onions is a tasty dish packed with nutrients. It’s rich in vitamin B12, which is great for keeping your energy up. Plus, lamb liver has a unique flavor that many people enjoy.

To make this dish, you’ll need fresh ingredients. The combination of sautéed onions adds sweetness that balances the richness of the liver. This dish cooks quickly, making it ideal for a weeknight dinner.

Ingredients

• 1 lb (450 g) lamb liver, sliced
• 1 large onion, sliced
• 2 tablespoons unsalted butter
• Salt and pepper to taste

Cooking Instructions

1. Heat the butter in a skillet over medium heat.
2. Add the sliced onions and cook until they are soft and golden.
3. Push the onions to one side and add the lamb liver slices.
4. Cook the liver for about 3-4 minutes on each side, until browned and cooked through.
5. Season with salt and pepper, and mix everything together before serving.

12) Fortified Soya Milk Smoothie

A fortified soya milk smoothie is a tasty way to get your vitamin B12. Start your day with this nutritious drink that can keep you energized.

To make it, use fortified soya milk, which is high in vitamin B12. You can add fruits like bananas or berries for extra flavor and nutrients. A handful of spinach can boost the smoothie even further.

This smoothie is easy to prepare. Just blend your ingredients until smooth and enjoy.

Ingredients

• 1 cup fortified soya milk
• 1 banana
• ½ cup fresh spinach
• ½ cup mixed berries (optional)
• Ice cubes (optional)

Cooking Instructions

1. Add all ingredients into a blender.
2. Blend on high speed until smooth.
3. If desired, add ice and blend again.
4. Pour into a glass and serve immediately.

13) Golden Milk with a Twist

This Golden Milk with a Twist is not just comforting but also nutritious. It’s an excellent source of vitamin B12 and other important nutrients.

To make this drink, you will need almond milk or regular milk. Add 1 teaspoon of turmeric powder for its health benefits.

You’ll also need half a teaspoon of pepper powder to enhance flavor. Don’t forget to include crushed ginger and mint leaves for a refreshing touch.

It’s simple to make and perfect for cozy evenings.

Ingredients

• 1 cup almond milk or regular milk
• 1 tsp turmeric powder
• 1/2 tsp pepper powder
• 3-4 mint leaves, crushed
• 1 tbsp crushed ginger

Cooking Instructions

1. Heat the almond milk or regular milk in a pot.
2. Add turmeric, pepper, crushed ginger, and mint leaves.
3. Stir well until everything is combined.
4. Bring to a simmer and then pour into your favorite mug.
5. Enjoy warm!

14) Caprese Salad Kebabs

Caprese salad kebabs are a fun and easy way to enjoy a classic dish. They feature fresh ingredients like cherry tomatoes, mozzarella balls, and basil. These kebabs are not only tasty but also provide vitamin B12.

To make these kebabs, just thread the ingredients on skewers. You can drizzle them with a balsamic glaze for extra flavor. They are perfect as appetizers or snacks for gatherings.

Ingredients

• 1 pint cherry tomatoes
• 1 package small fresh mozzarella balls
• Fresh basil leaves
• Balsamic glaze (optional)
• Skewers

Cooking Instructions

1. Wash the cherry tomatoes and basil.
2. On each skewer, thread a cherry tomato, a basil leaf, and a mozzarella ball.
3. Repeat until the skewer is filled.
4. Drizzle with balsamic glaze if desired.
5. Serve and enjoy!

15) Homemade Beet Hummus with B12 Boost

Homemade beet hummus is a colorful and tasty way to enjoy your snacks. Beets add a sweet flavor and beautiful color while providing a boost of vitamins. Adding B12-rich ingredients can help make this hummus even better for you.

To make this hummus, combine cooked beets with chickpeas, tahini, lemon juice, and garlic in a food processor. For a B12 boost, consider adding nutritional yeast, a great vegan source of this vitamin.

Blend everything until smooth and creamy. You can adjust the texture by adding water or olive oil. Serve it with your favorite vegetables or pita bread for a nutritious snack.

Ingredients

• 1 cup cooked beets, peeled and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 2 tablespoons nutritional yeast
• Salt to taste

Cooking Instructions

1. Place beets, chickpeas, tahini, lemon juice, garlic, and nutritional yeast in a food processor.
2. Blend until smooth.
3. Add a little water or olive oil for the desired consistency.
4. Season with salt to taste.
5. Serve with pita or veggies.