It’s safe to say that pretty much everyone knows standing outside in the sunshine will give you that sweet, sweet vitamin D. Vitamin D is a crucial nutrient not only for your bone health, but also your gut health, your mental health, and so much more.

According to the Dietary Reference Intake (DRI), you should be getting at least 600 to 800 international units (IU) a day, which is equivalent to 15 to 20 micrograms. While you can get a sufficient amount of this from standing in the sun for at least 5 to 30 minutes twice a week, not all of us have the opportunity to be in the sunshine every day, which means finding alternative ways to get this essential vitamin for our bodies. Food is a great place to start.

There aren’t a ton of foods that are rich in this vitamin, but there are a few popular foods rich in vitamin D to add to your diet including fatty fish like salmon, eggs (with the yolk), mushrooms (that have been exposed to sunlight), and fortified dairy and alternative milk products.

With this small list of foods, we derived an index of vitamin D recipes to turn to that use these ingredients when you are in need of an extra boost. From delicious breakfast scrambles to hearty dinners, here are a few you can easily make at home. Then, for more on this vitamin, be sure to read Warning Signs You’re Not Getting Enough Vitamin D.

Salmon

Mitch Mandel and Thomas MacDonald

Between the eggs and the salmon, you get a double-dose of vitamin D in this classic breakfast scramble!

Get our recipe for Scrambled Eggs with Salmon, Asparagus, and Goat Cheese

Low-calorie honey-mustard salmon with roasted asparagus
Mitch Mandel and Thomas MacDonald

If you choose to cook this recipe with wild-caught salmon, keep in mind that a 3.5 oz. serving of it contains 988 IU of vitamin D—124% of your daily value (DV) for the day! Given that this recipe calls for 6 oz. fillets, you’ll get more than enough vitamin D from this simple meal.

Get our recipe for Honey-Mustard Salmon with Roasted Asparagus. 

quinoa pilaf salmon
Mitch Mandel and Thomas MacDonald

A different take on your usually roasted salmon with Moroccan spices and quinoa pilaf.

Get our recipe for Moroccan Salmon with Quinoa Pilaf

Paleo roast salmon with lentils
Mitch Mandel and Thomas MacDonald

If you’re looking for even more healthy salmon recipes to boost your vitamin D intake, here’s a roast salmon recipe served with hearty lentils.

Get our recipe for Roast Salmon with Lentils

Smoked salmon sandwich
Mitch Mandel and Thomas MacDonald

Not a fan of roasted salmon? Enjoy smoked salmon right from the package by adding it to this sandwich—the perfect healthy alternative to a bagel with lox!

Get our recipe for Smoked Salmon Sandwich

Smoked salmon and boursin frittata
Waterbury Publications Inc.

Another easy way to get salmon and eggs one go is this smoked salmon Boursin frittata—the perfect vitamin D brunch for the weekend.

Get our recipe for Smoked Salmon and Boursin Frittata

Waterbury Publications, Inc.

Enjoy smoked salmon for lunch with this easy-to-prep bean and green salad.

Get our recipe for Clean Bean, Pink, and Green Salad

keto smoked salmon on cucumber with lemon avocado sauce
Beth Lipton/ Eat This, Not That!

Vitamin D for a snack? These smoked salmon bites make it look easy!

Get our recipe for Smoked Salmon Bites

roast salmon with chickpeas
Courtesy of Kristine Kidd

Fire up that grill! This grilled salmon recipe is perfectly paired with cooked chickpeas for a different take on your usual salmon dinner.

Get our recipe for Grilled Salmon with Chermoula Chickpeas

salmon burger
Claudia Sidoti/ Eat This, Not That!

Skip the usual burger and opt for a boost of vitamin D with this easy-to-make miso salmon burger!

Get our recipe for Honey Miso Salmon & Spinach Burgers

Eggs

Baked eggs with mushroom and spinach
Mitch Mandel and Thomas MacDonald

Mushrooms and eggs are both vitamin D boosters, and this single-serving recipe makes getting your vitamin D look easy.

Get our recipe for Baked Eggs with Mushroom and Spinach. 

Egg sandwich with pastrami and swiss
Mitch Mandel and Thomas MacDonald

An egg sandwich for the win! Especially when you consider that two eggs can provide you with 74 IU of vitamin D, which is around 10% of your DV.

Get our recipe for an Egg Sandwich with Pastrami and Swiss

Healthy smokey deviled eggs
Mitch Mandel and Thomas MacDonald

Another vitamin D snack to consider—deviled eggs! They also make for a great appetizer.

Get our recipe for Smoky Deviled Eggs

Healthy asparagus with fried eggs and prosciutto
Mitch Mandel and Thomas MacDonald

Throw an egg on it is our motto when it comes to adding all kinds of nutrients into your meal—like protein and vitamin D!

Get our recipe for Asparagus with Fried Eggs and Prosciutto

warm brussels sprouts salad eggs pickled red onions
Waterbury Publications, Inc.

An easy low-carb salad with eggs and pickled red onions is the perfect way to get vitamin D at lunchtime!

Get our recipe for Warm Brussels Sprouts Salad with Eggs and Pickled Red Onions

japanese egg pancakes spinach green onions
Waterbury Publications, Inc.

For a fancier brunch option that’s bursting with vitamin D, make these gorgeous Japanese egg pancakes bursting with green vegetables.

Get our recipe for Japanese Egg Pancakes with Spinach and Green Onions

broccoli cheese eggs in mugs with forks
Waterbury Publications, Inc.

It’s like a frittata—but in a mug, and so much faster to make!

Get our recipe for Broccoli-Cheese Eggs in a Mug

eggs diablo with taco shells in pan
Waterbury Publications, Inc.

Spicy eggs with tortillas? Now that’s the kind of vitamin D meal we’re into.

Get our recipe for Eggs Diablo

plate of italian hash with fried egg next to skillet and water glass
Waterbury Publications, Inc.

A hearty hash topped with a fried egg is an easy way to get your vitamin D in for the day. Especially when you throw in some of those mushrooms as well!

Get our recipe for Italian Hash With Eggs

chefs salad eggs on sticks with yogurt on white plate and gray background
Waterbury Publications, Inc.

If hard boiled eggs are your vitamin D food of choice, then you are going to love this festive take on the typical Chef’s salad.

Get our recipe for Chef’s Salad-Style Eggs on a Stick

curried egg salad in pita pocket with spoon and bowl of spinach on wooden serving board with blue linen napkin
Waterbury Publications, Inc.

Prep a container of this curried egg salad, and you’ll easily be getting your vitamin D all week long!

Get our recipe for Curried Egg Salad

keto zucchini noodles in bowl with fork
Waterbury Publications, Inc.

For a low-carb diner, try this zucchini noodle recipe made with a warm bacon vinaigrette. And served with a poached egg for vitamin D, of course!

Get our recipe for a Poached Egg, Zucchini Noodles, and Herb Salad With Bacon Vinaigrette.

breakfast salad with eggs on pink plate and marble background
Carlene Thomas/Eat This, Not That!

Put those vitamin-D-rich eggs on any meal and it can turn into breakfast, right?

Get our recipe for a Crisp Breakfast Salad

egg white frittata
James Stefiuk

If you’re an air fryer aficionado, then you are going to love learning how to make this frittata!

Get our recipe for an Air Fryer Egg White Frittata

shakshuka
Courtesy of Toby Amidor

Sauce and eggs and bread, oh my!

Get our recipe for Shakshuka

Mushrooms

parmesan mushroom risotto
James Stefiuk

According to a study published in Food and Chemical Toxicology, wild mushrooms that have been exposed to the sun can provide up to 2,300 IU per a 3.5-ounce serving, which is 288% of your DV for the day! Let your mushrooms sit in the sunshine for a bit and you’ll be able to reap the benefits soon enough.

Don’t know what to cook with mushrooms? A risotto always seems to be the right call!

Get our recipe for Instant Pot Parmesan-Mushroom Risotto with Peas

Grilled cheese with sauteed mushrooms
Mitch Mandel and Thomas MacDonald

Yes, a grilled cheese stuffed with mushrooms can be an easy way to get your vitamin D.

Get our recipe for Grilled Cheese with Sautéed Mushrooms

Healthy portobello cheesesteak
Mitch Mandel and Thomas MacDonald

Swap that burger with a portobello mushroom and you’ll be getting your vitamin D in no time!

Get our recipe for Portobello Cheesesteak

Crispy ham omelette with cheese and mushrooms
Mitch Mandel and Thomas MacDonald

Mushrooms make for a great filler to your morning omelet!

Get our recipe for Crispy Ham Omelet with Cheese and Mushrooms

Low-calorie shrimp and grits
Mitch Mandel and Thomas MacDonald

For another take on dinner, this shrimp and grits combine all kinds of flavors while still giving you those vitamin D-rich shrooms!

Get our recipe for Shrimp and Grits

Healthy loaded alfredo with chicken and veggies
Mitch Mandel and Thomas MacDonald

Pasta for dinner? Add mushrooms and get your vitamin D boost right away!

Get our recipe for Loaded Alfredo with Chicken and Vegetables

Vegetarian mushroom melts
Mitch Mandel and Thomas MacDonald

Another take on a melty sandwich using mushrooms! Add in extra veggies and melty cheese with a whole wheat bun.

Get our recipe for Mushroom Melts

Healthy creamy mushroom chicken
Mitch Mandel and Thomas MacDonald

Chicken for protein, mushrooms for vitamin D. You can’t go wrong with this recipe!

Get our recipe for Creamy Mushroom Chicken

Paleo sausage frittata with mushrooms
Mitch Mandel and Thomas MacDonald

More eggs, more mushrooms, more vitamin D!

Get our recipe for Sausage Frittata with Mushrooms

Paleo chicken ramen
Waterbury Publications, Inc.

A low-carb version of your favorite brothy meal, this chicken ramen uses zoodles and includes vitamin D-rich mushrooms and eggs!

Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach

portobello mushroom pizza
Marty Baldwin/ Eat This, Not That!

Why eat pizza with a crust when you can get a vitamin D boost by using those mushrooms as the pizza “crust.”

Get our recipe for Portobello Mushroom “Pizzas” with Sausage, Bell Pepper, and Basil

chicken congee
Posie Brien/Eat This, Not That!

Need new ways to cook mushrooms? This congee is a fun weekend dinner if you’re looking for something a little different.

Get our recipe for Congee with Crispy Mushrooms and Chicken

mushroom carbonara
Courtesy of Kristine Kidd

Why just eat pasta when you can get some vitamin D in there as well?

Get our recipe for Gluten-Free Mushroom Carbonara

Vegetarian shiitake, spinach & goat cheese scramble
Mitch Mandel and Thomas MacDonald

Scramble up your eggs with mushrooms for extra vitamin D in the morning!

Get our recipe for a Shiitake, Spinach & Goat Cheese Scramble

Fortified milk

peaches and green kale smoothie bowl on white background
Waterbury Publications, Inc.

Did you know that, along with some milk, almond milk is also fortified with vitamin D? One cup of almond milk typically has around 25% of your RDA of vitamin D for the day! Blending up a smoothie bowl with almond milk is an easy way to get vitamin D into your meal.

Get our recipe for a Quick and Easy Peaches and Kale Smoothie Bowl

paleo tahini chocolate shake in glass with spoon
Rebecca Firkser/Eat This, Not That!

A healthier version of your favorite chocolate shake? Yes, please!

Get our recipe for a Tahini Chocolate Shake

paleo fruit smoothie in glass on wooden surface
Rebecca Firkser/Eat This, Not That!

Blend up almond milk into this smoothie and get a good amount of vitamin D in the morning!

Get our recipe for an Easy Fruit Smoothie.

mexican chocolate smoothie bowl with raspberries and chopped chocolate
Waterbury Publications, Inc.

A healthy dessert full of vitamin D sounds good to us!

Get our recipe for Mexican Chocolate Smoothie Bowls. 

berry cauliflower smoothie
Courtesy of Tone It Up

Boost your morning with vitamin D from the almond milk, and powder for protein!

Get our recipe for a Berry Cauliflower Smoothie

green smoothie in two glasses on wooden surface
Rebecca Firkser/Eat This, Not That!

Who wouldn’t feel healthy drinking a green smoothie in the morning? Especially when you know it’s full of vitamin D!

Get our recipe for a Creamy Paleo Green Smoothie



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