Can vegans food give you enough calcium to grow strong, healthy bones? Are vegan calcium sources really good enough?
Yes, in fact, some studies show that casein, a protein found in cow’s milk, may actually stop the body from being able to absorb calcium, leading to compromised bone health.
Thankfully there are plenty of vegan foods that give you the calcium you need. Here’s 13 recipes to get you started on a calcium kick!
13 Calcium Rich Vegan Recipes That Help Build Strong Bones
1. Spicy Black Bean Soup
An easy-to-make, hearty, flavorful and filling soup which is rich in protein and packs a big punch of calcium! This soup has it all.
Get the recipe here.
2. One-Pot Sticky Ginger Sesame Tofu and Veggies
This super simple recipe brings an abundance of flavor and is a nutrient powerhouse. Sesame seeds are high in calcium – the unhulled seeds especially!
Get the recipe here.
3. Spinach and Artichoke Pesto Pasta
Spinach and artihoke are chock full of calcium – this quick and easy recipe is perfect for lazy meals and weeknight dinners.
Get the recipe here.
4. Kathy’s Special BBQ Tempeh Bowl
Tempeh and sweet potato boast great calcium content – this recipe has a smoky-sweet, caramelized flavor; you won’t even know that it’s good for you.
Get the recipe here.
5. Tofu Quiche with Spinach and Broccoli
A vegan pie that serves up generous calcium and and a big plate of comfort!
Get the recipe here.
6. Kale and Edamame Dumplings with Simple Dipping Sauce
They look gorgeous, they’re delicious, and they’re packed with calcium thanks to the kale and edamame. You can’t go wrong with this light appetiser!
Get the recipe here.
7. Green Bean Casserole
Got 30 minutes? You can make this 10-ingredient, calcium-powerhouse casserole from scratch!
Get the recipe here.
8. Baba Ganoush
This dip is a variation on hummus, but “slightly more delicate”. Like traditional hummus – you are less likely to be at risk of calcium deficiency by including baba ganoush into your diet.
Get the recipe here.
9. Raw Collard Wraps
1 cup of cooked collard greens has 270mg of calcium (27% of daily recommended intake) – making this recipe a brilliant healthy, light lunch for those looking to up their calcium intake.
Get the recipe here.
10. No-Bake Energy Balls
Dried figs, almonds, quinoa, almond butter, and flaxseed? This recipe screams calcium!
Get the recipe here.
11. Easy Vegan Fried Rice
Tofu and vegetables are both great plant based sources of calcium – this recipe combines the two to meet your calcium needs, with zero dairy products needed.
Get the recipe here.
12. Ginger Tempeh Stuffed Sweet Potatoes with Almond Butter Sauce
This recipes has not one source of high-calcium, but 3! Tempeh, almond butter and sweet potato will help keep your bones, hair and nails strong and skin thriving.
Get the recipe here.
13. Orange Cake with Orange Icing
A cake without egg or other animal products that is suitable for beginners to make and has a light, spongy and moist texture. Not to mention being a good source of calcium thanks to the orange!
Get the recipe here.
