10 High-Calcium Recipes to Support Bone Health and Wellness

Introduction

Calcium is a vital mineral that supports bone density, muscle contractions, and nerve function. At NutrientShield, we’ve curated 10 delicious, science-backed high-calcium recipes to help you address common deficiencies and optimize your diet, especially for individuals focused on bone health. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients. Disclosure: We may earn a commission from purchases made via affiliate links.

1. Creamy Spinach and Ricotta Stuffed Shells

Why It’s Great

Ricotta cheese is one of the richest dairy sources of calcium, providing around 380mg per half cup. Combined with spinach, this hearty meal is a delicious and effective way to boost your calcium intake.

Ingredients

• 12 large pasta shells (Buy Pasta)
• 15 oz container part-skim ricotta cheese (Buy Ricotta)
• 2 cups fresh spinach, chopped
• 1 egg, lightly beaten
• 1/2 cup grated Parmesan cheese
• 2 cups marinara sauce
• 1/4 tsp nutmeg

Instructions

Cook pasta shells al dente. In a bowl, mix ricotta, spinach, egg, Parmesan, and nutmeg. Stuff the shells with the mixture. Place stuffed shells in a baking dish with marinara sauce. Bake at 375°F (190°C) for 20-25 minutes until bubbly. Serves 4.

Nutrient Highlight

Rich in calcium (~600mg) and protein (~20g) for bone and muscle support.

2. Creamy Broccoli and Cheddar Soup

Why It’s Great

This soup is a comforting classic that packs a calcium punch. Broccoli contains around 43mg of calcium per cup, and cheddar cheese adds a significant amount, making this a delicious way to get your daily intake.

Ingredients

• 1 tbsp butter
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups broccoli florets
• 3 cups vegetable or chicken broth
• 1 cup shredded cheddar cheese (Buy Cheese)
• 1/2 cup milk (dairy or fortified plant-based)

Instructions

In a pot, melt butter and sauté onion and garlic. Add broccoli and broth, then simmer until the broccoli is tender. Use an immersion blender to blend the soup until it's creamy. Stir in cheese and milk until melted and smooth. Serves 4.

Nutrient Highlight

High in calcium (~250mg) and Vitamin K, which works with calcium to support bone health.

3. Fortified Cereal with Milk

Why It’s Great

Fortified cereals provide a convenient source of calcium. When combined with milk, this simple breakfast can contribute a significant amount to your daily intake.

Ingredients

• 1 cup fortified cereal (Buy on Amazon)
• 1 cup milk (dairy or fortified plant-based)
• 1/2 cup mixed berries
• 1 tbsp pumpkin seeds

Instructions

Pour cereal into a bowl. Add milk and top with mixed berries and pumpkin seeds. Serves 1.

Nutrient Highlight

Provides calcium (~400mg), vitamin D, and fiber, all crucial for bone health.

4. Sesame-Crusted Salmon

Why It’s Great

Sesame seeds are a surprising source of calcium, with a single tablespoon containing around 88mg. This recipe combines the calcium from seeds with the healthy fats from salmon.

Ingredients

• 2 salmon fillets (Buy Salmon)
• 2 tbsp sesame seeds (Buy Seeds)
• 1 tbsp soy sauce
• 1 tsp honey or maple syrup
• Pinch of black pepper

Instructions

Mix soy sauce, honey, and pepper. Coat salmon fillets in the mixture and press into sesame seeds. Pan-sear for 4-5 minutes per side until cooked through. Serves 2.

Nutrient Highlight

Rich in calcium (~100mg) and omega-3 fatty acids (~1g), promoting bone and heart health.

5. Tofu Scramble

Why It’s Great

Firm tofu, especially when prepared with calcium sulfate, can provide a substantial amount of calcium (around 430mg per half cup). This scramble is a delicious vegan alternative to eggs.

Ingredients

• 1 block firm tofu, crumbled (Buy from Thorne)
• 1 cup spinach
• 1/4 cup diced onion
• 1/2 bell pepper, diced
• 1 tsp turmeric powder

Instructions

Sauté onion and bell pepper until soft. Add crumbled tofu and turmeric and cook for 5-7 minutes. Stir in spinach until wilted. Serves 2.

Nutrient Highlight

Provides calcium (~430mg) and plant-based protein (~10g), supporting both bone and muscle health.

6. Sardine Toast

Why It’s Great

Sardines with bones are one of the richest sources of calcium (around 325mg per can). This simple toast recipe makes a quick and easy, high-calcium snack or light meal.

Ingredients

• 1 can sardines with bones
• 2 slices whole-grain toast
• 1 tbsp lemon juice
• 1 tbsp fresh parsley, chopped
• Pinch of black pepper

Instructions

Mash sardines lightly and spread on toast. Drizzle with lemon juice and sprinkle with parsley and pepper. Serves 1.

Nutrient Highlight

High in calcium (~325mg) and Omega-3 fatty acids, supporting bone and heart health.

7. Tahini Noodles with Edamame and Sesame Seeds

Why It’s Great

Tahini is one of the most concentrated plant-based sources of calcium, with just two tablespoons providing over 100mg. Paired with edamame, which is also rich in calcium, this dish is a delicious and easy way to get a big calcium boost without using any dairy or canned goods.

Ingredients

• 8 oz whole wheat or soba noodles
• 1/4 cup tahini (Buy Tahini)
• 3 tbsp soy sauce or tamari
• 2 tbsp warm water
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 1 cup shelled edamame, thawed if frozen
• 2 tbsp sesame seeds, for garnish

Instructions

Cook the noodles according to package directions. While the noodles are cooking, whisk together the tahini, soy sauce, warm water, rice vinegar, and grated ginger in a large bowl to create a smooth sauce. Once the noodles are cooked, drain them and add to the bowl with the tahini sauce. Add the shelled edamame and toss until everything is well-coated. Garnish with sesame seeds before serving. Serves 2.

Nutrient Highlight

This recipe gets its calcium from the tahini and edamame, offering a unique flavor profile while contributing significantly to your bone health. It’s also packed with protein and fiber.

8. Cheese and Broccoli Bake

Why It’s Great

This classic dish is packed with calcium from both cheese and broccoli. Cheddar cheese provides around 200mg per ounce, while broccoli offers around 43mg per cup.

Ingredients

• 2 cups broccoli florets
• 1 cup shredded cheddar cheese (Buy Cheese)
• 1/2 cup breadcrumbs
• 2 tbsp butter, melted
• Salt and pepper to taste

Instructions

Steam or blanch the broccoli until tender-crisp. Place in a baking dish. Toss with half the cheese, salt, and pepper. Top with the remaining cheese and breadcrumbs mixed with melted butter. Bake at 375°F (190°C) until golden brown. Serves 2.

Nutrient Highlight

High in calcium (~300mg) and Vitamin K, which works with calcium to support bone health.

9. Sesame Tahini Dressing

Why It’s Great

Tahini, a paste made from sesame seeds, is a concentrated source of calcium (around 60mg per tablespoon). This dressing is a flavorful way to add calcium to salads and roasted vegetables.

Ingredients

• 1/4 cup tahini (Buy Tahini)
• 2 tbsp water
• 1 tbsp lemon juice
• 1 clove garlic, minced
• Pinch of salt

Instructions

Whisk all ingredients together in a small bowl until smooth. Add more water as needed to reach your desired consistency. Drizzle over salads or grain bowls. Serves 4.

Nutrient Highlight

Provides calcium (~60mg per serving) and healthy monounsaturated fats.

10. Calcium-Rich Baked Mac and Cheese

Why It’s Great

This comfort food classic gets a major calcium boost by using a creamy cheese sauce and incorporating cooked collard greens, one of the most calcium-dense vegetables available. It’s a hearty and satisfying way to support bone health.

Ingredients

• 8 oz whole wheat macaroni
• 2 tbsp unsalted butter
• 2 tbsp all-purpose flour
• 2 cups fortified milk
• 2 cups shredded cheddar cheese
• 1 cup chopped collard greens, cooked and drained
• 1/4 cup panko breadcrumbs
• Salt and black pepper to taste

Instructions

Preheat oven to 375°F (190°C). Cook the macaroni according to package directions, then drain and set aside. In a saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the milk until the mixture is smooth. Cook until the sauce thickens slightly, then stir in the cheddar cheese until fully melted and smooth. Remove from heat and season with salt and pepper. Stir in the cooked macaroni and collard greens. Pour the mixture into a baking dish, top with panko breadcrumbs, and bake for 15-20 minutes, or until the top is golden and bubbly. Serves 4.

Nutrient Highlight

This recipe combines the high calcium content of milk and cheese with the extraordinary calcium from collard greens (over 260mg per cup), creating a delicious and potent meal for strong bones.