If you’re a parent who is looking for healthy kid-friendly recipes for picky eaters, then you are in the right place! And while it might SEEM impossible to find healthy recipes that your kids will actually eat. Fear not. There are MANY creative options that can make healthy eating fun for the whole family.
What we all know is that providing nutritious meals and snacks for our children is important. Not only do they provide kids with essential vitamins, minerals and nutrients that aid in proper growth and development, but also gives them the tools they need to have healthy eating habits now and into adulthood.
With this article, we will dive deep into why it’s crucial for us as parents to help our kids develop these positive behaviors surrounding food, discuss helpful tips on getting picky eaters to try new foods, plus share some of our favorite kid-friendly recipes that are both tasty AND good for them.
So let’s get started!
This blog is all about Kid-Friendly Recipes for Picky Eaters.
Healthy Kid-Friendly Recipes for Picky Eaters
Parents of picky eaters know that making sure your kids are eating healthy is no easy feat. The struggle is real!
We know it can be stressful getting your children to try something new or even just make nutritious meals they will be willing to eat.
That’s why here at My So-Called Gut, we want to provide parents like yourself with advice on how to help their kids develop healthier eating habits, as well as share some of our favorite kid-friendly recipes that might make healthy food enjoyable for them.
Before we get into the actual recipes, let’s discuss why establishing good eating habits is so important at a young age.
Kids Eating Healthy – Why Is It Important?
Eating healthy is crucial for everyone, especially kids.
As a parent or caregiver, it’s important to provide nourishing food options that will enhance their development and growth. The foods that kids consume play a significant role in building their overall health and wellbeing.
By focusing on a balanced diet that includes fruits, vegetables, whole grains, lean proteins and healthy fats, you’re helping them build a strong foundation for their future. Not only does it keep their bodies healthy (especially gives children’s gut health an added boost), but it also helps improve cognitive function and mood.
A child that eats healthy is more likely to have a positive attitude, feel good about themselves and have the energy to be active. Providing healthy food options for kids is a way to invest in their health for years to come.
How to Get a Child to Eat When They Refuse?
When it comes to eating healthy for kids, it can be SO challenging to get them on board.
It’s common for children to turn their nose up at anything green or colorful on their plate. However, there are a few tried and true methods that can help your child develop healthy eating habits.
Start Early
One of the best things you can do is start early.
The sooner you can expose your little ones to healthy and nutritious foods and the longer you can limit their exposure to unhealthy foods (especially sugar!), the better chance you have of getting them to embrace healthy eating. After all, if they never develop a taste for junk food or sugary sweets then they won’t even know what they’re missing out on.
We have found this method to work especially well for our daughter (and friends alike). We know this method is NOT easy (and takes a commitment from us parents as well), but it for sure is worth it in the long run.
Involve Your Child in Meal Planning and Preparation
Children love to help out, and involving them in meal planning and preparation can make them feel more interested and invested in what they’re eating. Let your child pick out a healthy recipe, and take them grocery shopping with you to pick out ingredients.
You can also let them help with chopping and mixing, depending on their age. This way, they’ll be excited to taste the finished product and feel like they played a part in making it.
Eat Healthy Foods Together as a Family
Eating together as a family is essential for many reasons, one of which is promoting healthy eating habits. When you eat together, you can model healthy food choices for your child and encourage them to try new things.
Try to make mealtime a pleasant and relaxed experience, free of distractions and stress. This can help your child develop a positive association with healthy foods and make them more willing to try them in the future.
Make Mealtime Fun
Mealtime shouldn’t be all serious. Incorporate some fun elements, like having a family game or discussion topic for each meal. You can also get creative with the presentation of healthy foods, like arranging veggies into fun shapes or using colorful plates. By making mealtime fun, it can help your child feel more relaxed and open to trying new things.
Introduce Healthy Foods Slowly (and Positively)
Trying to force a child to eat something they don’t like is usually not successful. Instead, introduce new healthy foods slowly and positively. Take baby steps, starting with small portions of a new food and offering verbal praise when they taste it.
Also, encourage your child to give new foods a chance, even if they don’t love it the first time. Sometimes it takes a few tries before your kid will actually like a food.
Another idea is to experiment with different forms of a food to see if they prefer one over the other. For instance, my daughter hates mashed sweet potatoes but absolutely LOVES them when they are cubed and roasted.
So even if your child refuses a food, keep trying. With time, their taste buds may adjust to the new flavors or textures.
Hide the Veggies and Fruit in Their Foods
If your child is particularly stubborn about eating fruits and vegetables, you can try subtly incorporating them into their favorite foods.
For example, puree veggies and mix them into spaghetti sauce or make a smoothie with fruits and spinach. Your child may not even notice the added healthy ingredients, and it can be an easy way to boost their nutrient intake. For me, this one works like a charm.
Check out our article on Gut Health for Kids for more information and tips on how to get your kids to eat healthy, and more!
7 Healthy Kid-Friendly Recipes for Picky Eaters
We know how difficult it can be getting kids to eat healthy, so today we want to share with you our Top 7 Favorite Healthy Kid-Friendly Recipes for Picky Eaters.
Not only are these meals packed with wholesome goodness, but they are sure-fire hits with even the most stubborn of little ones.
1. Cheesy Tortellini Soup
This scrumptious tortellini soup from Damn Delicious is one of our go-to family favorites. And kids love it too! We like to call it “pizza soup” in our house due to it’s cheese-filled noodles and tomato sauce base.
The added benefit for parents is the “hidden” kale that gives this soup a nutritious boost.
Pro Tip: chop the kale into extra small, bite-size bits using a food processor to make it easier to trick your kiddos into eating it. This doesn’t make the added “greens” as obvious. Works like a charm!
Ingredients
- 1 tablespoon olive oil
- 1 pound Italian sausage (remove casing)
- 3 cloves garlic, minced
- 1 medium sweet onion, diced
- 2 teaspoons Italian seasoning
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons all-purpose flour (sub with gluten free flour too)
- 4 cups chicken stock
- 1 (8-ounce) can tomato sauce
- 1 (9-ounce) package refrigerated three cheese tortellini
- ½ bunch kale, stems removed and leaves chopped
- ⅓ cup heavy cream
- 3 tablespoons chopped fresh basil
Instructions
Visit Damn Delicious for detailed information on how to make this cheesy tortellini soup.
2. Chicken Nuggets
These are some of the TASTIEST chicken nuggets that you will ever make. Both the kids and adults will agree!
Plus, these are a healthier version of the classic children’s treat. It only take about 30 minutes from start to finish too! A win-win for all of us busy parents.
Ingredients
- 1 ½ cups panko breadcrumbs
- Nonstick olive oil cooking spray
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- 2 large eggs
- 2 tablespoons almond milk (or milk of choice)
- 1 pound boneless skinless chicken breast, cut into into 1 inch cubes
Directions
Check out Ambitious Kitchen for complete directions on their chicken nugget recipe.
3. Stuffed Peppers
This old classic is nicknamed “hamburger peppers” in our house and is one of my daughter’s favorites. She absolutely loves the meat and cheese filling, and even will eat the peppers too!
Pro Tip: Serve with a side of ketchup and mustard (if needed) to help better entice your young ones to eat this delicious meal.
Ingredients
- 4 large bell peppers
- 1lb lean ground beef, 80% recommended (sub ground turkey or ground bison)
- 2 tablespoons chopped onion
- 1 cup cooked rice
- 1 teaspoon salt
- 1clove garlic, finely chopped
- 1 can tomato sauce
- 3/4 cup shredded mozzarella cheese
- Optional add-in: chopped spinach
Directions
Go to Betty Crocker’s website for detailed instructions on how to cook the Stuffed Peppers. Total cook time (including prep) will be approximately one hour.
We tend to add in the chopped spinach for an extra boost in nutrition. If you chop it into fine enough pieces, you can generally get away with your kids thinking it is a seasoning vs. a vegetable. 🙂
4. Pesto Pasta
I first found this recipe when first introducing solid foods to my daughter and wanted to do so in a healthy and nutritious way. Enter this Whole Wheat Kale and Pesto Pasta recipe.
Not only does it sneak in the extra nutrients with the kale and walnuts, but it is something that you will surely love as well! Plus, the added lemon and lemon zest give this recipe an absolutely delicious kick. Enjoy.
Ingredients
- 1 pound whole wheat fusilli
- 1/2 cup walnut halves
- 2 cloves garlic
- 1 1/2 cups packed baby arugula
- 1 1/2 cups packed chopped kale
- 1 cup fresh basil leaves
- 1/2 cup grated Pecorino-Romano (or sub Parmesan)
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 3/4 cup extra-virgin olive oil, plus more for drizzling
- Kosher salt (to taste)
Directions
Head on over to the Food Network to view detailed directions on how to make Pesto Pasta dish.
5. Black Bean Burgers
This is another staple in our household and eat it (at least) a few times per month. If you are ever craving a burger but want a slightly healthier take, then please consider this Black Bean Burger recipe by Sally’s Baking Addiction.
If you add the yummy condiments to it (i.e- ketchup, mustard, mayo), then the young one’s generally don’t know much of the difference. Plus, this recipe gives you the added nutrients of black beans and red peppers without the bad-for-you cholesterol and fat that traditional burgers contain.
Ingredients
- 2 (14 ounce) cans black beans, drained, rinsed, and patted dry
- 1 tablespoon olive oil
- 3/4 cup finely chopped bell pepper
- 1 cup finely chopped yellow onion
- 3 garlic cloves, minced
- 1 1/2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- 1/2 cup bread crumbs or oat flour
- 2 large eggs
- 1 tablespoon Worcestershire sauce
- 2 tablespoons ketchup, mayo, or BBQ sauce
- pinch salt + pepper
Directions
Please head on over to Sally’s Baking Addiction for a detailed explanation on how to make this delicious black bean burger recipe. As it mentions, these burgers are currently NOT vegan or vegetarian, but can be easily adjusted if needed.
6. Tostadas
This is one of the EASIEST recipes to make, especially when you are in a pinch. We almost always add this into the weekly rotation, and it is especially nice to make when you have any leftover chicken that needs to be eaten.
Feel free to customize according to your little one’s palates. Also, get creative and make fun designs when decorating your tostada too!
Ingredients
- corn tortillas
- cooking oil spray (olive oil, or avocado oil seem to work best)
- 1/2 lb. cooked chicken, chopped into bite-sized pieces or shredded
- 15 oz. refried beans
- 1-2 tomatoes, diced
- 1/2 head of lettuce, shredded
- 1 avocado, cubed
- 1 cup yogurt (either milk-based or coconut)
Directions
- Preheat your oven to 400 degrees. Prepare a baking sheet by spraying it generously with cooking oil spray to coat.
- Take your corn tortillas (the quantity will depend on how many tostadas you plan on eating) and also spray them with cooking oil, generously on both sides.
- Bake the tortillas in the over for 5-10 minutes. Flip them over and then bake for another 5-10 minutes. Since every oven is a little different, you will need to closely monitor to see when these are ready. The end result should be a tortilla that is as crispy as a chip, otherwise it will need to be cooked longer. Remove from the oven when at your desired crispiness.
- Heat your refried beans on the stovetop until warm but not too hot. Estimated time is about 5 minutes.
- That’s it! You can now assemble your tostada by adding whatever toppings you desire. We tend to first layer with the refried beans, followed by shredded chicken, lettuce, tomatoes (or salsa), and a dollop of yogurt on top!
7. Smoothies
Smoothies are probably one of the EASIEST ways to sneak in extra goodness into your child’s diet daily. Serve them for breakfast, as a mid-day snack, or even freeze them into popsicles too! The possibilities are endless and they are super easy to make.
Once you start making smoothies, you realize how easy and rather formulaic it is. I have added a good base smoothie recipe that Isabel Eats provides, but you can honestly adjust these so easily according to what you have in your refrigerator or freezer and to your taste buds as well.
Pro Tip: Sneak the veggies and greens in MUCH easier by freezing them before blending. This will allow you to still get the benefits of fresh veggies and will better disguise the flavor.
Ingredients
- 1 cup non-dairy milk
- 1 small banana, fresh or frozen
- 1/2 cup fresh or frozen fruit (i.e-berries, mango, kiwi, etc.)
- 1/2 cup frozen veggies (i.e-leafy greens as kale or spinach, cauliflower, beets, zucchini, etc.)
- Add-ins (Optional). Pick 1-2 for best results: (1 teaspoon hemp seeds, chia seeds, or ground flaxseed 1 tablespoon nut butter 2 tablespoons avocado 1-2 teaspoons cocoa powder 1-2 teaspoons honey or maple syrup 1 tablespoon rolled oats)
Directions
- Add all the ingredients to a blender. Note: A high immersion blender such as a Vitamix tends to work best in getting the frozen fruits and veggies to the smoothest consistency. However, you can really just use what you have on hand and it should do the trick.
- Blend and enjoy!
- Serve immediately or add to popsicle molds and freeze for a delicious snack later in the week.
The importance of nourishing food for children cannot be stressed enough! By developing healthy eating habits in kids we are giving them the tools they need to have a long and happy life.
We hope that this blog provided some helpful tips to get picky eaters to try new foods, as well as some of our favorite kid-friendly recipes so that you and your family can enjoy a delicious, nutritious meal tonight!
It is important for us to remember that trying new things can be difficult sometimes, so make sure to stay patient and encouraging when introducing new dishes. Even if it doesn’t work out right away – you might learn what flavors they like and don’t like for next time.
Feel free to experiment with different ingredients, mix up the recipes or add your own spin on some favorites! Try these suggestions and recipes out and let us know how it goes – happy cooking!
