14 Tempting and Healthy Salad Recipes for Kids

Getting kids to eat their vegetables can be challenging, but with the right mix of flavours and fun presentation, salads can become a favourite! It has been observed that parents rarely try to give their kids salads. They believe that kids will end up pushing it away. Well, they will if salads are prepared the way we tend to prepare them for ourselves. But making healthy salads for kids doesn’t have to be too complicated.  By opting for some crazy, delicious, kid-friendly salad recipes, you can have kids licking the plate clean. Read on to discover new ways to make healthy eating enjoyable for the whole family!

14 Tasty Salad Recipes for Your Child

Putting together salad recipes for kids is not a tough job. These can range from nice salads with green vegetables to easy pasta salads that will leave them asking for more.

1. Chopped Broccoli and Cauliflower Salad

Two of the most nutritious green vegetables combined in a delicious and lip-smacking salad.

Ingredients

• Broccoli, chopped
• Cauliflower, chopped
• Nuts
• Raisins
• Black pepper
• Buttermilk
• Garlic, chopped
• Sugar
• Lemon juice
• Salt
• Vinegar
• Mayonnaise

Method

1. Run the chopped vegetables in a process until they turn into small pieces.
2. Mix vinegar, mayonnaise, lemon juice, garlic, and sugar in a bowl. Add some buttermilk and mix it well. Sprinkle some pepper and salt as well.
3. Add the vegetables to the bowl and garnish with raisins, dressing, and nuts.

Nutrition

• Calories – 180
• Protein – 5 g
• Carbohydrates – 18 g
• Fats – 13 g
• Fibre – 4 g
• Sodium – 215 mg

2. Tasty Spinach Salad

Once your kids have this salad, they will ask themselves why they didn’t like spinach earlier.

Ingredients

• Chopped spinach
• Garlic powder
• Lemon juice
• Olive oil
• Onions
• Avocado
• Mozzarella cheese
• Cucumber
• Cherry tomatoes

Method

1. Cut all vegetables into small pieces and put them in a bowl with some cheese.
2. Mix it with olive oil, garlic powder and lemon juice. Add salt and pepper if needed, and toss the salad together before serving.

Nutrition

• Calories – 156
• Fats – 14 g
• Carbohydrates – 10 g
• Fibre – 4 g
• Proteins – 11 g
• Sugar – 1.5 g

3. Salad Wheel

All the usual vegetables arranged in a wonderful design to tempt your kids.

Ingredients

• Lettuce
• Sliced cucumber
• Sliced celery
• Cherry tomatoes
• Sliced carrots
• Sliced pepper

Method

1. Create the base flower using lettuce leaves.
2. Now arrange the vegetables one by one in such a fashion that they resemble a flower.
3. Place your favourite dip in the centre as an accompaniment.

Nutrition

• Calories – 46
• Carbohydrates – 10 g
• Fibre – 4 g
• Proteins – 3 g

4. Apple and Roasted Beetroot Salad

If raw won’t cut it, a small roast might change the game completely.

Ingredients

• Beetroots
• Hazelnuts
• Coriander
• Small apples
• Lettuce
• Black pepper
• Honey
• Vinegar
• Olive oil
• Salt

Method

1. Start by preheating your oven to 180 degrees. Then, bake the hazelnuts for 10 minutes.
2. Increase the temperature to 220 degrees. Arrange the beetroots in a tray and sprinkle them with olive oil. Cover with foil and bake for an hour until tender.
3. Trim the ends of the beetroot and cut into small pieces, sprinkling some vinegar.
4. Take a bowl, add vinegar, honey, pepper, and salt, and mix it all together. Add some olive oil as well.
5. Take another bowl and combine lettuce, coriander, and apples in it. Pour the dressing over the salad, add the beetroots, and sprinkle with the toasted nuts.

Nutrition

• Calories – 140
• Protein – 2.5 g
• Carbohydrates – 12 g
• Fat – 11 g
• Fibre – 4 g
• Sodium – 150 mg

5. Cucumber Salad

If your kid is one of those who hate cucumber, present him with an option he cannot refuse.

Ingredients

• Baby onions
• Mint
• Cucumber
• Chilli sauce
• Olive oil
• Vinegar
• Sugar
• Salt

Method

1. Take a bowl and add the tiny onions to it. Combine it with vinegar, olive oil, sauce, salt and sugar. Stir them well.
2. Add cucumbers before serving and toss them well together. Garnish with mint leaves.

Nutrition

• Calories – 50
• Protein – 1.5 g
• Carbohydrates – 4 g
• Fats – 4.5 g
• Fibre – 1.2 g
• Sodium – 149 mg

6. Steak Salad

Add some meat to the mix and make sure your kids eat it only by combining the veggies together.

Ingredients

• Steak
• Potatoes
• Mixed herbs
• Cheese
• Cherry tomatoes
• Spinach
• Olive oil
• Mustard
• Honey
• Vinegar
• Onions
• Pepper
• Salt

Method

1. Boil potatoes in cold salty water for 10 minutes and drain them.
2. Add oil to the pan and season the steak with pepper and salt for a few minutes. Keep them aside and slice them after they cool.
3. Add onions to the pan and fry them. Add vinegar and honey, coat onions in it, and fry until it all disappears. Set onions aside.
4. Add more vinegar and honey with mustard in a bowl, followed by olive oil. With some salt and pepper, pour this mixture on the potatoes and toss them properly.
5. In a plate, arrange spinach as a base and place the steak on it, followed by potatoes, tomatoes, cheese, and onions. Sprinkle some mixed herbs and pour the dressing.

Nutrition

• Calories – 600
• Protein – 43 g
• Carbohydrates – 30 g
• Fat – 36 g
• Fibre – 3.5 g
• Sodium – 520 mg

7. Jewel Salad

Put together these ingredients and make a salad that resembles a collection of gems.

Ingredients

• Peas
• Basil
• Green onion
• Beans
• Oranges
• Pomegranate seeds
• Vinegar
• Orange juice
• Salt
• Honey
• Oil
• Pepper

Method

1. Boil a pot of water and add peas to it until they are tender.
2. Combine the peas with beans, pomegranates and oranges in a separate bowl.
3. Pour in vinegar, oil, juice, salt, pepper and honey and toss them together. Add this to the bowl and sprinkle some basil on it.

Nutrition

• Calories – 300
• Protein – 16 g
• Carbohydrates – 44 g
• Fat – 7.5 g
• Fibre – 15 g
• Sodium – 555 mg

8. Chicken and Mango Salad

Use the taste of two delicious items to help eat the nutritious ones.

Ingredients

• Shredded chicken
• Coriander
• Orange juice
• Lime juice
• Olive oil
• Onion
• Cucumber
• Mango pieces
• Lettuce
• Salt
• Pepper
• Honey

Method

1. Put chicken, onion, cucumber, mango, and lettuce together in a bowl.
2. Prepare a zesty dressing with 2 tablespoons of olive oil, 1 tablespoon of orange juice, 1 tablespoon of lime juice, a pinch of pepper, 1 teaspoon of sugar, and a pinch of salt.
3. Pour this over the salad and gently toss it together to ensure every bite is bursting with flavour. Garnish with coriander for a final touch.

Nutrition 

• Calories – 360
• Protein – 20 g
• Carbohydrates – 25 g
• Fats – 25 g
• Fibre – 3 g
• Sodium – 344 mg

9. Carrot Salad

Bring together the taste of carrot with added flavours to make it extremely delicious.

Ingredients

• Grated carrots
• Coriander
• Vinegar
• Lemon juice
• Olive oil
• Black pepper
• Salt

Method

1. Mix oil, juice, vinegar, salt and pepper together in a bowl.
2. Add carrots to this, toss them together, and garnish with coriander.

Nutrition

• Calories – 100
• Protein – 1.5 g
• Carbohydrates – 10 g
• Fat – 6.5 g
• Fibre – 2.2 g
• Sodium – 200 mg

10. Cucumber With Watermelon Salad

Quite an interesting combination, isn’t it? It is just as interesting to taste and relish as well.

Ingredients

• Watermelon pieces
• Cucumber
• Mint leaves
• Pistachios, toasted
• Vinegar
• Olive oil
• Salt
• Pepper

Method

1. Add watermelon and cucumber together in a bowl.
2. Pour the vinegar, olive oil, pepper and salt over it and toss it well.
3. Garnish with pistachios and mint leaves, and serve.

Nutrition

• Calories – 100
• Protein – 1.5 g
• Carbohydrates – 13 g
• Fat – 4.5 g
• Fibre – 1.5 g
• Sodium – 4 mg

11. Rainbow Vegetable Salad

This colourful salad is as pleasing to the eyes as it is to the taste buds, packed with a variety of veggies.

Ingredients

• Red bell pepper
• Yellow bell pepper
• Carrot
• Cucumber
• Cherry tomatoes
• Red cabbage
• Lemon juice
• Olive oil
• Salt
• Pepper

Method

1. Chop all vegetables into bite-sized pieces.
2. Combine in a large bowl.
3. Drizzle with lemon juice, olive oil, salt, and pepper. Toss well.

Nutrition

• Calories – 80
• Protein – 2 g
• Carbohydrates – 10 g
• Fat – 3 g
• Fibre – 3 g
• Sodium – 10 mg

12. Fruit and Yoghurt Salad

A sweet and creamy fruit salad recipe for kids that’s full of nutritious fruits.

Ingredients

• Strawberries
• Blueberries
• Banana
• Grapes
• Kiwi
• Vanilla yoghurt
• Honey
• Chia seeds

Method

1. Slice the strawberries, kiwi, and banana.
2. Mix all the fruits in a bowl.
3. Add vanilla yoghurt, drizzle with honey, and sprinkle chia seeds. Mix well.

Nutrition

• Calories – 150
• Protein – 3 g
• Carbohydrates – 30 g
• Fat – 2 g
• Fibre – 4 g
• Sodium – 30 mg

13. Sweet Corn and Avocado Salad

A creamy and sweet salad that’s sure to be a hit with kids.

Ingredients

• Sweet corn (canned or fresh)
• Avocado
• Cherry tomatoes
• Red onion
• Cilantro
• Lime juice
• Olive oil
• Salt
• Pepper

Method

1. If using fresh corn, cook and cool it. If using canned corn, drain and rinse it.
2. Dice the avocado and halve the cherry tomatoes.
3. Thinly slice the red onion.
4. Combine corn, avocado, tomatoes, and onion in a bowl.
5. Add lime juice, olive oil, salt, and pepper. Toss well.
6. Garnish with chopped cilantro.

Nutrition

• Calories – 180
• Protein – 3 g
• Carbohydrates – 24 g
• Fat – 9 g
• Fibre – 6 g
• Sodium – 160 mg

14. Avocado and Chickpea Salad

A creamy and protein-packed salad for kids that’s both delicious and filling.

Ingredients

• Avocado
• Canned chickpeas
• Cherry tomatoes
• Red onion
• Cilantro
• Lemon juice
• Olive oil
• Salt
• Pepper

Method

1. Dice the avocado and slice the cherry tomatoes and red onion.
2. Combine avocado, chickpeas, tomatoes, and red onion in a bowl.
3. Add lemon juice, olive oil, salt, and pepper. Toss well.
4. Garnish with chopped cilantro.

Nutrition

• Calories – 220
• Protein – 6 g
• Carbohydrates – 20 g
• Fat – 14 g
• Fibre – 6 g
• Sodium – 140 mg

FAQs

1. Are there any specific vegetables that are beneficial for kids?

Certain vegetables, such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and colourful veggies (carrots, bell peppers), are particularly beneficial for kids. These vegetables are rich in vitamins A, C, and K and essential minerals like iron and calcium, which are crucial for growth, bone health, and overall development (2).

2. How do salads benefit my child’s health?

Salads are packed with essential nutrients that support your child’s growth and development. They provide vitamins, minerals, fibre, and antioxidants, which can help boost the immune system, improve digestion, and promote overall health. Regular consumption of salads can also encourage healthy eating habits and help maintain a balanced diet (1).

3. Are these salad recipes suitable for kids with food allergies?

These salad recipes can be easily adapted for kids with food allergies. For instance, nuts can be substituted with seeds, and dairy products can be replaced with non-dairy alternatives. Always check ingredient labels for allergens and consult a healthcare provider for specific dietary needs (3).

4. How can I ensure my child is getting enough protein from these salads?

By including nutrient-rich ingredients like beans, quinoa, cheese, nuts, and seeds in the salads, you can be confident that your child is getting enough protein. Adding a small portion of lean meats, such as grilled chicken or turkey, can further boost the protein content. Dairy-based dressings or toppings like yoghurt can also contribute additional protein (4).

Children do take some time to get used to the simple tastes of everyday vegetables and other fruits. With so many easy vegetable and fruit salad recipes for kids, you can introduce them to this world in the best way possible and inculcate a habit of eating well and being healthy throughout their lives. Creating a positive eating environment and being a role model by eating vegetables yourself can also encourage kids to try and enjoy them (5).

References/Resources:

1. Vegetables and Fruits; Harvard T. H. Chan School of Public Health; https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/

2. Nutritional benefits of cruciferous vegetables; Heart Research Institute; https://www.hri.org.au/health/your-health/nutrition/nutritional-benefits-of-cruciferous-vegetables

3. Food Allergies; Nemours KidsHealth; https://kidshealth.org/en/parents/food-allergies.html

4. Making Sure Your Child is Eating Enough; American Academy of Pediatrics; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Making-Sure-Your-Child-is-Eating-Enough.aspx

5. My Toddler Hates Vegetables. What Can I Do?; Nemours KidsHealth; https://kidshealth.org/en/parents/more-veggies.html

Also Read:

Healthy Snacks for Children
Breakfast Recipes for Kids
Dinner Recipes Your Kids will Love
Easy Vegetarian Recipes for Children

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