10 Healthy Meal Ideas for Picky Kids

Whenever you try feeding your kid broccoli or spinach, he wrinkles his nose and pleads with his innocent eyes that you give him noodles or pizza instead. Does that sound like your kid? Well, you are not alone! Feeding healthy food to their child is a constant battle of all the mothers…which you fight every single day but hardly taste the bite of success. Kids are picky eaters, and getting them to eat vegetables and lentils is a challenge for moms of this generation. But have you ever looked for a solution for the same…a trick or a secret perhaps that will make your picky eater gobble all the vegetables that he usually despises? With the right healthy, kid-friendly meals for picky eaters, you can turn mealtime struggles into happy moments. If you have found no solution yet, then read this article. We have some amazing healthy meal ideas for picky kids and worry not because they won’t say ‘No’ to these.

How to Make Meals Healthy for Fussy Eaters?

Here are some ways that you follow to help you picky eater eat healthy meals (1) (2):

1. Practise What You Preach

If you want your kid to eat a certain vegetable, it is important that you eat it too. Do not expect your kid to relish something that you don’t eat or not like.

2. Offer a Snack of His Choice Later

It is very normal for a child to not eat something that he does not like. If your child does this daily, then no doubt you will be angry. But calm down and try to think of a way to get him to finish his meal. If your child likes something, in particular, tell him that he will have to finish his meal if he wants what he likes. If your kid likes chocolate shake, you can give him in snacks but for that tell him that he will have to finish his meal first.

3. Cook His Favourite Food

Whenever you plan to make your kid some dish that he does not like, you can also make his favourite food as a side dish or include his favourite food item as one of the ingredients in the dish. For example, if your kid is fond of eating cheese and you want him to eat broccoli soup, you may either add some shredded cheese in the soup or give him cheese fingers as a side dish.

4. Do Not Be Rigid

If you have tried enough and your efforts are going in vain then stop force-feeding those items to your child. Instead, look for alternatives to that food item. It is not all about eating vegetables, fruits, cereals, nuts etc. It is all about getting nutrition. If one way fails in providing a certain kind of nutrient, you should look for other foods that supplement that nutrient.

5. Experiment

Do not go by the set rules, make your own rules..or better don’t follow any. Kids like creativity so give it to them. If your kid likes to have a certain food that is supposed to be served as breakfast but he wants in lunch, then give him. Also, hide vegetables in their favourite dish. If your kid likes to eat a roll, you can offer him a chapati roll, add cheese and sneak in vegetables. Garnish with ketchup and grated cheese and he will eat it in no time.

Healthy Meal Recipes for Picky Eaters

Here are some easy to make healthy meal recipes for your picky eater:

1. Mix Vegetable Parantha

Most kids love to eat stuffed parantha, and mixed vegetable parantha adds a yummy twist to the usually made stuffed paranthas. This may be a very healthy meal choice for your kiddo. You can serve it with curd, butter, or even with dal.

Ingredients

• 1 ½ cup whole wheat flour
• 1 cup mixed boiled vegetables like bottle guard, spinach, pumpkin, cauliflower, etc. (you may pick vegetables of your choice)
• Salt
• Any seasoning of your choice
• Some oil or ghee for pan frying

Method

1. Knead the soft dough and keep aside.
2. Mash the boiled vegetables nicely.
3. Add salt and seasonings to the mashed vegetables.
4. Take a small ball of the dough, flatten it a bit and add filling to it.
5. Roll the small ball of the dough slowly.
6. Heat the pan and cook parantha from both the sides or till it turns golden brown. Apply ghee for making the paranthas crispier.
7. Serve with butter or curd.

2. Red Fried Rice

Red rice has many benefits for your child as it contains more fibre than the usual white rice and it is one of a great option for kid-friendly meals for picky eaters.

Ingredients

• 1 cup red rice
• 1 cup finely chopped vegetables such as capsicum, beans, carrots, etc.
• 1 medium-sized tomato, finely chopped
• 1 medium-sized onion, finely chopped
• ¼ tablespoon mustard seeds
• 3 -4 tablespoons raw peanuts
• Few curry leaves
• Oil/ ghee
• ½ teaspoon turmeric powder
• ¼ teaspoon red chilli powder
• Salt to taste
• ½ cup freshly chopped coriander leaves

Method

1. Cook the rice and keep aside.
2. Heat oil in the pan and fry peanuts till they turn golden brown. Take the peanuts out once done.
3. Add mustard seeds and curry leaves in the hot oil.
4. Add chopped onions and cook till they turn golden brown.
5. Add tomatoes and chopped vegetables.
6. Add turmeric powder, chilli powder, and salt.
7. Cook till all the vegetables are done.
8. Mix the rice in the vegetable mixture and garnish with coriander.

3. Yummy Vegetable Pasta

Kids love to eat pasta, and you may add some finely chopped vegetables to their favourite dish and increase its nutritional value.

Ingredients

• 1 cup whole wheat pasta of any shape that your kid likes.
• 1 cup finely chopped vegetables like broccoli, carrots, beans, baby corn, etc.
• 1 medium-sized onion, finely chopped
• ½ cup homemade salsa sauce
• 3 to 4 tablespoon tomato sauce
• Few garlic pods crushed
• Pasta seasoning to taste
• Salt to taste
• 1 tablespoon butter

Method

1. Boil and keep the pasta aside.
2. Heat butter in a pan.
3. Add crushed garlic and sauté for a minute.
4. Add chopped onion and cook till they turn golden brown.
5. Add vegetables and cook until they are done.
6. Add salsa sauce, tomato ketchup, salt, and pasta seasoning and cook for a minute.
7. Add the cooked pasta to the vegetables.
8. Later serve with whole wheat garlic bread.

4. Delicious Vegetable Pizza

Kids love to eat pizza, and you may sneak in some vegetables in their favourite dish and turn it into a healthy snacking option.

Ingredients

• 1 pizza base
• 1 cup thinly sliced vegetables such as capsicum, mushrooms, onions, etc.
• 2 to 3 tablespoons homemade salsa
• ½ cup Mozzarella cheese
• Pizza seasoning
• Butter for greasing

Method

1. Preheat the oven to 180 degrees.
2. Grease the baking dish and keep aside.
3. Take the pizza base and slather salsa sauce on it.
4. Add sliced vegetables on top.
5. Cover the vegetables with shredded cheese.
6. Cook in an oven for 15 minutes or till done.
7. Garnish with some pizza seasoning.

5. Jaggery or Gur Parantha

If your kid has a sweet tooth, he will enjoy this sweet treat and it is also one of the great toddler lunch box ideas for picky eaters.

Ingredients

• 1 cup whole wheat flour
• 1 cup jaggery
• ½ teaspoon fennel seeds
• Ghee or oil for frying paranthas

Method

1. Make soft dough and keep aside.
2. Grate the jaggery and add fennel seeds to it.
3. Roll a ball of dough and fill jaggery in it and roll it gently.
4. Heat the pan and cook parantha.
5. Add ghee to make it crisp.
6. Serve it with homemade white butter.

6. Cheesy Veggie Quesadilla

This crispy and golden quesadilla is stuffed with gooey melted cheese and hidden veggies, making it a delicious and nutritious meal that even picky eaters will love.

Ingredients

• 2 whole wheat tortillas
• ½ cup shredded cheese (cheddar or mozzarella)
• ¼ cup finely chopped bell peppers
• ¼ cup grated carrots
• ¼ cup finely chopped spinach
• 1 tbsp butter

Method

1. Heat a pan and lightly butter one side of a tortilla.
2. Place it on the pan, sprinkle cheese and chopped veggies evenly, and cover with another tortilla.
3. Cook for 2-3 minutes on each side until golden brown.
4. Cut into small triangles and serve with salsa or yogurt dip.

7. Banana Oat Pancakes

These naturally sweet and fluffy banana oat pancakes are packed with fibre and nutrients, making them a perfect healthy breakfast or snack option for kids.

Ingredients

• 1 cup oats (blended into flour)
• 1 ripe banana (mashed)
• 1 egg
• ½ cup milk
• ½ tsp baking powder
• 1 tsp honey
• Butter for cooking

Method

1. Mix all ingredients in a bowl to form a smooth batter.
2. Heat a pan and lightly grease with butter.
3. Pour small circles of batter and cook for 2 minutes on each side.
4. Serve warm with honey or fresh fruits.

8. Spinach and Cheese Muffins

These soft and savoury spinach and cheese muffins are a great way to sneak in greens while keeping the taste kid-friendly and absolutely delicious.

Ingredients

• 1 cup whole wheat flour
• ½ cup spinach (finely chopped)
• ½ cup shredded cheese
• ½ cup milk
• 1 egg
• ½ tsp baking powder
• Salt to taste

Method

1. Preheat oven to 350°F (180°C).
2. Mix all ingredients to form a thick batter.
3. Pour into muffin molds and bake for 15-20 minutes.
4. Serve warm.

9. Rainbow Veggie Wrap

Loaded with fresh, colourful veggies and a creamy spread, this vibrant rainbow wrap makes healthy eating exciting and delicious for kids.

Ingredients

• 1 whole wheat tortilla
• ¼ cup shredded carrots
• ¼ cup sliced cucumbers
• ¼ cup bell peppers (different colours)
• 2 tbsp hummus or cream cheese

Method

1. Spread hummus or cream cheese on the tortilla.
2. Layer the vegetables evenly.
3. Roll tightly and cut into small bite-sized pieces.
4. Serve with a yogurt dip.

10. Broccoli and Cheese Rice Balls

These crispy, cheesy rice balls hide nutritious broccoli inside, making them a fun and tasty way to get kids to enjoy their veggies without complaints.

Ingredients

• 1 cup cooked rice
• ½ cup steamed and finely chopped broccoli
• ½ cup shredded cheese
• 1 egg
• ½ cup bread crumbs
• Salt and pepper to taste
• 1 tbsp olive oil

Method

1. Mix rice, broccoli, cheese, and egg into a sticky mixture.
2. Shape into small balls and coat with bread crumbs.
3. Heat olive oil in a pan and fry until golden brown.
4. Serve warm with ketchup or yogurt dip.

FAQs

1. Why is it important for kids to have a balanced diet?

A balanced diet ensures that kids get essential nutrients for growth, brain development, and a strong immune system. It helps maintain energy levels, supports digestion, and reduces the risk of deficiencies (3).

2. Can poor eating habits affect my child’s concentration and learning?

Yes! A diet high in processed foods and low in nutrients can lead to poor concentration, fatigue, and difficulty learning. Nutritious meals with proteins, healthy fats, and fibre help boost brain function and focus (4).

3. What are some brain-boosting foods I can include in my child’s diet?

Foods like eggs, nuts, leafy greens, berries, fish, and whole grains support brain development and improve memory, focus, and cognitive function (5). Smoothies and muffins are great ways to sneak these in!

The above-mentioned easy meals for picky kids are some healthy recipes that you can make for your kid. You may make a few changes as per the preferences of your child. Food has an indelible role in your child’s overall growth and development; therefore, make sure he eats a well-balanced and nutritious diet.

References/Resources:

1. Fussy eaters; NHS; https://www.nhs.uk/conditions/baby/weaning-and-feeding/fussy-eaters/

2. How to Please Fussy Eaters; American Academy of Pediatrics; https://www.healthychildren.org/English/healthy-living/nutrition/Pages/How-To-Please-Fussy-Eaters.aspx

3. The Importance of Good Nutrition for Kids; Nationwide Children’s Hospital; https://www.nationwidechildrens.org/family-resources-education/700childrens/2021/03/importance-good-nutrition-kids

4. Bellisle. F; Effects of diet on behaviour and cognition in children; PubMed; https://pubmed.ncbi.nlm.nih.gov/15522161/

5. Foods linked to better brainpower; Harvard Health Publishing; https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower

Also Read: 

Meal Prep Ideas for Kids
Bento Box Lunch Ideas for Kids
Easy Vegetarian Recipes for Children
Healthy and Delicious Smoothies Recipes for kids

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