Many parents experience the struggle of trying to get a picky eater to consume the food they prepare. Especially during the toddler phase, many kids will refuse to try new or healthy foods. To combat that, it’s helpful to offer recipes kids enjoy that also provide the nutrients they need to grow. Here are some recipes to try with your toddler and picky eaters.
1. Mac and Cheese
Mac and cheese is a classic combination many kids love. While it might not seem like the healthiest option, you can sneak some nutrients into this comfort dish.
Whether you make the pasta yourself or use a box, you can make it healthier by mixing in some veggies, like peas and carrots. Your child might not notice them mixed into their favorite cheesy dish. Here is a mac and cheese recipe you can try that includes pureed sweet potato right in the cheese sauce.
2. Chicken Nuggets
Parents can make chicken nuggets from scratch with ground chicken, forming it into little balls on a sheet tray and adding breadcrumbs. It’s easy enough to add in shredded veggies as well with this tried-and-true recipe. You can also go the easy route by buying a frozen pack at the grocery store. Either way, pop them in the air fryer and serve while crisp.
3. Blueberry Muffins
If your child struggles with breakfast foods, a blueberry muffin might do the trick. Muffins can feel like a sweet treat to kids, but the blueberries make them healthy as well as delicious. Blueberries can improve one’s brain function and memory. Serve them with yogurt for a balanced but toddler-friendly breakfast.
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4. Pizza Toasties
Most kids – and adults – love pizza, but you don’t want to order a pie every week to appease a picky eater. If you need a quick bite that your child is sure to enjoy, make a pizza toastie at home. Take a slice of bread and fold it to create a little pocket. Blend marinara sauce with some greens to make a nutritious pizza sauce. Add the sauce and cheese to the pocket you created and warm it up in the toaster oven.
5. Casserole Bites
Egg and sausage casseroles are a great breakfast meal for even picky eaters. To make them even more tempting, bake them into individual casserole bites. Scramble enough eggs to fill a muffin tin and add some slices of cooked sausage and cheese before baking. Cooking something like eggs in a different way than you normally do can sometimes encourage picky eaters to give it a try.
6. Mini Cheeseburgers
Keeping up with the tiny food theme, mini cheeseburgers are great for any time of day. You can even make a little station where kids pick what vegetables and sauces to add to the little buns. All you need to do is make small beef patties, prep all the ingredients on the table, and help them assemble their burger and make your own. Having options and a roll in the assembly process can make the meal more fun for kids
7. Fruit Slices with Peanut Butter
For a quick and easy lunch or snack, cut up your child’s favorite fruit and serve it with peanut butter (or a nut-free alternative). Peanut butter is a great source of protein that can make fruit taste better for kids. You can also spread it on celery sticks to get an easy veggie in their diet.
8. Spiral Salad
Salad can be a tough sell for picky eaters but try to get creative with it. Run some carrots, cucumbers, and apples through a spiralizer for a fun spin on salad. Try this mango lime spiralized salad.
For a bonus tip on serving salad, pick vegetables that are in-season when you’re at the grocery store for the best, sweetest flavors. In cooler seasons, go for lettuce, carrots and broccoli, and in warmer seasons, choose cucumber, tomatoes and peppers.
9. Fish Sticks
Fish sticks can seem simplistic, but they’re a foolproof way to get your kid to try seafood. Cut some filets and put them in some batter with panko breadcrumbs. Serve with your child’s favorite condiment, like ketchup, to ensure they take a bite.
10. Pretzels and Dip
Soft pretzel bites are a nice snack many kids will enjoy, so grab a pack of store-bought ones and bake them according to the instructions. You can also add a sprinkling of sea salt. To add some nutrients to this snack, make a dip by mixing greek yogurt with peanut butter or pick up hummus (did you even know they sell chocolate hummus).
11. Stir Fry Noodles
Stir fry noodles are great for the whole family since they’re so customizable. Plan out the ingredients with your picky eater so they’re excited to eat. You can give them options, like broccoli versus carrots, so they have a part in the planning.
12. Lasagna Soup
A nice cheesy lasagna soup can hit the spot during dinner. Cook your meat, onion and garlic in a pot, then add some tomato paste and beef broth to create a lighter sauce. You can also throw in some added veggies. Break and add in some lasagna noodle sheets, and wait for them to soften up. Once it all seems done, melt a little cheese on the top before serving.
13. Steak Bites with Sweet Potatoes
If you want to introduce something other than chicken nuggets, try serving steak. Cut the steak into bite-sized pieces before frying it in a skillet. Smaller, nugget-like pieces will be less intimidating than larger pieces. Baste the bites with a little garlic, butter and thyme to make the meal flavorful.
Next, cut up a sweet potato into bite-sized cubes and bake them at 425 for 35 minutes (turning halfway) with paprika, onion powder, and garlic salt . Sweet potatoes are a great source of vitamin A, and the sweet flavor may be tastier to kids than other vegetables.
14. PB and J Wraps
Peanut butter and jelly are an iconic pair many toddlers love. Rather than settling with an ordinary sandwich, make a fun wrap out of it. Take a tortilla and add the spreads before folding or rolling it up. You can also add sliced banana and even pan-toast it to make it warm and soft.
15. Homemade Spaghettios & Meatballs in the Crockpot
What child doesn’t enjoy noodles? Try this healthier version of spaghettios and add mini meatballs. We love these frozen chicken meatballs that are packed with blended vegetables.
Help Your Picky Eaters Feel Full
Feeding toddlers and picky eaters can be an everyday battle. All parents go through it, so don’t feel discouraged. Test out some of these recipes to introduce your child to new foods and see what they like. Just remember, fed is best, so don’t worry if you have to fall back on their comfort foods following a meal that didn’t win them over. Keep trying because children’s taste buds change every two weeks and the more exposure the better!
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About The Author
Cora Gold is a mother and writer who aims to connect with other moms through her experiences with navigating motherhood. Cora is the Editor-in-Chief of Revivalist magazine and writes for sites including For Every Mom, MommyBites and Playground Professionals. When she’s not writing about style and beauty for her magazine, Revivalist, she loves to share her experience with family life. Follow Cora on Facebook, Twitter and Pinterest.
