Coming up with options for meal times is annoying even when you’re not living with a picky eater. But if you are, it can be hard not to get stuck with the same three things they’ll eat, while at the same time trying to make sure your kid gets all the vital nutrients. If you’re running out of healthy foods to satisfy your child, here are some kid-friendly dinner ideas for picky eaters that even they will love.
How to deal with picky eaters: Why it’s so difficult
Easy, healthy meals for picky eaters
If you’re looking for easy (and quick) meals for your choosy child, try some of these ideas that have been kid-tested and suggested by our panel of real parents.
Smoothies
Smoothies are one way to get a lot of great fruits and vegetables into your kids.
“I keep tons of varieties of frozen fruit and vegetables on hand so they can mix and match to their heart’s content,” said mom of three Emily Wright. “A couple tablespoons of hemp hearts adds protein and bulk and goes undetected once it’s blended. As a busy single mom I’ve learned there’s no rule that said we have to sit down to a plated 3-course dinner every night.”
Check out smoothie recipes from My Fussy Eater that combine fruit and frozen veggies into bright, colorful concoctions that will appeal to even the pickiest of eaters.
Have a snack night
This isn’t just having a bunch of chips and calling it a night. Think of it more as a healthy snack buffet from which your kids have a lot of healthy choices.
“You can put out a variety [of foods] and kids can choose what they like. My kids always loved a raw veggie tray and fruit salad or kabobs,” Kelly Whalen shared with Mom.com. “Don’t force them to eat something but offer them a challenge.”
Fried rice
This won’t work if your kid hates it when different food groups touch, but otherwise, it’s a hit for many kids and an easy way to combine protein, veggies, and carbs all in one quick and easy meal. Check out The Woks of Life or Made With Lau for authentic recipes and different kinds of protein.
Meatballs with mashed potatoes and gravy
Think more IKEA and Swedish meatballs instead of Italian ones with pasta. This is a quick and yummy dish that can be made in less than 30 minutes and who can resist the creamy sauce? Add some mashed potatoes and any veggies your kid will tolerate and you’ve got a filling and tasty meal.
Kimbap (gimbap)
This Korean staple is not only easy to make, it’s delicious and your children can help with the process. It’s seaweed-wrapped rice with an assortment of nutritious fillings like beef, carrots, cucumber, and eggs. For great kimbap recipes, check out Maangchi or My Korean Kitchen.
Taco bar
The beauty of tacos is that your picky eater can decide what they want in their taco and it’s totally under their control. For the wrapping, you can have hard taco shells, corn and/or flour tortillas, or even lettuce leaves. The fillings can be any variety of protein and your kid can choose between how much shredded cabbage or lettuce, tomatoes, and cheese to add on top.
