Getting your kids to eat nutritious food can be a daunting task, but with the right recipes, it’s easier than ever! As parents, we want our little ones to develop good eating habits from a young age, and that starts with introducing them to a variety of delicious and healthy foods. In this article, we’ll share 20 mouth-watering and nutritious recipes that are perfect for kids. From sweet treats like banana oatmeal pancakes and apple cinnamon energy balls, to savory options like broccoli and cheese stuffed potatoes and turkey and avocado roll-ups, there’s something for every little palate.
Whether you’re a busy parent looking for quick and easy meal ideas or a foodie mom seeking inspiration for your next family dinner, these recipes are sure to please even the pickiest of eaters. So, without further ado, let’s dive into our collection of healthy kid-friendly recipes and get cooking!
Veggie-packed mini muffins
These bite-sized treats are packed with a variety of colorful vegetables, making them a nutritious and delicious snack for kids and adults alike. With just the right balance of sweet and savory flavors, these mini muffins are perfect for lunchboxes, snacks, or as a healthy breakfast option.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup grated zucchini
– 1/2 cup chopped bell peppers
– 1/2 cup chopped carrots
– 1/4 cup chopped spinach
– 1/2 cup rolled oats
– 1/2 cup brown sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup vegetable oil
– 2 large eggs
Instructions:
1. Preheat oven to 375°F (190°C). Line a mini muffin tin with paper liners.
2. In a bowl, whisk together flour, oats, sugar, baking powder, salt, and black pepper.
3. In another bowl, combine zucchini, bell peppers, carrots, spinach, and eggs. Stir well.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide the batter evenly among the muffin cups.
6. Bake for 15-18 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 15-18 minutes
Banana oatmeal pancakes
Start your day off right with these fluffy and flavorful banana oatmeal pancakes, perfect for a weekend brunch or quick breakfast on-the-go. With the natural sweetness of ripe bananas and the nutty flavor of rolled oats, you’ll be hooked from the first bite.
Ingredients:
– 2 ripe bananas, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1 tablespoon milk
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, combine mashed bananas, oats, flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together egg and milk.
3. Add wet ingredients to dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the pan.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: Approximately 10-12 pancakes
Sweet potato and black bean quesadillas
Sweet Potato and Black Bean Quesadillas Recipe
A twist on traditional quesadillas, these sweet potato and black bean filled tortillas are a flavorful and nutritious meal option. Perfect for a quick weeknight dinner or lunchbox addition.
Ingredients:
– 2 large sweet potatoes, cooked and diced
– 1 can black beans, drained and rinsed
– 1 red onion, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Shredded cheese (optional)
– Salsa or sour cream for serving
Instructions:
1. Preheat a large skillet over medium-high heat.
2. In a bowl, combine sweet potatoes, black beans, onion, olive oil, cumin, salt, and pepper.
3. Place a tortilla in the skillet and sprinkle 1/4 of the sweet potato mixture onto half of the tortilla.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
6. Flip and cook for an additional 2-3 minutes or until the other side is also crispy.
7. Repeat with remaining ingredients.
Cooking Time: 15-20 minutes
Serve warm with shredded cheese, salsa, or sour cream, if desired.
Homemade chicken nuggets with whole wheat breadcrumbs
Elevate your snack game with this simple recipe that yields crispy and juicy homemade chicken nuggets using whole wheat breadcrumbs. Perfect for a quick lunch or dinner, these nuggets are a healthier alternative to store-bought options.
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1 cup whole wheat breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together whole wheat breadcrumbs and Parmesan cheese.
3. In a separate dish, beat the egg.
4. Cut chicken into bite-sized pieces and dip each piece in the egg mixture, then coat with breadcrumb mixture, pressing gently to adhere.
5. Place coated chicken nuggets on a baking sheet lined with parchment paper, drizzle with olive oil, and season with salt and pepper.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Rainbow fruit skewers with yogurt dip
Brighten up your snack time with these colorful and healthy rainbow fruit skewers, paired with a refreshing yogurt dip. Perfect for kids’ parties, picnics, or just a quick pick-me-up.
Ingredients:
– 1 cup mixed fresh fruit (grapes, strawberries, pineapple, kiwi, orange slices)
– 10-12 bamboo skewers
– 1 cup plain yogurt
– 2 tablespoons honey
– Sprinkle of edible glitter (optional)
Instructions:
1. Cut the fruit into bite-sized pieces and thread onto the skewers.
2. For the yogurt dip, mix together the yogurt and honey until well combined.
3. Serve the fruit skewers with the yogurt dip on the side or drizzle the dip over the fruit.
4. If desired, sprinkle a pinch of edible glitter on top of the fruit for an extra pop of color.
Cooking Time: 5 minutes (prep time only)
Broccoli and cheese stuffed potatoes
Transform ordinary potatoes into a comforting, flavorful treat with this simple recipe. Tender broccoli and melted cheese add a delightful twist to this classic dish.
Ingredients:
– 4 large baking potatoes
– 2 cups broccoli florets
– 1 cup shredded cheddar cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and poke the potatoes with a fork, then bake for 45-50 minutes or until tender.
3. While the potatoes are baking, sauté broccoli in olive oil until slightly softened.
4. Slice the cooked potatoes in half lengthwise and fluff the insides with a fork.
5. Stuff each potato with the sautéed broccoli, shredded cheese, and chopped parsley.
6. Season with salt and pepper to taste.
Cooking Time: 1 hour 15 minutes
Turkey and avocado roll-ups
These bite-sized roll-ups are the perfect snack or appetizer, combining the flavors of turkey, avocado, and cream cheese with crispy lettuce leaves. With just a few simple ingredients, you can whip up a tasty treat that’s sure to please.
Ingredients:
– 1/2 cup sliced cooked turkey breast
– 1 ripe avocado, mashed
– 1 tablespoon cream cheese, softened
– 4 large lettuce leaves
– Salt and pepper to taste
Instructions:
1. Lay a lettuce leaf flat on a clean surface.
2. Spread about 1/4 teaspoon of cream cheese onto the center of the lettuce.
3. Place 1-2 slices of turkey breast on top of the cream cheese.
4. Spoon about 1/2 tablespoon of mashed avocado over the turkey.
5. Roll the lettuce leaf up tightly, starting from one end.
6. Repeat with remaining ingredients.
Cooking Time: None! These roll-ups are best served fresh and at room temperature.
Quinoa and veggie fried rice
This recipe combines the nutty flavor of quinoa with the savory taste of vegetables and a hint of soy sauce, making it a nutritious and delicious meal option.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed vegetables (e.g., bell peppers, carrots, broccoli)
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the mixed vegetables and cook until they are tender-crisp, about 4-5 minutes.
4. Stir in the cooked quinoa, soy sauce, salt, and pepper. Cook for an additional minute.
5. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 15-20 minutes
Apple cinnamon energy balls
These bite-sized treats are packed with the warmth of cinnamon and the crunch of chopped apples, making them a perfect snack to fuel your day.
Ingredients:
– 2 cups rolled oats
– 1 cup dried apple pieces
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 tablespoon ground cinnamon
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, dried apples, and cinnamon.
2. In a separate bowl, mix together peanut butter and honey until smooth.
3. Add the peanut butter mixture to the oat mixture and stir until well combined.
4. Use your hands to shape the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 energy balls.
5. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are best stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 2 months.
Zucchini and carrot fritters
A delicious and healthy twist on traditional fritters, these Zucchini and Carrot Fritters are a perfect snack or side dish for any occasion. With the natural sweetness of zucchini and carrots, and a crispy exterior from the breading, you’ll be hooked from the first bite.
Ingredients:
– 2 medium zucchinis, grated
– 1 large carrot, grated
– 1/4 cup all-purpose flour
– 1/4 cup cornstarch
– 1/4 cup panko breadcrumbs
– 1 egg
– 1/4 cup milk
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. In a bowl, combine zucchini, carrot, flour, cornstarch, and panko breadcrumbs.
2. In a separate bowl, whisk together egg and milk. Add salt and pepper to taste.
3. Pour the wet ingredients into the dry ingredients and mix until just combined (do not overmix).
4. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat.
5. Using a spoon, drop small amounts of the mixture into the oil, flattening slightly with a spatula.
6. Fry for 3-4 minutes on each side or until golden brown and crispy.
7. Drain on paper towels and serve hot.
Cooking Time: About 10-12 minutes total (depending on the size of your fritters).
Peanut butter and banana smoothie
This classic combination of creamy peanut butter, sweet banana, and refreshing milk is a perfect blend to start your day or fuel up after a workout. With only a few simple ingredients, you can create a delicious and nutritious smoothie that’s sure to please.
Ingredients:
– 2 ripe bananas
– 2 tablespoons creamy peanut butter
– 1 cup milk (dairy or non-dairy)
– 1 tablespoon honey (optional)
Instructions:
1. Add the bananas, peanut butter, and milk to a blender.
2. Blend on high speed until smooth and creamy.
3. If desired, add honey to taste and blend for an additional 10 seconds.
4. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and go!
Spinach and cheese whole wheat pinwheels
A delicious and healthy snack or lunch option that’s perfect for kids and adults alike! These pinwheels are packed with nutrients from whole wheat, spinach, and cheese.
Ingredients:
– 1 cup whole wheat tortilla
– 1/2 cup fresh spinach leaves
– 1/4 cup shredded cheddar cheese
– 1 tablespoon cream cheese, softened
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together cream cheese, spinach, and a pinch of salt and pepper.
3. Place the whole wheat tortilla on a flat surface and spread the spinach mixture evenly across the center of the tortilla, leaving a 1-inch border around the edges.
4. Sprinkle shredded cheddar cheese on top of the spinach mixture.
5. Roll the tortilla into a tight cylinder and slice into pinwheels.
6. Place pinwheels on a baking sheet lined with parchment paper and bake for 10-12 minutes, or until lightly toasted.
Cooking Time: 10-12 minutes
Cauliflower mac and cheese
Elevate your comfort food game with this creative twist on the classic mac and cheese recipe! This cauliflower-infused version is a flavorful and healthier alternative that’s sure to become a new favorite.
Ingredients:
– 1 head of cauliflower, broken into florets
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated mozzarella cheese
– 1/4 cup unsalted butter
– 1/2 cup whole milk
– Salt and pepper to taste
– Optional: breadcrumbs and chopped parsley for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente.
3. In a large skillet, sauté cauliflower florets in butter until tender.
4. In a separate saucepan, melt butter over medium heat and whisk in flour to make a roux.
5. Slowly add milk, whisking constantly, then stir in cheddar and mozzarella cheese until melted.
6. Combine cooked macaroni, cauliflower, and cheese sauce. Season with salt and pepper to taste.
7. Transfer mixture to a baking dish and top with additional grated cheese (if desired).
8. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-35 minutes
Berry chia seed pudding
Start your day with a nutritious and delicious breakfast or snack by making this simple berry chia seed pudding. With just a few ingredients, you can create a healthy and flavorful treat that’s perfect for on-the-go.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/4 cup mixed berries (such as blueberries, strawberries, and raspberries)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds, almond milk, honey, and vanilla extract. Stir well to combine.
2. Refrigerate the mixture for at least 30 minutes or overnight to allow it to thicken.
3. Just before serving, stir in the mixed berries and a pinch of salt.
4. Serve chilled, garnished with additional berries if desired.
Cooking Time: 30 minutes (or overnight)
Lentil and vegetable soup
This simple and comforting soup recipe combines the nutritional benefits of lentils with a variety of colorful vegetables, perfect for a cozy meal or lunch. With its rich flavor and texture, this dish is sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until tender, about 8 minutes.
3. Add the lentils, water, diced tomatoes, and thyme. Season with salt and pepper to taste.
4. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Baked salmon bites with sweet potato mash
A flavorful and nutritious dinner option that’s ready in no time! This recipe combines the richness of salmon with the natural sweetness of sweet potatoes for a delightful combination.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 large sweet potato, peeled and cubed
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh herbs for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the baking sheet, leaving space between each piece.
4. Drizzle olive oil over the salmon, season with salt and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, boil sweet potato cubes in salted water until tender, about 15-20 minutes.
7. Drain and mash sweet potatoes with a fork.
8. Serve baked salmon bites with mashed sweet potatoes.
Cooking Time: 25-30 minutes
Greek yogurt and honey parfait with granola
This sweet and satisfying parfait combines creamy Greek yogurt, drizzled with warm honey, crunchy granola, and a touch of freshness. Perfect as a quick breakfast or snack.
Ingredients:
• 1 cup Greek yogurt
• 2 tbsp honey
• 1/4 cup granola
• 1/2 cup mixed berries (such as blueberries, raspberries, blackberries)
• Fresh mint leaves for garnish (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt and honey until well combined.
2. Spoon the yogurt mixture into a parfait glass or a tall clear cup.
3. Top the yogurt with 2-3 tablespoons of granola.
4. Add a layer of mixed berries on top of the granola.
5. Repeat the layers one more time, ending with a layer of yogurt on top.
6. Garnish with fresh mint leaves, if desired.
7. Refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This parfait is ready in just a few minutes.
Carrot and raisin salad with lemon dressing
A refreshing and healthy salad that combines the natural sweetness of carrots and raisins with a tangy lemon dressing, perfect for any meal or occasion.
Ingredients:
– 4 large carrots, peeled and grated
– 1/2 cup brown raisins
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the grated carrots and brown raisins.
2. In a small bowl, whisk together the lemon juice and olive oil until well combined.
3. Pour the dressing over the carrot mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 10 minutes
Whole wheat spaghetti with hidden veggie sauce
This recipe is a game-changer for parents and picky eaters alike! By blending cooked veggies into the sauce, you can sneak in some extra nutrition without sacrificing flavor.
Ingredients:
– 1 cup whole wheat spaghetti
– 2 cups marinara sauce (homemade or store-bought)
– 1 medium zucchini, finely chopped
– 1/2 medium bell pepper, finely chopped
– 1/4 cup grated carrot
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a blender or food processor, combine marinara sauce, zucchini, bell pepper, and carrot. Blend until smooth.
3. Heat olive oil in a large skillet over medium heat. Add blended sauce and simmer for 5-7 minutes, stirring occasionally.
4. Combine cooked spaghetti, sauce, and reserved pasta water. Toss to coat.
5. Season with salt and pepper to taste. Top with Parmesan cheese, if desired.
Cooking Time: 20-25 minutes
Mini bell pepper pizzas
These adorable mini pizzas are perfect for a snack or appetizer, and can be customized with your favorite toppings. With just a few ingredients and simple preparation, you’ll have a delicious treat in no time!
Ingredients:
– 6-8 mini bell peppers
– 1/2 cup pizza sauce
– 1/2 cup shredded mozzarella cheese
– 1/4 cup chopped fresh basil
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional toppings (choose one or more): cherry tomatoes, olives, artichoke hearts, etc.
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a small bowl, mix together pizza sauce and olive oil.
4. Spoon a small amount of the sauce mixture into each bell pepper.
5. Sprinkle shredded mozzarella cheese over the sauce.
6. Add your desired toppings (if using).
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes, or until cheese is melted and bell peppers are tender.
Cooking Time: 12-15 minutes
Summary
Get your kids to eat their veggies and fruits with these 20 tasty and nutritious recipes! From sweet treats like mini muffins, banana oatmeal pancakes, and apple cinnamon energy balls, to savory options like homemade chicken nuggets, sweet potato and black bean quesadillas, and quinoa and veggie fried rice, there’s something for everyone. Plus, fun snacks like rainbow fruit skewers with yogurt dip, turkey and avocado roll-ups, and carrot and raisin salad with lemon dressing will keep them satisfied all day long.
