Getting your kids to eat nutritious food can be a challenge, but with the right recipes, it doesn’t have to be. As parents, we want to ensure our children are getting the essential vitamins and minerals they need to grow strong and healthy. But let’s face it – kids can be picky eaters! That’s why we’ve put together 20 delicious and nutritious recipes that your little ones will love.
From veggie-packed mini muffins to sweet potato and black bean quesadillas, these recipes are not only good for you but also fun to make. And the best part? They’re all kid-approved! Whether you’re looking for a quick breakfast option or a healthy snack to fuel their busy day, we’ve got you covered.
In this article, we’ll be sharing 20 mouth-watering and easy-to-make recipes that your kids will devour. From classic favorites like banana oatmeal pancakes to creative twists on old standbys, these recipes are sure to become family favorites.
Veggie-packed mini muffins
A perfect snack or breakfast on-the-go, these mini muffins are packed with nutritious veggies and flavor.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup rolled oats
– 1/2 cup grated carrot
– 1/4 cup chopped bell pepper
– 1/4 cup chopped zucchini
– 1/2 cup plain Greek yogurt
– 1/4 cup honey
– 1 egg
– 1/2 teaspoon baking powder
– Pinch of salt
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, carrot, bell pepper, and zucchini.
3. In another bowl, combine yogurt, honey, egg, baking powder, and salt. Whisk until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 15-20 minutes or until a toothpick comes out clean.
Cooking Time: 15-20 minutes
Banana oatmeal pancakes
Kick off your day with a delicious and nutritious breakfast that combines the natural sweetness of bananas with the comforting warmth of oatmeal pancakes. These fluffy treats are packed with fiber, protein, and healthy fats to keep you energized and satisfied until lunchtime.
Ingredients:
– 2 ripe bananas, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup granulated sugar
– 2 large eggs
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon unsalted butter, melted
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together oats, flour, sugar, and baking powder.
2. In a separate bowl, combine mashed bananas, eggs, and melted butter. Whisk until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick pan or griddle over medium heat. Grease with butter or oil.
5. Drop 1/4 cupfuls of batter onto the pan. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
6. Flip and cook for another minute, until golden brown.
Cooking Time: 4-6 pancakes (approx. 8-10 minutes)
Hidden spinach smoothie
A deliciously healthy smoothie that masks the flavor of spinach with sweet and tangy ingredients. Perfect for sneaking in some greens into your daily routine!
Ingredients:
– 2 cups frozen spinach
– 1/2 cup frozen pineapple
– 1/2 cup frozen mango
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 cup almond milk
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness if desired.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and go!
Sweet potato and black bean quesadillas
These quesadillas combine the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy tortilla.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1/4 cup shredded cheddar cheese
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast sweet potatoes for 45-50 minutes, or until tender.
3. In a pan, heat olive oil over medium-high. Add onion and garlic; cook for 2-3 minutes.
4. Add black beans, cumin, salt, and pepper. Cook for an additional 2 minutes.
5. Slice roasted sweet potatoes into thin strips.
6. Assemble quesadillas by placing a spoonful of the bean mixture onto half of each tortilla, followed by a few pieces of sweet potato.
7. Top with shredded cheese and fold tortilla in half. Cook in a pan over medium-high heat for 2-3 minutes on each side, or until crispy and melted.
8. Serve immediately.
Cooking Time: 1 hour 15 minutes
Apple cinnamon energy balls
These bite-sized energy balls are packed with the perfect combination of sweet and savory flavors, making them a great snack to keep you going throughout the day.
Ingredients:
– 2 cups rolled oats
– 1 cup dried apples, chopped
– 1/4 cup almond butter
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, chopped apples, and cinnamon.
2. In a small bowl, mix together almond butter and honey until smooth.
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Use your hands to shape the mixture into small balls, about 1 inch in diameter.
5. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None! These energy balls are best served chilled or at room temperature.
Zucchini pizza bites
A twist on traditional pizza bites, these bite-sized morsels combine the flavors of Italy with the freshness of zucchini.
Ingredients:
– 1 cup grated mozzarella cheese
– 1/2 cup marinara sauce
– 1 medium zucchini, spiralized
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 package mini pizza crusts (about 20-25)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix together mozzarella cheese, marinara sauce, and garlic powder.
3. Toss zucchini spiral with olive oil, salt, and pepper until coated.
4. Place a mini pizza crust on a baking sheet and top with a spoonful of the cheese mixture, followed by a few strands of zucchini.
5. Repeat for remaining pizza crusts and bake for 12-15 minutes or until the crust is golden brown.
Cooking Time: 12-15 minutes
Rainbow fruit skewers
Add a pop of color and freshness to your next gathering with these vibrant fruit skewers! Made with an assortment of colorful fruits, these bite-sized treats are perfect for snacking or as a healthy dessert option.
Ingredients:
– 1 cup pineapple chunks
– 1 cup strawberries, hulled and sliced
– 1 cup kiwi, peeled and sliced
– 1 cup orange segments
– 1/2 cup grapes, halved
– 10-12 wooden skewers
Instructions:
1. Thread a piece of each fruit onto a skewer, leaving a small space between each piece.
2. Repeat until the skewer is full, finishing with a pineapple chunk on top.
3. Serve immediately, or cover and refrigerate for up to 2 hours before serving.
Cooking Time: None! These skewers are ready straight away.
Turkey and cheese roll-ups
A quick and easy snack or lunch option that’s perfect for school lunches, picnics, or on-the-go meals.
Ingredients:
– 1 pound sliced turkey breast
– 4 slices of cheese (such as cheddar or American)
– 4 large flour tortillas
– 1/4 cup chopped lettuce
– 1/4 cup sliced red bell pepper
– 1 tablespoon mayonnaise (optional)
Instructions:
1. Lay a tortilla flat on a work surface.
2. Place two slices of turkey and one slice of cheese in the center of the tortilla, leaving a 1-inch border around the edges.
3. Add chopped lettuce and sliced red bell pepper on top of the turkey.
4. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the burrito up tightly.
5. Repeat with remaining ingredients.
6. Serve immediately or refrigerate for up to 2 hours.
Cooking Time: None, as these are a no-cook snack!
Cauliflower mac and cheese
Elevate your macaroni and cheese game with this innovative twist that replaces traditional pasta with cauliflower “noodles”. This comforting dish is a perfect blend of creamy cheese, tender cauliflower, and a hint of nuttiness.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/2 cup unsalted butter
– 1/2 cup all-purpose flour
– 2 cups grated cheddar cheese
– 1 cup grated Parmesan cheese
– 1/4 cup milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles macaroni.
3. In a large skillet, heat the olive oil over medium-high heat. Add the cauliflower “noodles” and cook for 5-7 minutes or until tender.
4. In a separate saucepan, melt butter over medium heat. Whisk in flour to make a roux, then gradually add milk, whisking continuously.
5. Remove from heat and stir in cheddar and Parmesan cheese until smooth. Season with salt and pepper.
6. Combine cooked cauliflower with the cheese sauce. Transfer to a baking dish and top with additional grated cheese (optional).
7. Bake for 15-20 minutes or until golden brown.
Cooking Time: 30-40 minutes
Carrot and raisin salad
This classic salad combines the natural sweetness of carrots and raisins with a hint of tanginess, making it a perfect side dish for any meal.
Ingredients:
– 2 large carrots, peeled and grated
– 1/2 cup golden raisins
– 1/4 cup mayonnaise
– 2 tablespoons apple cider vinegar
– 1 tablespoon sugar
– Salt to taste
Instructions:
1. In a large bowl, combine the grated carrots and raisins.
2. In a separate bowl, whisk together the mayonnaise, apple cider vinegar, and sugar until smooth.
3. Pour the dressing over the carrot mixture and toss until well coated.
4. Season with salt to taste.
Cooking Time: 10 minutes
Broccoli and cheese stuffed potatoes
A flavorful twist on classic baked potatoes, this recipe combines tender broccoli with melted cheese for a satisfying side dish.
Ingredients:
– 4 large baking potatoes
– 2 cups broccoli florets
– 1/2 cup grated cheddar cheese
– 1/4 cup grated mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash the potatoes and poke some holes in them with a fork.
3. Bake the potatoes for 45-50 minutes, or until they’re tender when pierced with a fork.
4. While the potatoes are baking, heat the olive oil in a skillet over medium-high heat. Add the broccoli and cook until tender, about 5 minutes.
5. Stuff each potato with the cooked broccoli, then sprinkle with cheddar and mozzarella cheese.
6. Return the stuffed potatoes to the oven for an additional 10-15 minutes, or until the cheese is melted and bubbly.
Cooking Time: 55-60 minutes
Homemade granola bars
A healthier snack option that’s easy to make at home! This recipe yields a delicious and chewy granola bar with a perfect balance of sweet and nutty flavors.
Ingredients:
– 2 cups rolled oats
– 1 cup mixed nuts (almonds, cashews, walnuts)
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup vegetable oil
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8-inch square baking dish with parchment paper.
2. In a large bowl, mix together oats, nuts, and brown sugar.
3. In a separate bowl, combine honey, vegetable oil, and vanilla extract. Microwave for 30 seconds to melt the mixture.
4. Pour the wet ingredients into the dry ingredients and stir until well combined.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden brown.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Avocado chocolate pudding
Discover the unique combination of creamy avocado and rich chocolate in this healthier dessert option. Perfect for hot summer days or as a special treat any time of year, this pudding is sure to satisfy your sweet tooth.
Ingredients:
• 3 ripe avocados
• 1 cup unsweetened cocoa powder
• 1/2 cup honey or maple syrup
• 1/4 cup heavy cream or coconut cream
• 1/4 teaspoon salt
• 1 tablespoon vanilla extract
Instructions:
1. Peel and pit the avocados, then blend them in a food processor until smooth.
2. In a medium bowl, whisk together cocoa powder, honey or maple syrup, and salt until well combined.
3. Add the heavy cream or coconut cream to the dry ingredients and whisk until smooth.
4. Add the vanilla extract and blend until fully incorporated with the avocado puree.
5. Combine the two mixtures in a large bowl and stir until smooth and creamy.
6. Refrigerate for at least 2 hours before serving.
Cooking Time: None! This pudding is ready to enjoy immediately after refrigeration.
Quinoa veggie fried rice
Transform leftover veggies into a nutritious and flavorful dish with this quinoa-based fried rice recipe.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed veggies (e.g., bell peppers, carrots, broccoli, mushrooms)
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the mixed veggies and cook until they start to soften, about 5 minutes.
4. Add the cooked quinoa, soy sauce, salt, and pepper. Stir-fry for about 2 minutes, breaking up any clumps with a spatula.
5. Taste and adjust seasoning as needed.
6. Garnish with chopped scallions, if desired.
7. Serve hot and enjoy!
Cooking Time: Approximately 15-20 minutes
Greek yogurt parfait
A simple and refreshing dessert or snack, this Greek yogurt parfait is a perfect combination of creamy yogurt, sweet honey, crunchy granola, and juicy berries.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons honey
– 1/4 cup granola
– 1 cup mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon chopped fresh mint leaves (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt.
2. Drizzle the honey over the yogurt.
3. Sprinkle the granola evenly over the honey.
4. Top with the mixed berries.
5. Garnish with chopped fresh mint leaves, if desired.
Cooking Time: None!
Tips:
– Use your favorite type of yogurt or add a splash of vanilla extract for extra flavor.
– Substitute other types of nuts or seeds for granola, such as almonds or pumpkin seeds.
– Experiment with different types of berries, like blackberries or pomegranate.
Chickpea nuggets
Transforming humble chickpeas into crispy nuggets is a game-changer for veggie lovers and snack enthusiasts alike! This easy recipe yields a tasty, protein-packed treat perfect for on-the-go or as a fun twist on traditional snacks.
Ingredients:
– 1 can chickpeas (15 oz)
– 1/2 cup whole wheat panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1/4 teaspoon paprika
– Salt, to taste
– Optional: your favorite seasonings or herbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. Drain and rinse chickpeas.
3. In a medium bowl, mash chickpeas with a fork until coarsely chopped.
4. Add panko breadcrumbs, olive oil, garlic powder, paprika, and salt. Mix well.
5. Shape into nugget-sized pieces (about 1/4 cup each).
6. Place on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until crispy and golden.
Cooking Time: 20-25 minutes
Berry chia seed jam
Make a delicious and nutritious jam using fresh berries and chia seeds! This recipe is perfect for topping toast, yogurt, or oatmeal.
Ingredients:
– 1 cup mixed berries (blueberries, strawberries, raspberries)
– 2 tablespoons chia seeds
– 2 tablespoons honey
– 2 tablespoons lemon juice
– Pinch of salt
Instructions:
1. Rinse the berries and pat dry with a paper towel.
2. In a medium saucepan, combine the berries, chia seeds, honey, lemon juice, and salt.
3. Bring the mixture to a simmer over medium heat, stirring occasionally.
4. Reduce heat to low and let it cook for 15-20 minutes, or until the jam has thickened and the berries have broken down.
5. Remove from heat and let cool completely.
Cooking Time: 15-20 minutes
Tips:
Use fresh berries for the best flavor. You can also use frozen berries if they’re out of season. Store leftover jam in an airtight container in the refrigerator for up to 2 weeks.
Lentil and veggie soup
This comforting soup recipe combines the nutritional benefits of lentils with a variety of colorful vegetables, making it a perfect meal for a chilly evening. With its rich flavor and satisfying texture, this soup is sure to become a family favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons 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
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: spinach leaves or other favorite vegetables for added nutrition
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, carrots, and celery; cook until vegetables are tender, about 5 minutes.
2. Add lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Taste and adjust seasoning as needed. Serve hot, garnished with spinach leaves or other favorite vegetables if desired.
Cooking Time: 35-45 minutes
Whole wheat banana bread
This whole wheat banana bread recipe is a delicious and healthy twist on traditional banana bread, packed with nutritious whole grains and sweet, ripe bananas.
Ingredients:
– 2 large ripe bananas, mashed
– 1 1/2 cups whole wheat flour
– 1/2 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup unsalted butter, melted
– 1 large egg
– 1 teaspoon vanilla extract
– 1/2 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine flour, sugar, baking powder, and salt.
3. In a separate bowl, mix mashed bananas, melted butter, egg, and vanilla extract.
4. Add wet ingredients to dry ingredients; stir until just combined.
5. Fold in chopped walnuts, if using.
6. Pour batter into prepared loaf pan; smooth top.
7. Bake for 50-60 minutes or until a toothpick inserted comes out clean.
Cooking Time: 50-60 minutes
Spinach and cheese pinwheels
These delicious pinwheels are perfect for a quick snack or lunchbox addition. With a flaky crust, creamy spinach filling, and melted cheese, you’ll be hooked!
Ingredients:
– 1 package of puff pastry, thawed
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup grated cheddar cheese
– 1/4 cup grated mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roll out puff pastry on a floured surface to about 1/8 inch thickness.
3. In a bowl, mix together chopped spinach, cheddar cheese, and mozzarella cheese. Spread the mixture evenly over the center of the pastry, leaving a 1-inch border around edges.
4. Fold the edges up over the filling, then roll the pinwheel tightly but gently. Place on prepared baking sheet.
5. Brush with olive oil and season with salt and pepper.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 15-20 minutes
Summary
Discover 20 healthy recipes that kids will love! From sweet treats like banana oatmeal pancakes and apple cinnamon energy balls, to savory dishes like zucchini pizza bites and cauliflower mac and cheese, there’s something for everyone. Plus, get creative with hidden veggie smoothies, quinoa fried rice, and berry chia seed jam. These nutritious recipes are perfect for picky eaters and will have your kids asking for more!
