One of the most frustrating things about parenting is trying to get your kids to eat their vegetables. Sure, they love pizza and burgers just as much as the next kid, but why can’t they seem to stomach anything green? Moms and dads everywhere have been forced to learn how to cook healthy meals for picky eaters.
If you’re struggling with how to do this yourself, don’t worry we’ve got you covered. In this 10-meal meal plan, you’ll find recipes for everything from breakfast to dinner, all of which are perfect for those kids who refuse to eat anything that isn’t red, white, and blue.
A Mediterranean-Style Quinoa Bowl with Roasted Butternut Squash and Spinach
If you’re looking for a delicious and nutritious meal that your picky eater will love, try this Mediterranean-Style Quinoa Bowl with Roasted Butternut Squash and Spinach. The quinoa is cooked with spices and flavoured with tomatoes, so it has a bit of depth of flavor as well as nutritional benefits.
The roasted butternut squash is a perfect addition to the dish; it’s sweet, savoury, and smooth. Spinach provides additional nutrients and healthy antioxidants. This bowl is perfect for a quick and easy meal that will leave you feeling full and satisfied.
Crispy Tofu Buddha Bowl with Spicy Sesame Dressing
Looking for a healthy and hearty meal that your picky eaters will love? This Crispy Tofu Buddha Bowl with Spicy Sesame Dressing is just the dish for you!
First, start by making the spicy sesame dressing. Mix together soy sauce, rice vinegar, honey, sriracha sauce, and garlic powder to create a flavorful and spicy dressing.
Next, prepare the tofu bowls by cutting slabs of tofu into bite-sized pieces and coating them in cornstarch. Heat up a large skillet over medium-high heat and add oil to coat. When heated, sauté the tofu until golden brown and crispy on both sides.
To assemble the bowls, place a layer of cooked tofu at the bottom of each bowl. Drizzle the spicy sesame dressing over the fresh spinach, diced red onion, and bell pepper. Serve right away and enjoy!
Thai Green Curry Shrimp with Coconut Rice
When it comes to healthy meals for picky eaters, Thai green curry shrimp with coconut rice is the perfect option! This dish is packed with flavor and will leave your palate satisfied. Not to mention, it’s also a great way to get your daily dose of vitamins and minerals.
The key to this dish is coconut rice. It’s a grain that’s high in fiber, which helps to keep you full longer. Plus, the addition of coconut milk makes this rice creamy and flavorful. And because it’s made with shrimp, this meal is packed with protein.
If you’re looking for a delicious and nutritious meal that your picky eater will love, try Thai green curry shrimp with coconut rice!
Spicy Kale, Sweet Potato, and Black Bean Enchiladas
Forget the enchiladas your grandma always makes. This healthy and spicy kale, sweet potato, and black bean enchiladas will win over any picky eater. And they’re not just for vegetarians either they’re loaded with flavour and perfect for a hearty meal any time of day.
Start by prepping your ingredients: soak the black beans overnight or cook them on the stovetop until tender. Peel and dice the sweet potatoes into small pieces, then place them in a large bowl. Rinse and chop the kale into small pieces, then add it to the bowl.
To make the enchiladas, start by heating a large skillet over medium heat. Add in half of the bread crumbs and let it cook until golden brown and crispy. Drain any excess grease from the black beans and add them to the skillet, followed by half of the shredded cheese and half of the diced onion. Cook until everything is hot and bubbly, then spoon it evenly into each tortilla shell.
Spread 12 cups of sauce on top of each tortilla filling. Roll up each tortilla tightly like a burrito, then place them seam-side down in a baking dish. Repeat with the remaining ingredients (sauce, breading, cheese, onion).
Bake for 10–15 minutes until everything is hot and bubbly around the edges serve immediately!
Skewers of BBQ Seitan with Sweet and Tangy Slaw
If you’re looking for a unique, healthy meal that your picky eater will love, try BBQ seitan skewers with sweet and tangy slaw.
Seitan is made from wheat gluten, so it’s a good option if you’re trying to feed a vegetarian or vegan family member who doesn’t like meat. In this meal, the seitan is marinated in a simple soy sauce and honey mixture, then grilled until slightly charred.
The skewers are topped with a delicious mix of shredded cabbage and carrots and served with a creamy slaw made with almonds and vinegar. This dish is both savoury and sweet, making it an ideal choice for anyone who wants something different but still nutritious.
Apple-Cinnamon Oatmeal Pancakes with Streusel Topping
These Apple-Cinnamon Oatmeal Pancakes with Streusel Topping are the perfect healthy breakfast for picky eaters. These pancakes are fluffy and delicious, and they’re topped with a yummy streusel topping. The applesauce in the batter gives them a nice sweetness, and the cinnamon provides a touch of flavour. They’re perfect for any morning, and they’re sure to please everyone in your family.
If you’re looking for a nutritious breakfast that your picky eater will love, then look no further than these Apple-Cinnamon Oatmeal Pancakes with Streusel Topping. These pancakes are light and fluffy, and they’re loaded with vitamins and minerals.
The applesauce in the batter adds a nice sweetness to them, while the cinnamon provides a touch of flavour. This recipe is easy to follow, and it’s sure to become a favourite in your household.
As a child, it was often difficult to get my parents’ attention when I wanted dinner. They would either give me something they had cooked in the Instant Pot or just serve me some mushy peas with a side of bread.
As I got older, I learned how to cook and grew more adventurous in the kitchen. However, even now that I am an adult and have a housekeeper who cooks for me regularly, food can still be a challenge for me to enjoy.
That’s why this list of 10 healthy meals for picky eaters is so important. Not only are these dishes delicious, but they are also packed with vitamins, minerals, and other nutrients that will help you stay healthy throughout the day.