7 Tricks to Creating Healthy Meals Kids Will Eat

October 17, 2024

Getting kids to eat healthy is hard. And it’s important that your kids eat well. In our fantasies, our kids have never heard of a candy bar and live exclusively on lean proteins, vegetables, fruit, and whole grains… but this vision doesn’t exactly align with reality. So what happens when your little sweet-toothed angel flat-out refuses to eat healthy, well-balanced meals?

Thankfully, we have a few tricks up our sleeves. If you need some healthy meals kids will eat, we have you covered. These are six of our tricks to feeding your kids delicious and nutritious meals that aren’t just chicken nuggets.

1. Break out the cookie cutters

Cookie cutters, unsplash — Credit: Unsplash

Cookie cutters are great with baking, but they’re even better with everyday meals. If your kids are refusing to eat meals that they just despise, try breaking out the cookie cutters.

Simply make them a delicious sandwich with whole-wheat bread, romaine lettuce, fresh turkey breast, and a little bit of cheese, and then cut them into fun shapes that your kids will be excited to eat. Add this along with some fruit or vegetables and your kids will devour it.

You can also use the cookie-cutter trick on wholewheat pancakes, healthy pizzas, or even quesadillas.

2. Get inspired by their favorite books or shows

Fun Kids Eat Healthy, Unsplash — Credit: Unsplash

Recipes in children’s books can be wild, but they can also be inspiration for a nutritious meal. For instance, Dr. Seuss’ Green Eggs and Ham is a childhood staple. So why not make it into a proper meal?

Cook some broccoli, peas, and cauliflower in low-salt chicken stock to give it extra flavor. Once tender, drain the vegetables and mash them with a little bit of butter until the texture resembles mashed potatoes.

Next up is the white part of the egg. Just make mashed potatoes as normal. Take the mashed potato, and spread it on a plate until it looks like the white part of a sunny-side-up egg. Next, use an ice cream scoop to get a perfect scoop of the broccoli mix and place it on the potato. And, voila — green eggs!

Now your kids will enjoy being part of their favorite story, and you’ll be happy that you snuck in a bunch of fiber into their next meal.

3. Make food shopping a family activity

Shop with Parents, Unsplash — Credit: Unsplash

Not only are you able to get a healthy meal kids will eat, but you’ll also include them in a fun morning or afternoon activity.

Before heading to the store, you and the kids can make a grocery list to prepare for a meal that they might want. You can also entice them with a delicious treat while you’re there if you have the patience.

When shopping, the kids can help you spot the items on the list to not only help you with the groceries but also get them excited about the meal you’re prepping for. This also gives the kids an option to pick out their favorite fruits and vegetables they might be in the mood for.

This encourages them to try new ingredients which ultimately helps them grow a habit of eating nutritious foods out of enjoyment rather than chore.

4. Get creative with toast

Creative Toast, Unsplash — Credit: Unsplash

One of the best tricks for healthy meals kids will eat is experimenting with simple meals. Kick cereal to the curb for a few days and let the kids get creative with toast.

With so many spreads and toppings, you can find a hearty and nutritious breakfast with just some whole-wheat bread. Try peanut butter with bananas, or mashed avocado with a fried egg. Use those cookie cutters to create unique designs and decorate them, from owls to bears.

It might be time-consuming, but including your kids in decorating their toast with a variety of butter spreads and fruits can be an enjoyable morning activity to start the day.

5. Use sweet potato instead of white potato

Sweet Potato Kids Eat Healthy, Unsplash — Credit: Unsplash

Inspired by this recipe, making a simple swap from white potato to sweet potato is a huge game changer. Tots are a comfort meal that kids crave, so why not opt for a healthier alternative? Sweet potatoes offer more fiber and vitamin A, which benefits your immune function.

When trying the recipe, it’s best to squeeze as much out as possible using a clean dish towel as it has a lot of moisture. Once done, add them to a mixing bowl with an egg, some salt, garlic powder, a pinch of pepper, a glug of olive oil, and half a cup of whole wheat flour.

Mix everything together and form into little patties about the size of your palm. Either bake them in the oven or fry them in a pan with a little bit of olive oil.

6. Give them breakfast for dinner

Breakfast, Healthy Meals Kids Will Eat, Unsplash — Credit: Unsplash

Having breakfast for dinner is a treat. The idea of pancakes and syrup is enticing even for adults. If the kids are complaining too much about your dinner plans, just swap to breakfast.

Quickly scramble some eggs with hidden vegetables like peppers or mushrooms, and then top with cheddar cheese. As for the pancakes, include blueberries or bananas. Cook up some turkey bacon or sausage, and then chop any extra fruit you have in the fridge.

Serve with a full glass of milk to wash it down, and to sneak some more nutrients in for the day. It’s a balanced meal that the kids will surely get excited over.

7. Eat together

Eat Together Kids Eat Healthy, Unsplash — Credit: Unsplash

With school schedules, work, and after-school activities, it’s hard to sit down together as a family for many. But a great way to encourage your kids to eat is by example, which means being present at the table.

Even if you have to make a simple meal in order to find time to sit down, like spaghetti bolognese, it’s still better than nothing. Plus, this avoids screen time, which causes negative eating habits. Sitting down as a family, talking about everyone’s day, and urging the kids to eat their fruits and vegetables is just one of the many ways they can eat a more balanced meal.