Dinner Ideas for Your Little Picky Eaters

All parents know the struggle of finding meals to make for their kids that they will actually eat. Chances are, at some point in your child's life, they will refuse to eat anything that looks healthy. After all, little children are known to be picky – it's a normal phase in child development.

Though your child will likely grow out of this phase, it can be a big struggle to find simple recipes that they will eat that still provide them with the nutrients they need.

Being a parent sometimes requires some creativity. Whether you try to hide the nutritious vegetables somewhere in the meal where your child won't see them, or you make a dinner that "lays it all out on the table" so to speak, but is simple enough to be kid-approved, there are many ways to tweak your dinners to make them appealing to your child.

This article will suggest different ways to make your dinners picky-friendly, and will provide you with some recipes for picky eaters that your kids will love! Soon, they'll be asking for seconds!

Recipes That Hide the Vegetables

Hidden Veggie Chicken Noodle Soup

This recipe is a take on the classic chicken noodle soup that kids love. It's one of the most simple and delicious dinner ideas, packed with nutrients from the vegetables, turmeric, and garlic, and full of protein from the chicken. Chicken noodle soup is great for sick days or when the weather is chilly. Best of all – it's fully blended so your child won't know it has any vegetables in it!

Ingredients:

10 cups of half water and half low-sodium veggie broth

1 stalk celery, cut in half

1 onion, chopped roughly

2 carrots, peeled

3 garlic cloves, peeled and whole

4 chicken thighs

2 yukon gold potatoes, chopped roughly

1/2 tbsp of salt (adjust to taste at the end)

1/2 tsp turmeric

1 cup macaroni or orzo pasta

fresh parsley (optional)

1. Fill a big pot with the half water and half veggie broth and then add in the washed and peeled vegetables. Turn the stove to high and once it comes to a boil, add the chicken thighs.

2. Skim off any foam with a spoon and add the salt. Then reduce heat to medium-low and cover the pot partially with a lid. Let it simmer for 35 minutes or until the vegetables are super soft and the chicken has boiled.

3. While the soup is cooking, boil the orzo or the macaroni in a separate pot full of water. Once cooked according to the package, drain and set aside.

4. Take out the chicken and after it cools, shred it. Take out the veggies with a slotted spoon and throw them in a blender with a few scoops of the broth.

5. Blend everything until completely smooth and add it back into the pot with the shredded chicken and the cooked macaroni or orzo.

6. Add the parsley for garnish, serve, and enjoy!

Hidden Veggie Mac and Cheese

Mac and cheese is one of your classic recipes for kids. Most children already love it, and with this recipe, they'll never suspect that you added cauliflower, butternut squash, and carrots to their favorite meal! This is a healthy take on a well-loved comfort food. You can use either fresh or frozen vegetables for this recipe.

Ingredients:

3 cups uncooked elbow macaroni

1 cup cauliflower florets

1 cup chopped butternut squash

1 cup chopped carrots

1 cup milk

2 cups shredded cheddar cheese, or any cheese blend you prefer

4 oz cream cheese, softened and cut into cubes

1/2 tsp salt

1/4 tsp ground black pepper

1. Bring a large pot of water to a boil, and add the salt. Add the macaroni and cook according to the package, until al dente. Drain and set aside.

2. Add cauliflower, butternut squash, and carrots to another large pot with enough water to just cover them. Let them boil until they are tender and soft, about 10 minutes, and then drain.

3. Add the vegetables and milk to a blender or food processor and puree until completely smooth.

4. Pour the pureed vegetables into a saucepan over medium-high heat. Add the shredded cheese and cubes of softened cream cheese. Stir together and let it simmer until the cheese melts.

5. Once the sauce is smooth and creamy, add the cooked macaroni and mix it together. For a bonus, you can add breadcrumbs on top! Serve and enjoy!

Basic Yet Healthy Recipes

Shrimp and Veggie Quesadillas

Though the veggies aren't hiding in this recipe, your kids will still love it because it is full of shrimp and gooey melted cheese. Quesadillas are a crowd favorite among children, so your picky eater will still enjoy this secretly healthier version of a cheesy quesadilla!

Ingredients:

3 tbsp salted butter, more if needed

1 large yellow bell pepper, finely chopped

1 5 oz package of baby spinach

5 green onions, chopped

1 lb large shrimp, peeled, deveined, and cut into chunks

1 1/2 tsp ground cumin

1/2 tsp salt

Black pepper to taste

1/2 cup salsa verde

6 large whole wheat flour tortillas

2 cups shredded Monterey Jack cheese, or more to taste

Juice of 1 lime

1. Melt 2 tbsp of the butter in a large skillet over medium heat. Add the bell pepper and cook until just soft, about two minutes. Then add the spinach and scallions and cook until the spinach wilts and juices evaporate, about 3 minutes.

2. Add the shrimp and sprinkle with the cumin, salt, and pepper. Toss and cook until the shrimp are just cooked through, about 2 minutes. Add the salsa, bring to a simmer, and cook until thickened, about 2 minutes. Pour the filling into a bowl, and add the lime juice.

3. Lay the tortillas on a cutting board or plate. Scoop filling onto one half of each tortilla, making sure not to scoop up the liquid, and then sprinkle generously with cheese. Fold the tortilla in half over the filling.

4. Wipe the skillet, and then return it to medium heat. Add the last tbsp of butter and let it melt. Cook each quesadilla until both sides are browned and crisp and the cheese has melted, about 2 minutes per side.

5. Serve with sour cream and hot sauce, or for the picky eaters who don't like sauce, these quesadillas are still yummy on their own. Enjoy!

Baked Chicken Tenders and Fries

When thinking of dinner ideas, it is true that most picky kids love simple basics like mac n cheese, quesadillas, chicken tenders, and fries. These baked chicken tenders and homemade french fries are a great way to make a dinner that is familiar and loved by your kids, but is still healthy! This meal is baked, not fried, limiting additional calories or fats.

Ingredients:

Chicken Tenders

1 lb boneless, skinless chicken breasts cut into 1-inch thick strips

1 cup flour

3 large eggs

1/4 cup water

2 1/2 tsp seasoned salt (store-bought or homemade)

2 cups plain panko breadcrumbs

1 1/2 tbsp olive oil

Olive oil cooking spray

French Fries

2 lb russet potatoes cut into french fry shapes

2 tbsp olive oil

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp garlic powder

1/2 tsp onion powder

1. 30 minutes before cooking, prep the fries by soaking the french fry-shaped potatoes in a large bowl of cold water for about 30 minutes.

2. Preheat the oven to 425°F. Place an oven-safe baking rack on a rimmed baking sheet and lightly spray with olive oil cooking spray, for the tenders. Then lightly spray a second rimmed baking sheet with olive oil cooking spray, for the fries.

3. Drain the potatoes and dry them as well as possible. Rinse and dry the bowl that you soaked them in, and then place the potatoes back in it. Drizzle with the olive oil and sprinkle with salt, pepper, garlic powder, and onion powder. Make sure the spices are distributed well across all the fries. Spread in a single layer on their baking sheet and set aside.

4. For the chicken tenders, first, prepare the breading station by mixing flour and 1 tsp of the seasoned salt in a dish. Then in another dish, whisk the eggs, water, and 1 tsp of the seasoned salt. In a third dish, combine 2 cups of breadcrumbs and the rest of the seasoned salt.

5. Dip each chicken strip into the flour mixture, coating it completely. Shake off excess flour, dip into the egg wash, and then finally place into the breadcrumb mixture. Make sure the breadcrumbs coat the strip evenly, then place it onto the baking rack. Repeat for all the strips, and then lightly spray them with additional olive oil spray to make sure they turn golden brown when baked.

6. Place both trays in the oven next to each other, in the lower third of the oven. Bake the chicken tenders for 10-13 minutes, or until the internal temperature reaches 165°F. Bake the fries for 15-20 minutes, then flip them, and bake for another 5-10 minutes. If you'd like both the fries and tenders to be done around the same time, start baking the fries earlier, around when you start breading each chicken strip.

7. Serve together with ketchup, ranch, or whatever sauces your child prefers! Enjoy!