From breakfast to dessert: Healthy and tasty recipes for picky eaters
12/03/2020 / By Rose Lidell / Comments
From breakfast to dessert: Healthy and tasty recipes for picky eaters

Kids can be hard to please, especially when they’re still too young to appreciate veggies or “icky-looking” foods. But home cooks have a secret weapon: tried-and-tested recipes and superfoods that look and taste good.

Whether you’re looking for new recipes or a home cook who wants your kids to eat more veggies, below are some dishes you can try making at home. Choose from breakfast omelets, green smoothies, salads and desserts!

Veggie omelets

Eggs are often considered nature’s multivitamin because they contain many vitamins and minerals such as choline, iron and vitamins A, B12 and E, all of which are essential for a growing child’s health.

Omelets are perfect for picky eaters because you can customize them by adding protein, cheese or more veggies.

Ingredients for 3 servings:

  • 3 Eggs
  • Cheese
  • Green, red and yellow peppers, diced
  • Mushrooms, chopped
  • Olive oil or butter for frying


  1. Get a nine to 10-inch skillet and heat oil or butter over medium heat. Spread the oil around the entire bottom of the skillet.
  2. To make a simple omelet, add only the peppers and mushrooms. Add other veggies or a protein if you prefer, like a bit of ham or minced beef.
  3. Put the veggies in the skillet then saute for four to five minutes or until they become tender but still crisp. Remove the veggies from the skillet.
  4. Beat three eggs together, then add a bit of salt.
  5. Re-grease the pan if necessary, then pour the eggs into the skillet once it is hot enough. Let the eggs cook and set.
  6. As the egg cooks, use a spatula to gently move some of the egg toward the center, letting the still runny egg flow to the edge of the pan. Once the top of the eggs are mostly not runny, add the cheese and veggies to one side of the omelet.
  7. After the cheese has slightly melted, fold half of the egg over the omelet filling. Squeeze the egg a bit to press out any remaining uncooked egg.
  8. Remove from heat before serving.

Kid-friendly green smoothie

Green smoothies are often seen in the hands of gym-buffs or dieters, but you can also serve this convenient and healthy drink to kids. The recipe below combines fruits, veggies, and a healthy dose of fat and protein from avocado and Greek yogurt.

Ingredients for 4 servings:

  • 2 Cups of tightly packed kale or spinach leaves
  • 1 Cup of frozen mango chunks
  • 1 Cup of frozen pineapple chunks
  • 1 Cup of unsweetened almond milk (Add more to thin if needed.)
  • 3/4 Cup of plain or vanilla Greek yogurt (Substitute dairy-free yogurt if desired.)
  • 1/2 Cup of mango or pineapple juice
  • 1 Frozen banana
  • 1/2 Avocado


  1. Combine all of the ingredients in a blender. Process until smooth.
  2. Pour into four glasses and serve immediately.

Rainbow spring rolls

Some kids hate veggies, but serving them in a colorful dish like rainbow spring rolls will help entice picky eaters. The recipe below uses translucent rice paper, which shows off the colorful ingredients.

This visually-appealing snack is also great for parties! Naturally dye noodles for a more colorful treat. Use beetroot for pink, turmeric or saffron for yellow and spirulina for green.


  • Rice paper
  • Rice noodles
  • Your kid’s favorite fruit and vegetables (Try using avocado, carrots, corn, cucumber, herbs, peppers, red cabbage, or strawberries.)


  1. Cook the noodles and follow the instructions on the packets. If you want to dye the noodles, separate them into individual bowls for each color and dye. Set aside to cool.
  2. Prepare the rice paper rolls ingredients. Use a spiralizer and metal cookie cutters to create beautiful shapes and textures.
  3. Prepare the rice paper. To “cook” rice paper, fill a shallow dish (it must be wide enough to hold a sheet of rice paper) with tepid water. Place a wrapper in the rice paper water bowl and let them soak for five to 20 seconds or until they are soft and a little tacky to the touch. The rice paper will still be absorbing the water once removed from the liquid, so do each sheet one at a time to prevent them from sticking together. Don’t leave the rice paper sheets in the water too long or they will be too difficult to work with.
  4. Create the rice paper rolls. Place the softened rice paper onto a surface like a ceramic plate, plastic cutting board, or some lightly oiled baking paper. Don’t use a wooden surface.
  5. Layer the ingredients in the center of the rice paper wrapper, then fold in the sides and edges to create a parcel. Place the ingredients you want to be seen through the paper on the bottom layer, then finish with the rice noodles. Don’t over-stuff or the rice paper will split.

Sweet potato nachos

Kids love sweet potatoes because they’re brightly colored and naturally sweet. But if you want to switch things up, try this recipe for sweet potato nachos!

Sweet potatoes are rich in fiber, beta carotene and vitamin C.

Ingredients for 4 servings:

  • 2 long sweet potatoes (1 1/2-1 3/4 lbs or 700-800 g total weight)
  • 2 tablespoons of olive oil
  • 2 teaspoons of cumin
  • 2 teaspoons of dried oregano
  • 2 teaspoons of onion powder (granulated onion)
  • 1 teaspoon of salt
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of pepper

Toppings of your choice:

  • Avocado, diced
  • Black olives, sliced
  • Fresh tomatoes, diced
  • Cheddar cheese, shredded
  • Cilantro leaves
  • Cooked or canned black beans
  • Cooked chicken, finely diced
  • Cooked or canned corn
  • Green onions, sliced
  • Hot sauce
  • Minced beef, cooked
  • Pickled jalapeño pepper rings
  • Salsa (Mild, medium, or spicy, to taste.)
  • Sour cream or Greek yogurt
  • Sweet peppers, diced


  1. Preheat the oven to 425 F. Line two large cookie sheets with parchment paper.
  2. Wash and dry the sweet potatoes, then slice them into rounds with a sharp knife or mandoline. The slices should be a little less than 1/4-inch thick or about .5 cm.
  3. Place the sweet potato slices into a large bowl, drizzle them with olive oil and sprinkle the seasonings.
  4. Toss the sweet potato slices with the oil and seasonings until all sides are evenly coated. Use your fingers to rub any slices with large clumps of seasonings together with slices that are bare.
  5. Place the slices in a single layer on the prepared cookie sheets. Bake the sweet potatoes for 15 minutes, then take the cookie sheets out of the oven. Use tongs to turn each of the slices over. Bake for 15 more minutes.
  6. While the sweet potato slices are cooking, prepare the toppings. Shred the cheese, and slice or dice the other ingredients. Place each topping in a separate little bowl.
  7. Once the sweet potato slices are cooked, lay as many as you want for each person in a single layer on an ovenproof plate. Top with shredded cheese.
  8. Turn the oven down to 325 F and heat each plateful of sweet potatoes in the oven for one minute or until the cheese is melted. Be careful when taking the plate out of the oven, it will be hot.
  9. Add your choice of toppings to the nachos. Add some sour cream or Greek yogurt, too.

Colorful salad jars

This salad jar recipe uses the same technique that the rainbow spring roll does: Presenting veggies in a colorful and enticing manner.

Combine sweet and bitter veggies with protein like beans, eggs and lean chicken meat.

Bitter veggies include arugula, broccoli, Brussels sprouts, cabbage and kale. Sweet varieties include carrots, corn, peas, sweet potatoes and winter squash.

Ingredients for 2 servings:

  • 1 1/2 cups of cooked pinto beans (from a 15-ounce can)
  • 1 cup of cooked long-grain brown rice
  • 2/3 cup of fresh or frozen and thawed corn
  • 1/2 cup of chopped purple cabbage
  • 1/2 cup of chopped spinach or chopped romaine
  • 3 tablespoons of chopped cilantro
  • 3 tablespoons of pumpkin seeds
  • 1 tomato, diced
  • 1/2 avocado, diced
  • Juice of 1/2 lime
  • Additional bitter veggies
  • Additional sweet veggies
  • Dressing of your choice


  1. Layer the beans, rice, tomato, avocado, lime juice, corn, cilantro, pumpkin seeds, spinach and purple cabbage in two wide-mouth jars. Layering the ingredients in this order helps keep them fresh and in their best condition.
  2. Layer additional veggies if you wish.
  3. Top with tight-fitting lids and chill until ready to serve. When you’re ready to eat the salads, add dressing and gently shake to combine.

One-bowl banana bread

Banana bread is a messy treat to bake, but this simple recipe keeps things quick and easy for busy home cooks.

This simpler version only requires one bowl and combines ingredients like almond flour, eggs and flax meal that are full of fiber, healthy fats and protein! The banana bread is also naturally sweet, with a hint of dark chocolate that even the adults will love.

Ingredients for 12 servings:

  • 2 1/2 cups of packed blanched fine almond flour
  • 3 very ripe medium bananas, mashed (You should have 1 1/4 cups mashed banana)
  • 1/2 cup of dark chocolate chips (Dairy-free if desired)
  • 2 tablespoons of extra chocolate chips for sprinkling on top
  • 1/2 cup of flaxseed meal
  • 3 eggs
  • 3 tablespoons unsweetened almond milk
  • 1 teaspoon of baking soda
  • 1 teaspoon of cinnamon
  • 1 teaspoon of vanilla extract
  • 1/2 teaspoon of salt


  1. Preheat the oven to 350 F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray, then set it aside.
  2. Whisk the mashed bananas, eggs, almond milk and vanilla extract together in a large bowl, until well combined. Add the almond flour, flaxseed meal, cinnamon, baking soda and salt. Use a wooden spoon to combine, then fold in the chocolate chips.
  3. Pour the batter into the prepared loaf pan and smooth the top with a spatula. Sprinkle the two tablespoons of chocolate chips on top. Bake for 50 minutes to one hour or until your tester or a toothpick comes out clean in the middle of the bread.
  4. Let the bread cool for 10 minutes in the pan, then remove and transfer to a wire rack to finish cooling completely.
  5. Once cool, cut the banana bread into 12 slices. The bread is best the next day.
  6. Before serving, top the banana bread slices with almond butter or butter and sprinkle with a little sea salt.


  • Add 1/3 cup of chopped walnuts for additional healthy fats.
  • The banana bread should be kept well-covered at room temperature for up to four days. Any longer and the bread must be stored in the fridge or freezer.
  • To make the banana bread last, wrap it in plastic, then wrap it tightly in foil and store it in a reusable bag or freezer-friendly bag for up to three months. Thaw at room temperature when you’re ready to eat.

Sneak more fruits and veggies into your kids’ plates by following these tasty recipes for breakfast, lunch, dinner and dessert!


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