A mega list of easy and healthy foods for picky eaters so that you can mix up those meals that are the same day in and day out, and help them learn to eat new and different foods without a battle.
While no two picky eaters like the same exact types of food, there are some new and healthy foods they tend to accept. And, there are other foods that I can almost guarantee you as an occupational therapist (and a mom) that they’ll hard pass on.
That would be the heavily sauced, mixed foods, like lasagna or chicken pot pie, which they can of course learn to eat, but it’s not where I’d start.
Lunch Ideas For Picky Eaters
Instead, I like to be strategic by serving specific food for picky eaters as part of a picky eating plan to help make them more comfortable around different foods. That way you can breathe a little easier knowing they’re getting some good nutrients into their system.
In this post, you’ll find over 27 different foods that can be used for any meal of the day. Mix and match when and how you serve them. And, use this list to inspire you to think of other foods that your picky eater might open wide for. You can also grab more ideas in Healthy Meals for Picky Eaters.
1. Serve food as simple and basic as possible. Casseroles and mixed foods are usually way harder for picky eaters. All the textures mixed together is really overwhelming.
Healthy Meals Picky Eaters Will Eat
Deconstructing foods and serving food family style gives picky eaters a sense of control that will help them be more willing to try a new food.
2. Think about what texture and flavor of foods your child likes. Do they like a lot of crunchy foods? Use that to your advantage. Also consider if they like bland or bold flavors.
Whatever the case might be, offer them other foods with the same type of flavors. You’ll find examples of all foods below.
Easy Dinner Recipes For Picky Eaters (picky Eater Approved!)
If you need help leveraging this check out our 8 Week Meal Plan for Picky Eaters for Breakfast, Lunch and Dinner in the shop. It includes a prep and detailed serving guide, with specific tips for how to present the food at each meal.
Your picky eater is unique and won’t instantly love every one of the foods listed here. Even if you’ve got an extreme picky eater, try to be open minded and think about the tips above to choose some of the foods below.
Pancakes are a food that a lot of picky eaters can learn to love. I like to maximize them with some nutrition, but you’ve got to take it slow. Your picky eater will likely lose their mind if you plop some fresh blueberries in there.
The Best 40+ Veggie Loaded Recipes For Picky Eaters
A lot of picky eaters like crunchy foods. And, making some homemade potato skins is a great way to get added nutrients (the skins are packed with fiber, iron, and other nutrients). You can simply brush with some olive oil if your picky eater doesn’t like cheese.
Apples in general are a great fruit for picky eaters, but if they won’t go for them, try apple chips. They’ll resemble more of a “junk food, ” which may appeal to them.
You can pick these up at the store or make a batch yourself. Also, try other dehydrated fruits, you can find just about every kind. Here’s some blueberry, banana, and apple chips that are available on Amazon.
Quick And Healthy Lunch Ideas For Picky Eaters
Why shredded chicken? It’s a lot less texture than diced chicken breast, which means your picky eater will be more likely to eat it. Go easy on the chicken the first time you serve it if your kid doesn’t typically chicken. Focus on the cheese, and making it crunchy or soft, depending on the texture your picky eater prefers.
Sound simple? It might seem so, but raw veggies are often the gateway to veggies for picky eating kiddos. I usually start with baby carrots, look for really thin ones or cut them in half or quarters if they’re really big.
Cucumbers and snap peas are also often a hit. Work your way up to celery and cauliflower. Broccoli, because it has so much more texture, is usually last to be accepted.
Go To Healthy Snacks For “picky Eaters”
Try serving just carrots or cucumbers to start, as you’re pulling the rest of dinner together. They might just try a few! Use some dips like ranch or yogurt to up the fun factor and mask some of the veggie flavor.
Flatbread with just some seasonings, olive oil, and a little bit of cheese is a great way to get them used to eating pizza, or an alternative to it, if that’s all your picky eater wants to eat.
This is one of my favorite foods for picky eaters! I got my son to eat all kinds of chicken from making my own homemade chicken nuggets. But, you can’t use any ol’ recipe. You need thin and small nuggets to minimize the texture.
Toddler Meals For Picky Eaters
A granola bar is just a step away from a cookie, a food many picky eaters will gladly consume. Try simple granola bars that have ingredients your child already likes.
If they like chocolate, get or make some granola bars with chocolate chips. If they like peanut butter. make sure it has peanut butter in it. Try serving the granola bar cut into smaller squares, almost like a cookie!
Smoothies are smooth, and shouldn’t have chunks. That’s good for picky eaters. Plus, they can be packed with all sorts of nutrients and vitamins. This recipe is very kid friendly.
Healthy Dinner Ideas For Your Picky Eater. Yes, Really!
You don’t want to try a kale and sprouts smoothie right out of the gate, those flavors can take some time to get used to.
These are delicious and only look a little orange, so the color isn’t very different, which is good for picky eaters. They notice the color of their food.
Picky eaters often aren’t too keen on meat, but when you put it on a stick, it changes everything. Usually, preschoolers and older children can handle chicken on stick, but use your judgment and supervision.
Best Healthy Dinners For Kids
Many picky eating kids love bread. I always want to use that to my advantage. When you make a homemade hot pocket, which is basically a pouch of bread, picky eaters that like bread will be more likely to give it a try.
Broccoli can be a hard texture for kids to get past, but when you bread or batter it, your picky eater may be curious and willing to give it a go. You don’t necessarily have to fry the broccoli either.
That’s up to you. Baking works great. If your picky eater likes this, you can also try battered green beans, cauliflower, mushrooms, and other veggies!
Lunchbox Ideas For Picky Eaters
Does your picky eater love grilled cheese? Try making one in a waffle maker, it’s really cool. And, add some fresh spinach leaves in the middle. With all the cheese, it’s almost undetectable, not that I’m encouraging tricking. Have your picky eater help make this, they’ll get a big kick out of watching the bread turn into a waffle.
Not all beef jerky is unhealthy. Look at the packages for no preservatives and sodium. I like these kind and buy them regularly on Amazon. Jerky does have a bold flavor, so it’s perfect for the picky eaters that like a punch of flavor in their mouth. Obviously, it’s a great source of protein.
Make your taco meat using this mild taco seasoning for picky eaters that don’t like any spice. Then, set up all of the toppings in different bowls in the middle of your dining room table and have fun letting everyone make their own tacos.
Best Kid Friendly Dinner Ideas
You could offer soft or hard tortilla as well. Picky eaters are often way more likely to try a food when they don’t feel pressured and are having fun!
When roasted chickpeas turn hard and crunchy, they taste totally different. Picky eaters that love crunch will likely give these a go, and it’s such a good source of protein. You can buy some here on Amazon or make your own with all sorts of different seasonings
Peanuts, cashews, pistachios, almonds, and other nuts can all be successful foods for picky eaters. They’re crunchy and small! Nuts can be a choking hazard for kids under 3 so again use your judgment. Lastly, try different types of nuts with different coatings. Plain peanuts might not be a win, but honey roasted ones could be.
Toddler Snacks: 50 Healthy Ideas For Kids & Picky Eaters
Meatballs are a great food to try with the picky eater that loves softer foods. Problem is a lot of store bought meatballs (and recipes) are sort of dry. You want to make sure they’re juicy and taste pretty darn good. Also, size matters. Small meatballs are likely to go over way better. I created that recipe below that can also be adapted for gluten-free.
I like to grab brown rice cakes to up the nutritional value, but either way, expanding your picky eater’s variety of food to anything new is great. If your kid isn’t into peanut butter, you can serve them plain, with jelly, or Nutella as well.
Does your kid like pickles? Want them to eat some veggies?
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