Introducing a new dish or meal idea to a picky eater can be a daunting task.
It’s often difficult to get them to eat more than just a few selected foods, but we’ve got you covered!
In this post, we’re providing 35 easy meal ideas for picky eaters that are sure to satisfy even the most hesitant of taste buds without compromising nutrition.
35 Easy Meal Ideas for Picky Eaters
1. Chicken Tacos
Picky eaters often enjoy Mexican-style dishes. Switch up the usual beef tacos with seasoned small pieces of chicken.
Pile on some cheese, lettuce, and tomato for added nutrition.
2. Homemade Pizza
Get picky eaters to eat their vegetables by letting them build their own pizza with colorful toppings such as peppers, onions, and mushrooms.
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3. Spaghetti with Meatballs
For an easy yet nutritious meal, mix some cooked pasta with meatballs and your choice of sauce.
Pickier eaters might prefer marinara sauce, but you can add a mix of vegetables for extra nutrition.
4. Grilled Cheese
Grilled cheese is the ultimate comfort food and a favorite of many picky eaters. Grill it with whole-grain bread or add some tomato or spinach for added flavor.
5. Turkey Burgers
Make your own turkey burgers and let picky eaters choose their toppings such as lettuce, tomato, cheese, and ketchup. This is an excellent way to add veggies to their daily diet.
6. Wraps
Chicken or veggie wraps are an easy way to sneak in some greens. A tortilla wrap is a viable alternative to bread for picky eaters who don’t like the texture of bread.
7. Mac and Cheese
Picky eaters enjoy mac and cheese. To boost nutrition, toss in some cooked peas or broccoli florets.
8. Quesadillas
Picky eaters love quesadillas as much as they do tacos. Add some veggies, chicken, and cheese to the quesadilla for added health benefits.
9. Baked Chicken Tenders
Baking chicken instead of frying usually results in a more nutritious and crispy dish. Add some whole-grain breadcrumbs and bake chicken tenders until golden brown.
10. Tuna Salad
Children who like mashed potatoes also enjoy mixing up recipes. Let them mix their canned tuna, mayo, and other favorite ingredients to make a tuna salad. Serve them with toasted buns for added texture.
11. Omelets
Omelets loaded with ham, cheese and veggies are perfect for a quick breakfast or dinner.
12. Grilled Chicken
A simple and healthy meal for picky eaters is grilled chicken. Marinate the chicken breasts with your choice of spices, grill them and serve them with their favorite side dish.
13. Muffin Tin Frittatas
Mix eggs, milk, and veggies and pour them into muffin tins. Bake them until puffed and golden brown for a simple, protein-packed breakfast or lunch.
14. English Muffin Pizza
Similar to homemade pizza, replace the crust with an English muffin. Let picky eaters add their favorite toppings before broiling until the cheese is melted.
15. Roasted Veggies
Roasting vegetables brings out their natural sweetness. Chop carrots, broccoli, sweet potatoes, and cauliflower, and toss them with olive oil, salt and pepper before baking in the oven.
16. Rice and Beans
Mix canned beans, rice and spices for a filling dish that’s easy for picky eaters to digest.
17. Chicken Stir-Fry
Make stir-fry with chicken or any protein of your choice and add carrots, onions, and broccoli for added nutrition.
18. Chicken Nuggets
Make your own chicken nuggets using whole-grain breadcrumbs and bake them for a crispier option.
19. Meatloaf
Add some veggies such as zucchini or grated carrots into the mix and make a simple meatloaf dish. For extra nutrition, mash sweet potatoes for a healthier alternative to french fries.
20. Shepherd’s Pie
Shepherd’s pie is a very nutritious and tasty option for many picky eaters. Mash cooked potatoes with cheese and milk, add meat, and top with a layer of corn and peas before baking it in the oven.
21. Pancakes
Make pancakes with added fruit such as bananas or blueberries for an easy and healthy breakfast option.
22. Baked Ziti
Mix ziti pasta with marinara sauce, cheese, and baked until bubbly for a comforting and easy-to-eat meal.
23. Spaghetti Carbonara
A creamy pasta dish made with eggs, cheese, pancetta, and black pepper, making it a great option for picky eaters.
24. Chicken Alfredo
Cooked chicken with fettuccine and Alfredo sauce is a kid-friendly meal that’s easy to prepare.
25. Hamburgers
Homemade hamburgers allow picky eaters to select their preferred toppings like lettuce, tomato, cheese, and ketchup.
26. Veggie Quesadillas
Sneak veggies into quesadillas by adding sautéed peppers, onions, and mushrooms along with cheese.
27. Crispy Baked Fish Sticks
Breaded fish sticks baked until golden brown offer a healthier alternative to fried fish sticks.
28. Cheese Tortellini
Cheese tortellini is a simple and delicious pasta option for kids. Serve with tomato sauce or butter.
29. Beef Stew
A hearty and flavorful beef stew made with tender pieces of meat, carrots, and potatoes. Serve with bread for dipping.
30. Sausage and Peppers
Sautéed sausages with colorful bell peppers and onions are great for picky eaters.
31. Mashed Potatoes and Gravy
Creamy mashed potatoes with gravy are a classic comfort food that most children enjoy.
32. Chicken Tenders with Dipping Sauces
Breaded and baked chicken tenders with a variety of dipping sauces make a fun and customizable dinner.
33. Creamy Tomato Soup
A warm bowl of tomato soup served with a grilled cheese sandwich is a comforting and satisfying meal.
34. Tuna Melt
A tuna salad mixture topped with cheese and broiled until bubbly is a tasty open-faced sandwich.
35. Mini Meatball Subs
Mini meatballs served on small rolls with tomato sauce and melted cheese make for a kid-friendly meal option.
Final Thoughts,
As a parent or caregiver, mealtime can be stressful with a picky eater. But with these 35 meal ideas for picky eaters, you can rest assured that your child is getting proper nutrition.
Don’t be afraid to experiment with different ingredients and mix and match to find your preferred option. Remember to involve your picky eaters in the planning, shopping, and cooking process. Happy eating!
