17 Delicious And Healthy Meals For Kids

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• Meaty meals
• Veggie-filled meals
• Vegan meal options

Mealtimes are rarely fun when you have a fussy child to deal with. Some kids are picky eaters while others are plain stubborn and refuse to eat anything except their favorite burger, chocolate, or pop tarts. But junk food for a meal is not an option, is it?

Here at MomJunction, we understand your pain. We want our kids to eat healthy food without complaining. So what do we do? We bring recipes to make healthy meals for kids, something they will enjoy eating for lunch, dinner, and even breakfast!

17 Healthy And Easy Kid-Friendly Meals

When you want a child to eat something, you have to make it taste and look good. With that in mind, we have selected these recipes that can keep your child healthy and happy. For convenience sake, we have categorized the recipes.

Non-vegetarian dishes

1. Slow cooker tortilla soup

Slow cooker recipes are time-consuming. But the time spent on preparing these dishes is worth it if your child is going to enjoy the food and finish his meal without fussing.

You will need:

• 3 skinless chicken thighs
• 1 ½ cups chicken broth
• 1 ½ cups cooked beans
• 1 can of diced tomatoes with green chilies (10 oz)
• 1 yellow onion, chopped finely
• 1 jalapeno, chopped finely
• 3 garlic cloves, crushed and chopped
• 20 tortilla chips
• 1 ½ cups water
• ½ tsp cumin powder
• ½ tsp chili powder
• 3 tbsp freshly chopped coriander (cilantro)
• Juice of ½ a lemon
• ½ cup cheese, shredded

How to:

1. Put the chicken, beans, tomatoes, onion, garlic, chicken broth, water, jalapeno, cumin powder, and chili powder in a slow cooker. Cook it for three to four hours on high flame and around six to eight hours on low flame.
2. Take the lid off the slow cooker and take out the chicken pieces. Remove the meat, shred, it and add it back to the pot.
3. While it is still on the stove, stir in the lemon juice.
4. In a small bowl, crumble the tortilla chips and pour some bean soup on top.
5. Garnish with cilantro and grated cheese, and serve hot.

Preparation time:

3h 10min
Servings: 4
Nutrition value: Calories – 275Kcal, carbohydrates – 29g, protein – 22g, fat – 8g, cholesterol – 56mg

[ Read: Delicious Soup Recipes For Kids ]

2. Dinner meatloaf muffins

Muffins are ideal for breakfast, but if you make them with meatloaf, you can have them for dinner as well.

You will need:

• 1 tsp olive oil
• 1 ½ pounds lean beef, extra lean
• 1 cup finely chopped onion
• ½ cup diced carrots
• 2 eggs
• 1 cup finely crushed crackers
• 1 tsp dried oregano
• 1 cup ketchup
• 2 garlic cloves, minced
• 1 cup ketchup, divided into two
• 2 tbsp prepared mustard
• 1 tsp Worcestershire sauce
• Cooking spray
• Pinch of ground pepper

How to:

1. Preheat the oven to 350°F.
2. Heat the olive oil in a skillet. Add chopped onion, carrots, dried oregano, and the garlic to the pan and saute for two minutes.
3. Let the onion mixture cool and then combine it with ketchup. Add the rest of the ingredients, except the cooking spray, to the onion mixture in a large bowl and mix.
4. Grease the muffin cups with the cooking spray and spoon in the meatball mix to the muffin cups. Bake for 25 minutes and let it stand for five minutes.

Serve warm.

Preparation time: 35min
Servings: 6
Nutrition value: calories – 276Kcal, carbohydrates – 21.7g, protein – 28.7g, fat – 8.6g, cholesterol – 131mg

3. Carrot whole wheat pancakes

The first meal of the day is the most important, and this is how you make that meal healthy.

You will need:

• 1 cup whole wheat flour
• 2 cups grated carrots
• 3 tablespoons brown sugar
• 1 organic egg
• 1 1/4 teaspoon pumpkin pie spice (can use cinnamon)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2 1/2 tablespoons finely chopped walnuts
• 3/4 cup skim milk
• 1/4 cup light cream
• 1 teaspoon vanilla
• Dash of salt

How to:

1. In a bowl, mix the flour, baking soda, baking powder, pumpkin pie spice, and salt. Add the walnuts and mix again.
2. Combine the egg, milk, brown sugar, carrots, vanilla extract, and cream and whisk it properly. Stir this mixture into the flour mixture, until there are no flour lumps left.
3. Heat a flat pan and spray non-greasy cooking spray. You can also use half spoon of oil instead.
4. Add one-fourth cup of the batter to the pan and let it be until the top starts bubbling. Flip it and let the other side cook as well.
5. Serve with agave or maple syrup.

Preparation time:

10min
Servings: 7-8 pancakes
Nutrition value: calories – 134.5Kcal, carbohydrates – 23.5g, protein – 4.125g, fat – 3.5g

[ Read: Lunch Box Recipes For Kids ]

4. Greek salad with chicken

Salads are perhaps the healthiest of all foods. If your kids enjoy eating different varieties of salads, here is one you can make for them.

You will need:

• 2 ½ cups cooked chicken, chopped
• 6 cups fresh Romanian lettuce, chopped
• 2 medium tomatoes
• 1 cucumber, peeled and chopped
• ½ cup onion, finely chopped
• ½ cup sliced black olives
• ½ cup crumbled feta cheese
• 2 tbsp olive oil
• 1/3 cup red-wine vinegar (alcohol-free)
• 1 tbsp of fresh dill, chopped
• 1 tsp garlic powder
• ¼ tsp each of salt and ground pepper

How to:

1. In a large bowl, whisk the vinegar, dill, garlic powder, salt, and pepper.
2. Add the lettuce, chicken, tomatoes, cucumber, onion, sliced olives, and feta cheese.
3. Toss them to mix the ingredients and coat the vegetables and serve.

Preparation time:

25min
Servings: 4
Nutrition value: calories – 343Kcal, carbohydrates – 31g, protein – 126mcg, fat – 18g, cholesterol – mg

5. Super-healthy salmon burger

A nice change from the regular hamburger, the salmon burger is an excellent dinner option for kids. And it is super healthy too.

You will need:

• 4 boneless, skinless salmon fillet chunks
• Wedges, to serve
• 2 tbsp Thai red curry paste
• 1 tsp soy sauce
• A piece fresh root ginger, grated
• A bunch of coriander; half leaves picked and half chopped
• 1 tsp vegetable oil
• lemon

For the salad:

• 1 small cucumber
• 2 carrots
• 1 tsp golden caster sugar
• 2 tbsp white wine vinegar

How to:

1. Pulse the salmon chopped coriander, ginger, and soy in a blender, until properly mixed. The paste should be hard.
2. Make burger patties from the salmon paste. Heat oil in a non-stick pan and fry the salmon patties until brown on both sides. Take them off the heat once they are fully cooked and crisp. Peel strips of carrot and cucumber and add them to the bowl. Add the vinegar and sugar and toss until they are dissolved.
3. Put the salmon patties between the wedges and divide the salad between them.
4. Serve with chips or fries if you like.

Preparation time:

20min
Servings: 4
Nutrition value: calories – 292Kcal, carbohydrates – 7g, protein – 29g, fat – 17g

[ Read: Sandwich Recipes For Kids ]

6. Chicken and leek pot pie

Pot pies are filling and healthy as well. Here is a simple chicken pot pie recipe that the kids will like.

You will need:

• 500g boneless skinless chicken breast, cut into small chunks
• 500g parsnip, peeled and diced
• 300g floury potato, peeled and diced
• 4 leeks, sliced
• 2 tbsp low-fat crème fraîche
• 1 tbsp olive oil
• 2 tsp cornflour
• 1 tbsp whole grain mustard
• Grated zest 1 lemon
• 2 tbsp chopped parsley

How to:

1. Preheat the oven to 350°F.
2. Boil the potato and parsnip chunks until they are tender. Drain, reserve the water, and mash the vegetables.
3. Toss the chicken pieces with corn flour.
4. Heat olive oil in the skillet and saute the leeks for three minutes, or until they turn soft.
5. Add the chicken and the water from the boiled potato and parsnips and bring it to a boil, while stirring.
6. Simmer for ten minutes and take it off heat once the chicken is tender. Stir in the lemon zest, mustard, and crème fraîche.
7. Divide the chicken mixture between four pie pans or dishes and add the potato-parsnip mash on top and spread it evenly with a fork.
8. Bake for 25 minutes or until the potato topping turns crisp and golden brown.
9. Serve hot.

Preparation time:

1h 10min
Servings: 4
Nutrition value: calories – 341Kcal, carbohydrates – 33g, protein – 36g, fat – 8g

7. Seven-layer salad

The more the vegetables and fruits in the salad, the healthier it is. This multi-layered, mid-Western salad can make an excellent side dish for lunch, especially during summers.

You will need:

• 8 cups shredded Romanian lettuce
• 3 strips bacon, cooked and crumbled
• 1 cup frozen or fresh peas
• 1 cup grape tomatoes, halved and diced
• 1 yellow bell pepper, diced
• 1 cup celery
• ½ cup scallions
• ¾ cup low-fat, egg-less mayonnaise
• ¾ cup nonfat plain yogurt
• 2 tsp apple cider vinegar
• 2 tsp sugar
• ½ cup shredded cheddar cheese
• ¼ teaspoon each of salt, ground pepper, and garlic powder
• 1/c cup thinly sliced basil

How to:

1. Take a large bowl and add the shredded lettuce. Add a layer each of peas, bell peppers, tomatoes, celery, and the scallions on top.
2. In another bowl, whisk vinegar, yogurt, mayonnaise, garlic powder, salt, pepper, and sugar until you get a creamy mixture.
3. Sprinkle the mayo mixture on top of the scallions layer and spread evenly using a spatula.
4. Sprinkle with basil and cheese.
5. Cover and refrigerate for a day. Serve chilled.

Preparation time:

30min
Servings: 10
Nutrition value: calories – 121Kcal, carbohydrates – 11g, protein – 5g, fat – 7g, cholesterol – 13mg

[ Read: Baking Recipes For Kids ]

8. Chicken ranch pasta bowl

How about some ranch style pasta with chunks of chicken in it? This is a healthy and tasty dish that you can make for your kids in just 20 minutes if you have cooked chicken.

You will need:

• 1 cup chicken, cooked
• ½ cup diced tomatoes
• ½ cup chopped onions
• 2/3 cups ranch dressing
• 1 slice bacon
• 1 cup pasta, uncooked
• ½ teaspoon garlic powder
• ½ teaspoon lemon juice

How to:

1. Prepare the sauce – combine the ranch dressing, lemon juice, and garlic powder in a bowl. Set aside.
2. Cook the pasta in boiling water for about eight to ten minutes, or until it is tender but firm.
3. Fry the slice of bacon, until it is crispy. Crumple it and drain the fat, leaving one teaspoon of the fat for later use.
4. Add the crumbled bacon and onions and saute until the onions turn slightly brown. Add in the pieces of chicken and cook.
5. In a bowl, add the pasta, chicken and bacon dressing. Toss to mix well and serve.

Preparation time:

20min
Servings: 2
Nutritional value: Calories – 722.1Kcal, carbohydrates –46.2g, protein – 25.8g, fat –48.4 g, cholesterol -81.6mg

9. Sausage and bean stew with mustard mash

Stews are as healthy and filling as pies, but they are easy to make as well. Here is a healthy stew recipe that your kids may like.

You will need:

• 1.1kg potatoes, peeled, diced
• 16 beef chipolata sausages
• 400g can borlotti beans, drained and rinsed
• 1 large red onion, cut into thin wedges
• 400g can of cherry tomatoes, in tomato juice
• 2/3 cup milk
• 2 garlic cloves, crushed
• 1 tablespoon whole grain mustard
• 2 tablespoons olive oil
• pinch dried chili flakes
• 1 teaspoon fennel seeds, crushed
• 1 tablespoon fresh thyme leaves, chopped
• 2/3 cup fresh parsley leaves, coarsely chopped

How to:

1. Boil the potato in a large saucepan, until it becomes tender. Transfer the boiled potato into another, heatproof bowl, and mash it. Add the milk and mustard and whisk with a wooden spoon until you get a creamy mixture. Season with salt and pepper, cover and set aside.
2. Heat half the oil in another saucepan and add the sausages. Cook them, turning them every five minutes, until they are brown on all sides. Move to a plate.
3. Add the remaining oil to the pan and add the onions, chili, garlic, and fennel, and cook until the onions have softened.
4. Add the thyme, tomatoes, and one cup cold water to the onions and boil for around ten minutes. Simmer and stir it occasionally.
5. Add the sausages and beans to the tomato mix and let it simmer for five minutes.
6. Stir in half the parsley and take it off heat. Sprinkle the remaining parsley and serve with mashed potatoes.

Preparation time:

45min
Servings: 4
Nutrition value: calories – 740.9Kcal, carbohydrates – 12g, protein – 31g, fat – 42g, cholesterol – 85mg

[ Read: Pizza Recipes For Kids ]

10. Summer bolognese

This is a more vegetables and less meat fare, the ideal dinner recipe for summer evenings.

You will need:

• 250g minced beef
• 2 courgettes or zucchinis, diced
• 4 celery sticks, chopped
• 3 carrots, chopped
• 2 onions, chopped
• 1 tbsp tomato puree
• 400g tomatoes, chopped
• 400g fettuccine
• 200g green peas
• 2 tbsp olive oil
• 4 garlic cloves, minced
• Chopped parsley for garnish

How to:

1. Cook the fettuccine as per the instructions and set it aside.
2. Heat olive oil in a deep frying pan. Add the garlic, onions, celery, and courgettes, and saute for one minute. Cook them for ten more minutes, or until they turn soft. Add a splash or two of water if needed.
3. Turn the heat up a little and add the minced beef. Stir until the beef crumbles and add the tomato puree, tomatoes, and a can of water. Let it simmer for 15 minutes.
4. Add the peas to the sauce and simmer for two more minutes. Stir it in the cooked pasta, garnish with parsley and serve.

Preparation time:

55min
Servings: 4
Nutrition value: calories – 474Kcal, carbohydrates – 58g, protein – 25g, fat – 16g

Vegetarian dishes

11. Vegetable kathi roll

This is an easy dinner recipe made with tortilla rolls or chapati rolls and a load of vegetables.

You will need:

• 4 whole wheat chapatis or tortillas
• 1 onion, chopped
• 1 green capsicum, diced
• 2 tomatoes, chopped
• 1 tsp turmeric powder
• 2-3 tbsp tomato puree
• 2 tbsp ginger-garlic paste
• 1 cup tofu
• 2 tsp cooking oil
• salt to taste
• Mint and cilantro paste
• Chaat masala
• ¼ tsp Red chili powder
• ¼ cup yogurt
• ¼ tsp garam masala

How to:

1. Heat oil in a pan and add chopped tomatoes. Saute for a minute and then add the ginger-garlic paste. Saute for two to three minutes. Add the tomato puree and cook on high heat for a minute, while stirring.
2. Add the capsicum, tofu, salt, garam masala, chili powder, and mix well and cook until it is done.
3. Place the tortilla on a flat pan. Mix the yogurt with the mint and cilantro paste and spread it evenly on the tortilla.
4. Place a spoonful of the vegetable mix on the tortilla. Garnish with onion rings and cilantro and roll the tortilla.
5. Serve with tomato sauce or mayonnaise dip.

Preparation time:

26-30min
Servings: 4
Nutrition value: calories – 506.7Kcal, carbohydrates – 58g, protein – 16.4g, fat – 22.5g

[ Read: Chicken Recipes For Kids ]

12. Pizza paratha

A mix of the Italian and Indian bread dishes, this one could be a hit with your kids.

You will need:

For the dough:

• 1 cup wheat flour
• ¼ tsp carom seeds
• ¼ tsp cumin seeds
• ¼ tsp dried mango powder
• Salt to taste
• ½ tsp cooking oil

For the filling:

• 1 cube of cheese
• 1 tomato, chopped
• 1 carrot, diced
• ½ cup of boiled peas
• ½ cup of boiled sweet corn
• ¼ tsp of chopped green chilies
• 1 tsp chopped coriander
• 1 Tsp dried basil
• Salt to taste

How to:

1. Combine the wheat flour, carom seeds, cumin seeds, dried mango powder, and salt with some water and knead it into a fine dough.
2. Cover the dough and set it aside for 15-20 minutes. Make two small balls from the dough and roll them into two rounds, for rotis or wheat tortillas.
3. Combine the ingredients for the filling in a bowl. Place one round on a plate and add a spoonful of the mixture. Cover it with the other round and seal the edges.
4. Heat a flat pan and add a quarter teaspoon of oil. Place the wheat rounds with the filling and cook both sides until done.
5. Cut the cooked pizza paratha into slices and serve.

Preparation time: 2

5min
Servings: 1
Nutrition value: calories – 274.7Kcal, carbohydrates – 39g, protein – 9.5g, fat – 3.5g

13. Macaroni and cheese with veggies

This version of mac and cheese is so healthy and creamy, that your children won’t complain if there are a few veggies in it.

You will need:

• 1 ½ cups elbow macaroni
• 3 cups shredded cheddar cheese
• 3 cups broccoli florets, chopped
• 2 cups cauliflower florets
• 3 large carrots, diced
• 2 celery stalks, chopped
• 1 onion, chopped
• 1 cup chicken broth
• 1 cup skimmed milk
• 1 tbsp butter
• ¼ cup flour
• 1 tbsp Dijon mustard
• ¼ tsp paprika
• 1/8 tsp pepper
• Salt to taste

How to:

1. Preheat the oven to 350°F and cook the macaroni as per the instructions on the pack. Five minutes before you take the macaroni boiling pot off the heat, throw in the cauliflower, carrots, broccoli, and celery. Once cooked, drain them and set aside.
2. Grease a 13×9inch baking dish. Move the vegetables to this dish.
3. Heat the butter in a large saucepan, and saute the onions until they turn tender. Stir in the flour and make sure it blends in properly. Stir in the milk, then the broth, and cook until they boil.
4. Stir and cook the mixture in the saucepan for another two minutes and add cheese, pepper, salt, and mustard.
5. Add this to the macaroni mixture and stir it to mix the ingredients.
6. Bake for 15-20 minutes. Serve when done.

Preparation time:

45min
Servings: 12
Nutrition value: calories – 200Kcal, carbohydrates – 15g, protein – 10g, fat – 11g, cholesterol – 33mg

[ Read: Quiche Recipes For Kids ]

14. Loaded sweet potato nachos

Sweet potatoes have several health benefits. And they can be used to make desserts, sandwiches, and complete meals as well!

You will need:

• 2 tbsp extra-virgin olive oil
• 2 medium-sized sweet potatoes, cut into ¼-inch thick sticks
• ½ cup cheddar cheese
• ½ cup cherry tomatoes, halved and diced
• 1/3 cup black beans, rinsed
• 1 cup corn kernels
• 2 scallions, sliced
• 1 avocado, chopped
• 2 tbsp sour cream, low-fat
• 1 tbsp lime juice
• ¼ teaspoon and a pinch of salt

How to:

1. Heat oil in a large skillet and add the sweet potato sticks. Cook until they turn brown or for five minutes. Transfer to a baking pan and bake for 15-20 minutes, or until they become soft.
2. In a bowl, combine lime juice, sour cream, and salt, and mix well.
3. Add the sweet corn, cheese, and beans on top of the sweet potatoes and bake for another five minutes.
4. Top the baked potatoes with cherry tomatoes, scallions, and avocado, and pour the sour cream mixture on top.

Serve.

Preparation time: 40min
Servings: 10
Nutrition value: calories – 174Kcal, carbohydrates – 22g, protein – 4g, fat – 8g, cholesterol – 7mg

Dairy-free meal options

15. Couscous & fruit salad

Fruits with couscous is a healthy combination and light too. This fruit and nut stuffed dish is ideal for dinners.

You will need:

• 2 cups cooked couscous, whole wheat
• 1 cup chopped nectarine
• 2 tsp finely chopped shallots
• 1 tbsp apple cider vinegar
• 2 tbsp orange juice
• 2 tbsp extra-virgin olive oil
• 1 cup mixed berries (blueberries, raspberries, strawberries)
• 2 tbsp toasted almonds, sliced

How to:

1. In a large bowl, whisk the olive oil, vinegar, orange juice, salt, pepper, and shallots.
2. Add the cooked couscous, berries, nectarines, and almonds and toss gently to coat.
3. Serve immediately.

Preparation time:

15min
Servings: 4
Nutrition value: calories – 204Kcal, carbohydrates – 28g, protein – 4g, fat – 6g, cholesterol – 0mg

16. BBQ tofu sandwich

This is a vegetarian barbecue sandwich. That’s right, this a healthy, meatless and best meal for kids and adults.

You will need:

• ¼ cup thinly sliced onions
• 1 pack extra-firm tofu, drained
• 1 ½ cup finely shredded cabbage
• ½ cup prepared barbecue sauce
• 4 whole grain burger buns
• 4 dill pickle sandwich slices
• 1 tbsp canola oil
• 2 tbsp low-fat mayonnaise
• 2 tbsp red-wine vinegar (non-alcoholic)
• A pinch of garlic powder
• Salt and ground pepper to taste

How to:

1. Put the onion in a bowl and add cold water. Set it aside.
2. Stand the tofu and slice it thinly to get four rectangular slabs. Each should be around half-inch thick. Pat the tofu dry and sprinkle some salt on it.
3. Heat the olive oil in a skillet and add the tofu slabs. Cook the tofu slices until they turn brown on both sides. Turn the heat low and add the barbecue sauce. Cover and cook for another three minutes.
4. Meanwhile, combine the cabbage, vinegar, mayonnaise, garlic powder, salt, and pepper in a bowl.
5. Drain the onions and slice the buns in half, horizontally.
6. Place one-third of the coleslaw mix on the bottom portion of the bread, top it with the tofu slab, followed by the slice of pickle and onions.
7. Cover with another bun and serve.

Preparation time:

25min
Servings: 4
Nutrition value: calories – 271Kcal, carbohydrates – 33g, protein – 12g, fat – 11g, cholesterol – 2mg

[ Read: Tofu Recipes For Kids ]

17. Creamy veggie risotto

A rice dish that is ideal for lunch or early dinner, creamy veggie risotto has no meat and can be veganized!

You will need:

• 1 tbsp olive oil
• 1 parsnip, finely diced
• 2 medium carrots, finely diced
• 350g risotto rice
• 1 onion, chopped
• 1.2l hot vegetable broth
• 140g frozen peas
• 1 bay leaf
• 50g parmesan (or vegan alternative), grated

How to:

1. Heat oil in a frying pan and add the onions, parsnip, and carrots. Cover and cook until they are soft.
2. Stir in the rice and the bay leaf, and saute it for two to three minutes. Add 300ml of the vegetable broth and let it simmer for a few minutes, or until the broth has been absorbed by the veggies.
3. Continue adding the broth, one ladle at a time after the previously added broth is absorbed. Continue this until the rice is cooked.
4. Remove the bay leaf from the rice and stir in the peas. Let the heat be on for a few minutes and add half the parmesan and seasoning to taste.
5. Remove from heat and sprinkle with remaining parmesan and serve.

Preparation time:

40min
Servings: 2-3 kids
Nutrition value: calories – 452Kcal, carbohydrates – 84g, protein – 16g, fat – 8g

A cold macaroni salad with a few veggies, baked pasta with meat and greens, and a healthy carrot or beet flavored rice also make healthy and easy meals for kids. If you are a parent who loves to cook and experiment, you can change some of the ingredients in the recipes to make an all vegetarian, or even vegan, dishes for the child. You could even replace a vegetable with some meat and see how it goes.

In the end, the idea is to make healthy meals for children that give them the necessary nutrients.

Do you know of any more recipes for kids’ meals? Tell us in the comments section below.

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