50 Healthy Recipes For Picky Eaters

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Struggling to find meals your picky eater will actually eat? I’ve been there. Both of my kids went through a picky phase where they became super skeptical about vegetables and only wanted “beige” food. I was worried about turning every meal into a battle, but I also didn’t want to just let their picky eating tendencies run our whole lives.

So I started experimenting. I tested different recipes, found clever ways to add nutrition without changing familiar flavors, and slowly expanded what they would eat. Some recipes worked immediately. Others took multiple tries before they would even take a bite.

This roundup includes 50 recipes that have worked for my kids, and for thousands of other parents in our community. You’ll find everything from hidden veggie meals to healthier versions of takeout favorites, plus breakfast ideas, snacks, and even desserts that sneak in nutrition.

These aren’t bland “healthy” recipes your kids will refuse. They’re delicious, real food that happens to be nutritious too!

Breakfast Recipes

Healthy French Toast

My healthier version of french toast uses whole grain bread and has less sugar than traditional recipes. I make it into french toast sticks for my daughter because she loves dipping food. My son prefers his topped with fresh berries. Either way, they’re eating a fiber and protein rich breakfast that I can feel good about, and that they love!

Get the recipe: Healthy French Toast

Avocado Puree

Yes, this is listed under my baby food recipes section, but truthfully, it’s great for all ages and works as a topping for so many breakfast foods! Add a little bit of salt and spread it on toast, and you’ve got a nutritious kid-friendly avocado toast that’s an easy and tasty breakfast. My kids also like mixing it into scrambled eggs to make them extra creamy.

Get the recipe: Avocado Puree

Green Waffles

Of course, I had to put waffles with hidden veggies on this list! My secret ingredient to making these waffles healthy? Spinach blended right into the batter. These waffles are soft, fluffy, slightly sweet, and my kids call them “hulk waffles” and request them constantly. You really can’t taste the spinach at all. I also love how easy they are to make: they’re ready in just 15 minutes, which is perfect for busy school mornings.

Get the recipe: Green Waffles

Vegan Baked Oatmeal (11 Ways!)

My baked oatmeal tastes like cake for breakfast, but it’s made with wholesome oats and has minimal added sugar. I’ve included 11 different variations so you can switch it up and never get bored, and customize it to your picky eater’s liking. It’s also great for meal prep: I make a big batch on Sunday and we eat it all week!

Get the recipe: Vegan Baked Oatmeal

Chocolate Chip Banana Bread

My healthier banana bread has whole wheat flour and isn’t overly sweet, but still has that banana bread feel which makes it super kid-friendly and picky eater-friendly. My kids love it for breakfast or as an after-school snack, and I’ll often freeze extra slices for quick grab-and-go options. It’s moist, delicious, and can be made gluten-free or vegan too!

Get the recipe: Chocolate Chip Banana Bread

Easy Breakfast Fruit Salad

Fresh fruit tossed with a light yogurt sauce makes this breakfast both sweet and satisfying. I let my kids pick which fruits to include, which makes them much more excited to eat it. I use Greek yogurt, which is packed with protein and healthy fats, to keep them full until lunch. I’ll usually make one of these for myself too, it’s great for busy mornings and super versatile too.

Get the recipe: Breakfast Fruit Salad

Breakfast Quinoa Oatmeal

Yes, you can make oatmeal with quinoa instead of oats. I love making this sneaky swap because I can pack in more protein and nutrition when my kids are being especially picky. I also add nuts to this creamy porridge for extra protein and healthy fats, and my kids really like the texture. I top it with fresh fruit and a drizzle of maple syrup. My son was skeptical at first but now requests “the special oatmeal” regularly.

Get the recipe: Quinoa Oatmeal

Fried Potatoes And Onions 

These crispy potatoes are like french fries with a magical twist. I serve them with scrambled eggs for a hearty, satisfying breakfast. Both my kids will eat potatoes in any form, so this is an easy win.

Get the recipe: Fried Potatoes And Onions

Healthy Bananas And Cream Oatmeal

Creamy oats with sweet bananas taste indulgent but are actually really healthy. Bananas add vitamin C, potassium, and B vitamins. I make a big batch and my kids eat it for breakfast, lunch, or even dinner when they’re being especially picky.

Get the recipe: Bananas And Cream Oatmeal

Pumpkin Spice Oatmeal

This autumn-flavored oatmeal can be made on the stovetop or in the microwave. It’s vegan and gluten-free, and tastes like pumpkin pie for breakfast. I love that I can have this ready in under 10 minutes, and while it’s fall-inspired, I make it year-round because my kids love it so much.

Get the recipe: Pumpkin Spice Oatmeal

Mini Pancakes With Whole Grains

These fluffy silver dollar pancakes are the perfect size for little hands. Made with cinnamon, a touch of sugar, and vanilla, they’re slightly sweet and full of flavor. I like to swap in whole grain flour for added fiber, and I serve it with fresh berries for more nutrients. My daughter can literally eat a whole batch by herself!

Get the recipe: Mini Pancakes

Oatmeal Banana Pancakes Recipe

I had to include these light, fluffy pancakes made with oats and sprouted wheat on this list! They manage to taste indulgent while still being a guilt-free breakfast. I make a double batch and freeze extras for busy mornings. Both kids love them topped with a little butter and maple syrup, with fresh fruit on the side.

Get the recipe: Healthy Pancakes

Breakfast Cookies

My vegan breakfast cookies take 20 minutes to make and are perfect for grab-and-go mornings. High in fiber and not too sweet, they’ve become a weekly staple in my house. My kids love them and don’t realize that they’re actually getting a high fiber, high protein, low sugar breakfast with these cookies! I make a giant batch on Sunday and we eat them all week.

Get the recipe: Vegan Breakfast Cookies

Smoothies & Drinks

Creamy Spinach And Banana Smoothie

This smoothie has a full cup of spinach in it, but you can’t taste it at all thanks to the sweet bananas and peanut butter. My kids think it’s a peanut butter banana milkshake, despite the fact that it’s bright green in color! I let them think that while they gulp down their greens.

Get the recipe: Spinach And Banana Smoothie

Simple Mixed Berry Smoothie

No added sugar, packed with antioxidants, and tastes like a berry milkshake. I’ve created this smoothie with just a handful of ingredients, so that it comes together in 5 minutes and is perfect for busy mornings. Both my kids will drink this without complaint, which makes it a win in my book.

Get the recipe: Mixed Berry Smoothie

Healthy Banana Peach Smoothie

I love how this smoothie is thick, creamy, and feels like you’re indulging in a decadent treat, but it’s actually super healthy! I use no added sugar – and instead make it naturally sweet from the fruit. I used to just make this on summer mornings when peaches are in season, but because my kids request it so often, I started keeping frozen peaches on hand so I could make this year-round.

Get the recipe: Banana Peach Smoothie

Creamy Broccoli Smoothie

Yes, I put broccoli in a smoothie. But the mango and banana that I add make it taste sweet and fruity. I’ve served this to my son’s friends and they had no idea they were drinking broccoli. It’s the easiest way to sneak vegetables into breakfast, and great for getting any picky eater to actually eat broccoli!!

Get the recipe: Broccoli Banana Smoothie

Fresh Fruit And Vegetable Smoothie

Spinach, banana, strawberries, and almond milk make this smoothie refreshing and packed with nutrients. I promise, like my other green smoothies, I’ve perfected the proportions so that the fruit completely masks the vegetable flavor. My kids think they’re drinking fruit juice, and I’m not telling them otherwise.

Get the recipe: Fruit And Vegetable Smoothie

Lunch Recipes

Easy Tomato Soup With Grilled Cheese

I included this recipe because it’s the ultimate comfort food combo that every kid seems to love. The soup is packed with antioxidants from canned tomatoes, and I’ve figured out how to sneak pureed veggies into it without changing the flavor. Pair it with my sourdough grilled cheese sandwich, and you’ve got a meal my kids request weekly.

Get the recipe: Tomato Soup With Canned Tomatoes

Banana Peanut Butter Sandwich

This classic gets a healthy upgrade with whole grain bread, heart-healthy walnuts, and a drizzle of honey instead of jam. It’s ready in 15 minutes and has been a lunch staple since my daughter was in kindergarten. Simple, satisfying, and nutritious.

Get the recipe: Banana Peanut Butter Sandwich

Mexican Soup With Black Beans

This hearty soup is spicy enough for adults but easily adjustable for kids, and has a ton of hidden veggies that no one can detect! I include it because kids love customizing their own bowls with toppings – avocado, sour cream, tortilla chips – which makes them more excited to eat it. My son insists on crushing his own tortilla chips on top every time we make this.

Get the recipe: Mexican Bean Soup

Broccoli Cheddar Soup

Made in the Instant Pot in just 45 minutes, this lightened-up version of the classic soup still has all the cheesy goodness kids crave. I included it here because even my broccoli-hating kids will eat broccoli when it’s swimming in cheese sauce. It’s become our go-to for cold winter nights.

Get the recipe: Instant Pot Broccoli Cheddar Soup

Veggie Quesadillas

Quesadillas are one of my favorite easy weeknight meals, and they’re also very picky-eater friendly. To make them healthier, I’ll fill them with black beans, corn, tomatoes, and of course – cheese! I have my kids can help assemble them, which makes them more excited to eat. Plus they’re ready in under 30 minutes and work for vegans, vegetarians, and gluten-free diets.

Get the recipe: Veggie Quesadillas

Falafel Wrap

I bake these falafel patties to make them healthier, but still keep them crispy and flavorful (without all the oil). I wrap them in whole wheat pitas with hummus and vegetables. My kids are much happier eating the veggies when they’re paired with the crispy falafel and tahini sauce!

Get the recipe: Healthy Falafel Wrap

Easy Pita Pizzas

I haven’t met any kids that don’t like pizza, and using whole wheat pitas as your base allows you to make healthy, individual kid-sized pizzas at home in just 15 minutes! I set out sauce, cheese, and various veggie toppings, and my kids make their own personal pizzas. It’s a fun lunch activity that gets them excited about eating vegetables they might otherwise refuse.

Get the recipe: Pita Pizzas

Veggie Nachos

Nachos are the perfect vehicle for sneaking vegetables into a meal. I pile on black beans, corn, tomatoes, peppers, and top everything with melted cheese. The kids think they’re getting a fun treat, but they’re actually eating a balanced and healthy meal. Both of my kids accept all the toppings and don’t pick anything off, which I count as a win.

Get the recipe: Loaded Veggie Nachos

High Protein Veggie Burgers

What kid doesn’t like burgers and fries? My homemade black bean burgers taste like takeout, but are packed with protein, fiber, and flavor. I serve them with air fried sweet potato fries for a healthier fast food meal at home. My kids love customizing their burgers with toppings, and I love that they’re getting 15+ grams of protein per burger.

Get the recipe: High Protein Veggie Burgers

Vegan Crunchwrap Supreme

My Taco Bell copycat recipe is healthier, plant-based, and tastes just as good as the drive-through version. It’s easy to make and my kids love that it’s handheld and portable. I included it because even super picky eaters can’t resist familiar fast food flavors made at home.

Get the recipe: Vegan Crunchwrap Supreme

Dinner Recipes

Taco Lasagna

This is basically a cheesy enchilada disguised as lasagna, and my kids have no idea it’s loaded with hidden veggies between the layers. I love it because it’s naturally gluten-free, can easily be made vegan, and comes together in about 30 minutes. My daughter calls it “the best casserole ever” and always asks for seconds.

Get the recipe: Layered Taco Casserole

Vegan Enchiladas 

My vegan enchiladas makes weeknight dinners so much easier. I included it in this roundup because you can hide just about anything in an enchilada – beans, cauliflower, sweet potato – and kids won’t notice thanks to all the sauce and cheese. It’s also ready in 30 minutes, which is perfect for busy school nights.

Get the recipe: Vegan Enchilada Casserole

Vegan Tacos With Black Beans

Taco night is never a hard sell in our house. These come together in 30 minutes and have such satisfying texture and flavor that my kids always ask for seconds. I set out all the toppings and let both of my kids build their own tacos, which makes them way more likely to eat everything.

Get the recipe: Vegan Tacos

Stuffed Vegetarian Bell Peppers

I love this recipe because my kids get to customize their own peppers with whatever fillings they like. My son stuffs his with rice, cheese, and beans. My daughter adds corn and tomatoes to hers. Either way, they’re eating an entire bell pepper without complaint, which feels like a parenting win.

Get the recipe: Healthy Stuffed Vegetarian Peppers

Vegetarian Chili Mac & Cheese

This Instant Pot meal combines two kid favorites – chili and mac and cheese – into one dish. It’s hearty, packed with protein from beans, and can be made vegan or gluten-free. I included it because it’s full of flavor, great for meal prep, and foolproof for busy weeknights when I need something healthy on the table fast.

Get the recipe: Instant Pot Chili Mac

Veggie Packed Rice & Beans

This budget-friendly, protein-packed stew has become a weekly staple in my house. I make it rice bowl style and let my kids add their own toppings. It’s filling, nutritious, and uses pantry staples I always have on hand, and just about every kid I’ve served this to loves it. Plus it freezes beautifully for those nights when I’m too tired to cook.

Get the recipe: rice and bean stew

Italian Red Lentil Pasta Recipe

Lentil pasta tastes almost identical to regular pasta when tossed with sauce, but it has 10-15 grams of protein per serving, and it also happens to be really high in fiber. I toss it with marinara and tender vegetables like zucchini, spinach, and bell peppers for a wholesome meal that’s ready in 30 minutes. When my kids are especially picky, I chop the veggies up super small and “hide” them in the sauce. My kids have never once complained that it’s not “real” pasta and love having this for dinner!

Get the recipe: Red Lentil Pasta

Vegetarian Zucchini Lasagna

This is my go-to when I have too much zucchini on hand. The zucchini slices replace lasagna noodles, making it lower in carbs and higher in fiber, but my kids don’t notice the difference under all the cheese and sauce. It’s become a summer favorite in our house.

Get the recipe: Vegetarian Zucchini Lasagna

Healthy Mac & Cheese

Comfort food doesn’t have to be unhealthy! This mac and cheese sneaks in broccoli (and you can add other veggies too), but it’s still gooey and cheesy enough that my kids request it constantly. I’ve served this to my son’s friends and while they might be a little skeptical about the broccoli, they always finish the entire bowl once they try it!

Get the recipe: Healthy Mac And Cheese

Garlic Veggie Pasta

Made with whole wheat spaghetti, fresh broccoli, zucchini, and red onions, my garlic pasta recipe comes together quickly and tastes indulgent with all that parmesan cheese on top. I included it because it’s a simple way to get vegetables into a familiar pasta dish kids already love. If your kids are especially picky eaters and don’t even want to look at a vegetable, I recommend pureeing the veggies and mixing it into marinara sauce for a twist on this recipe that’s just as healthy!

Get the recipe: Garlic Veggie Pasta Recipe

Mexican Pizza

My Taco Bell copycat recipe tastes just as good as the original but is way healthier when made at home. It’s ready in less than 30 minutes and my kids think they’re getting takeout. I included it because familiar takeout flavors in a homemade version always win with picky eaters.

Get the recipe: Vegtetarian Mexican Pizza

Naan Bread Pizza

We make these mini pizzas on whole wheat naan bread, and the edges get perfectly crispy in the oven. I have each of my kids customize their own pizza with whatever toppings they like. My daughter loads hers with mushrooms, olives, spinach, and tomatoes. My son keeps his simple with just cheese, peppers, and sauce. Both clean their plates.

Get the recipe: Naan Bread Pizza

Chickpea Curry With Sweet Potatoes

I know what you’re thinking – curry flavors for picky eaters? Yes! Even though this does have a complex spice profile, my version isn’t “hot” spicy, making it perfect for kids. The sweet potatoes and coconut milk give it a naturally sweet, creamy flavor that my kids love. I serve it over rice and my son always asks if we can have “the orange stew” again, which is what he calls this.

Get the recipe: Sweet Potato Chickpea Curry

Vegetable Au Gratin With Parmesan Cheese

Vegetables smothered in a cheesy sauce with a crunchy breadcrumb topping? My kids can’t resist. The vegetables cook until tender, and the cheese sauce makes them irresistible. I’ve gotten both kids to eat cauliflower, broccoli, and carrots this way.

Get the recipe: Vegetable Au Gratin

Snacks & Treats

Healthy Fruitcake Cookies

Packed with pecans and dried cherries, these cookies have a chewy texture that’s irresistible. They’re sweet enough to feel like a treat but I make them with healthier ingredients for a little more nutrition. I pack them in the kids’ lunch boxes and they always come home empty.

Get the recipe: Dried Fruit Cookies

Peanut Butter Cookies

These cookies are moist, chewy, and perfectly sweet with very little added sugar. Made with powdered peanut butter, they’re lower in fat than traditional peanut butter cookies. My kids think they’re getting a treat, but I feel good about the ingredients.

Get the recipe: Powdered Peanut Butter Cookies

Banana Chocolate Chip Muffins

Gluten-free and naturally sweetened with ripe bananas, these muffins work well as breakfast or an after-school snack. The chocolate chips make them feel indulgent, and they’re the perfect combination of healthy and sweet. I freeze extras and pull them out as needed – my whole family eats these regularly!

Get the recipe: Gluten Free Banana Chocolate Chip Muffins

No Bake Chocolate Almond Milk Pudding

The secret ingredient is avocado, but my kids have no idea. This pudding is creamy, chocolatey, and rich in healthy fats. It’s low in sugar and takes just 5 minutes to make. It’s perfect for picky eaters who want to eat sweet treats all day. My son requests it as his “special dessert” constantly.

Get the recipe: Chocolate Almond Milk Pudding

Peanut Butter Date Balls

These energy balls are the perfect lunch box snack. I included them here because they literally have zero added sugar, but every time I serve this to my kids and their friends, they have no idea they’re eating a healthy snack. Creamy peanut butter, natural sweetness from dates, and rich chocolate make them feel like a treat. I keep a batch in the fridge at all times!

Get the recipe: Cocoa Date Balls

Healthy Chocolate Banana Ice Cream

Frozen bananas blended until creamy make the base of this ice cream. My kids can’t believe it’s actually made from fruit, and have no idea that there is actually no sugar in this “dessert!” I add cocoa powder for chocolate flavor, but you can customize it however you want. It’s our go-to healthy dessert.

Get the recipe: Chocolate Banana Ice Cream

Gluten Free Brownies

Rich, fudgy, and flourless, my healthy brownies have a secret ingredient that makes them both gluten-free and nutritious. It’s black beans! Yes, an entire can of black beans is in these brownies. I brought these to my friends house and all the kids devoured the brownies in minutes. My kids request these constantly and never suspect they’re actually good for them.

Get the recipe: Gluten Free Black Bean Brownies

No Bake Date Bars

In just 10 minutes, you can make a batch of these Larabar-style bars with no added sugar. They’re packed with dates, nuts, and natural ingredients. My kids enjoy LaraBars and love that we can make them at home too. I make these weekly because they store well and make perfect on-the-go snacks.

Get the recipe: Healthy Date Bars

Final Thoughts

Finding healthy recipes that picky eaters will actually eat can feel impossible some days. But I promise it gets easier. Start with recipes that look similar to foods your kids already enjoy, and slowly introduce new flavors and textures.

Not every recipe in this roundup will work for your child, and that’s okay. My own kids have their strong preferences and others that are “not their favorite”. Pick a few that sound promising, give them a try, and don’t stress if they don’t eat something the first time you make it.

Remember: fed is best, and even small steps toward healthier eating count. If your child will eat one of these recipes, that’s a win. If they’ll eat ten, even better.

For more kid-friendly recipes, check out my Best For Kids section. And if you have a recipe that works for your picky eater, leave a comment below – I’m always looking for new ideas!

Pin this roundup for later, and come back to it when you need fresh meal inspiration. You’ve got this, and I’m cheering you on!