20 Easy and Delicious Meals Your Picky Eaters Will Actually Enjoy

Let’s be honest: parenting picky eaters can feel like running a marathon, only instead of cheering crowds, you’re faced with a chorus of “Eww” and “I don’t like that!” I’ve been there — standing in the kitchen with a lovingly prepared meal, only to see my child take one look and declare it inedible. It’s not easy, but over the years, I’ve learned a few tricks (and recipes!) to help make mealtime less stressful and a lot more enjoyable for everyone. Here are 20 tips, complete with kid-friendly recipes, that have worked wonders in our home.

1. Get Them Involved in Cooking

Kids are far more likely to try something they’ve helped make. My youngest loves mixing pancake batter and decorating mini pizzas. Here’s our go-to mini pizza recipe:

Mini Pizzas

• English muffins or pita bread

• Tomato sauce

• Shredded mozzarella cheese

• Toppings: pepperoni, sliced olives, diced bell peppers

Instructions: Spread tomato sauce on the muffin or pita, sprinkle with cheese, and let your child add their favorite toppings. Bake at 375°F for 10 minutes or until the cheese melts.

2. Serve Familiar Foods with a Twist

Instead of reinventing the wheel, tweak foods they already like. My kids love chicken nuggets, so I make homemade versions:

Homemade Chicken Nuggets

• 2 chicken breasts, cut into bite-sized pieces

• 1 cup panko breadcrumbs

• ½ cup grated Parmesan cheese

• 1 egg, beaten

Instructions: Dip chicken pieces in the beaten egg, then coat with the breadcrumb-Parmesan mix. Bake at 400°F for 20 minutes, flipping halfway through.

3. Make It Fun and Playful

Presentation matters! Use cookie cutters to shape sandwiches into stars or dinosaurs. For breakfast, try this oatmeal recipe:

Banana Smiley Oatmeal

• 1 cup cooked oatmeal

• Banana slices

• Blueberries

• Drizzle of honey (optional)

Instructions: Top the oatmeal with banana slices for a smiley face and blueberries for eyes. Add honey for extra sweetness if desired.

4. Offer Choices

Giving kids a sense of control can make a huge difference. I ask, “Do you want carrots or cucumbers?” instead of just putting veggies on their plate. Try this simple veggie snack:

Veggie Sticks with Hummus

• Carrot and cucumber sticks

• Your favorite hummus

Instructions: Arrange the veggie sticks in a colorful pattern and serve with hummus for dipping.

5. Sneak in Veggies

Picky eaters often avoid vegetables, so I’ve become a master of disguise. Here’s a muffin recipe packed with hidden zucchini:

Zucchini Muffins

• 1 cup grated zucchini

• 1½ cups all-purpose flour

• ½ cup sugar

• ½ cup vegetable oil

• 2 eggs

• 1 tsp baking powder

Instructions: Mix all ingredients, pour into muffin tins, and bake at 350°F for 20-25 minutes.

6. Keep Portions Small

Big portions can be intimidating for little ones. Start with smaller servings and let them ask for more. For a bite-sized treat, try this recipe:

Mini Pancake Bites

• Pancake batter (homemade or store-bought)

• Mini chocolate chips or blueberries

Instructions: Pour batter into a mini muffin tin, add chocolate chips or blueberries, and bake at 350°F for 12-15 minutes.

7. Stick to a Routine

Kids thrive on routine, and that includes meals. Having set times for breakfast, lunch, and dinner helps them know what to expect, which can make them more receptive to eating.

8. Be a Role Model

When I eat with enthusiasm, my kids are more likely to follow suit. Pair a family-favorite meal with some veggies to encourage them to join in.

Family-Friendly Spaghetti

• 1 lb spaghetti

• 1 jar marinara sauce

• 1 cup grated carrots (hidden in the sauce)

• Parmesan cheese

Instructions: Cook spaghetti, warm marinara sauce with grated carrots mixed in, and serve topped with Parmesan cheese.

9. Offer Dips and Sauces

A good dip can work wonders. Try pairing these crispy veggie fries with a tasty dip:

Zucchini Fries with Ranch Dip

• 2 zucchinis, cut into strips

• 1 cup breadcrumbs

• 1 egg, beaten

Instructions: Dip zucchini in the egg, coat with breadcrumbs, and bake at 425°F for 20 minutes. Serve with ranch dressing.

10. Don’t Force It

Pressuring kids to eat usually backfires. Instead, put the food on their plate and let them decide whether to eat it. Meanwhile, enjoy your own meal without stress.

11. Introduce New Foods Gradually

Pair a new food with a familiar favorite. For example, when we introduced quinoa, I served it alongside roasted chicken:

Quinoa and Chicken Bowl

• 1 cup cooked quinoa

• Roasted chicken pieces

• Steamed broccoli

Instructions: Layer quinoa, chicken, and broccoli in a bowl and serve with a drizzle of olive oil or soy sauce.

12. Create a No-Pressure Environment

We have a rule: you don’t have to eat it, but it stays on the plate. This keeps things low-stress and encourages exploration over time.

13. Keep Healthy Snacks Accessible

Sometimes, the battle starts between meals. Keep a bowl of washed grapes or this easy snack ready:

Cheese and Crackers Snack Plate

• Whole-grain crackers

• Sliced cheese

• Apple slices

Instructions: Arrange everything on a plate for a balanced and fun snack.

14. Embrace Breakfast for Dinner

Switching up the routine with breakfast foods can be a big hit. Here’s our favorite:

Breakfast Burritos

• Scrambled eggs

• Shredded cheese

• Whole wheat tortillas

• Salsa (optional)

Instructions: Fill tortillas with scrambled eggs and cheese. Roll up and serve with salsa on the side.

15. Make It Interactive

Taco nights and baked potato bars are great. Try this:

DIY Taco Night

• Taco shells or soft tortillas

• Ground beef or chicken

• Toppings: shredded lettuce, diced tomatoes, cheese, sour cream

Instructions: Let kids assemble their tacos with their favorite toppings.

16. Reward Positive Behavior

Encourage small steps. A simple “Great job trying the green beans!” can work wonders.

17. Be Patient

Kids need time to adjust to new foods. Keep offering them without pressure.

18. Let Them Get Hungry

Spacing out snacks ensures they come to the table ready to eat.

19. Celebrate Small Wins

When my son finally tried salmon, we celebrated with a little “dance party.” Try this simple recipe:

Honey Glazed Salmon

• 2 salmon fillets

• 2 tbsp honey

• 1 tbsp soy sauce

Instructions: Mix honey and soy sauce, brush onto salmon, and bake at 375°F for 15-20 minutes.

20. Keep the Big Picture in Mind

Your child’s eating habits won’t change overnight. Celebrate their willingness to try new things, even if it’s just a bite.

Final Thoughts

Feeding picky eaters is no small task, but it’s absolutely doable with creativity, patience, and a dash of humor. Each recipe and tip here has been a game-changer in our home. Here’s to fewer battles at the dinner table and more happy, healthy eaters!