Healthy Dinner Ideas for Your Picky Eater

If you have a picky eater in your family—and honestly, don’t we all?—it’s good to have a cadre of easy, crowd-pleasing go-tos in your recipe box. Keep weeknights, picnics, playdates and potlucks simple with these healthy picky eater meals and dinner ideas. 

Mini Veggie Pizzas

If your toddler loves pizza but you want to opt for a healthier version of your supermarket’s frozen variety, give these tiny pies with big flavor a try! Older kids will have a blast helping you prepare the dough.

Ingredients:

• 1 cup all-purpose flour
• 1 teaspoon baking powder
• ½ teaspoon salt
• ¼ cup plain yogurt
• ½ cup marinara sauce
• 1 cup shredded mozzarella cheese
• ½ cup finely chopped bell peppers (red or yellow)
• ½ cup mushrooms, sliced
• ¼ cup sliced black olives
• 1 teaspoon dried Italian seasoning
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a mixing bowl, combine the flour, baking powder and salt.
3. Add the yogurt to the dry ingredients and mix until a dough forms.
4. On a floured surface, knead the dough for about 1 minute then roll it out to ¼-inch thickness.
5. Use a cookie cutter or a glass to cut out mini pizza rounds (about 3 inches in diameter).
6. Place the dough rounds on a baking sheet lined with parchment paper.
7. Add the marinara, olives, mushrooms and bell peppers to a blender, and process until smooth.
8. Spoon a tablespoon of veggie-loaded marinara sauce onto each mini pizza, spreading it evenly.
9. Sprinkle a generous amount of shredded mozzarella cheese on top of the sauce.
10. Add additional toppings as desired, arranging them creatively for a fun presentation.
11. Drizzle a bit of olive oil over the pizzas and sprinkle dried Italian seasoning on top.
12. Bake in the preheated oven for 10-12 minutes, or until the cheese is bubbly and golden brown.
13. Allow to cool slightly before serving, and enjoy your mini veggie pizzas!

Makes 4 Mini Pizzas

Crispy Baked Chicken Tenders

There’s nothing quite as comforting as crispy chicken. This flavorful finger food is easy, healthy and packs plenty of protein for your little ones on the go. 

Ingredients:

• 1 lb chicken breast, cut into strips
• 1 cup all-purpose flour
• 2 large eggs, beaten
• 1 cup panko breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• Cooking spray or olive oil

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a shallow dish, place the flour seasoned with salt, pepper, garlic powder, onion powder, and paprika.
3. In a second dish, beat the eggs.
4. In a third dish, pour the panko breadcrumbs.
5. Dip each chicken strip first in the flour, then the beaten eggs, and finally coat it thoroughly with panko breadcrumbs.
6. Place the coated chicken tenders on the parchment-lined baking sheet, spacing them evenly.
7. Lightly spray the tenders with cooking spray or drizzle with olive oil for added crispiness.
8. Bake in the preheated oven for 15-20 minutes or until golden brown and crispy, flipping halfway through.
9. Serve hot with your favorite dipping sauces.

Makes 8-10 Chicken Tenders

Rainbow Pasta

Glow up everyone’s favorite dish with this fun take on classic noodles and sauce. Thanks to the subdued texture of the puree, even the pickiest buttered noodle lover will love this recipe!

Ingredients:

• 2 cups all-purpose flour
• 3 large eggs
• 1 teaspoon salt
• 2 tablespoons spinach puree (fresh or canned)
• 2 tablespoons beet puree (fresh or canned)
• 2 tablespoons carrot puree (fresh or canned)
• 2 tablespoons purple cabbage puree (fresh or canned)
• 1 tablespoon olive oil
• Grated Parmesan cheese (for serving)
• Fresh basil leaves (for garnish)

Instructions:

1. In a large bowl, combine flour and salt. Make a well in the center and add eggs and olive oil.
2. Whisk the eggs and gradually incorporate the flour until dough comes together.
3. Knead the dough for about 10 minutes until smooth, then divide into four equal portions.
4. Roll out each portion into a thin sheet using a pasta maker or rolling pin.
5. For each sheet, mix the respective vegetable puree into the dough while rolling, creating colorful layers.
6. Cut the sheets into desired pasta shapes (fettuccine, tagliatelle, etc.) and let them dry for about 30 minutes.
7. Boil a pot of salted water and add your rainbow pasta. Cook for about 3-4 minutes or until al dente.
8. Drain the pasta and toss with olive oil, or your favorite sauce. Serve warm, topped with grated Parmesan and fresh basil.

Makes About 4 servings

Turkey Taco Cups

Make everyday Taco Tuesday with Healthy Taco Cups—a clever take on the original served in manageable portions for every one at the table. 

Ingredients:

• 8 small whole wheat tortillas
• 1 lb ground turkey
• 1 tbsp olive oil
• 1 small onion, diced
• 1 bell pepper, diced
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1 tbsp taco seasoning
• ½ cup low-fat shredded cheese
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped
• ½ cup salsa
• Lime wedges for serving

Instructions:

1. Preheat the oven to 375°F.
2. Lightly brush each tortilla with olive oil and press them into a muffin tin to form cups. Bake for 10 minutes until lightly golden.
3. In a skillet, heat the remaining olive oil over medium heat. Sauté onions and bell peppers until softened.
4. Add ground turkey and cook until browned. Stir in taco seasoning, black beans and corn; cook for an additional 5 minutes.
5. Spoon the turkey mixture into the baked tortilla cups, filling them generously.
6. Top with shredded cheese and return to the oven for 5 minutes or until cheese is melted.
7. Remove from the oven, and garnish with diced avocado, fresh cilantro and a dollop of salsa. Serve with lime wedges on the side.

Makes 8 Taco Cups

Veggie-Packed Meatballs

Sometimes it’s easier to get everyone to eat their veggies when you sneak them into other dishes. These nutrient-rich meatballs work well as pasta toppers, finger food or bento box fillers. 

Ingredients:

• 1 cup cooked lentils
• 1/2 cup cooked quinoa
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, grated
• 1/2 cup breadcrumbs (whole wheat preferred)
• 1/4 cup grated Parmesan cheese (optional for a vegan version, omit)
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon soy sauce
• 1 tablespoon tomato paste
• Cooking spray or additional olive oil for baking

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large mixing bowl, combine cooked lentils, quinoa, onion, garlic and grated carrot.
3. Add breadcrumbs, Parmesan cheese, parsley, oregano, smoked paprika, salt and black pepper to the mixture; mix well.
4. In a separate bowl, whisk together olive oil, soy sauce and tomato paste. Pour this mixture into the veggie mixture and stir until combined.
5. Form the mixture into 1.5-inch meatballs and place them on a baking sheet lined with parchment paper.
6. Lightly spray or drizzle olive oil over the meatballs for crispiness.
7. Bake for 25-30 minutes, turning halfway through, until golden brown.
8. Serve warm over pasta, in a sub or with your favorite sauce!

Makes About 12 Meatballs

Breakfast-for-Dinner Veggie Waffles

If it’s been one of those days, go easy on yourself with an announcement that’s sure to receive cheers: “It’s breakfast-for-dinner tonight!” These waffles double as a wholesome way to get healthy veggies and a simple weeknight staple. 

Ingredients:

• 1 cup all-purpose flour
• 1 cup grated zucchini (about 1 medium)
• 1 cup fresh spinach, chopped
• 2 large eggs
• 1/2 cup milk (dairy or non-dairy)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 cup grated parmesan cheese (optional)
• Cooking spray or oil for the waffle iron

Instructions:

1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a large bowl, whisk together the flour, baking powder, baking soda, salt and garlic powder.
3. In another bowl, beat the eggs and then invite the milk, grated zucchini and chopped spinach to join in. Mix well.
4. Gradually add the wet ingredients to the dry ingredients, stirring until just combined. If using, fold in parmesan cheese.
5. Lightly grease the preheated waffle iron with cooking spray or oil.
6. Pour the appropriate amount of batter onto the waffle iron (about 1/2 cup for each waffle), close the lid and cook until golden and crispy, about 5-7 minutes.
7. Carefully remove the waffles and keep warm in a low oven while repeating the process with the remaining batter.
8. Serve with your favorite toppings like avocado, salsa or a dollop of Greek yogurt.

Makes 8 Small Waffles

Cheesy Cauliflower Mac

Yes, it’s mac ‘n cheese, but it’s also a hefty serving of flavorful, filling cauliflower. Serve with fresh veggies, sliced fruit or your favorite bready side. 

Ingredients:

• 2 medium heads cauliflower, cut into florets
• 16 oz elbow macaroni
• 4 cups sharp cheddar cheese, shredded
• 2 cups mozzarella cheese, shredded
• 2 cups milk
• 4 tbsp butter
• 4 tbsp all-purpose flour
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ½ cup breadcrumbs (optional)

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a large pot of boiling salted water, cook elbow macaroni according to package directions until al dente; drain and set aside.
3. Steam cauliflower florets for about 5 minutes until tender but firm.
4. In a medium saucepan, melt the butter over medium heat.
5. Stir in the flour, garlic powder, onion powder, salt, pepper and paprika, cooking for 1 minute.
6. Gradually whisk in the milk, stirring continuously until the sauce thickens, about 3-4 minutes.
7. Remove from heat and stir in cheddar and mozzarella cheese until melted and smooth.
8. In a large bowl, combine macaroni, cauliflower and cheese sauce, mixing well.
9. Transfer to a greased baking dish and top with breadcrumbs if desired.
10. Bake for 20-25 minutes until bubbly and golden on top.
11. Let cool slightly before serving. Enjoy your Ultimate Cauliflower Mac and Cheese!

Makes 8 Servings

DIY Burrito Bowls

Let the gang add all their favorites to this customizable classic. Top with fresh veggies, cilantro crema, homemade or store bought salsa and guacamole for a protein and fiber-packed high fuel meal, great for days in the mountains!

Ingredients:

• 1 cup brown rice
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or canned)
• 1 medium red bell pepper, diced
• 1 medium avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: Greek yogurt, salsa, shredded cheese

Instructions:

1. Cook the brown rice according to package instructions; fluff with a fork when done.
2. In a large bowl, combine black beans, corn, red bell pepper, cherry tomatoes, red onion and cilantro.
3. In a small bowl, whisk together lime juice, olive oil, cumin, salt and pepper. Pour the dressing over the veggie mixture and toss gently.
4. Divide the cooked brown rice into four bowls.
5. Top each bowl with the black bean and veggie mixture, then add diced avocado on top.
6. Finish with your favorite optional toppings, such as Greek yogurt, salsa or shredded cheese.
7. Serve immediately!

Makes 4 Bowls

Conclusion

Next time you head to the store, avoid ultra-processed foods and make every meal everyone’s favorite—even the pickiest of eaters—with recipes that are easy to throw together without sacrificing the wholesome ingredients and important nutrients we all need to stay active and adventuring.