Easy Kid-Friendly Dinners for Picky Eaters

The dinner table can sometimes feel like a battlefield for parents of fussy eaters. Fortunately, there are kid-friendly dinners for picky eaters that aren’t bland. Transform your dinnertime with these tasty dishes and a few tips.

1. Air Fryer Parmesan-Crusted Fish Fillet

Impress your kids with a crispy, tasty dinner that offers a burst of flavour with each bite. This recipe from myfoodbook pairs well with simple sides like veggies and rice.

Ingredients

• 4 firm white fish fillets, 150 grams each
• 1 tablespoon of Dijon mustard
• 1 ½ tablespoon of whole egg mayonnaise
• ⅓ cup of panko crumbs
• ¼ cup of Parmesan cheese
• 1 tablespoon of finely chopped parsley
• ½ teaspoon of lemon zest
• Cooking spray

Instructions

1. Dry the fish with paper towels. Season with salt and pepper.
2. In a small bowl, mix the mustard and mayonnaise, then spread over the top of the fillets.
3. On a flat plate, mix the panko crumbs, Parmesan, parsley and lemon zest. Press the mustard side of the fish into the crumb mixture to coat it well.
4. Line the air fryer basket with baking paper. Lightly spray the crumb coating with cooking spray.
5. Arrange the fish in the air fryer in a single layer. Cook for 15 to 20 minutes at 170°C or until the crumb is golden and the fish is cooked.

2. Fish Tacos

Tacos are a simple, filling dish. Add a more nutritious spin to this recipe from Simply Recipes by replacing beef with white fish. You can also add nutritious sides like corn relish and pickled onion. It’s so tasty your child will ask for more.

Ingredients

• 1 pound of any white fish fillet
• 1 teaspoon of kosher salt
• ¼ cup of mayonnaise
• 1 teaspoon of hot sauce (optional)
• 4 radishes, thinly sliced
• 12 taco-sized corn or flour tortillas
• 1 tablespoon of olive oil
• ⅓ cup roughly chopped cilantro
• 3 teaspoons of chilli powder (optional)
• ½ cup of sour cream
• 4 tablespoons of lime juice from 2 limes
• 1 avocado, sliced
• ½ small head red cabbage, shredded
• 4 spring onions, thinly sliced

Instructions

1. In a small bowl, mix mayonnaise, sour cream, lime juice and hot sauce if using. Stir until combined to create a taco sauce.
2. In a medium bowl, mix 3 tablespoons of taco sauce with shredded cabbage. Add more if desired.
3. In a skillet over medium-high heat, warm the tortillas for 30 seconds each on both sides.
4. Sprinkle the fish on both sides with salt and chilli powder if using.
5. Coat a large cast iron skillet coated with olive oil over medium-high heat. Add fish and cook for two minutes on each side.
6. Transfer the fish to a plate and break it into large chunks. Assemble the tacos with cabbage slaw, fish and your kid’s favourite toppings. Drizzle with taco sauce and serve.

3. Tuna and Veggie Fritters

Does your child love crunchy or fried foods? Impress them with an easy-to-make, healthier alternative to the usual fare. This recipe from Taste only takes 25 minutes to prep and cook, making it one of the best kid-friendly dinners for busy parents to make.

Ingredients

• 2 large potatoes, peeled and grated
• 1 large zucchini, grated
• 1 large carrot, grated
• ¼ cup of plain flour
• 185 grams of canned tuna in spring water, drained and flaked
• 5 eggs
• ⅓ cup of Parmesan, grated
• Vegetable oil for shallow frying
• 2 teaspoons of extra virgin olive oil
• 100 grams of baby spinach
• Lemon wedges, to serve
• Salt and pepper

Instructions

1. In a large bowl, add zucchini, carrot, potato, flour, tuna and Parmesan. Lightly beat one egg and season with salt and pepper. Stir to combine.
2. In a large, deep, nonstick pan, pour in enough vegetable oil to cover the base. Heat over medium heat, then spoon around ¼ cup of the mixture and flatten it with a spatula. Cook for two minutes on each side. Continue this process until all the mixture has been used.
3. Wipe the pan clean and heat olive oil. Cook sunny-side-up eggs.
4. Top the fritters with the eggs. Serve with sprinkled Parmesan cheese, spinach and lemon wedges.

4. Creamy Ham and Pea Pasta

If your child hates peas, incorporate them with other things they love — like pasta, cheese and ham. This creamy pasta recipe from My Fussy Eater only requires simple ingredients and minimal prep time.

Ingredients

• 350 grams of pasta
• 150 grams of frozen peas
• 100 grams of cooked ham, chopped
• 1 vegetable stock cube
• 120 grams of cream cheese
• Salt and pepper
• Pinch of garlic granules

Instructions

1. Cook the pasta with the stock cube.
2. Add the frozen peas three minutes before the pasta finishes cooking. Drain the pasta, setting a cup of the water aside.
3. In a pan, add cream cheese and a splash of pasta water. Mix until the cheese is melted. Add more pasta water if necessary.
4. Add in garlic granules and ham. Mix everything.
5. Season with salt and pepper. Serve with salad on the side.

Can Kids Grow out of Picky Eating?

It’s common for children to be slightly picky about what they eat. Often, they overcome it as they grow up — especially if you meet them where they are and take the right steps to help them.

Here’s a breakdown of the five stages of change to describe how an individual may think about eating more nutritious foods. Where your child falls on this spectrum indicates how likely they are to grow out of picky eating:

• Precontemplation: At this stage, a child isn’t considering trying new foods.
• Contemplation: The child starts thinking about trying new options and is ready for you to guide them.
• Preparation: Here, the child begins to try new foods and might even help you prepare meals. This stage involves planning for change within the next 30 days.
• Action: In this phase, change has happened within the last six months. The child actively tries new ingredients, even if they occasionally return to their favourites.
• Maintenance: Finally, the child has formed a new habit of eating more diverse and nutritious foods that has lasted more than six months. Now it’s all about keeping up the pace!

3 Effective Tips to Get a Picky Eater to Try New Foods

No matter which stage they’re in now, you can try these tips to help your kids explore different foods.

1. Start Small
   Try a single berry, a cheese crumble or a small leafy green. Say words of encouragement, like “This should be easy! You can finish it in a second.”
2. Be Patient
   Introduce new foods one at a time. Avoid getting frustrated when your kid refuses to eat something for the first time. Serve it again in the future with something you know they’ll love.
3. Perfect Your Timing
   Ensure your kid is hungry when introducing a new food. Have them wait two hours between snacks and mealtime and an hour between a drink and a meal.

Try These Kid-Friendly Dinners for Picky Eaters

Feeding your picky eater doesn’t have to be a struggle. With some creativity and planning, you can transform dinnertimes into opportunities for exploration. Remember to treat and praise your child for small victories to motivate them to try more food options.

ABOUT OUR CONTRIBUTOR:
Beth Rush is the green wellness editor at Body+Mind, a health and wellness brand. She covers topics like sustainable healthcare and all the ways human health is inextricably linked to planetary health. Beth is raising her own family on plant-based recipes and mindful nutrition. You can find Beth on Twitter @bodymindmag.