10 Kid-Friendly Healthy Recipes: Getting Your Little Ones to Eat Well

Introduction

As a parent, you want to give your children the best possible start in life. This includes providing them with a healthy diet. But it can be tough to get kids to eat their vegetables and fruits. That’s where these kid-friendly healthy recipes come in! They’re all delicious and nutritious, and your kids will love them.

Benefits of Eating Healthy

There are many benefits to eating healthy, both for children and adults. Eating a healthy diet can help children:

• Grow and develop properly
• Have more energy
• Stay focused and alert
• Have stronger immune systems
• Reduce their risk of developing chronic diseases later in life

10 Kid-Friendly Healthy Recipes

Here are 10 kid-friendly healthy recipes that your kids will love:

Chicken Parmesan

Chicken Parmesan

Photo by Clark Douglas on Unsplash

Prep time: 15 minutes   Cook time: 20 minutes   Total time: 35 minutes

Nutritional facts:

• Calories: 400
• Protein: 30 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 pound boneless, skinless chicken breasts, pounded thin
• 1/2 cup bread crumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 teaspoon olive oil
• 1/2 cup marinara sauce
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. In a shallow dish, combine bread crumbs and Parmesan cheese.
3. In a separate shallow dish, beat the egg.
4. Dip the chicken breasts in the egg, then in the bread crumb mixture.
5. Heat the olive oil in a large skillet over medium heat.
6. Cook the chicken breasts for 2-3 minutes per side, or until golden brown.
7. Spread the marinara sauce on a baking sheet.
8. Place the chicken breasts on the baking sheet and top with mozzarella cheese.
9. Bake for 10-15 minutes, or until the cheese is melted and bubbly.
10. Serve hot.

Tips:

• For a more flavorful chicken Parmesan, you can marinate the chicken breasts in the marinara sauce for 30 minutes before cooking.
• You can also add other vegetables to the dish, such as sliced mushrooms, onions, or peppers.
• Serve the chicken Parmesan with a side of pasta or rice for a complete meal.

Tacos

Tacos

Photo by Gonzalo Mendiola on Unsplash

Prep time: 15 minutes   Cook time: 10 minutes   Total time: 25 minutes

Nutritional facts:

• Calories: 300
• Protein: 20 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 pound ground beef
• 1/2 onion, chopped
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (10 ounce) can corn, drained
• 1 (1.25 ounce) packet taco seasoning
• 12 taco shells
• Your favorite toppings, such as lettuce, tomato, cheese, sour cream, and salsa

Instructions:

1. In a large skillet, brown the ground beef over medium heat.
   

   Tacos

2. Drain off any excess grease.
3. Add the onion and cook until softened, about 5 minutes.
4. Stir in the black beans, corn, taco seasoning, and 1/2 cup water.
5. Bring to a simmer and cook for 5 minutes, or until the sauce is thickened.
6. Spoon the filling into the taco shells and top with your favorite toppings.

Tips:

• For a more flavorful taco filling, you can brown the ground beef in a chili powder mixture before adding the onion and other ingredients.
• You can also add other vegetables to the filling, such as chopped bell peppers, tomatoes, or jalapenos.
• Serve the tacos with a side of rice or beans for a complete meal.

Salmon with Roasted Vegetables

Salmon with Roasted Vegetables

Prep time: 15 minutes    Cook time: 25 minutes    Total time: 40 minutes

Nutritional facts:

• Calories: 400
• Protein: 30 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 pound salmon fillet, skin on
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, chopped
• 1 (15 ounce) can black beans, rinsed and drained

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a small bowl, combine olive oil, salt, and pepper.
3. Rub the olive oil mixture all over the salmon fillet.
4. Place the salmon fillet on a baking sheet lined with parchment paper.
5. Scatter the bell peppers, zucchini, and black beans around the salmon fillet.
6. Bake for 25 minutes, or until the salmon is cooked through and the vegetables are tender.
7. Serve hot.

Tips:

• For a more flavorful salmon, you can marinate the fillet in the olive oil mixture for 30 minutes before baking.
• You can also add other vegetables to the dish, such as carrots, onions, or potatoes.
• Serve the salmon with a side of rice or quinoa for a complete meal.

Chicken Stir-Fry

Chicken Stir-Fry

Photo by montatip lilitsanong on Unsplash

Prep time: 15 minutes    Cook time: 15 minutes    Total time: 30 minutes

Nutritional facts:

• Calories: 300
• Protein: 20 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon soy sauce
• 1 teaspoon cornstarch
• 1/4 teaspoon black pepper
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 cup broccoli florets
• 1/2 cup snow peas

Instructions:

1. In a bowl, combine the chicken, soy sauce, cornstarch, and black pepper.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the chicken and cook until browned on all sides.
4. Add the onion, bell peppers, broccoli, and snow peas.
5. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
6. Serve hot.

Tips:

• For a more flavorful stir-fry, you can marinate the chicken in the soy sauce mixture for 30 minutes before cooking.
• You can also add other vegetables to the stir-fry, such as carrots, mushrooms, or water chestnuts.
• Serve the stir-fry with rice or noodles for a complete meal.

Lentil Soup

Lentil Soup

Photo by Cala on Unsplash

Prep time: 15 minutes    Cook time: 30 minutes    Total time: 45 minutes

Nutritional facts:

• Calories: 300
• Protein: 20 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 cup lentils, rinsed and picked over
• 6 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
3. Add the lentils, vegetable broth, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30 minutes, or until the lentils are tender.
5. Puree the soup with an immersion blender or in a blender until smooth.
6. Serve hot.

Tips:

• For a more flavorful soup, you can saute the vegetables in the olive oil for a few minutes before adding the lentils and broth.
• You can also add other vegetables to the soup, such as potatoes, tomatoes, or zucchini.
• Serve the soup with a dollop of sour cream or yogurt for a creamy finish.

Chicken Quesadillas

Chicken Quesadillas

Photo by Lottie Griffiths on Unsplash

Prep time: 15 minutes    Cook time: 10 minutes    Total time: 25 minutes

Nutritional facts:

• Calories: 300
• Protein: 20 grams
• Carbs: 20 grams
• Fats: 10 grams

Ingredients:

• 1 (10 inch) whole wheat tortilla
• 1/2 cup shredded chicken
• 1/4 cup shredded cheddar cheese
• 1/4 cup salsa
• 1 tablespoon sour cream

Instructions:

1. Preheat a skillet over medium heat.
2. Spread the chicken, cheese, salsa, and sour cream on the tortilla.
3. Fold the tortilla in half and cook for 2-3 minutes per side, or until the cheese is melted and bubbly.
4. Cut the quesadilla into wedges and serve.

Here are some tips for making the perfect chicken quesadilla:

• Don’t skimp on the cheese. A common quesadilla mistake is only spreading cheese on half the tortilla. This will make the quesadilla dry and crumbly. Spread cheese on both halves of the tortilla for a more gooey and satisfying quesadilla.
• Don’t overfill the quesadilla. If you overload the quesadilla with too much filling, it will be difficult to fold and cook evenly. A good rule of thumb is to use about 1/2 cup of filling per quesadilla.
• Don’t flip too early. Once you’ve folded the quesadilla, let it cook for a few minutes before flipping it. This will help the cheese melt and the tortilla brown.
• Keep your veggies crisp. If you’re adding vegetables to your quesadilla, be sure to cook them until they’re tender-crisp. This will help them retain their flavor and texture.
• Serve with complementary sides. Chicken quesadillas are a great meal on their own, but they’re also delicious served with a side of chips and salsa, rice, or beans.

Fruit Salad

Fruit Salad

Photo by Hans Reniers on Unsplash

Prep time: 10 minutes    Total time: 10 minutes

Nutritional facts:

• Calories: 100
• Protein: 1 gram
• Carbs: 20 grams
• Fats: 0 grams

Ingredients:

• 1 cup mixed berries
• 1/2 cup chopped apple
• 1/4 cup chopped banana
• 1 tablespoon honey
• 1/4 teaspoon ground cinnamon

Instructions:

1. In a bowl, combine the berries, apple, banana, honey, and cinnamon.
2. Stir to combine.
3. Serve immediately or store in the refrigerator for later.

Hummus and Pita Bread

Hummus and Pita Bread

Photo by Nicholas Barbaros on Unsplash

Prep time: 10 minutes    Total time: 10 minutes

Nutritional facts:

• Calories: 250
• Protein: 8 grams
• Carbs: 30 grams
• Fats: 10 grams

Ingredients:

• 1 (15 ounce) can chickpeas, rinsed and drained
• 1/4 cup tahini
• 1 lemon, juiced
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (6 inch) whole wheat pita bread, halved

Instructions:

1. In a food processor, combine the chickpeas, tahini, lemon juice, garlic, salt, and pepper.
2. Process until smooth.
3. Spread the hummus on the pita bread halves.
4. Serve immediately.

Yogurt Parfait

Yogurt Parfait

Photo by Life Of Pix

Prep time: 10 minutes    Total time: 10 minutes

Nutritional facts:

• Calories: 200
• Protein: 15 grams
• Carbs: 20 grams
• Fats: 5 grams

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup berries
• 1/4 cup granola
• 1 tablespoon honey

Instructions:

1. In a glass or bowl, layer the yogurt, berries, granola, and honey.
2. Serve immediately or store in the refrigerator for later.

Peanut Butter and Banana Sandwich

Peanut Butter and Banana Sandwich

Photo by Antoni Shkraba

Prep time: 5 minutes    Total time: 5 minutes

Nutritional facts:

• Calories: 250
• Protein: 8 grams
• Carbs: 30 grams
• Fats: 10 grams

Ingredients:

• 2 slices whole wheat bread
• 1 tablespoon peanut butter
• 1/2 banana, sliced

Instructions:

1. Spread the peanut butter on one slice of bread.
2. Top with the banana slices.
3. Place the other slice of bread on top.
4. Cut the sandwich in half and serve.

These are just a few more ideas to get you started. With a little creativity, you can find many other healthy and delicious recipes that your kids will love.

Conclusion

These are just a few of the many kid-friendly healthy recipes that you can try. With a little creativity, you can get your kids to eat their vegetables and fruits without even realizing it! So next time you’re looking for a healthy meal to make for your family, be sure to give one of these recipes a try.

Here are some additional tips for getting kids to eat healthy:

• Make sure the food is visually appealing. Kids are more likely to eat something that looks good.
• Let kids help prepare the food. This will make them more interested in eating it.
• Serve healthy foods alongside their favorite unhealthy foods. This will help them get used to the taste of healthy foods.
• Be patient. It may take some time for kids to adjust to eating healthy foods.

With a little effort, you can get your kids to eat healthy and enjoy it!

Read this post for more information about healthy eating tips:

Essential Healthy Eating Tips for a Vibrant Life