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Getting picky eaters to eat certain dishes can be challenging. However, there are some healthy side dishes for picky eaters that toddlers will hardly pass on. Do you need ideas and recipes on healthy side dishes for picky eaters? This post has got you covered! You can try as many as you want until you find the ones your kid loves best.
Reducing Fat and Calories Inside Side Dishes
Kids require all the nutrients they can get including proteins, fats, vitamins, fibers and minerals. It’s always a good idea to look for healthier foods like fruits and vegetables. And yes, there are ways you can have healthy side dishes for picky eaters. While getting picky eaters to eat fruit and vegetables can be such a challenge, it’s not impossible.
How To Introduce Vegetable Sides to a Picky Eater?
It’s best to introduce vegetables to kids at a young age when you first start introducing solid foods to babies. If they don't immediately eat their kale or broccoli or other vegetables you give, it is advised to suggest several times as it takes time to accept this new taste, especially when it comes to the bitter taste of green vegetables. Here are some tips to get your kids to like veggies:
Make It Fun
A great way to get kids to eat veggies is by making it extra fun. Instead of serving it plain, make it interesting. Like serving bananas as sushi with peanut butter or using cranberries to create fun animal faces on their pancakes or creating plate designs with different colors and shapes of veggies.
Get Kids Involved in The Process
Involving kids in the meal-making process is another trick to get them to eat their veggies. Tell them to choose which vegetable they would like to eat and make them together.
Be their role model
Sit with them for one meal a day, if that’s not possible a few times a week will also do the work. Serve all kinds of veggies to the table and show your enjoyment when eating them. You can suggest your kids eat but hey with no pressure. If you are doing that on a regular basis it is most likely they will try it at some point.
Tell Them Why The Food is Beneficial
When you serve a child food, and they don't like it or look at it funny, you can try explaining what the food does to their body. Like, tell them, ’this is fish, and it’s good for the brain.’ This is broccoli, and it promotes your health.
Tweak the Cooking Method
For some kids, the problem with vegetables is the taste and texture. Try to vary your cooking methods to see if the kids like a particular recipe over another. You can boil your veggies, bake them, blend them, or serve them with other meals. Keep trying until you find what your kids love best.
Sneak It Into The Food
If your child doesn't like veggies, you can try sneaking them into their food. There are a lot of vegetable recipes for picky eaters, and most of them involve mashing vegetables in the food, trying veg snacks similar to food they already love, blending them into smoothies, or even air fry them!
29 Healthy Side Dishes for Picky Eaters
The healthiest side dishes for picky eaters are packed with nutrients and flavors. Meanwhile, contrary to general thinking, healthy side dishes don't need to stop at roasted vegetables. There are different ways to elevate your fruits and vegetables into hearty and satisfying sides for kids. Follow along as we share some of the best kid-friendly side dishes that will soon become your kid’s favorite.
1. Applesauce Pancakes
Pancakes are an excellent side for kids, and with the addition of applesauce, you get a side dish that picky eaters will learn to love for breakfast. These fluffy pancakes are very simple to mix up, and oh, they taste delightful and yummy. Add applesauce to the pancake mix with other ingredients, then fry each batter over medium-high heat. You can also substitute the oil with applesauce and serve the pancakes with maple syrup or apple butter.
2. Banana Sushi
Simple, fun, and high in fruit nutrients, banana sushi is very easy to make. It’s also a great way to involve kids in making their meals and inspire them to eat them. Peel bananas, add some toppings, and have them cut into bite-sized pieces.
3. Carrot with Dried Veggies
Most parents of picky eaters want their children to eat more vegetables and this meal is a perfect veggie dish for kids. Simply toss carrots with some dried cherries, and simmer in butter. If you don't have cherries, sweet cranberries can also do the trick.
4. Butternut Squash Noodles
Vegetable turned noodles can make healthy side dishes for picky eaters. Instead of pasta, you can use butter squash as a substitute. Simply toss strands of butter squash in a cheesy sauce for a side dish to serve your children. You can also serve it with meatballs, chicken or fish.
5. Honey Glazed Baby Carrots
Carrot may not be a great meal choice to serve a picky eater, but coat it with honey, butter, and brown sugar, and you have a delicious side meal that kids are unlikely to say no to. Once you coat the carrot with honey, bake them for about 30 minutes and serve with fish or chicken.
6. Parmesan Roasted Broccoli
There are always exciting ways to cook broccoli, and roasting it with Parmesan is a surefire way to convince picky eaters to eat their vegetables. Drizzle the broccoli with oil, salt, and pepper, and roast until it’s caramelized. Then sprinkle grated Parmesan and leave to cook until the Parmesan melts.
7. Cauliflower Cheese Bread
Cauliflower cheese bread is a healthy way to replace bread with cauliflower dough. It requires no unique ingredients, just your cauliflower, eggs, cheese, garlic, and other spices.
8. Rice Cakes And Peanut Butter
If your kid loves peanut butter, consider serving them rice cakes with peanut butter. This fun and healthy snack is a wise choice for picky eaters, and you can also substitute peanut butter with Nutella or jam. Also, you can make the food extra fun by creating fun animal faces with fruit.
9. French Toast Sticks
French toast sticks are a fun and healthy snack for toddlers, kids, and parents! Whisk eggs, milk, honey, salt, and cinnamon together and dip finger-cut breadsticks into the mixture. Heat 1 tbsp of butter over medium heat and cook until both sides are golden and cooked. You can serve with fresh fruits like strawberries, blueberries, or bananas before rushing to add honey, maple syrup, or sugar.
10. Sweet Potato Cakes
Tasty potato cakes are like cakes but in potato form. With this potato cake recipe, you can pack healthy veggies with natural flavors into your baby’s breakfast. You can use your leftover mashed potatoes for this recipe, add ingredients like milk and cinnamon and bake or cook over a nonstick pan.
11. Cinnamon Apple Chips
Picky eaters who don't like cooked food often enjoy crunchy and crispy meals. So, serve these appealing apple chips as side dishes or snacks for their midday cravings. And you need just two ingredients, cinnamon, and apples. Sprinkle sliced apples with cinnamon, then bake them for about 50 minutes until the apple slices are golden and crunchy. This snack is healthier than most salty and sugary staples and gives kids a boost of vitamins.
12. Broccoli with Cheese Sauce
Another broccoli recipe for picky eaters, but this time with cheese sauce! Broccoli is a versatile veggie and one of the best kid-friendly side dishes for picky eaters. This simple 2-ingredient side dish packs tons of nutrients and flavors that are healthy for the whole family. Once you've steamed your broccoli over medium-high heat, transfer it into a baking pan and top it with grated cheese. Leave until the cheese melts and becomes crisp.
13. Veggie Chips
Veggie chips can be one of the best and crunchiest healthy vegetable recipes for picky eaters. You need some vegetable roots and simple spices to create this meal. Oven-dry and then fry it, and you have your homemade veggie chips. You can add it as a snack to their lunch box or serve it as a side with a burger or chicken nuggets.
14. Cucumber Sunomono
This Japanese-style salad makes a perfect side dish for any meal. The main flavor in this salad recipe is Vinegar which highlights other flavors in the meal. Start by making the dressing, mix rice vinegar, soy sauce, sugar, salt, ginger, and other desired ingredients. Then add salt to thin-sliced cucumbers to remove some moisture. Toss the cucumbers with the dressing and refrigerate for a while before serving.
15. Sweet Grilled Corn
Picky eaters usually love new food in micro portions, so instead of serving them whole corn on the cob, we recommend offering them some kernels of corn. You can then gradually work up to bigger pieces of cob. Also, you can serve your grilled corn in salad style by introducing more veggies like cucumbers and tomatoes, adding avocado, and dressing with olive oil, lemon, and salt.
Easy Guacamole requires 6 ingredients (avocados, lime, garlic, chili powder, cilantro, and salt). Scoop out the avocado flesh, add some lime juice and the other ingredients until you are okay with the taste. Mash everything together and serve immediately or leave to refrigerate for a while.
17. Baked Cauli Tots
How to make healthy cauliflower tots a picky eater will enjoy? Bake them rather than fry them! Cook the cauliflower for some minutes, pulse in a food processor for some seconds, and then transfer into a large bowl. Add your onions, Parmesan cheese, eggs, salt, breadcrumbs, and pepper, then mix thoroughly. Now mold into a tot and bake for about 20 minutes. You can serve it with ketchup or any dipping sauce your kid will like.
Many picky eaters love crunchy food, so you can try offering your kid peanuts, almonds, cashews, and other nuts. It’s best to serve only kids older than 5 to prevent a choking hazard. Also, to make it yummier, consider getting the nuts roasted.
19. Baked Broccoli Tots
Have you ever thought of broccoli tots? It can be quite an appealing choice for kids who are picky with vegetables. This meal is similar to cauliflower tots, except that they are made with broccoli. Boil your broccoli in water for some minutes, dice, and then pulse in a food processor for a few seconds. You can now combine it with egg, cheese, onions, parsley, and some breadcrumbs. Shape the mixture into a tot and bake until golden brown. Serve with ketchup, ranch dressing, or other dipping sauce.
20. Easy Veggie Mac and Cheese
Creamy, cheesy, and delicious. This healthy mac and cheese is packed with hidden veggies and is perfect for picky eaters. One of the best ways to make picky eaters eat veggies is by sneaking them into their favorite meals like this mac and cheese. You can consider cauliflower (since they may not taste it) or next time you are making the meal, you can try adding more vegetables like broccoli, kale, and peas. Preferably one at a time.
21. Sweet Potato Casserole
Potatoes generally make great side dishes for picky eaters, but if they don't like it, you can try potato casserole. Mash the potatoes, add some spices like salt, honey, and cinnamon, blend until smooth, and bake.
22. Baked Avocado Fries
You can make fries with avocado! These delicious oven-baked fries make delicious snacks for kids, including picky eaters. Combine lemon, lime, breadcrumbs, and salt in a bowl, dip avocado into the juice and bake for 12-15 minutes.
23. Homemade Chicken Nuggets
Chicken is a great side dish for many people, but picky eaters may have a hard time with it because of its texture. Picky eaters love some crunch or crispiness, and that’s why this chicken nugget recipe is a good idea. It’s best to make the nuggets as juicy and thin as possible to improve the texture and make them easier to chew.
24. Coconut Flour Waffles
These healthy coconut flour waffles are very delicious sides for kids and can be served with maple syrup for extra yumminess. Mix your ingredients with coconut flour, spread the batter over your waffle iron, and leave to cook.
25. Homemade Cheese Crackers
Is there any snack more filling and enjoyable than crunchy crackers? With 6 easy-to-get ingredients, you can make these delicious cheese crackers for picky eaters. Combine your flour batter with shredded cheese and butter, pulse it and wrap the dough in plastic wrap for about 30 minutes. Cut the flour into interesting shapes kids will love and bake for about 14 minutes until both sides are brown. You can make a big batch and keep these crackers in an airtight container, so you can always have a crispy side dish on hand.
26. Baked Potato Skins
Homemade potatoes are a great way to get your whole family to enjoy more nutrients, including the picky eaters. Roast washed potatoes for about an hour, scoop out the potato inside and then brush the potato skin with cheese, butter, or olive oil. You can also use the scooped-out potato for another meal.
27. Whipped Sweet Potatoes
Yummy sweet potatoes are exactly what to give kids if you want to see an empty plate. This recipe is extra yummy because it involves mixing the pepper, vanilla, salt, and nutmeg.
28. Green Bean Casserole
Green bean casserole can be comfort food for the whole family, including the picky eater. This traditional holiday dish makes healthy side dishes for picky eaters. Stir all ingredients (sauce, spices, onions, milk, garlic, chicken broth, etc.) together and then combine with green beans until it’s well coated. The secret recipe for this casserole is to add some ring onions to the mix once the casserole is baked for about 40 minutes.
29. Peanut Butter Banana Bread
Add peanut butter to make this banana bread, and you get one of the yummiest sides for kids. Peanut butter brings a certain sweetness that kids will enjoy in their bread. After you’ve made the batter, add some teaspoons of peanut butter and bake for about 45 minutes.
Feeding picky eaters children can be overwhelming, especially if you want to increase their vegetable intake. But it’s possible to increase the variety of the food a picky eater eats. Start by expanding on their food, mix it up with veggies and fruits, and explore different recipes. This may be a trial-and-error process, but it’s not impossible, and it’s a great way to find balance with a picky eater’s diet.
The content and advice provided in this article is for informational purposes only and is not a substitute for medical diagnosis, treatment, advice for specific medical conditions. Always consult a pediatrician to understand the individual needs of your child.