Healthy 30 Minute Dinner Ideas for Picky Eaters

Beyond the obvious of it being difficult to meal plan, eating when traveling or away from home, or just the frustration of meal time battles — we parents worry our children aren’t getting enough vitamins and minerals to grow and stay healthy.

“Picky eating is very common especially in toddlers as they start to gain more independence,” pediatrician Steph Lee, MD, MPH, FAAP told Mom.com. “The key is consistency and patience. Make healthy food choices available and don’t make a huge fuss about them — either good or bad,” advised the spokesperson for the American Academy of Pediatrics (AAP).

Registered dietitian nutritionist Marsha Ungchusri, RD/RDN recommended not reacting positively or negatively to the food and eating on a regular schedule. “I am a fan of Ellen Satter’s division of responsibility,” she told us. “I worry if anyone only eats a certain food because a healthful diet is comprised of a variety of foods. By only eating one thing you’re missing out on nutrients from other foods.”

One of the biggest headaches is introducing a finicky eater to new dishes. Just remember that it can take 10 to 15 tries before your child develops a taste for certain foods.

Dr. Lee recommended serving only one meal for the entire family and not making separate meals for your child because this will reinforce picky eating.

“Let your child have input on what should be at the meal so at least it will have one food you know they will like,” she said. “Another strategy is food bridging, which means once your child likes one food, try another that has similar color, texture, or taste to increase the chances your child will eat it. For example, if your child likes sweet potatoes, try introducing butternut squash next or soft roasted carrots.”

“Early on I discovered that my extremely picky son liked carrots sautéed in olive oil with some dried dill. It was like a miracle! So I make him that a lot,” writer Amy Oztan told us. “If you actually find something they like that’s healthy, make it as often as they want.”

Spaghetti
This sounds like a stereotypical staple, but you really can hide a lot of veggies in the sauce without your child knowing. Plus, it’s delicious.

“My kids are beyond picky and veggies are a bad word. I use this as a dump meal to make sure they get veggies. I dump all the veggies in the vitamix and make my special sauce,” shared entrepreneur Tomika Bryant.

Just add Panko
Panko crusted chicken strips are a good way to get protein that is similar enough to a nugget but a lot healthier for the kids. Or, you can do what writer Allaya Cooks-Campbell does. “I love the new Perdue Chicken Plus nuggets. They taste like regular old nuggets, but they’re made with cauliflower, chickpeas, and cabbage,” she said.

For Nancy Fawson, she uses a different protein like tilapia, and adds pasta or rice and sliced raw veggies. “I don’t believe in hiding ingredients within food or coercing or shaming kids about food,” she shared. “It takes a nice experience — or at the very least a neutral experience — and makes it unpleasant and loaded.”

Eat family style
For many cultures, there are several dishes served during dinner instead of one main course. While that makes it seem like a lot more work, it actually gives your child more options.

“I ask all the kids to try everything on the table. They don’t have to like it but they have to try it,” mom Dre Siu shared with us. “Also when kids are involved in meal preparation, I find they will try more.”

If you’re looking for easy (and quick) meals for your choosy child, try some of these ideas that have been kid-tested and suggested by our panel of real parents.

Smoothies
Smoothies are one way to get a lot of great fruits and vegetables into your kids.

“I keep tons of varieties of frozen fruit and vegetables on hand so they can mix and match to their heart’s content,” said mom of three Emily Wright. “A couple tablespoons of hemp hearts adds protein and bulk and goes undetected once it’s blended. As a busy single mom I’ve learned there’s no rule that said we have to sit down to a plated 3-course dinner every night.”

Check out smoothie recipes from My Fussy Eater that combine fruit and frozen veggies into bright, colorful concoctions that will appeal to even the pickiest of eaters.

Have a snack night
This isn’t just having a bunch of chips and calling it a night. Think of it more as a healthy snack buffet from which your kids have a lot of healthy choices.

“You can put out a variety [of foods] and kids can choose what they like. My kids always loved a raw veggie tray and fruit salad or kabobs,” Kelly Whalen shared with Mom.com. “Don’t force them to eat something but offer them a challenge.”

Fried rice
This won’t work if your kid hates it when different food groups touch, but otherwise, it’s a hit for many kids and an easy way to combine protein, veggies, and carbs all in one quick and easy meal. Check out The Woks of Life or Made With Lau for authentic recipes and different kinds of protein.

Meatballs with mashed potatoes and gravy
Think more IKEA and Swedish meatballs instead of Italian ones with pasta. This is a quick and yummy dish that can be made in less than 30 minutes and who can resist the creamy sauce? Add some mashed potatoes and any veggies your kid will tolerate and you’ve got a filling and tasty meal.

Kimbap (gimbap)
This Korean staple is not only easy to make, it’s delicious and your children can help with the process. It’s seaweed-wrapped rice with an assortment of nutritious fillings like beef, carrots, cucumber, and eggs. For great kimbap recipes, check out Maangchi or My Korean Kitchen.

Taco bar
The beauty of tacos is that your picky eater can decide what they want in their taco and it’s totally under their control. For the wrapping, you can have hard taco shells, corn and/or flour tortillas, or even lettuce leaves. The fillings can be any variety of protein and your kid can choose between how much shredded cabbage or lettuce, tomatoes, and cheese to add on top.