7 Healthy Toddler Meals + 4 Tips for Your Little Picky Eater

7 Healthy Toddler Meals + 4 Tips for Your Little Picky Eater

Check out these sneakily healthy toddler meals for picky eaters, plus some tips on getting through the picky eating phase.

I never thought I’d be sneaking veggies into my kid’s food, but here I am talking about how to sneak nutrition into meals for kiddos. Isn’t it funny how your ideas about parenting change once you pop out a baby?

My son Darrol Henry has always eaten his veggies like a champ. He would pick the kale out of his bowl of pasta, sure. But it was because he wanted to eat it, not toss it onto the floor. Then one day it was like a switch had flipped. Suddenly, my agreeable baby was tossing all things green. All this kid would eat were pasta and bread. It was a foodie mom’s nightmare. These are some of the healthy toddler meals that got me through.

7 Healthy Toddler Meals

1. Veggie Potato Cakes – Hide pureed veggies in mashed potatoes, then bake them in a muffin pan. These work great for lunch or supper, and I pack them in Darrol’s daycare lunch, too!

2. Creamy Kale Pasta Sauce – If your picky eater wants to live on pasta alone, sneak some veggies and protein into the mix!

3. Green Smoothies – When all else fails, serve up those greens in a sippy cup. The recipe I have linked is a good base, and if you need to turn this into a full-on healthy toddler meal, 1/4 of a Haas avocado and 1/2 a banana instead of the whole banana. You can also use protein-rich hemp or soy milk in place of the water to make this more of a sippable meal.

4. Vegan Nuggets – These plant-based nuggets are a great toddler finger food recipe with lots of nutrition hiding inside.

5. Hearty Homestyle Spaghetti – Kids love pasta, and that sauce is perfect for hiding extra veggie power.

6. Creamy Mashed Cauliflower – Mashes potatoes, schmashed schmoschmatoes! Serve up this bowl of kid-friendly cruciferous power!

7. Farmhouse Veggie Burger – Veggie burgers are an easy finger food, and this recipe’s a great one. Just skip the fried cabbage if your toddler is on a no-veggie kick.

7 Healthy Toddler Meals + 4 Tips for Your Little Picky Eater

4 Tips for Picky Eaters

My son’s picky eating phase only lasted three or four weeks, thank goodness, and I’m pretty sure there are a few specific strategies that helped us through. Here are some tips on dealing with your picky eater and keeping your sanity while you do it:

1. Keep offering veggies. I know. I wanted to cry every time Darrol tossed a piece of broccoli onto the floor. But keep offering up fresh veggies, even if your kid takes one bite and spits it out. Sometimes it takes a few tries for kids to get used to new tastes, so keep offering those fresh, whole veggies alongside the more “sure thing” healthy toddler meals listed above.

2. Embrace what he likes. Even during his pickiest period, Darrol would still eat sweet potatoes and avocado, so I made sure to have that available to him at every single meal. This was more a sanity thing for me than anything else. At least you know that your kid is getting some sort of fresh veggies!

3. Offer choices. You can offer a variety of veggies, sure, but also change up the vessels and utensils that you’re using. It might sound crazy, but Darrol Henry will eat roasted summer squash if I offer him a bite from a fork. Present a few pieces on a plate, and he tosses it all onto the floor. He will grudgingly eat a few pieces of organic steamed edamame on his tray, but he’ll gobble it down by the handful if I put it in a bowl for him. Toddlers are made to explore, so mix things up! If they reject that sauteed broccoli on a plate, offer it in a bowl next time.

4. Don’t blame yourself. By week two of Darrol’s picky phase, I was feeling pretty despondent. When you spend 45 minutes lovingly preparing a dish, it’s heartbreaking to watch your kid reject it. This is easier said, but try to remember that this is less about your cooking and more about your toddler asserting his independence. Can I have that on a wall poster, please?

Are you dealing with a picky toddler? What healthy toddler meals are a hit at your house?

I originally published a version of this piece at Eat Drink Better.

7 comments on “7 Healthy Toddler Meals + 4 Tips for Your Little Picky Eater
  1. Pingback: Orzo with Pumpkin, Kale, Carrots, and White Beans

  2. I honestly have found offering food choices was the biggest mistake I made as a parent and reading it as an option on almost every blog and website has me so frustrated for following such poor advice and how it’s offered.

    In my case, it’s hurt my toddler’s (3/1/2 years) eating habits. I feel I have more of a tyrant that dictates what they eat therefore, I make one meal for everyone else and something else for my daughter. Secondly, she only eats those 5 or six things and refuses to try anything else. We went with offering her options and now she has limited herself to chicken nuggets, pasta with red sauce, hot dogs, grapes, hamburger, water, prune juice, toast and pan cakes no syrup. This is where we ended with with offering her “Choices” she now has a menu of high processed low nutritional valued foods and she will not try anything else. I can’t even say she has a sweet tooth because she doesn’t like sweets either but trying anything causes dinner to stretch for 2+ hours and she sits there with it in her mouth without swallowing until after 30 minutes we allow her to spit it out. SO I completely disagree with choices. My youngest (1 year old) I don’t ask I put in front of her what I make for dinner and she eats it up and even if she doesn’t I distract her and give a few bites until she realizes she likes and then opens her mouth wide and asks for more. So parents don’t let a 3 1/2 year old be the boss they are small and have no idea what good decisions are or to make choices.

  3. Thanks for this. I’ve tried a few of the picky eater tips, but I look forward to trying veggie mash muffins. Plus it’s comforting to know that I am not alone in having a picky toddler and it will come to an end.

    • You are so welcome! I think it’s important for moms to talk about this stuff, because when we only share the good things we feel alone in the not so good.

  4. Actually, I would HAPPILY serve these dishes to my pickayune tweens! Sadly, the green smoothie ship has sailed. I’ve tried multiple times, but they want nothing to do with green drinks.

    • Oh man. I have heard that from other moms. What if it were a green smoothie that wasn’t green in color? I have a few in my archives with berries in them that override the green color nicely.

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