Let’s face it, feeding kids can feel like a full-time job. And when you have picky eaters at the table? It’s a whole different level of challenge. But after lots of trial and error (and more untouched vegetables than I care to admit), I’ve found a handful of recipes that consistently get a thumbs-up from even the most selective little taste-testers.
Here are our top go-to meals that check the boxes:
✅ Kid-approved
✅ Easy to make
✅ Packed with nutrients (even if they don’t know it)
Hidden Veggie Mac & Cheese
Why it works: The creamy cheese masks the flavour of added veggies, and the texture stays comforting and familiar.
Quick trick: Steam carrots or cauliflower, blend them into a purée, and stir into the cheese sauce before combining with noodles.
🧀 Bonus tip: Use chickpea or lentil pasta for extra protein.
Mini Taco Cups
Why it works: Fun shape, finger food, and totally customisable.
How to make it:
Line muffin tins with small flour tortillas, fill with ground beef, shredded chicken, or beans, and top with cheese. Bake until crispy, and serve with sides like sour cream, guacamole, or chopped veggies.
🌮 Let kids help fill their own cups, they love the control!
Breakfast-for-Dinner Pancake Tacos
Why it works: Kids love breakfast food at any time of day.
How to make it:
Make small pancakes and fill them taco-style with scrambled eggs, cheese, and bacon (or swap for yogurt and fruit for a sweet version).
🥞 No syrup mess, and they eat it with their hands, win-win.
Pizza Quesadillas
Why it works: Combines two favourite foods, pizza and quesadillas.
Ingredients:
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Flour tortillas
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Marinara or pizza sauce
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Mozzarella cheese
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Optional: pepperoni, cooked sausage, or hidden veggies (like spinach)
🧄 Pro tip: Sneak in chopped mushrooms or courgette, they disappear into the melted cheese!
Chicken Nugget “Bento Boxes”
Why it works: Bite-sized food feels more fun and less overwhelming.
What’s inside:
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Baked chicken nuggets (store-bought or homemade)
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Dippable raw veggies (carrots, cucumbers, sugar snap peas)
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Fruit (grapes, strawberries, apple slices)
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A “surprise” treat (mini cookie or string cheese)
🍱 Presentation matters: use a muffin tin or sectioned plate for extra appeal.
Pasta with "Magic" Sauce
Why it works: Kids think it’s regular pasta, no idea they’re eating veggies.
How to make it:
Blend cooked carrots, sweet potato, or butternut squash with a bit of broth and garlic for a creamy sauce. Toss with pasta and top with parmesan.
🍝 Serve with breadsticks and call it “orange pasta” give it a fun name!
Final Tips for Feeding Picky Eaters:
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Get them involved. Let them stir, sprinkle cheese, or choose toppings.
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Keep portions small. Tiny servings feel less intimidating.
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Offer dips. Ketchup, ranch, hummus dips make everything more fun.
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Don’t stress. Exposure over time is more important than instant success.