4 Kid-Friendly Meals That Can Be Surprisingly Healthy

Here’s how to make healthier versions of the foods kids love.

Some kids have a limited range of foods they like, preferring to survive on kid-friendly favorites like pizza, chicken nuggets, mac and cheese or tacos. But even if your children aren’t adventurous when it comes to what they’ll eat, there are ways to make their meals healthier so they’re still getting plenty of nutrients rather than just empty calories.

The key to serving surprisingly healthy kid-friendly meals is to skip the drive-through and the processed foods that come out of a box and instead make meals that look and taste like the foods kids want to eat but with a healthier twist. It’s easier to do than you think and your kids will likely prefer what you make to the fast-food and processed food alternatives once they taste it!

Here are some tips for turning kid-friendly foods into healthier meals:

  • Pizza – This family-friendly favorite can be full of grease and calories or it can be a healthy meal with unlimited potential. There are so many ways to make pizza just the way you like. Start with store-bought dough or a pre-made crust, or make pizza on English muffins, pita bread or a cauliflower crust. Top with your favorite sauce or sliced fresh tomatoes. Sprinkle with low-fat cheese and then get creative with toppings. Adding veggies keeps it healthier, but you can also try turkey pepperoni or sausage, buffalo chicken or other toppings to suit your tastes.
  • Chicken nuggets – You can make crispy chicken nuggets that taste delicious without frying – and once the kids eat them they may stop begging to go through the drive-thru! Simply cut skinless chicken breasts into nugget-sized pieces, coat with flour seasoned with salt, pepper and paprika and then dip the flour-coated chicken pieces into a mixture of buttermilk and eggs (or egg whites) before coating with crushed cornflakes. Bake and enjoy! The result is a juicy bite of real chicken housed in a crunchy coating that satisfies.
  • Mac and cheese – What kid doesn’t love the creamy goodness of mac and cheese? If they’ve only eaten this childhood staple out of a box, then they’re in for a real treat if you make this dish from scratch. To make mac and cheese healthier, substitute whole grain pasta for white pasta and whisk together a decadent-tasting cheese sauce from reduced-fat cheese, milk and sour cream. If you want to get adventurous, you can add in some veggies, such as chopped broccoli or pureed butternut squash.
  • Tacos – This fun do-it-yourself meal is healthier than you think! Start with lean ground beef or use ground turkey or chicken. You can also make tacos from diced chicken, steak, shrimp, beans or even roasted cauliflower. What makes this meal so kid-friendly is the assortment of toppings that can be added to customize the tacos. Put out bowls of shredded lettuce, diced tomato, sliced olives, pico de gallo, salsa, avocado and low-fat cheese and let kids go to town as you all enjoy a healthy family meal.

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Date Last Reviewed: July 15, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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