top of page
  • Writer's pictureSAP

Picky Eaters - Healthy Meals for Picky Eaters

Updated: Sep 6, 2023


Picky eating is a common concern among parents, caregivers, and even adults who have specific dietary preferences. It can be challenging to ensure that picky eaters receive the necessary nutrients for their health and well-being while also catering to their taste preferences. However, with some creativity and careful planning, it is possible to provide healthy meals that even the pickiest eaters will enjoy. In this article, we will explore a variety of nutritious and delicious meal ideas to help picky eaters get the nutrients they need.

Healthy Meals for Picky Eaters

Understanding Picky Eating

Before delving into meal ideas, it's important to understand the concept of picky eating. Picky eaters often have selective taste preferences, which can be influenced by various factors, including texture, appearance, and past experiences with food. It's essential to approach picky eating with patience and empathy, avoiding pressure or power struggles around mealtime. The key to success in providing healthy meals for picky eaters is to find a balance between their preferences and nutritional needs. As a guide, consider the following tactics:

  1. Involve the Picky Eater: Encourage them to participate in meal planning and preparation. This can make them more invested in trying new foods.

  2. Be Patient: Understand that it may take time for a picky eaters to develop a taste for new foods. Be patient and continue offering a variety of options.

  3. Offer Choices: Provide a range of healthy choices, allowing them to pick from options that align with their preferences.

  4. Set a Positive Example: Lead by example and show enthusiasm for trying new foods.

  5. Avoid Pressure: Avoid forcing or pressuring picky eaters to eat certain foods. This may cause a person to associate eating meals negatively.

Healthy Meals for Picky Eaters

Healthy Meal Ideas for Picky Eaters

  1. Veggie-Loaded Pasta Sauce: Puree vegetables like carrots, spinach, and zucchini and add them to tomato sauce for pasta. The vegetables are hidden, and the sauce tastes just as delicious.

  2. Smoothie Bowls: Blend fruits, yogurt, and a handful of spinach or kale to create a vibrant and nutritious smoothie bowl. Top with granola, nuts, and berries for added texture and flavor.

  3. Creative Sandwiches: Make sandwiches more appealing by using cookie cutters to create fun shapes with whole-grain bread. Include lean proteins like turkey or chicken and add colorful veggies.

  4. Vegetable Fritters: Mix grated vegetables like carrots, sweet potatoes, and zucchini with eggs and whole-wheat flour to make fritters. These can be a tasty way to introduce new vegetables.

  5. Mini Omelets: Prepare mini omelets with beaten eggs and incorporate diced vegetables like bell peppers, mushrooms, and spinach. Customize with cheese for added flavor.

  6. Homemade Pizza: Create homemade pizza with whole-grain crust and let the picky eater choose their own toppings, including a variety of vegetables and lean protein options.

  7. Peanut Butter and Banana Wraps: Spread peanut butter on a whole-grain tortilla, add banana slices, and roll it up for a delicious and nutritious snack.

  8. Yogurt Parfaits: Layer yogurt with granola and fresh berries to make a visually appealing and satisfying parfait.

  9. Veggie Quesadillas: Stuff whole-grain tortillas with sautéed bell peppers, onions, and cheese. As a dipping sauce, serve with salsa and sour cream.

  10. Baked Sweet Potato Fries: Bake sweet potato wedges with a dash of olive oil and season with herbs. These are a healthier alternative to traditional fries.


Providing healthy meals for picky eaters requires a blend of creativity, patience, and understanding. By incorporating nutritious ingredients into familiar dishes and involving picky eaters in the meal preparation process, it is possible to gradually expand their palate and encourage healthier eating habits. Remember that every individual's tastes are unique, so keep experimenting with different foods and preparations to find what works best. Ultimately, the goal is to ensure that picky eaters receive the nutrients they need for their growth and well-being while enjoying their meals.

15 views0 comments

Recent Posts

See All


bottom of page