You’re not alone if your children can identify a ‘healthy dinner’ from quite a distance. The strategy is to create meals that are deceptively healthy while keeping all tastes and textures. Here are 31 ideas that can be repeated, because the most successful plan is the one you will use again next week.
1) Sheet Pan Chicken Tenders
These chicken tenders are made from ingredients that are a bit healthier while still keeping the same vibes. Try using panko or crushed whole-grain cereal for the breading, and season the tenders lightly to avoid making picky eaters ditch the meal.
As the tenders are baking, the sweet potato fries will be caramelizing, so you’ll have the benefit of two wins on a single pan. Finish the meal with cucumber coins or apple slices.
2) Turkey Bean Chili
Chili is a perfect weeknight meal because you can just put it on the stove and do something else while it’s cooking. It simmers on its own and takes care of itself; all you have to do is keep an eye on the spice level. That way everyone in the family can adjust to their liking.
They can add cheese, avocado, or some crushed tortilla chips. Ground turkey makes it a bit lighter, but it’s still super filling. The beans add extra fiber to the meal which can help keep everyone full longer. It also reheats really well for lunch.
3) Turkey Taco Wraps
For the kids who like crunch, there are lettuce wraps. For the traditionalists, there are tortillas. To keep the turkey moist while simmering, splash on a bit of salsa or some water. You can add toppings to small bowls and kids can “assemble” the wraps, which always seems to increase buy-in. It’s dinner with training wheels, and I mean that as a compliment.
4) Baked Salmon and Rice
Salmon can be made kid-friendly with simple seasonings and proper cooking time. Salmon cooked with olive oil and a touch of salt and topped with lemon is excellent and will not be too “fishy.” To help with familiar flavors we suggest serving the salmon with rice. Additionally, for a few families, we may even offer ketchup for the salmon, no judgment here, we are just feeding the team.
5) Chicken Salad Pitas
This is a solid dinner option that will keep the kitchen nice and cool because you won’t be using the oven. Greek yogurt is a great alternative to mayo and squeeze some lemon in there, and try to keep mix-ins small so the texture remains pleasant.
If you prefer using a pita there is no problem with that, and feel free to use crackers if that’s the compromise. It packs in the protein and tastes just like the traditional options.
6) Veggie Marinara Pasta
Zucchini, carrots, and roasted red pepper purees become incognito ingredients in your marinara sauce and are not “hidden” as much as they are making your sauce thicker, sweeter, and healthier. If you’re starting to transition to whole wheat pasta, use whole wheat pasta or a half-and-half mix. If your crew wants more meat add turkey meatballs.
7) Turkey Meatballs and Broccoli
Making meatballs at home is a great option for families. Plus, they are an even better option for kids, as they are small, and can be dipped in sauces. If you want to keep the prep low for yourself, you can use frozen meatballs and then bake instead of fry.
Another meal option could be roasted broccoli, as they can often gain some crispy and burnt edges that are very appealing to many eaters. Overall, the meal is simple and easy to prepare and can be very helpful for families.
8) Egg Muffins
Egg muffins are a form of meal prepping. They are also a fun shape that kids typically respect. You can whisk some eggs with some cheese, chopped spinach, and a little bit of ham or turkey and bake them in a muffin tin. They are good warm but can also be taken for lunch the next day. When you pair them with some berries and toast you are all set.
9) Pizza Quesadillas
If you’re craving pizza but want to skip the “full production” (aka making a whole pizza), you can make mini pizzas using a whole-wheat tortilla.
Just add some mozzarella cheese, a little bit of sauce, and your desired toppings (like chopped peppers or turkey pepperoni) and fold the tortilla. Heat it on the stove for a few minutes until the cheese is melted and gooey. It’ll be gone in no time once you dip it in warm marinara sauce.
10) Chicken Veggie Fried Rice
If you have some leftover rice you can turn this into a five-minute warmup meal instead of a full workout. To keep it simple, just use soy sauce with a little bit of sesame oil, but hold back so it’s not too salty for the little ones. For added color, crunch (and nutrition) toss in some frozen peas and carrots. Even if a child picks out the veggies, you still win because they’re eating the rice and protein.
11) Nacho Plates
Nachos are a great way to boost team morale, and you don’t have to make them the unhealthy version that you get at the movies! You can use baked tortilla chips, and add black beans and shredded chicken, then cheese should be melted so that it is just bubbly.
Let people customize their nachos with different salsas and guacamole. This one definitely supports the team during those chaotic evenings.
12) Mini English Muffin Pizzas
Children enjoy making their own creations, and you will appreciate the portion control aspect. If the muffins are toasted first, then they will not become soggy. After toasting, they can add their own sauce, cheese, and toppings. To minimize complaints, it is best to keep toppings chopped small and easy to manage. Overall, this option is a dependable and low-effort winner.
13) Salsa Chicken Bowls
Once you have finished your daily tasks, just dump the chicken and salsa into the slow cooker without a second thought. Once the chicken is ready you can shred it and place it on top of the rice and add corn and beans for a customizable bowl. For picky eaters, extra toppings should be placed on the side. Any leftovers can be used for wraps or quesadillas.
14) Taco Sweet Potatoes
The inherent sweetness of sweet potatoes makes it an easy sell with children. Simply bake until soft, split, and top with taco meat or black beans and a sprinkle of cheese. It looks like it took some effort, but it’s actually super easy, my favorite kind of cooking! Toss in a side salad for the adults and you really show some culinary range.
15) Chicken Noodle Soup
This is also comfort food that will feel like an entire household recovery day. For a weeknight, it makes sense to use rotisserie chicken, boxed broth, and egg noodles. Toss in some small chopped carrots and celery so they integrate into the soup experience. Add some whole-grain toast and you’re good to go.
16) Tuna Melt Sandwiches
Tuna melts are an easy meal prep option and provide a sense of warmth while also offering a satisfying crispy and cheesy texture. To create a tasty tuna melt, mix together canned tuna with a bit of Greek yogurt (or mayo if preferred), and if your kids enjoy it add pickle relish to the mix, and broil it with cheese until it is melted and bubbly.
Keeping it open-faced tuna melt helps with portion control and easier consumption. You can pair this with some baby carrots or a quick fruit salad for a well-rounded meal.
17) Chicken Pesto Pasta
Pesto is an excellent sauce option because it offers significant flavor without requiring any chopping. Simply mix it with pasta, shredded chicken, and peas. If kids find the pesto too ‘green’. Start off with a small amount and keep adding more parmesan. It’s a great way to secretly add herbs without starting a fight.
18) Turkey Burgers and Fries
Turkey burgers can often become dry if not done correctly, however, this can be avoided. To do this correctly, it can be done by incorporating some grated onion or a tablespoon of ketchup, into the mixture. Then from here, either searing or baking it is fine, and if doing it this way, keep a thermometer handy to assist in cooking.
Lastly, make some oven fries at the same time. This will create a nice vibe for the meal and it won’t feel like a “health project.” Everyone gets to enjoy a burger, this time a little healthier.
19) Veggie Hummus Wraps
Wraps are ideal for children who enjoy eating with their hands. Hummus is great for spreading. Then add turkey or chickpeas followed by a layer of crunchy vertically cut strip veggies. For younger kids, cut them into pinwheels so they can better manage the wrapped bites. Although this is lunchbox worthy, it serves just as well for dinner.
20) Baked Mac and Cheese
Cauliflower mac and cheese is the secret game-changing ingredient! All you have to do is steam until tender and fold into the mac and cheese before baking. Keep your cheese sauce where it’s at, no one wants to reinvent the wheel. Most kids won’t mind the cauliflower if it’s soft and the cheese is doing its job.
21) Teriyaki Chicken Meatballs
The combination of sticky and sweet meets yang in teriyaki and is usually an easy sell. Cook the meatballs in the oven and toss them, yes literally, into teriyaki sauce (store-bought, w’eh we’ll pretend we’re not aiming for first place) and serve over rice. On the side you can have broccoli, or mix the broccoli in after cutting it up into tiny pieces. This might just become a meal that is eaten regularly.
22) Turkey Sloppy Joes
Sloppy Joes appeal to children because of the messiness associated with eating them. Try using ground turkey and dicing a bell pepper, an onion, and even some mushrooms. This mixture can cook into the sauce. For sweetness, combine a small amount of tomato sauce with a drizzle of brown sugar or honey. Pair with a crunchy side and plenty of napkins, and make it a fun form check.
23) Chicken Caesar Wraps
For a little Caesar fan, this is an easy way to get some greens in without having to deal with a whole salad. Use chopped romaine so it doesn’t flop out of the wrap, and dress it lightly so it doesn’t get soggy. You can throw in some parmesan and a few smashed croutons for a little crunch. It’s still legit enough to feel like a proper dinner and is nice and easy to take anywhere.
24) Cheesy Chicken Rice
Here’s a meal for those nights you just can’t deal with extra dirty dishes. In this case, it’s one pot and one spoon, and you’re done. For this meal, you will cook rice. To give it some flavor, use broth instead of water. After the rice is cooked, stir in some broccoli, then melt some cheese, and add cooked chicken. The end product is a cozy, familiar dish like a casserole without having to bake it. Most kids seem to love it since it is considered comfort food.
25) Shrimp Tacos
Shrimp are a blessing for one of those busy nights since they are nice and easy to cook. Just lightly season them (chilli powder and garlic both work well) then sauté until pink and fully cooked, then place them into some warm tortillas. A simple slaw helps complete the meal and adds some extra crunch. If some kids aren’t ready to eat shrimp, just hold another protein like beans or chicken on the side.
26) Grilled Cheese and Tomato Soup
This combo is childhood nostalgia with a bit more balance if you pick whole-grain bread and add a fruit cup. Melted cheddar is a real flavor boost so there’s no need for a mountain of it. Tomato soup can be blended (some kids prefer it that way). It’s not fancy but it lands. Some dinners just need to land.
27) BBQ Chicken Potatoes
Baked potatoes are ideal to serve picky eaters, as everyone can customize their own. With minimal effort, a hearty plate can be made by adding cheese and shredded chicken with a little BBQ! The baked potato offers a starchy base, which is generally comforting to children. This is a durable dinner repeat.
28) Omelet Bar
Omelets are highly customizable meals, which works well for differing tastes in a group. For fillings, use smaller pieces, and precook them so that they are more texture-friendly. If it feels stressful to make an omelet, scrambled eggs achieve the same goal, but with a little less stress. If you add some toast and fruit, you have a nice balanced meal with almost no cleanup!
29) Chicken Stuffed Shells
Stuffed shells may seem like they take a serious amount of effort, but they’re mostly assembly. Just mix shredded chicken with ricotta, chopped spinach, and some mozzarella (sauce isn’t necessary as it’ll be added later), and bake. The sauce and cheese mix keep the dish familiar, but the filling gives it a great protein and vegetable boost. You can make more and freeze a tray to enjoy later.
30) Lentil Bolognese
The lentils create a sauce that is hearty and satisfying, definitely not “health food” and that’s the goal. If your family needs a bridge, start with half ground turkey and half lentils. Simmer with tomatoes, garlic and Italian seasoning until thick and cozy. Serve with pasta and a simple side salad for the grown ups.
31) Baked Chicken Parmesan
Chicken parmesan is baked which helps it become a weeknight-friendly meal option. Before broiling, you can put some marinara sauce and mozzarella cheese and let it broil just enough for the cheese to melt. Moreover, the meal will taste amazing. The dish will allow you to complete a balanced dinner lineup.
