dinner recipes for picky eaters


  1. Introduction
  2. Understanding picky eaters
  3. Tips for dealing with picky eaters
    1. Offer a variety of options
    2. Involve them in meal planning
    3. Sneak in nutritious ingredients
    4. Keep mealtime relaxed and enjoyable
    5. Be a role model
  4. Easy dinner recipes for picky eaters
    1. Chicken tenders with sweet potato fries
    2. Mini meatball pasta
    3. Veggie-loaded frittata
    4. Homemade pizza with hidden veggies
    5. Teriyaki tofu stir-fry
    6. Baked mac and cheese with hidden vegetables
    7. Turkey and cheese roll-ups
    8. Broccoli and cheddar stuffed potatoes
    9. Cauliflower fried rice
    10. Cheesy chicken quesadillas
  5. Conclusion

Dinner Recipes for Picky Eaters

Picky eaters can make mealtime a challenge, especially when it comes to preparing dinners. As a parent or caregiver, it’s important to find creative ways to ensure picky eaters are getting the nutrition they need while still enjoying their meals. In this article, we will explore some tips for dealing with picky eaters and provide a selection of easy dinner recipes that even the pickiest eaters will love.

Understanding Picky Eaters

Picky eaters are individuals who have a limited range of foods they are willing to consume. They may have strong preferences for certain flavors, textures, or colors and may be resistant to trying new foods. Picky eating can be a normal part of a child’s development, but it can also be a source of frustration for parents and caregivers.

Tips for Dealing with Picky Eaters

  1. Offer a variety of options: Provide a variety of nutritious options at each meal, including foods your picky eater already enjoys. This way, they can choose from the options available while still being exposed to new foods.
  2. Involve them in meal planning: Let your picky eater be part of the meal planning process. Take them grocery shopping and let them choose some ingredients for the meals. This involvement can increase their interest in trying new foods.
  3. Sneak in nutritious ingredients: Incorporate nutritious ingredients into familiar dishes. For example, add finely grated vegetables to sauces, puree fruits into smoothies, or include whole grains in baked goods.
  4. Keep mealtime relaxed and enjoyable: Create a pleasant atmosphere during meals. Avoid pressuring your picky eater to try new foods or finish their plate. Make mealtimes an opportunity for family bonding and conversation.
  5. Be a role model: Set a good example by eating a variety of foods yourself. Children are more likely to try new foods if they see their parents or caregivers enjoying them.
  6. Introduce new foods gradually: Start by offering small amounts of new foods alongside familiar ones. Encourage your picky eater to take a small bite and praise their efforts, even if they don’t like it. It may take several attempts before they develop a taste for new foods.

Easy Dinner Recipes for Picky Eaters

  1. Chicken tenders with sweet potato fries: Crispy baked chicken tenders paired with homemade sweet potato fries make for a kid-friendly and nutritious dinner. Serve with a side of ketchup or a dipping sauce of their choice.
  2. Mini meatball pasta: Make mini meatballs using ground beef or turkey, and add them to a simple tomato sauce. Serve over pasta of their choice and sprinkle some Parmesan cheese on top.
  3. Veggie-loaded frittata: Whisk together eggs, milk, and a variety of diced vegetables like bell peppers, spinach, and zucchini. Bake in the oven until set and golden brown. Cut into slices and serve with a side salad.
  4. Homemade pizza with hidden veggies: Make pizza dough from scratch or use store-bought dough. Top with a tomato sauce, grated cheese, and finely chopped vegetables like mushrooms, bell peppers, and onions. Bake until the crust is crispy and the cheese has melted.
  5. Teriyaki tofu stir-fry: Cube tofu and stir-fry with a mix of colorful vegetables like broccoli, carrots, and snap peas. Add a homemade teriyaki sauce and serve over steamed rice or noodles.
  6. Baked mac and cheese with hidden vegetables: Prepare a classic mac and cheese recipe but add pureed butternut squash, carrots, or cauliflower to the cheese sauce. The hidden vegetables will add extra nutrition without altering the taste.
  7. Turkey and cheese roll-ups: Spread cream cheese or a spread of their choice on a slice of turkey. Place a slice of cheese on top and roll it up. Slice into bite-sized pieces and serve with a side of fruit or vegetables.
  8. Broccoli and cheddar stuffed potatoes: Bake potatoes until tender, then cut them in half and scoop out most of the flesh. Mix the scooped-out potato with steamed broccoli and shredded cheddar cheese. Stuff the mixture back into the potato shells and bake until the cheese is melted and bubbly.
  9. Cauliflower fried rice: Grate cauliflower and sauté it with diced vegetables like carrots, peas, and corn. Add scrambled eggs, soy sauce, and a touch of sesame oil for flavor. Serve as a healthier alternative to traditional fried rice.
  10. Cheesy chicken quesadillas: Fill tortillas with cooked chicken breast, shredded cheese, and diced vegetables like tomatoes and bell peppers. Cook until the cheese is melted and the tortillas are crispy. Serve with salsa or guacamole.


Dealing with picky eaters can be challenging, but with a little creativity and patience, you can create delicious and nutritious dinner options that even the pickiest eaters will enjoy. By offering a variety of options, involving them in meal planning, and sneaking in nutritious ingredients, you can gradually expand their food preferences. Remember to keep mealtime relaxed and enjoyable, and be a role model by eating a variety of foods yourself. With these tips and easy dinner recipes, you can make mealtimes a positive experience for both you and your picky eater.

Thank you for reading our article on "dinner recipes for picky eaters". We hope you found it helpful in your quest to create enjoyable and nutritious meals for your picky eaters. If you have any questions or recipe suggestions, please feel free to leave a comment below. Happy cooking!

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