10 Healthy Recipes for Picky Eaters (With Nutrition & Calories)
Picky eaters can be challenging to win over to healthy food. Whether you’re dealing with kids who won’t touch their veggies or adults who insist on junk food, the trick is to create delicious, healthy meals. In the following article, we’ll take a look at 10 healthy and tasty recipes that cater to picky eaters, as well as nutrition facts and serving sizes for each.
1. Hidden Veggie Mac and Cheese
- This creamy mac and cheese is packed with hidden butternut squash or cauliflower, making it a nutritious twist on a classic comfort food.
2 cups elbow macaroni
1 cup of pureed butternut squash or cauliflower
Shredded cheddar cheese, 1 cup
½ cup milk
1 tablespoon butter
Half teaspoon salt
¼ teaspoon black pepper
Hardiness
Cook macaroni according to package instructions.
Melt the butter in a saucepan and stir in the pureed vegetables, the milk, and the cheese until smooth.
Mix in the cooked pasta, add seasonings, and serve warm.
Nutrition Information (per serving – 1 cup):
Calories: 320
Protein: 12g
Carbs: 45g
Fat: 102. Crispy Baked Chicken Nuggets
Homemade nuggets are healthier than fast food and just as delicious!
2 boneless, skinless chicken breasts (cut into pieces)
Whole wheat breadcrumbs – 1 cup
½ cup grated parmesan cheese
1 tsp garum powder
1 egg, beaten
Today,
Set the oven to 400°F (200°C
Mix breadcrumbs, parmesan, and garlic powder in a bowl.
Dip chicken pieces in egg, then coat with breadcrumb mixture.
Bake 15-20 minutes to golden brown.
Nutrition Facts (per 6 nuggets):
Calories: 280
Protein: 30g
Carbs: 18g
Fat: 8g3. Banana oat pancakes
These naturally sweet pancakes are high in fiber and protein.
1 ripe banana
1 cup oats
1 egg
½ cup milk
½ tsp cinnamon
1 teaspoon vanilla extract
I’m
Blend all ingredients until smooth.
Heat a pan and cook pancakes for 2-3 minutes per side.
Served with fruit or honey.
Nutrition Information (per 2 pancakes):
Calories: 260
Protein: 10g
Carbs: 40g
Fat: 54. Zucchini Pizza Bites
These pizzas are made using zucchini in place of dough for a healthier alternative.
1 large zucchini (sliced into rounds)
½ cup marinara sauce
½ cup shredded mozzarella cheese
Pepperoni or your choice of topping
No,
Preheat oven to 375°F (190°C).
Place zucchini slices on a baking sheet.
Topped with marinara, cheese, and the toppings.
Bake for 8-10 minutes until cheese melts.
Nutrition Information (Per 4 pieces):
Calories: 150
Protein: 8g
Carbs: 12g
Fat: 65. Sweet potato fries
A delicious and high-fiber option to normal fries.
No,
2 sweet potatoes, sliced into fry strips
2 tbsp olive oil
½ teaspoon paprika
½ teaspoon saltSet the oven to 425°F (220°C
Toss the sweet potatoes in olive oil and seasoning.
Bake 20 to 25 minutes, turning halfway.
Nutrition Information (Per 1-cup serving):
Calories: 180
Protein: 2g
Carbs: 30g
Fat: 66. Cheesy Broccoli Tots
These crunchy tots make veggies so enjoyable to eat!
1 cup cooked, chopped broccoli
½ cup shredded cheese
½ cup breadcrumbs
1 eggPreheat oven to 375°F (190°C).
Combine all ingredients and form into tots.
Bake 15-20 minutes to golden brown.
Nutrition Facts (Per 6 tots):
Calories: 200
Protein: 10g
Carbs: 20g
Fat: 87. Fruit and Yogurt Parfaits
A delicious, nutritious snack or breakfast.
1 cup Greek yogurt
½ cup granola
1 cup mixed berriesLayer yogurt, granola, and berries in a glass.
Repeat the layers and serve immediately.
Nutrition Information (per 1-cup serving):
Calories: 280
Protein: 12g
Carbs: 40g
Fat: 7g8. Turkey and Cheese Roll-Ups
Tapas: a swift and protein-rich food.
There’s
4 slices turkey breast
4 slices cheese
4 whole wheat tortillasPlace a slice of cheese on each tortilla, add the turkey, and roll them up.
Cut into bite sizes.
Nutritional Information (per roll-up):
Calories: 220
Protein: 18g
Carbs: 20g
Fat: 89. Smoothie Pops
The best way to experience a healthy smoothie!
1 banana
1 cup strawberries
Greek Yogurt, 1 cup
½ cup milkBlend all ingredients until smooth.
Fill into popsicle molds and refrigerate for 3-4 hours.
Nutrition Information (per popsicle):
Calories: 90
Protein: 5g
Carbs: 15g
Fat: 110. Peanut butter banana toast
Breakfast in a hurry.
1 slice of whole grain bread
1 tbsp peanut butter ½ banana (sliced) Spread the peanut butter onto the bread. Top with sliced bananas and serve. Nutrition Facts (per slice): Calories: 250 Protein: 8g Carbs: 30g Fat:
Final Thoughts
10 Final Thoughts Healthy eating doesn’t have to be boring, even for picky eaters! These 10 nutritious recipes are packed with flavor and essential nutrients. Whether you’re looking for breakfast, lunch, or snacks, these easy-to-make dishes will satisfy even the fussiest eaters. Give one a try today and see how your family likes them!
READ MORE :https://www.taste.com.au/dinner/galleries/healthier-family-dinners-picky-eaters/vn7qhirc
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