Recipes for Kids: 12 Simple and Healthy Ideas!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

recipes for kids

Getting children to eat isn't always an easy task. But, if you have some great recipes for kids, mealtimes can be full of smiles, not arguments!

Preparing meals for kids can feel daunting at times, especially if your children are picky eaters, but eating healthy doesn't mean you have to spend hours in the kitchen.

Consider the simple, nutritious recipes for kids below to make a quick breakfast, school lunch, family dinner, or healthy meal on the go!

Need something between meals? Try these 25 healthy snacks for kids!

Easy Breakfast Recipes for Kids

Try some of the simple, nutritious (yet delicious) breakfast recipes for kids below!

Protein Oatmeal

This high-protein oatmeal recipe is sure to be a hit with you, your spouse, and your kids!


  • 1/2 cup of rolled oats
  • 1 cup of water
  • 1/2 banana, sliced
  • A pinch of salt
  • 1/2 teaspoon of cinnamon (optional)
  • 1/2 teaspoon of vanilla (optional)
  • 1 scoop of protein powder
  • Toppings of your choice


  • Add the oats, bananas, and salt to a pot.
  • Add water and stir.
  • Add vanilla and cinnamon (optional).
  • Heat the mixture over medium-high heat for 8-10 minutes.
  • Stir the mixture several times while cooking it.
  • Cook the oatmeal until all liquid gets absorbed.
  • Remove oats from the heat and mix in the protein powder.
  • Add extra water or milk as needed.
  • Place the oatmeal mixture in a bowl and top it with banana slices, peanut butter, nuts, seeds, or dark chocolate chips!

Servings: 1

Greek Yogurt Parfait

This Greek yogurt parfait recipe is as nutritious as it is delicious!


  • 4 cups of Greek Yogurt
  • 2 cups of blackberries, banana slices, or another fruit
  • Sugar-free granola
  • Toppings of your choice (nuts seeds, etc.)


  • Divide the yogurt, fruit, and granola (in layers) into four parfait glasses.
  • Top each with nuts, seeds, or other toppings of your choice.
  • Serve and enjoy with your family!

Servings: 4

Salmon and Egg Breakfast

If you have leftover salmon (you can also use canned salmon), consider this simple, tasty, salmon and egg breakfast recipe for kids!

Ingredients (Egg Dish)

  • 4 large eggs
  • A splash of milk
  • 1 tablespoon of fresh dill
  • 1 teaspoon of minced garlic
  • 2 teaspoons of olive oil
  • 1 cup (6 ounces) of shredded salmon
  • 1/8 teaspoon of salt
  • Pepper to taste

Ingredients (Topping)

  • 1/4 cup of full-fat Greek yogurt
  • 1/2 tablespoon of minced chives
  • 1/2 tablespoon of minced fresh dill
  • A pinch of salt
  • 1 teaspoon of lemon juice


  • Whisk together eggs and a splash of milk, salt, dill, and pepper.
  • Heat a skillet to medium-high heat and add garlic and olive oil.
  • Pour in the egg mixture and cook for 1-2 minutes. Scramble the eggs with a spatula.
  • Add in the cooked salmon.
  • Stir until the eggs reach a desirable texture (a few more minutes).
  • Mix all yogurt topping ingredients together.
  • Top the egg scramble with the yogurt mixture, serve, and enjoy!

Servings: 2

Avocado Egg Scramble

This version of an avocado egg scramble recipe for kids is packed with protein and healthy fats!


  • 4 large eggs
  • 1 tablespoon of tub butter containing olive oil
  • 1/4 teaspoon of salt
  • Pepper to taste
  • 1 avocado, peeled and sliced
  • 2 tablespoons of crumbled feta cheese
  • Finely chopped chives


  • Place the eggs in a saucepan.
  • Add in the butter.
  • Heat the pan over medium-low heat.
  • Mix the eggs to break them up, stirring constantly.
  • When the eggs reach the desired consistency, remove them from the heat.
  • Add the salt and avocado slices.
  • Top the egg mixture with feta, herbs, and pepper to taste.
  • Serve and enjoy!

Servings: 2

Additional Breakfast Ideas for Kids

Try the following additional breakfast ideas for kids to start their morning off right!

Breakfast Idea #1

High-fiber (low-sugar) cereal with protein-enriched milk, topped with nuts or fruit.

Breakfast Idea #2

Peanut butter and banana slices on whole-grain toast with low-sugar (protein-enriched) chocolate milk.

Breakfast Idea #3

Cooked eggs over toasted whole-grain English muffins, topped with tomatoes plus Swiss cheese or avocado slices.

Breakfast Idea #4

Hard-boiled eggs with avocado toast (or peanut butter toast) plus tomato juice and Greek yogurt.

Breakfast Idea #5

A protein smoothie with milk (or plant milk), protein powder, fruit or oats, and peanut butter (optional).

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School Lunches and Meals On-the-Go

If you're looking for school lunch ideas or on-the-go meal options when you're tight on time, consider the following quick, nutritious lunch recipes for kids!

Chicken Wrap

Your entire family will love this chicken wrap recipe as an on-the-go meal or school lunch idea.


  • 2 cups of cooked, chopped chicken breast (seasoned with fajita seasoning if you'd like) OR cooked rotisserie chicken
  • 1/4 cup of ranch salad dressing
  • 1/2 cup of mozzarella cheese or avocado slices
  • 1/4 cup of minced cilantro (optional)
  • 4 whole-grain tortillas


  • Top each tortilla with 1/2 cup of chicken, 1 tablespoon of ranch dressing, 2 tablespoons of cheese or diced avocado, and 1 tablespoon of cilantro (optional).
  • Fold the tortilla around the filling to form a burrito.
  • Cut the wrap in half, pack it for lunch, and enjoy!

Servings: 4

Tuna Salad Sandwich

Prepare this tuna salad recipe the night before, so you can use it to make tuna salad sandwiches for your kids' school lunches or family one-the-go meals!


  • Two 6-ounce cans of white tuna, drained
  • 2 tablespoons of minced celery
  • 2 tablespoons of minced red onion
  • 1 teaspoon of minced parsley
  • 1/3 cup of mayonnaise
  • 1 tablespoon of whole-grain mustard OR Dijon mustard
  • Black pepper
  • Lemon juice (optional)


  • Break up the tuna with a fork in a small bowl.
  • Toss it with onion, celery, and parsley.
  • Add the mayonnaise, mustard, and pepper.
  • Stir to combine.
  • Add in lemon juice (optional) and stir.
  • Serve the tuna salad over greens or whole-grain bread.

Servings: 3-4

Chicken and Fruit Salad

This chicken salad recipe is the perfect blend of savory and sweet, making it an excellent on-the-go lunch option for adults and kids of all ages.

  • 1 cup of rotisserie chicken, cubed
  • 1/2 cup of chopped celery
  • 1/2 cup of chopped apple
  • 1/2 cup of unsweetened pineapple, crushed and drained
  • 1/2 cup of mayonnaise
  • 1/4 cup of cranberries
  • 1 teaspoon of lemon juice
  • 1/4 teaspoon of onion powder
  • 1/8 teaspoon of salt
  • 4 whole-grain pita pocket halves


  • Combine the first nine ingredients in a bowl and mix well.
  • Fill pitas with the chicken mixture, serve, and enjoy!

Servings: 2

Healthy Egg Salad

Prepare this healthy egg salad recipe the night before you pack on-the-go meals or healthy school lunches.

Simply top whole-grain bread, crackers, or lettuce with egg salad to create a satiating, protein-rich meal!


  • 6 hard-boiled eggs
  • 1/3 cup of plain Greek yogurt
  • 2 teaspoons of Dijon mustard
  • 1/2 teaspoon of lemon zest
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 3 celery stalks, chopped
  • 1 tablespoon of parsley, chopped


  • Cook the eggs in boiling water on a stovetop for about 6 minutes.
  • Cool the eggs, peel them, chop them, and set the eggs aside.
  • Whisk together yogurt, mustard, lemon zest, salt, and pepper in a large bowl.
  • Add in celery and parsley and stir the mixture.
  • Place the chopped eggs in your bowl and stir to combine.
  • Serve the egg salad over whole-grain bread, whole-grain crackers, or lettuce. Enjoy!

Servings: 4

Additional Lunch Ideas for Kids

Consider the following additional easy lunch recipes for kids and adults alike!

Lunch Idea #1

Peanut butter and banana sandwich on whole-grain bread plus yogurt or string cheese.

Lunch Idea #2

Pretzels or pita bread dipped in hummus plus nuts, fruit, and yogurt or milk.

Lunch Idea #3

Sliced turkey breast sandwich with lettuce, tomatoes, and sliced avocados or cheese plus fruit.

Lunch Idea #4

Veggie slices dipped in hummus, organic (grass-fed) jerky, fruit, and cottage cheese.

Lunch Idea #5

A vegetable salad topped with hard-boiled eggs, sunflower seeds, and an oil-based dressing plus fruit.

Kid-Friendly Dinners

Choosing nutritious, kid-friendly recipes for dinner is the best way to ensure your family gets the nutrition they need to stay healthy.

Try the following satiating dinner recipes for kids!

Pan-Fried Tilapia

All family members, especially your kids, will adore this simple, nutritious, pan-fried tilapia recipe!


  • 1 cup of whole-wheat flour
  • 1 teaspoon of garlic powder
  • 1 teaspoon of chili powder
  • 1 teaspoon of onion powder
  • 1/2 teaspoon of ground cumin
  • Four 6-ounce tilapia fillets
  • Salt to taste
  • Pepper to taste
  • 2 tablespoons of canola oil
  • 2 tablespoons of cilantro for garnish (optional)
  • Lime wedges (optional)


  • Whisk together the flour, onion powder, garlic powder, cumin, and chili powder in a large bowl.
  • Season tilapia with salt and pepper, and dip it in the flour mixture. Shake off excess flour and set the fish aside.
  • Add oil to a nonstick skillet over medium heat.
  • Cook the tilapia for 3-4 minutes per side until the crust is golden and the fish flakes with a fork.
  • Serve tilapia with cilantro and lime wedges if you'd like, and enjoy!

Servings: 4

Chicken Caprese Zoodles

You'll be shocked at how nutritious this flavorful chicken Caprese zoodles recipe is!


  • 1 tablespoon of olive oil
  • 1 pound of boneless, skinless chicken breasts (cubed)
  • 1 pound of zucchini (about three small zucchini)
  • 2 cups of cherry tomatoes, halved
  • 1/2 cup of mini mozzarella balls, halved
  • 1/4 cup of chopped basil
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of pepper
  • 2 tablespoons of balsamic reduction (optional)


  • Heat olive oil in a large skillet.
  • Cook the chicken for 7-8 minutes until browned and set aside.
  • Spiralize the zucchini and chop the mozzarella, basil, and tomatoes.
  • Sauté the tomatoes, basil, and garlic for about 3 minutes.
  • Stir in the zucchini, salt, and pepper.
  • Combine the chicken with zucchini and tomato mixtures and stir.
  • Add in the mozzarella balls, garnish with a balsamic reduction if you'd like, serve, and enjoy!
  • Double this recipe to serve 4 people.

Servings: 2

Primavera Stuffed Chicken

This mouth-watering, protein-rich primavera stuffed chicken recipe for kids is simple – yet delicious nonetheless!


  • 4 boneless, skinless chicken breasts
  • 2 tablespoons of olive oil
  • Salt to taste
  • Pepper to taste
  • 1 teaspoon of Italian seasoning
  • 1 zucchini, sliced
  • 3 medium tomatoes, sliced
  • 2 yellow bell peppers, sliced
  • 1/2 red onion, sliced
  • 1/2 cup – 1 cup of mozzarella cheese


  • Preheat your oven to 400 degrees Fahrenheit.
  • Make 5 slits into each chicken breast but don't cut through them completely.
  • Drizzle olive oil over the chicken breasts and season them with Italian seasoning, salt, and pepper.
  • Stuff each chicken breast with tomatoes, zucchini, onion, and bell peppers.
  • Sprinkle cheese over the top of each chicken breast.
  • Bake the chicken until it's no longer pink in the middle (about 25 minutes).
  • Serve and enjoy!

Servings: 4

Easy Chicken Noodle Soup

You don't have to get fancy in the kitchen for your kids to enjoy a healthy dinner at home.

Try this easy chicken noodle soup recipe your entire family will adore!


  • 1 tablespoon of olive oil
  • 1 small yellow onion, chopped
  • 2 celery stalks, chopped
  • 1-2 large carrots, sliced
  • 4 garlic cloves, minced
  • 2 bay leaves
  • 8 cups of chicken stock
  • 2-3 cups of shredded rotisserie chicken
  • 6 ounces of egg noodles or whole-grain noodles
  • 1 tablespoon of minced parsley
  • 1 teaspoon of salt
  • 1/4 teaspoon of black pepper


  • Heat a large pot over medium heat and add the oil.
  • Add in celery, carrots, and onion. Cook the mixture until the onions are translucent (about 5 minutes).
  • Add in the garlic and cook for another minute.
  • Add the chicken stock and bay leaves. Bring the mixture to a boil over high heat.
  • Reduce heat to medium and cook the mixture until the vegetables get tender (about 15 minutes).
  • Add in the chicken, noodles, parsley, salt, and pepper.
  • Boil on a lower heat setting until the noodles are tender and the chicken gets heated through.
  • Serve and enjoy!

Servings: 6

Additional Dinner Ideas for Kids

Additional easy recipes for kids to consider for your next family dinner include:

Dinner Idea #1

Whole-grain pasta topped with pesto sauce, shredded parmesan cheese, cubed chicken, and cooked asparagus.

Dinner Idea #2

Stir fry with sauteed bell peppers plus chicken, shrimp, or steak over cooked brown rice.

Dinner Idea #3

Veggie or turkey burgers on whole-grain buns or lettuce, topped with tomato slices plus cheese or avocado slices.

Dinner Idea #4

Taco salad made with taco-seasoned ground turkey over lettuce. Top the salad with olives, diced tomatoes or salsa, avocado slices, and cheese (optional).

Dinner Idea #5

When you're in a pinch, serve breakfast foods for dinner! Consider scrambled eggs, uncured turkey bacon, avocado slices, and whole-grain toast or fruit.

Additional Healthy Living Tips

To complement simple, nutritious recipes for kids, join the Fit Mother Project to achieve or maintain a healthy lifestyle.

The program has helped hundreds of thousands of members get fit, become healthier, and achieve their goal weight for life.

Try a Fit Mother Project free meal plan and workout (designed just for women) to begin your health journey today!

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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