Creative Ways to Boost Nutrition for Picky Eaters (That They'll Actually Enjoy!)

Most kids go through a stage where they become picky eaters, sticking to a handful of familiar foods. This can be incredibly frustrating for parents who want their children to get the nutrients they need for healthy growth and development. However, even with the pickiest eaters, it’s possible to make nutritious meals that are both fun and delicious! The secret? Get creative in the kitchen - boost the nutrient profile of the meals they already love.

Let’s dive into some clever ways to boost the nutrient content of everyday recipes.

Add Veggies into Sauces

Kids love dipping and slathering their food in sauces, so why not make those sauces nutrient-packed? A homemade tomato sauce can become a sneaky way to introduce more vegetables into meals.

Kid-Friendly Tomato Sauce Recipe

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 medium carrot, finely grated

• 1 small zucchini, finely grated

• 1 can (14 ounces) crushed tomatoes

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a saucepan over medium heat. Add onion and garlic and cook until soft and fragrant.

2. Stir in grated carrot and zucchini, cooking for 3-5 minutes until softened.

3. Add crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 10-15 minutes, stirring occasionally.

4. Blend the sauce with an immersion blender to remove chunks. Serve over pasta or pizza or as a dip for veggies or breadsticks.

For store-bought options, look for brands like Rao's Homemade or Muir Glen, which use minimal ingredients and no added sugars. Serve it over spaghetti or use it as a base for homemade pizza. 

Smoothies: The Ultimate Nutrient Hack

Smoothies are a fantastic way to pack in fruits and vegetables, but their color can be a deal-breaker for kids. The trick? Keep the colors fun and familiar.

Kid-Friendly Smoothie Recipes

Berry Blast Smoothie (Pink and Fun!):

• 1 cup frozen strawberries

• 1/2 cup frozen raspberries

• 1 banana

• 1/2 cup plain Greek yogurt

• 1/2 cup milk (or dairy-free alternative)

Chocolate "Milkshake" Smoothie (Dessert in Disguise):

• 1 frozen banana

• 1 tablespoon unsweetened cocoa powder

• 1/2 cup milk (or dairy-free alternative)

• 1 tablespoon peanut butter

• 1/2 cup spinach (trust me, they won’t know!)

Tropical Green Smoothie (It’s Green, but Tastes Like Sunshine!):

• 1 cup spinach (you won’t taste it!)

• 1 banana

• 1/2 cup pineapple chunks

• 1 orange

• 1/2 cup water

Smoothie Tips:

• Serve smoothies in colorful cups or with fun straws.

• Let kids help choose the ingredients and press the blender button.

• Add a little honey for sweetness, or sprinkle colorful toppings like granola or mini chocolate chips to make it feel like a treat.

Veggie-Boosted Snacks

Snacks are another great opportunity to boost nutrients. Here are some ideas:

Check out this yummy recipe here: https://www.myfruitfulbody.com/blog/kid-friendly-high-protein-mac-cheese

Veggie Muffins: Add grated zucchini or carrots to your favorite muffin recipe. You can even toss in some mashed banana or applesauce for natural sweetness.

Energy Balls: Blend oats, peanut butter, honey, and a handful of finely chopped spinach or shredded coconut. Roll into bite-sized balls for a nutrient-packed snack. Or check out our pumpkin energy ball recipe. 

Homemade Popsicles: Blend fruit, yogurt, and a handful of spinach or kale. Pour into popsicle molds and freeze. Kids will think they’re eating dessert! This recipe is always a kid favorite.

Cheesy Veggie Quesadillas: Add finely chopped spinach, bell peppers, or mushrooms to a cheese quesadilla. Serve with salsa or guacamole for dipping.

High-Protein Mac and Cheese: This simple recipe uses boxed mac and cheese blended with cottage cheese for a protein boost and a smooth, velvety texture. To bump up the fiber, you can toss in some vegetables like peas, carrots, or cauliflower. 

My Own Personal Struggle with Veggies

I’ve always hated the taste of carrots. There is something about their earthy flavor that just never sat well with me. But I know they’re packed with vitamin A, which is essential for maintaining healthy vision, immune function, and skin health, so I’ve tried to find ways to work around the flavor. One trick I discovered is blending them into soups. The first time I tried this, I made a creamy tomato soup and added a handful of cooked carrots before blending. To my surprise, they disappeared into the soup, adding a subtle sweetness without that strong carrot flavor I can’t stand. I’ve even started adding finely grated carrots to meatballs and into mashed sweet potatoes, where they’re entirely hidden but still give me the health benefits.

Bottom Line

Feeding a picky eater can feel like a battle, but with a bit of creativity, you can boost the key nutrients they need without the drama. Whether it’s blending veggies into sauces, whipping up colorful smoothies, or baking nutrient-packed snacks, there are plenty of ways to make healthy eating fun and delicious. And who knows? Over time, your picky eater might just surprise you by expanding their palate.

What are your favorite ways to sneak in nutrients for picky eaters?
Share your tips and tricks in the comments below!

For additional information on this topic, check out these articles: 

• https://www.myfruitfulbody.com/blog/10-tips-for-picky-eaters?rq=picky%20eat

• https://www.myfruitfulbody.com/blog/tips-for-a-picky-eater-part-2?rq=picky%20eat

• https://www.myfruitfulbody.com/blog/5-tips-to-survive-holidays-with-picky-eaters?rq=picky%20eat

• https://www.myfruitfulbody.com/blog/teach-kids-nutrition-healthy-eating?rq=picky%20eat

About The Author:

Hi, I’m Kelly! I’m a student at New York University, working towards becoming a Registered Dietitian. I am particularly interested in pediatric and community nutrition, where I aim to advocate for nutrition education in schools and local communities. I believe in the importance of empowering families with the resources and knowledge they need to make balanced and sustainable nutrition choices that can positively impact their health and well-being. When I’m not studying, I love to unwind by practicing yoga or in my kitchen trying out a new trendy Tik-Tok recipe!