Many parents want to cook healthy for themselves and their children, but that can be challenging. Kids can be picky eaters, and parents may worry that it’ll take time or gourmet cooking skills to get a healthy meal on the table. For ideas, check out whole grain dinners, breakfast for dinner, and kid-friendly dinners. And keep reading right here!
But in reality, it can be simple to prepare healthy meals that kids accept. Just start with your typical rotation of kid-friendly foods, whether it’s chicken nuggets, mac and cheese, or baked spaghetti. Then swap and add to increase the nutrient content while keeping the fun and flavor in the dish.
The result can be a set of simple meals that please and fuel the whole family. These small changes help support steady energy, fullness, and overall nutrition, without taking much effort on your part or turning mealtimes into battles.
Below are seven familiar dinners with simple upgrades that keep meals easy and family-friendly.
1. Easy Baked Chicken Nuggets With Yellow Corn and Green Broccoli
Chicken nuggets are a weeknight staple in many homes, since kids love them and they take only minutes to prepare from frozen. With a few simple changes, you can turn chicken nuggets into a meal you feel proud to serve.
Use whole-grain breading, bake the nuggets instead of frying them, and serve them with yellow corn – a familiar and favorite side for kids – and their choice of vegetable, such as broccoli florets or green beans. Fresh or frozen chicken tenderloins are skinless, easy to handle, and lean.
Approximate nutrition per serving: 420 calories, 28g protein, 5g fiber
What’s in it:
3–4 baked chicken nuggets (from chicken tenderloins)
½ cup of corn
Steamed broccoli florets, fresh grape tomatoes, or any other non-starchy vegetable
Optional: ketchup, marinara, or BBQ sauce for dipping
How to make it:
1. Preheat oven to 400°F. Grease a cooking sheet with cooking spray.
2. Cut the chicken tenderloins into nugget-size pieces, or leave them as is for “chicken fingers.”
3. Dip chicken in beaten egg or egg white.
4. Coat in rolled or instant oats or whole-wheat breadcrumbs with a pinch of salt and garlic powder.
5. Place on the baking sheet and bake for 12–15 minutes until cooked through.
6. Serve nuggets with corn and vegetables on the side.
Family tip:
Serve the nuggets and sides separately on the plate. Kids love eating nuggets with their fingers, and they usually like foods separate. Try serving a dip in a small bowl to make it easier. Kids may enjoy helping you dip the chicken in egg white and breadcrumbs – just make sure you wash their hands well!
2. Brown Rice Fried Rice With Egg
Many kids love grain, and fried rice is an easy dish for parents to prepare. It uses leftover rice, fresh, frozen, or leftover vegetables, eggs, and fresh or leftover chicken or other protein. With brown rice, lean proteins, and extra vegetables, this dish can be more nutritious than what you might order in a restaurant.
Approximate nutrition per serving: 400 calories, 18g protein, 5 g fiber
What’s in it (per serving):
- ¾ cup cooked brown rice
- 1 egg
- (Optional) 2-3 ounces of cooked protein like salmon, chicken, or tofu in small pieces.
- ½ cup frozen mixed vegetables
- Soy sauce or teriyaki sauce
How to make it:
1. Heat 1-2 teaspoons of sesame, canola, olive, or other vegetable oil in a skillet, or use cooking spray.
2. Add vegetables and cook until warmed through.
3. Push veggies to the side and scramble the egg.
4. Stir in cooked rice and additional protein if using, and add soy sauce or teriyaki sauce.
Family tip:
If mixed vegetables feel overwhelming, start with just peas, carrots, or corn, and add others gradually. Parents can serve their own rice with additional vegetables.
3. Whole-Wheat Spaghetti With Meat Sauce
Spaghetti with meat sauce is a basic food for many families! With just a few swaps, it can also be one of the most balanced, simple meals possible. Whole-grain pasta can be a good introduction to whole grains because it tastes similar to white pasta. Use turkey instead of beef in the meat sauce, and add any vegetables you can to the sauce – sliced mushrooms, chopped carrots, or pureed pumpkin are favorites.
Approximate nutrition per serving: 450 calories, 24g protein, 8g fiber
What’s in it (per serving):
- 1 cup cooked whole-wheat spaghetti (2 ounces dry)
- Lean ground turkey, vegetable/soy protein, or lentils
- Canned or jarred pasta sauce (marinara, mushroom, or similar)
- Parmesan cheese
How to make it:
1. Cook pasta according to package directions.
2. Brown ground turkey or prepare the vegetable protein or lentils.
3. Stir in the marinara sauce and simmer for 5 minutes to heat thoroughly.
4. Serve sauce over pasta and top with parmesan.
Family tip:
Let kids add their own parmesan cheese. It’s fun! Parents who are looking for a lower-carbohydrate meal can keep pasta to ½ cup or use spiralized zucchini or spaghetti squash instead of pasta.
4. Healthier Baked Penne
Baked penne is a comfort food, but it can be a healthy choice! Use whole-grain pasta in whatever shape your kids want – penne, spaghetti, or elbows. Low-fat cottage cheese and low-fat mozzarella cheese add flavor, protein, and calcium. For more vegetables, be generous with the marinara sauce, and consider adding fresh chopped or canned diced tomatoes or any other vegetables. Add cooked chicken breast or lean ground turkey if desired.
Approximate nutrition per serving (without extra chicken or turkey): 350 calories, 15g protein, 7g fiber
What’s in it (for 4 servings):
8 ounces (4 cups cooked) whole-wheat pasta
2-3 cups of marinara sauce
2 cups of low-fat cottage cheese or ricotta
½-1 cup (2-4 ounces) of low-fat shredded mozzarella cheese
How to make it:
1. Cook spaghetti and drain.
3. Combine pasta, sauce, and cottage cheese in a baking dish.
4. Top with mozzarella and bake at 375°F for ~20 minutes.
Family tip:
Stir in finely chopped spinach or mushrooms. They disappear into the sauce.
5. Easy Whole-Grain Mac and Cheese With Veggies
What kid doesn’t love mac and cheese? Don’t worry about making it from scratch. With this simple recipe, you don’t need to make a roux or flour-based sauce. Just melt low-fat cheese into milk and add it to the pasta for a melty, creamy dish. Stir in disappearing vegetables like pureed squash, or add favorite vegetables like sliced zucchini, cauliflower florets, or cooked diced carrots.
Approximate nutrition per serving: 360 calories, 17 protein, 6g fiber
What’s in it (per 4 servings):
4 cups cooked whole-grain elbow pasta (8 ounces dry)
1 ½ cups (6 ounces) shredded low-fat cheddar, mozzarella, or Mexican blend cheese
¾ cup skim milk or milk substitute, or use the cooking water from the elbows
2-4 cups of vegetables
How to make it:
1. Cook whole-grain elbow pasta according to package directions.
2. Drain and return pasta to the warm pot.
3. Stir in milk and shredded cheese until melted and creamy.
4. Mix in cooked vegetables
5. Add salt and pepper to taste
Family tip:
Let your kids help if they want. It’s fun to melt cheese and stir it into pasta.
6. Lighter Tuna Noodle Casserole
This classic comfort meal becomes a balanced meal in a pan with whole-grain noodles, protein-packed tuna, and extra vegetables.
Approximate nutrition per serving: 350 calories, 25g protein, 6g fiber
What’s in it (4 servings):
4 cups cooked whole-grain noodles (8 ounces dry)
2 5-ounce cans of tuna, drained
2 cups of frozen peas
1-2 cups of sauteed onions, mushrooms, and/or celery
1 can of low-fat cream of mushroom soup
How to make it:
1. Cook noodles according to package directions.
2. Mix noodles, tuna, vegetables, and sauce in a baking dish.
3. Top with breadcrumbs if desired.
4. Bake at 375°F for ~20 minutes.
Family tip:
If casseroles feel too mixed for some kids, serve the components separately the first few times. If you can’t get your kids to love tuna, make the casserole with chicken or lean ground turkey.
Small Changes Add Up
Healthy family meals can be simple, affordable, and enjoyable. It can be as easy as taking your favorite meals and making nutritious swaps and additions. The result can be meals that are kid-friendly and a source of vegetables, protein, and other nutrients.
If you’re looking for more support creating healthy and realistic meals for your household – or support for your own health and weight management – please sign up for nutritional counseling. We can work towards your goals, your way!
