What’s for dinner? If you’re like most parents, you may not always have a lot of time to come up with an answer before it’s time to get the food on the table. Pantry meal helpers like boxed macaroni and cheese, Hamburger Helper, Rice-a-Roni, taco kits, and ramen are easy, quick, and usually popular with kids, but what about nutrition?
With a few pantry and freezer staples, you can put together your own “meal helpers” that are just as fast, just as family-friendly, and way more nourishing than highly processed boxed and bagged meals. Here are a few ideas for DIY meal kits you can put on the table fast and feel good about serving to your family.
Remember to check out our easy dinners here!
Mac and Cheese Helper
This is just as fast as, and tastier than, a boxed mac and cheese dinner.
Keep on hand:
- Whole-grain elbow or other shape pasta
- Velveeta, store-brand canned cheese, or shredded low-fat cheddar cheese
- Frozen cubed winter squash or canned butternut squash or pumpkin puree (not pumpkin pie mix)
- Milk or unsweetened dairy-free milk substitute like almond milk
How to make it:
Cook the pasta according to the package directions, and drain. Heat the milk in a pot on the stove and melt the cheese into it while stirring (or use the microwave and stir often). Stir in the pureed squash, then mix the pasta with the sauce to serve.
Nutritional supercharge:
Stir fresh spinach leaves or frozen, thawed chopped spinach into the sauce before mixing the sauce with the pasta. It adds fiber, magnesium, and vitamin A.
Did you know?
Many processed cheeses, including Velveeta, are made with real dairy, and they have nutrients like protein and calcium. Be sure to check the label, since some processed cheese products have very little protein or calcium, and are mostly made with oil and starch.
Brown Rice Helper
Try this instead of boxed rice products. You can customize it for more texture and flavor.
Keep on hand:
- Brown rice (parboiled, minute, or dry)
- Low-sodium chicken, beef, or vegetable broth or bouillon
- Frozen mixed vegetables, or any other fresh or frozen vegetables
- Garlic and onion powder
How to make it:
Cook or heat the rice according to the package instructions. If adding liquid, use broth instead of water. Stir in cooked vegetables when the rice is nearly cooked, season with garlic and onion powder.
Nutritional supercharge:
Add leftover cooked chicken or ground beef, or canned drained beans, for a protein boost and a complete meal. Parents may want a side salad to balance the grains in the main course.
Did you know?
Cooking rice in low-sodium broth instead of water lets the flavor seep in, and reduces the need for salt.
Hamburger Helper
Make your own version of this classic meal helper with more fiber, protein, and fun.
Keep on hand:
- Whole-wheat penne, rotini, or other shape noodles
- Lean ground turkey, canned tuna, or skinless chicken
- Canned diced tomatoes, plain, Italian seasoned, or fire-roasted
- Canned or tube tomato paste
- Italian seasoning or dried oregano, thyme, and basil
- Shredded low-fat mozzarella or cheddar cheese
How to make it:
Cook the pasta according to the package directions, and drain. Brown the ground turkey in 1-2 teaspoons of olive oil, or heat canned tuna or leftover cooked chicken, in pieces, in a skillet. Add tomatoes, tomato paste, and seasoning, then stir in cooked pasta. Top with cheese and let it melt.
Nutritional supercharge:
Chop zucchini or mushrooms and cook them with the ground turkey. They blend in easily, and add fiber and texture.
Did you know?
Adding vegetables into dishes made with protein and pasta can increase the fiber content and reduce the calorie density. You get to eat a bigger portion for fewer calories!
Taco Night Kit
You can make your own taco kit, and it’ll be just as quick and more customizable than a kit that you buy.
Keep on hand:
- Whole-grain taco shells or whole-wheat flour tortillas
- Canned black beans, pinto beans, or refried beans
- Taco seasoning packets, low-sodium if preferred, or cumin and chili powder
- Jarred or canned salsa
- Low-fat shredded Mexican blend or cheddar cheese
How to make it:
Gently heat the beans with taco seasoning or spices, and mash them slightly. Fill tortillas and top with cheese and salsa.
Nutritional supercharge:
Add cooked fish like tilapia or salmon to your tacos, or serve them with shredded lettuce and diced tomatoes.
Did you know?
Beans add protein and fiber, which helps everyone get closer to their fiber goals. The average American gets less than half of recommended amounts of fiber, but fiber helps kids stay full longer and support steadier energy.
Ramen Your Way
Instant ramen is a favorite with kids, but it’s calorie-dense and low in nutrients. Make your own less processed version!
Keep on hand:
- Whole-grain ramen, soba noodles, or whole-wheat angel-hair or regular spaghetti
- Low-sodium broth
- Frozen stir-fry vegetables, or any favorite fresh or frozen vegetables
- Low-sodium soy sauce
- Eggs or cooked skinless chicken
How to make it:
Bring broth to a simmer. Add noodles and fresh vegetables, and simmer until soft. If using frozen vegetables, add when the noodles are nearly cooked. Add the chicken, or crack an egg into the broth while it cooks. Serve when the egg is cooked.
Nutritional supercharge:
Parents looking for fewer carbs can swap in shirataki (konjac) noodles, or use half noodles and double the vegetables.
Did you know?
Most instant ramen flavor packets are high in sodium, often with than half a day’s recommended limit. Using broth and your own seasonings lets you control the salt while keeping the flavor.
A well-stocked pantry and freezer can turn into your own collection of DIY meal helpers ready whenever your family needs a quick dinner.
If you’re trying to make healthy eating work in real life – and your real life includes things like rushing, child care, or last-minute scrambling – you can learn more about my coaching or schedule a session on my website. I’d love to help you build simple habits that make everyday life healthier and easier.
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