We’ve already covered why whole grains matter, and about kids falling short of recommendations for whole grain consumption. The last couple of blog posts covered stress-free ideas for whole grains at breakfast and lunch to help close that gap. Now let’s talk about dinner. No matter how tired you are or how picky your kids may be, whole grains can fit into family-friendly meals without much effort. From pasta and tacos to burgers and soup, here are stress-free dinners with whole grains. They also have fiber and protein.
1. Whole-Grain Burger
Whole-grain burger buns are easy to come by, and are often available in store brands. Toast them slightly for a better taste and texture. If your kids like something creamy on them, spread a thin layer of pureed ripe avocado or light trans fat-free margarine spread. Try a lean ground turkey patty, a veggie burger patty, or a black bean burger patty. If your kids won’t go for a non-beef patty, at least serve 93% lean ground beef to reduce saturated fat.
450 calories, 8 grams of fiber, 28 grams of protein
What’s in it: 4 ounces of lean ground turkey, whole-grain bun, 1 cup of vegetables roasted with 2 teaspoons of olive oil, and fruit with a sprinkle of nuts or seeds
Pro Tip: Serve the burger with a fun finger food like baked zucchini or carrot sticks with olive oil and salt to taste, or baked kale chips. Let them dip their vegetables into ketchup.
2. Mac and Cheese
Whole-grain pasta is one of the whole-grain alternatives that’s most palatable compared to refined grains. Keep mac and cheese as a comfort food, but turn it into a healthy meal at the same time by using whole-wheat elbows, rotini, or penne instead of white pasta.
400 calories, 7 grams of fiber, 18 grams of protein
What’s in it: Per serving, 1 cup of cooked pasta, ½ cup of cheese sauce made with low-fat cheese, skim milk, and pureed butternut squash, plus chopped broccoli florets, and fruit.
Pro Tip: Let kids choose their favorite shape of pasta. If they prefer, swap cheese sauce for marinara sauce and parmesan cheese. They’ll still get vegetables, protein, and calcium. For a fun crunch on top, bake the mac and cheese like a casserole and add whole-grain breadcrumbs.
3. Taco Night
Tacos can be a family favorite because they’re easy to make and fun to eat. Serve lean ground turkey plain or with Mexican seasoning. Offer whole-grain corn shells or tortillas, or whole-wheat flour tortillas. Side and toppings like beams, avocado, and grilled vegetables can round out the meal.
500 calories, 10 grams of fiber, 26 grams of protein
What’s in it: 2 whole-grain corn shells, 3 ounces of lean ground turkey, 1 ounce of shredded cheese, side of ½ cup beans, salsa, slices of avocado, grilled onions and peppers
Pro Tip: Serve it as a make-your-own taco bar so kids feel like they have a choice in what they eat. Require them to choose one item from each group to make sure they get their vegetables. Options like homemade salsa with fresh or canned tomatoes, grilled vegetables, and cauliflower rice can be good choices for kids and parents.
4. Stuffed Zucchini Boats
Zucchini is popular among kids. It’s a vegetable that is soft and without strong flavors. Halve zucchini, cook them, hollow them out, and make a tasty filling with the zucchini flesh, tomato sauce, parmesan or mozzarella cheese, and your choice of cooked whole grain like brown rice, whole-wheat pasta, barley, or quinoa. Bake until the cheese is melted.
400 calories, 6 grams of fiber, 16 grams of protein
What’s in it: Per person, serve 1 small zucchini (2 halves), ½ cup of cooked whole grain or ¼ cup of breadcrumbs, marinara sauce, and 1-2 ounces of cheese.
Pro Tip: Whole-wheat breadcrumbs are another good choice for a whole grain. Mix them into the filling along with Italian herbs. For a crunchy topping, add a few sunflower seeds or sliced almonds on top.
5. Savory Zucchini Pancakes
Pancakes for dinner feel like a treat because they’re surprising. Kids can also enjoy the contradiction of breakfast for dinner in the form of savory pancakes. Like the above recipe, this dinner recipe also takes advantage of kids liking zucchini. Add grated onion if your kids want.
380 calories, 6 grams of fiber, 14 grams of protein
What’s in it: For two servings, ½ cup whole-wheat flour, 1 cup grated zucchini, ¼ cup parmesan or mozzarella cheese, 2 eggs, olive oil for frying. Serve with a side of fresh fruit and ½ ounce of nuts or 1 tablespoon of peanut butter.
Pro Tip: Pat the zucchini very dry to get pancakes with a better texture. For a different flavor, experiment with different kinds of cheese like cheddar or feta.
6. Sweet Pumpkin Pancakes
If your kids love breakfast for dinner, try pumpkin pancakes as a contrast to savory zucchini pancakes. The whole grains come from oats. Use whole-wheat flour instead of white for extra whole grains and a heartier texture. Eggs add protein.
460 calories, 8 grams of fiber, 16 grams of protein
What’s in it: For 4 servings, soak 1 cup of oats in 1 cup of warm milk. In another bowl, blend 1 cup of whole-grain or white flour, 2-3 teaspoons of baking powder, 1 teaspoon of cinnamon, 2 tablespoons of sugar, and ½ teaspoon of salt. In a small bowl, beat together 3 eggs and 1 cup of pumpkin puree. Mix everything together, adding 1-1 ½ cups of milk to thin the batter. Beat briefly, then cook on a girdle on each side. Serve with 1 tablespoon of peanut butter and a small apple, sliced.
Pro Tip: Try serving the pancakes with different toppings like sliced banana, cooked berries, yogurt, or cottage cheese. For a treat, cook mini chocolate chips with the pancakes.
7. Chicken Noodle Soup
Homemade chicken noodle soup is easier than you may think, and kids enjoy it. Use whole-grain spaghetti for noodles, keeping them intact if your kids love to play with them. You can make a big batch to refrigerate or store for later.
350 calories, 7 grams of fiber, 17 grams of protein
What’s in it: For four servings, include 4 cups of low-sodium broth, 4 ounces of whole-wheat pasta, 4 cups of vegetables like zucchini, carrots, onions, and green peas, and 2 cups of cooked skinless chicken, diced or shredded. Serve with whole-grain crackers on the side or on top.
Pro Tip: Take shortcuts however you can! Use any leftovers like cooked whole-grain pasta, or swap brown rice if that’s what’s in your fridge. Fresh or frozen vegetables both work fine. Use leftover cooked chicken, or make it with leftover rotisserie chicken. It’s also a great post-Thanksgiving soup for turkey.
How do you add whole grains to dinner or any other meal or snack?
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