There are almost no guarantees as an occupational therapist (and a mom) that they will accept hard pass on that. However, there are some new and healthy foods that they tend to accept. While there are no two picky eaters who like the exact same types of food.
I would begin with the course where they can eat foods like pie, pot chicken, or lasagna, which would be heavily sauced and mixed.
Instead of serving specific food to picky eaters, I prefer to strategize their meals in a way that makes it easier for them to get some good nutrients into their system while knowing a little bit more about what they’re eating.
You can also find more ideas for healthy meals that can grab picky eaters. Use this list to inspire you to think of other foods that your picky eater might open up to. Match and mix them to serve them how and when you want. In this post, you’ll find over 27 different foods that can be used for any meal of the day.
When considering serving these dishes for selective eaters, remember the following suggestions:
1. The combination of various textures is truly overwhelming. Mixed foods and casseroles tend to be more challenging for picky eaters. Serving food that is basic and simple is a possible option.
Deconstructing family meals and serving them in a different style empowers selective eaters, providing them with a sense of control that can enhance their willingness to experiment with unfamiliar foods.
They also consider if they like it. They use a lot of crunchy foods to your advantage. They also consider if they like bold or bland flavors. Think about what flavors and textures your child likes in foods.
Whatever the case might be, offer them other foods with the same type of flavors. You’ll find examples of all foods below.
Selective eaters require ample opportunities to become familiar with unfamiliar foods.
Grab a Free Printable List of Picky Eater Meal Ideas
Do you want to have a handy printout for a selective eater with the ability to easily obtain the most effective foods? Have you figured out what to cook for dinner when you’re unsure? Do you desire to have a collection of ideas that you can print and save?
Click here to receive the complimentary printable for meals suitable for selective eaters.
Healthy + Easy Foods for Picky Eaters
If you have even got an extremely picky eater, try to think about the tips listed here and be open-minded. Not every food listed here will instantly be loved by your unique picky eater.
#1. Applesauce Pancakes
If you’ve got some fresh blueberries in there, it’s likely that your picky eater will take a slow time to pick them, but I like to eat them to maximize their nutrition. Pancakes are a food that a lot of picky eaters are.
When incorporating additional “nutritious” components, it is advisable to gradually introduce them and ensure a consistent texture.
Applesauce does the job. You can also experiment with incorporating mashed blueberries, as it won’t have any lumps.
The concert was absolutely amazing. I couldn’t believe how talented the musicians were.Output: The show was absolutely incredible. I couldn’t believe the amount of skill the musicians had.
#2. Baked Potato Skins
If your picky eater doesn’t like cheese, you can simply brush some olive oil on it. The skins of potatoes are packed with other nutrients, iron, and fiber, making homemade potato skins a great way to get added nutrients. This is especially beneficial for picky eaters who enjoy crunchy foods.
Additionally, if they choose to, sprinkle a little on the top.
Take a look at this Recipe for Homemade Baked Potato Skins.
#3. Apple Chips
In general, apples are a great fruit for picky eaters, but if they won’t go for them, they may find that chips resemble more of a “junk food” which appeals to them.
Some blueberry, banana, and apple chips can be found on Amazon. A wide variety of options are available, so consider experimenting with different types of dried fruits. Alternatively, you have the option to either make a batch yourself or purchase them from a store.
Get a recipe for homemade apple chips here.
#4. Shredded Chicken Quesadilla
Does your picky eater prefer the texture depending on whether it is soft or crunchy, with a focus on the cheese? Typically, if you serve chicken to your kid for the first time, it’s easier to go with chicken that is easy to eat, such as diced chicken breast. Why do you prefer shredded chicken with a lot less texture?
#5. Raw Veggies
Does it sound simple that raw veggies can often be a gateway for picky kiddos to start eating baby carrots that are really big if they’re sliced in quarters or thin halves but still look appealing?
Usually, the texture of broccoli is more accepted because it has a different consistency. Working your way up, cauliflower and celery are also included. Peas, snap peas, and cucumbers are often added as well.
To increase the enjoyment and disguise some of the vegetable taste, incorporate dips such as ranch dressing or yogurt. This might entice them to sample a few! Consider offering only carrots or cucumbers initially, while you prepare the rest of the meal.
#6. No Sauce Flatbread
Not all picky eaters relish pizza. For some people, it can be overwhelming with clusters of melted cheese that slide off the sauce.
If your selective eater only wants to consume pizza or a substitute, it can be a fantastic method to acclimate them to consuming flatbread seasoned with a combination of spices, olive oil, and a small amount of cheese.
Get a flatbread recipe here.
#7. Homemade Chicken Nuggets
To make my own homemade chicken nuggets, I need to minimize the texture to small and thin pieces. I can’t use any old recipe, but I have a son who loves to eat all kinds of chicken. This is one of his favorite foods, especially for picky eaters!
Click here for a successful chicken nugget recipe for selective eaters.
#8. Granola Bar
Your kid already enjoys ingredients that consist of plain granola bars. Numerous selective eaters will willingly consume a snack, a cookie apart from being just a stage is a granola bar.
Similar to a cookie, consider serving the granola bar sliced into smaller squares. Ensure that it contains peanut butter if they enjoy the flavor. Obtain or prepare granola bars with chocolate chunks if they have a preference for chocolate.
Take a look at this recipe for a homemade granola bar.
#9. Carrot Cake Smoothie (bonus immune-booster)
This recipe is very kid-friendly. They can be packed with all sorts of vitamins and nutrients. That’s good for picky eaters. Smoothies shouldn’t have chunks and should be smooth.
It may take some time to become accustomed to those flavors, so you may not want to attempt a kale and sprouts smoothie right from the beginning.
Try the Carrot Cake Smoothie that helps boost your immune system.
#10. Pumpkin Waffles
These foods are not only delicious, but also very different in color, which is good for picky eaters who notice the color of their food.
The pumpkin is velvety and packed with nutrients. You can also incorporate pumpkin effortlessly and in modest quantities into pancakes as well.
Click here for a fantastic pumpkin waffle recipe.
#11. Grilled Chicken on a Stick
Exercise your discernment and oversight, but typically, toddlers and more mature kids can generally manage chicken on skewers. It revolutionizes the experience when you place meat on a skewer, but selective eaters often aren’t very enthusiastic about it.
Simply thread some slender chicken breasts or tenderloins onto a skewer and grill, bake, or sauté.
#12. Homemade Hot Pockets
I always want to use that advantage to make you a hot homemade pocket, which is basically like a pouch of bread that picky eaters, especially kids, love to eat.
Start with very basic fillings, like cheese and a small amount of sauce.
Then, as your selective eater becomes more at ease, you can incorporate additional elements.
Click here to discover a straightforward hot pocket recipe! (You’ll be amazed at how effortless and enjoyable they are.)
#13. Breaded Broccoli
The broccoli doesn’t have to be fried necessarily. When you coat or cover it with breadcrumbs or batter, your selective eater might become interested and open to trying it, but broccoli can have a challenging texture for children to overcome.
If your picky eater likes veggies, you can also try mushrooms, cauliflower, and green beans battered. Baking works great for that. It’s up to you.
Discover the art of preparing vegetables in a way that appeals to selective eaters.
#14. Cheese + Spinach Waffle Sandwich
They’ll get a big kick out of watching the bread turn into waffle, this will help satisfy your picky eater. I’m not tricking them into it, it’s almost undetectable. Add some fresh spinach leaves in the middle with all the cheese. It’s really cool, try making it in a waffle maker. Does your picky eater love grilled cheese?
Click here for the Wafflewich Formula.
#15. Beef Jerky
Obviously, it’s a great source of protein. It’s perfect for picky eaters who want a bold flavor punch in their mouth, just like that. I regularly buy them on Amazon, and I like this kind. Look for packages that have no sodium and preservatives. Not all beef jerky is unhealthy.
#16. Taco Bar
Make your taco meat using mild seasoning for those picky eaters who don’t like any spice. Set up all the toppings in different bowls in the middle of your dining room table and let everyone have fun making their own tacos.
Additionally, you have the option to provide either a soft or a hard tortilla. Picky eaters are often much more inclined to try new foods when they are not feeling pressured and are enjoying themselves.
Discover additional suggestions for self-service meals that are a hit with selective eaters.
#17. Roasted Chickpeas
You can buy different sorts of seasonings on Amazon to make your own crunchy and hard roasted chickpeas when they turn out to be totally different in taste. Picky eaters will likely love that crunch and it’s a good source of protein.
Obtain the chickpea recipe here.
#18. Nuts
Nuts like peanuts, cashews, pistachios, almonds, and other varieties can be effective choices for finicky eaters. These small and crispy snacks should be consumed with caution, especially for children under 3, as they can pose a choking risk. Experimenting with various coatings on different types of nuts is worth considering. Honey-roasted options might be well-received, but plain peanuts may not be as appealing.
#19. Juicy meatballs
I can also create a recipe that can be adapted. It is likely that a better way to go over small meatballs. They’re pretty darn good in taste and they’re sure to make you want them because they’re juicy. The problem is that there are a lot of store-bought meatballs that are dry. Meatballs are a great food to try with picky eaters who love softer foods.
Click here for the Delicious Meatball recipe + tips on how to present it to your selective eater.
#20. Rice Cakes + Peanut Butter
If your kid isn’t into peanut butter, you can serve them Nutella or jelly as well. It’s a great way to expand your picky eater’s variety of food, but I also like to grab brown rice cakes to up the nutritional value.
#21. Dilly Green Beans
Do you like pickles? Do you want to eat some vegetables? Green dilly beans are brilliant. This is a fermented food, so it is believed to have probiotics. Soak the green beans in seasonings for a few days to give them a crunchy and flavorful taste, but the awesome part is that you don’t have to cook the beans.
Obtain a recipe for Dilly Green Beans.
#22. Ham/Turkey Pinwheels
Some picky eaters will prefer to take bites of the sandwich pinwheel sized bites, so try rolling up the thinly sliced tortilla tightly to make a tortilla shell. Lay down a few thin slices of deli meat. Spread a thin layer of cream cheese. Grab a tortilla.
You can also include fresh spinach leaves.
#23. Bacon
Try serving it alongside a meal, offering crumbles or strips in it. It’s full of flavor and crunchy. This is often one of my go-to meats for picky eaters, apart from homemade chicken nuggets. Above that, it’s crispy bacon. It’s simple, that’s it.
#24. Frozen Fruit
Utilize a handful of nuts as either a snack or a complementary dish. Due to its frozen state, the texture and taste are significantly reduced. Treat your selective eater to some frozen berries or chunks of mango.
Click here for additional nutritious snack suggestions for selective eaters.
#25. Chocolate Zucchini Muffins
Selective eaters tend to be drawn to chips, chocolate minis. Muffins are a perfect way to entice them. Additionally, you can add some extra nutrients by incorporating either banana, blueberry, or zucchini. These mini muffins are a great introduction to new food for your picky eater. Smaller portions are always better, as it is not as overwhelming.
Get a chocolate zucchini muffin at this location.
#26. Banana Pops
If you have a banana, you can easily cut it in half because it doesn’t break easily and won’t leave a sloppy, ragged edge. This is because bananas are often picky eaters and can turn off if the texture is too sloppy.
If your child never consumes banana, begin with a piece of banana rather than half.
Stick it onto a straw or a popsicle stick! Sticks are powerful, don’t underestimate them when it comes to a picky eater.
Explore different varieties of fruit popsicles as well. Strawberry and mango are also excellent options.
#27. French Toast Sticks
Selective eaters love to choose shapes. They can pick up something in their hand and hold it. Cut strips into your bread, but use your favorite French toast recipe. If you think it would entice your child, you could sprinkle it with sugar and cinnamon. Don’t skip it.
Join Our 3-day Picky Eating Camp
Do not exclude yourself, so do not put your child on the waiting list for the opportunity to learn helpful strategies and receive assistance from an experienced child feeding expert. You do not want to miss out on this one-time chance.