Protein-packed meals and picky eaters don’t always go hand-in-hand. If your little one gags at anything but buttered noodles and you’re wondering where he’ll get his high protein foods from, we have recipes that are quick to prepare, packed with protein and that kids will actually eat! Keep reading to find your new secret weapon.
A classic carbonara has no cream and no heavy sauce because the eggs do all the work, making it both light and decadent at the same time. This recipe from Scrummy Lane gives lots of tips on how to make the perfect carbonara.
Peanut Butter Waffles with Peanut Butter Syrup
Having waffles for breakfast? Skip the regular syrup and whip up this delicious peanut butter syrup. Plus add a double dose of protein with this scrumptious peanut butter waffle recipe written out at Creations by Kara.
Teriyaki Pineapple Salmon
Aloha! Little eaters love sweet foods. So serve up salmon with teriyaki sauce and grilled pineapple. Even more, the meaty salmon texture tastes good in little mouths. Unicorns in the Kitchen gives us this easy 30-minute recipe that your half-pints will eat up tonight.
Soft Boiled Eggs and Soldiers
Soft boiled eggs are ready in five minutes, and when paired with buttered sticks of toast (soldiers) which the kids can dunk in the runny yolk, they're as fun as they are convenient. Head to Eat Live Run for tips and tricks on how to boil the perfect egg.
Homemade Hamburger Helper
If your picky eater is hankering for something savory then this 30-minute instant pot hamburger helper packs in the protein. Stir in cheese when this delicious dish is ready to get your little one to eat up. If you don't have an instant pot, go here for the stove top version.
Sweet and Savory Chicken Stir Fry
Putting veg on the side of a simple rice dish allows kids to know exactly what they're eating and sometimes a suspicious ingredient is all it takes for a point-blank refusal to eat. This stir-fry recipe from our archives is a mix of sweet and savory flavors that's easy to prepare—just mince the onion small or omit altogether.
Chili Con Carne for Kids
Warm up your household with this mild chile con carne made just for kids. The best part besides the 18 grams of protein per serving is the four veggies in this delightful dish. Mamma Ciera grates the veggies, so they blend right into the chile. Find the recipe, here.
Skewered food often works for picky eaters, perhaps because there's something of the lollipop about it. With this chicken satay dish from our archives, you get double the dose of protein from the chicken and the peanut sauce.
Simple, easy-to-make, and pleasing to pint-sized taste buds—pizzadillas. It's the perfect combo pizza, and quesadilla all wrapped up. Blair over at The Seasoned Mom serves this savory dish with dipping sauce. Find her step-by-step recipe, here.
Sweet and savory is always a good combo, and this orange chicken recipe from our archives fits the description. Protein-packed and easy on the palate we're sure picky eaters will rejoice.
Vegan Meatball Subs
What little eater can resist meatballs, marinara sauce on a hoagie? Momma Alexis puts a vegan twist on this traditional favorite. Even more, these vegan meatballs taste so good little eaters will chomp them down. This simple recipe for meatball subs is high in protein (about 13 grams) and easy to make. You can find her vegan meatball sub recipe, here.
Simple Homemade Fish Sticks
Little diners will get hooked on these crunchy fish sticks cooked up by Natalie over at Super Healthy Kids. You'll be glad to know the breading has a secret ingredient—flax seeds—so these fish sticks are not only high in protein, but the crunchy outside and mild softer inside make them easy to gobble up. Find the recipe here,
Homemade Spaghettios and Meatballs
A childhood favorite that's made up fresh? Sign us up! With 34 grams of protein per serving, Mom Aimee creates this spaghetti and meatballs recipe. She uses turkey meatballs to lighten up the dish. Add in a veggie like carrots with dipping sauce as a side dish.
Slow Cooker Chicken Tacos
When kids can get creative with their food at the table, they start seeing it as something other than "yucky." This chicken taco filling is the starting point for dinnertime creativity—add in other taco toppings like cheese, fresh tomato, avocado and lettuce, and those picky eaters might just surprise you! Head to Dinner At The Zoo for the recipe.
Deconstructed Soba Noodle Soup
Don't let the picture put you off—plenty of picky eaters wouldn't go near a soup with the ingredients all mushed in together but Meredith at Feed Them Wisely says this delicious ginger coconut chicken soup can be deconstructed and all the ingredients served separately. While the soup option works for adults, kids get to taste the same flavors (and protein-packed soba noodles), just with a tweaked presentation—genius!
Power Protein Bowls
Choose-your-own-adventure meets the dinner table with this build-your-own-bowl idea from Liz's Healthy Table. With a choice of ready-to-eat teriyaki tofu, egg, edamame, bell pepper and sugar snap peas, all the choices are healthy. When kids get control over what goes on their plate, they might even be a little braver when tasting new foods.
Crispy Tofu Fajitas
Here's another recipe giving kids an element of choice—crispy crunchy marinated tofu paired with the family's favorite toppings. Kids can decide what goes into their tortillas and you can leave the sauce on the side. Ciara Attwell at My Fussy Eater knows a thing or two about feeding picky little eaters and has more tips on her site.
Butternut Squash Mac 'N' Cheese
Sneaking veggies into a mac and cheese is super tempting as a parent and this recipe from A Sweet Pea Chef contains butternut squash, as well as extra protein from Greek yogurt and parmesan cheese. This take on an old favorite can be prepped ahead of time and either stored in the refrigerator or frozen until ready to bake.
— Nikki Walsh with Emily Myers