This blog shares delicious and nutritious meal ideas for toddlers and young children. These recipes are designed to be simple to prepare while providing balanced nutrition for growing bodies.
The featured meals include easy banana pancakes made with just three ingredients, fun sandwich pinwheels that can be customized with various fillings, and nutrient-rich salmon veggie patties that provide important omega-3 fatty acids.
One-pot meals like InstantPot congee (rice porridge) and Scrambled Eggs make cleanup easier. Many recipes offer allergen-friendly substitutions.
These meals are designed to be versatile. The document provides practical ideas for busy parents looking to offer wholesome foods that even picky eaters might enjoy.
Nutritious and Delicious Meal Ideas for Toddlers
1. Easy Banana Pancakes
Ingredients:
1 very ripe banana, mashed
1 egg (or 1 flax egg for egg allergies)
2 tbsp flour
Optional: berries or chocolate chips
Directions:
1. Mash the banana in a bowl using a fork.
2. Add the egg and flour and mix well.
3. Heat a little oil over low-medium heat in a pan.
4. Drop small spoonfuls of the batter into the pan.
5. Cook for about 5 minutes on each side until browned.
6. Optional: Add berries or chocolate chips to the batter before cooking.
2. Rolled Sandwich Pinwheels
Ingredients:
Bread (e.g., Dave’s thinly sliced whole grain & seeds bread)
Filling options: chicken salad (chopped chicken and avocado), mashed bananas with peanut butter
Directions:
1. Flatten a piece of bread using a rolling pin.
2. Spread a layer of the chosen filling onto the flattened bread.
3. Roll the bread tightly.
4. Slice into pinwheels using a serrated bread knife.
Serve as desired.
3. Salmon Veggie Patties
Ingredients:
1 can of salmon (or cooked & flaked fresh salmon)
1 egg (or flax egg)
1-2 tsp mustard (Dijon or regular)
1/4 cup panko or breadcrumbs
1 tbsp olive oil or mayonnaise
Veggies (grated carrot, chopped spinach, cooked sweet potato)
Seasonings (lemon juice, black pepper, paprika, hot sauce for adults)
Directions:
1. mix salmon, egg, mustard, panko, olive oil, and veggies in a bowl.
2. Roll the mixture into 1-inch balls.
3. Heat oil in a nonstick pan over medium heat.
4. Flatten each ball into a patty and cook until browned on both sides (about 3-5 minutes per side).
5. Serve with ketchup or tartar sauce. These patties freeze well and can be reheated.
4. Instant Pot Congee or Porridge
Ingredients:
1/2 cup uncooked rice, rinsed
5 cups liquid (water + low-sodium broth)
Chicken drumsticks or thighs
Veggies (e.g., baby carrots, frozen butternut squash)
Optional: ginger and lemongrass
Directions:
1. Add rice, liquid, chicken, and veggies into the Instant Pot.
2. Optionally, add ginger and lemongrass for extra flavor.
3. Set the Instant Pot to the porridge setting and cook for 25 minutes.
4. Cut the meat and veggies into smaller pieces for toddlers after cooking.
5. Serve with fish sauce or soy sauce for additional flavor.
5. Chicken Spinach Meatballs
Ingredients:
1/2 lb ground chicken or turkey
Chopped baby spinach and/or grated carrot
1 egg (or flax egg)
Seasonings (oregano, garlic, basil, or ginger, fish sauce, soy for toddlers)
Directions:
1. Mix ground chicken, spinach, carrot, egg, and seasonings in a bowl.
2. Bring a pot of water to a low boil.
3. Using a tablespoon, form small balls of the mixture and drop them into the simmering water.
4. Cook for 6-10 minutes until done (check by cutting one open).
5. Serve with marinara sauce or other sides like mashed potatoes
6. Scrambled Eggs
Ingredients:
1-2 eggs (depending on how many people are eating)
1 tbsp butter (can also use vegetable oil or just a non-stick pan)
Directions:
1. Beat the eggs in a small bowl.
2. Melt the butter in a skillet over medium-low heat.
3. Add the eggs, gently fold them, and move them around the pan until they are almost completely cooked.
4. Remove them from the pan and onto a plate.
You can also add any vegetables that your picky eater will eat to increase the meal’s nutritional value.
7. Chicken Strips and Dip
Ingredients:
1-2 boneless, skinless chicken breasts
1 cup all-purpose flour (can use gluten-free if there is an intolerance)
1-2 eggs
1-2 cups panko breadcrumbs (can use gluten-free if there is an intolerance)
Vegetable oil
Directions:
1. Add the vegetable oil to a skillet over medium heat or preheat your oven to 350 degrees if you don’t want to fry them.
2. Beat the eggs in a bowl.
3. Place the flour in a shallow baking dish or pie plate.
4. Place the breadcrumbs in a shallow baking dish or pie plate.
5. Cut the chicken breasts into even strips, around ½-inch thick.
6. Bread the strips by coating each in flour, the egg, and the breadcrumbs.
7. Cook the chicken strips in the oil until golden brown and cooked through, or place them all on a baking sheet and bake for 20-30 minutes until cooked through.
Conclusion
These meal ideas show that feeding young children doesn’t have to be complicated or stressful. By using simple ingredients and quick cooking methods, you can create nutritious meals that your kids will want to eat.
Many of these recipes are also great for meal prep – you can make larger batches and freeze portions for later use.
This is helpful on busy days when you don’t have time to cook. Remember that adapting these recipes is okay based on your available ingredients and what your child enjoys.
The “whatever’s in the fridge” soup is a perfect example of how flexible cooking can be! With these kid-friendly recipes in your collection, you’ll be well-equipped to provide tasty, healthy options that support your child’s growth and development.
