9+ Genius Tips, 10 Quick Meals for Picky Eaters, and Picky Eating FAQ

Are you struggling with picky eaters at home? Do vegetables cause mealtime battles? Need some tasty meals for picky eaters?

In many ways, I feel like I was born to write this article. As a Registered Holistic Nutritionist with a busy clinical practice and someone who’s spent over five years cooking for an extremely picky eater (my boyfriend!), I’ve developed a few tips, tricks and strategies that actually work for picky eaters.

My boyfriend’s vegetable repertoire is limited to corn, carrots, potatoes, and raw cauliflower. Green vegetables? Not a chance!

If you’re dealing with picky eaters at home (whether adults or children), these clever tips, tricks and strategies will transform your family meals and help everyone get the nutrition they need… without the drama.

Hopefully some of these sneaky tips can help you too! I’m not above using a little magic to make meals for picky eaters more nutritious and appealing.

Why Picky Eaters Struggle with Fruits and Vegetables

Before diving into my tips and meals for picky eaters, it’s helpful to understand why some people resist certain foods. Picky eating can stem from:

• Texture sensitivities
• Strong taste preferences
• Past negative experiences with foods
• Routine and comfort with familiar options

With these challenges in mind, let’s explore practical tips, tricks and dinner ideas for picky eaters that taste good!

6 Simple Strategies for Creating Successful Meals for Picky Eaters

1. Blend Smoothies Into Meals for Picky Eaters

Smoothies are a great way to get your blender to do the heavy lifting when it comes to meals for picky eaters.

Smoothies are a terrific way to get more nutrient-dense fruits and veggies in our diets.

Top smoothie tips for meals for picky eaters:

• Start with sweet flavours like banana or pineapple as your base
• Add mild greens like spinach or romaine (picky eaters won’t even taste them)
• Include protein and healthy fats like avocado to promote satiation and balance blood sugar (they also make super creamy smoothies!)
• Gradually increase the amount of vegetables as taste buds adjust

Try these smoothie combinations approved by picky eaters:

• Peaches and hidden greens (substitute pineapple for extra sweetness)
• Refreshing cucumber smoothie
• Beets + strawberries, raspberries or other berries (the berries help mask the earthy beet flavor)
• Blueberry ginger smoothie
• Apple pie smoothie bowl

More Top Smoothie Tips for Picky Eaters

• I like to use frozen fruit for at least half the fruit content for a naturally cold smoothie. I add enough water, milk, tea, or other liquid to blend everything until smooth. Adjust the amount needed based on how much frozen fruit you’re using.

• If your fruit/vegetable smoothie creation isn’t sweet enough for the sweetie in your life, add a spoonful of maple syrup or honey or even a pinch of green leaf stevia for a no-cal sweetener option.

• Try to find a balance between how many servings of fruit and how many servings of vegetables you add, but don’t worry if you add more fruit to start.

• You can gradually add more veggies as your picky eaters’ taste buds become used to healthy fruit- and veggie-powered meals.

• I recommend making your smoothies smooth (no chunks). I also like to serve green smoothies in dark-coloured glass. Next thing you know, they’ll be gulping down your green smoothies like they’re dessert!

2. Make Raw Vegetables Convenient and Accessible

For many picky eaters, raw vegetables are more palatable than cooked ones. The key is preparation and presentation!

Set yourself up for success by:

• Washing and prepping vegetables immediately after shopping
• Storing cut vegetables in visible, grab-and-go, reusable containers (preferably glass, not plastic)
• Offering a variety of textures and shapes
• Including raw vegetables at every meal so they become familiar

Once vegetables are prepped, it’s easy to eat them raw or lightly steam them for snacks, lunches, dinners, and other meals for your picky eaters.

3. Substitute Vegetables in Familiar Meals for Picky Eaters

Look for opportunities to replace processed foods with vegetable alternatives your picky eaters will actually enjoy:

• Swap store-bought salsa for homemade salsa that contains more vegetables
• Offer vegetable-based dips like carrot or squash hummus
• Replace chips with colourful bell pepper strips or cucumber rounds
• Try kale chips with cheese for a savory, crunchy treat
• Experiment with fun zucchini noodles (replace half the pasta in meals for picky eaters)
• Add vegetables to baked goods (carrot cookies or pumpkin muffins)

These simple substitutions introduce more nutrition without sacrificing flavour or enjoyment.

This green and red tomato salsa gets a kick from parsley, lime, cumin and apple cider vinegar.

Your info is safe with me. I will guard it with my life and promise no spam, ever. I genuinely hate it as much as you do!

4. Transform Vegetables Through Roasting

Have you ever roasted a marshmallow?

Roasting turns what is otherwise a bland, sugary, bleach-white blob into caramelized, roasted heaven. And it does the same thing to vegetables!

The only difference is that with vegetables, you avoid that awful heart-pounding, sweaty, blood sugar CRASH that soon follows. If you’ve never roasted your vegetables before, you must try it.

Roasting vegetables transforms them into something special. They become roasty, toasty, caramelized… and you guessed it: heaven. Picky eaters will approve!

Cook just until tender and aim for brown, not black, caramellization.

To get a good brown on them, rub them lightly with oil. Cook with plenty of space around each piece (no overcrowding the pan). Then, flip them halfway through the cooking process.  

Try these dinner ideas for picky eaters:

• Cauliflower “steaks” with Italian seasoning (I also love these braised in wine and fennel)
• Sweet potato wedges with dipping sauce
• Roasted zucchini boats filled with pasta sauce and cheese
• Caramelized bell peppers and onions
• Crispy roasted broccoli with a sprinkle of parmesan

5. Offer Picky Eaters Healthier Alternatives to Their Favourite Foods

One of the most effective strategies for meals for picky eaters is modifying familiar favourites:

• Sweet potato fries instead of traditional french fries
• Vegetable-based pasta sauces with pureed vegetables
• Cauliflower rice or mashed cauliflower as grain alternatives
• Veggie-loaded versions of familiar casseroles
• Fruit-based desserts instead of processed sweets

I love to pair these healthier alternatives with homemade dips and sauces to enhance their appeal with picky eaters.

Homemade dips take only minutes to make, especially if you have a high-powered blender. They can turn your everyday vegetables into something worth talking about.  

6. Hide Vegetables in Plain Sight

When all else fails, add vegetables strategically to your meals for picky eaters!

These tips for dinner ideas for picky eaters sneakily include extra nutrition:

• Add pureed vegetables to spaghetti sauce, lasagna, and meatloaf
• Mix finely chopped vegetables into ground meat for burgers or tacos
• Add vegetables into soups, stews, and chili
• Add vegetables to egg dishes like frittatas and omelets
• Create vegetable-rich grain bowls with familiar toppings

Many vegetables can do double duty in providing extra flavour and extra nutrient density.

Greens, carrots, kale, pureed zucchini, cauliflower, even beets (red velvet cake? rich stew?) can all be added to your meals in many different ways.

Want to hide fruits? You can also hide them in plain sight!

10 Quick Meals for Picky Eaters Ready in 30 Minutes or Less

Need inspiration for weeknight meals that even the most stubborn picky eaters will enjoy?

These quick dinner ideas incorporate the strategies above while keeping preparation simple.

1. Sneaky Vegetable Pasta: Use regular pasta with a sauce containing pureed carrots, bell peppers, and zucchini.
2. Build-Your-Own Taco Bar: Include finely diced vegetables alongside familiar toppings.
3. Mini Pizzas with Hidden Veggie Sauce: Use pita bread or English muffins as bases.
4. Breakfast-for-Dinner Vegetable Frittata: Mix eggs with finely chopped vegetables.
5. Crispy Chicken Tenders with Sweet Potato Fries: Try this healthier version of a fast-food favourite with my sweet potato wedges above.
6. Cheesy Cauliflower Mac and Cheese: Blend cauliflower into the cheese sauce.
7. Mild Turkey Chili: Add finely diced vegetables that cook down completely.
8. Teriyaki Stir-Fry: Include a familiar protein and gradually introduce vegetables.
9. Loaded Baked Potatoes: Add colourful toppings and mix-ins.
10. Fruit and Yogurt Parfaits: A lighter breakfast option packed with nutrition.

More Tips for Meal Planning for Picky Eaters

Making successful meals for picky eaters sometimes requires planning. Here’s a simple weekly framework:

• Include at least one “safe” food at every meal
• Introduce new foods alongside familiar favourites
• Allow everyone to serve themselves
• Keep mealtimes positive and pressure-free
• Celebrate small victories and progress (and ideally, incorporate some tips for eating intuitively and mindfully)

Common Questions About Feeding Picky Eaters

Q: How long should I expect it to take before my picky eater accepts new foods?

A: Every person is different, but research suggests it can take 10-15 exposures to a new food before acceptance. Patience and consistency are key!

Q: Should I be concerned about my child’s picky eating?

A: While selective eating is normal, consult your pediatrician if you notice significant weight changes, nutritional deficiencies, or extreme anxiety around foods.

Q: Is it better to hide vegetables or be transparent about them?

A: A balanced approach works best. Use “hiding” techniques to boost nutrition and offer visible vegetables regularly to build familiarity and acceptance.

Q: What if my partner or spouse is undermining healthy eating efforts?

A: Open communication is essential. Discuss your nutritional goals and find compromises that respect everyone’s preferences while working toward better eating habits.

Patience and Persistence Win When Making Meals for Picky Eaters

Remember that changing eating habits takes time. With these strategies, you’ll gradually expand your picky eater’s food repertoire while ensuring they get the nutrition they need.

What are your favourite meals or recipes for picky eaters? How do you make fruits and vegetables more appealing?

Share your success stories in the comments below!

Life is a plate… Eat up!

Ashleigh

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