When you have a picky eater, you are often afraid to try anything other than the few foods they will eat. Sometimes you are avoiding BIG emotional reactions and other times you are worried they won't eat anything but when you explore new flavors though new recipes, you might be surprised just how much they will explore.

Picky Eaters and Why They Struggle With Food

Picky eating is a common concern among parents, often leading to mealtime battles and worries about nutritional intake. As an integrative psychologist, I am often teaching parents about how to make a child’s brain work optimally and how to overcome picky eating. 

Understanding the underlying reasons why children struggle with food can help parents and caregivers develop effective strategies to encourage a more varied and balanced diet. Picky eaters are not just being difficult; there are often valid reasons behind their food aversions.

One major factor contributing to picky eating is sensory sensitivities. Children with heightened sensory sensitivities may be more sensitive to the:

• texture
• taste
• smell
• appearance

of certain foods. This can make it challenging for them to enjoy a wide variety of meals. Recognizing these sensitivities enables parents to create kid-friendly meals tailored to their child’s unique needs.

Another aspect to consider is the comfort food factor. Many picky eaters prefer familiar foods that provide a sense of security. Introducing new foods gradually and in a non-threatening way can help expand their palate over time. Patience and persistence are key, as children may need to try new foods multiple times before accepting them.

Sensory Sensitivities

Many children with picky eating habits have heightened sensory sensitivities. This means they may be more sensitive to to components of certain foods, such as:

• the texture
• the taste
• the smell
• the appearance

For example, some kids might find mushy or slimy textures, like those in cooked vegetables or certain fruits, unpleasant. Others might be overwhelmed by strong flavors, whether bitter, sour, or spicy.

The smell and appearance of food can also play significant roles in a child’s acceptance or rejection of a meal. If a food smells off-putting, a child may refuse to even taste it. Similarly, the color, shape, and presentation of a dish can influence whether it seems appealing.

Understanding these sensory sensitivities allows parents to customize meals to be more palatable, leading to a more enjoyable dining experience for the entire family.

Strategies For Picky Eaters

• Gradually introduce new textures by mixing them with familiar ones.
• Use mild flavors and slowly incorporate more variety into your dinner ideas.
• Try strong flavors such as spicy, lots of herbs or garlic and onion or spicy, as some children prefer strong flavors.
• Present foods in visually appealing ways and involve children in the preparation to increase interest.
• Have children help prepare foods and come up with dinner ideas.

Top 10 Brain Meals for Picky Eaters

Tired of mealtime battles with picky eaters? Here are quick, easy, and delicious supper ideas picky eaters will love, making dinner enjoyable for everyone.

1. Zucchini Noodles with Pesto

One fantastic dinner idea for picky eaters is zucchini noodles with pesto. This dish offers a low-carb alternative to traditional pasta, perfect for those looking to incorporate more vegetables into their diet.

1. Zucchini Noodles with Pesto Ingredients:
   • 2 medium zucchinis, spiralized
   • 2 cups fresh basil leaves
   • 1/4 cup pine nuts
   • 2 cloves garlic
   • 1/4 cup olive oil
   • 2 tablespoons nutritional yeast
   • Salt and pepper to taste

Directions:

• Spiralize 2 medium zucchinis into noodles.
• In a food processor, blend 2 cups fresh basil leaves, 1/4 cup pine nuts, 2 cloves garlic, 1/4 cup olive oil, and 2 tablespoons nutritional yeast until smooth.
• Toss the zucchini noodles with the pesto and season with salt and pepper to taste

Vegan cheddar cheese, accompanied by vegan sour cream, provides a fresh and savory flavor with a hint of nuttiness.

The texture of zucchini noodles is both soft and slightly crunchy, making it an interesting dish that can appeal to kids and adults alike. To add more substance to this quick weeknight meal, consider adding shredded chicken, shredded cheese, or roasted vegetables. This easy dinner recipe is sure to become a favorite in your own kitchen.

2. Salmon and Veggie Foil Packs

This is an excellent option for busy weeknight meals. These foil packs are simple to prepare and offer a nutritious, kid-friendly food option that’s high in Omega-3s.

1. Ingredients:

• 2 salmon filets
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 tablespoon olive oil
• 1 lemon, sliced
• 1 tablespoon chopped dill
• Salt and pepper to taste
• Directions:
• Preheat oven to 400°F (200°C).
• Place each salmon filet on a piece of foil.
• Top with sliced bell pepper, zucchini, and lemon.
• Drizzle with olive oil, sprinkle with dill, and season with salt and pepper.
• Fold the foil over the salmon and veggies, sealing the edges.
• Bake for 20-25 minutes or until the salmon is cooked through.
• All seasoned with dill and olive oil, this potato salad combination results in a light and refreshing meal that’s perfect for the whole family.

The texture of the salmon is tender and flaky, while the vegetables remain crisp and flavorful. The citrusy finish from the lemon slices adds a delightful freshness to the dish. Requiring minimal cleanup, these foil packs provide an effortless dinner solution for busy nights when a quick, healthy meal is needed.

3. Chicken and Broccoli Stir-Fry

Chicken and broccoli stir-fry is a quick and high-protein meal that can be prepared in just minutes. This dish features juicy chicken breast pieces and crunchy broccoli florets, all cooked together in a savory sauce made with garlic, ginger, and coconut aminos. It’s a nutrient-dense option that’s perfect for a delicious dinner the entire family will enjoy.

1. Ingredients:

• 2 chicken breasts, sliced into strips
• 2 cups broccoli florets
• 2 tablespoons coconut aminos
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon olive oil
  Directions:
• Heat 1 tablespoon olive oil in a large skillet over medium heat.
• Add sliced chicken breasts and cook until browned and cooked through, about 5-7 minutes.
• Add 2 cups broccoli florets, 2 minced garlic cloves, and 1 teaspoon grated ginger to the skillet.
• Stir-fry for another 5 minutes, then add 2 tablespoons coconut aminos.
• Cook for an additional 2 minutes, stirring frequently.

The combination of textures – juicy chicken, crunchy broccoli, and the occasional chicken nuggets – makes this stir-fry particularly appealing. The savory sauce has a hint of sweetness and spice, adding depth to the flavors. This simple recipe not only enhances your family’s vegetable intake but also ensures a flavorful and satisfying meal.

4. Turkey Meatballs with Zoodles

For a delicious and satisfying meal, try turkey meatballs with zoodles. This dish pairs tender turkey meatballs with spiralized zucchini noodles, all topped with a rich tomato sauce. It’s a low-carb dinner option that’s packed with veggies and full of flavor.

1. Ingredients:
   • 1 pound ground turkey
   • 1/4 cup breadcrumbs
   • 1 egg
   • 2 cloves garlic, minced
   • 1/4 cup chopped onion
   • 1 tablespoon Italian seasoning
   • 2 medium zucchinis, spiralized
   • 1 cup tomato sauce

Directions:

• Preheat oven to 375°F (190°C).
• In a bowl, mix 1 pound ground turkey, 1/4 cup breadcrumbs, 1 egg, 2 minced garlic cloves, 1/4 cup chopped onion, and 1 tablespoon Italian seasoning.
• Form into small meatballs and place on a baking sheet.
• Bake for 20-25 minutes or until fully cooked.
• Serve meatballs over spiralized zucchini noodles with 1 cup tomato sauce.

The meatballs are soft and juicy, while the zoodles provide a slightly crunchy texture. The savory and tangy taste of the tomato sauce, with a hint of herbs, makes this meal a hit with both kids and adults. This simple dinner idea is ideal for busy weeknights and is likely to become a family staple.

5. Cauliflower Fried Rice

Cauliflower fried rice is a veggie-packed, grain-free alternative to traditional fried rice.

This is a flavorful and customizable meal that your child can change to what they like. The light and fluffy texture of the cauliflower rice mimics that of regular rice, making it an appealing choice for picky eaters.

The mild and savory taste, with a touch of sweetness, makes cauliflower fried rice a versatile dish that can be adapted to suit any palate.

1. Ingredients:
   • 1 medium head of cauliflower, pulsed into rice
   • 1/2 cup peas
   • 1/2 cup diced carrots
   • 2 eggs, beaten
   • 3 tablespoons coconut aminos
   • 1 tablespoon olive oil

Directions:

• Heat 1 tablespoon olive oil in a large skillet over medium heat.
• Add 1/2 cup diced carrots and cook for 3-4 minutes.
• Add cauliflower rice and 1/2 cup peas, and stir-fry for 5-6 minutes.
• Push the mixture to the side of the skillet and pour in beaten eggs, scrambling them until cooked.
• Mix the scrambled eggs into the cauliflower rice and add 3 tablespoons coconut aminos.
• Stir well and cook for an additional 2 minutes.

Some ideas for additions to cauliflower fried rice include:

• Mushrooms, celery, spinach,, broccoli, shrimp, chicken, tofu

Get creative and customize your cauliflower fried rice to your liking!

6. Butternut Squash Soup

Butternut squash soup is a creamy and comforting dish that’s perfect for cozy evenings. It has a sweetness that kids love.

1. Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 can (14 oz) coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 tablespoon olive oil
• 4 cups vegetable broth
  Directions:
• Preheat oven to 400°F (200°C).
• Toss cubed butternut squash with 1 tablespoon olive oil and roast for 25-30 minutes until tender.
• In a large pot, sauté chopped onion, minced garlic, and 1 teaspoon grated ginger until fragrant.
• Add roasted squash and 4 cups vegetable broth to the pot.
• Bring to a boil, then reduce heat and simmer for 10 minutes.
• Blend the soup until smooth, then stir in 1 can coconut milk.

This chicken soup is rich in anti-inflammatory properties and full of flavor. The smooth and creamy texture makes it a comforting meal that kids love.

The taste is a delightful blend of sweet and savory, with a hint of spice from the ginger. Ideal for busy weeknights, this simple dinner recipe can be complemented with a salad or crusty bread for a well-rounded meal. It’s a great way to introduce new flavors to picky eaters in a comforting and familiar format.

7. Stuffed Bell Peppers

Stuffed bell peppers are a colorful and nutrient-dense dinner option that’s both filling and delicious. These peppers can be stuffed with a variety of things your child can pick out.

1. Stuffed Bell Peppers Ingredients:
   • 4 bell peppers, tops cut off and seeds removed
   • 1 cup cooked quinoa
   • 1 can (15 oz) black beans, drained and rinsed
   • 1 cup corn kernels
   • 1 cup tomato sauce
   • 1 teaspoon cumin
   • 1 teaspoon chili powder
   • Salt and pepper to taste

Directions:

• Preheat oven to 375°F (190°C).
• In a bowl, mix 1 cup cooked quinoa, 1 can black beans, 1 cup corn, 1 cup tomato sauce, 1 teaspoon cumin, and 1 teaspoon chili powder.
• Season with salt and pepper to taste.
• Stuff the mixture into the bell peppers and place them in a baking dish.
• Cover with foil and bake for 30 minutes, then remove the foil and bake for an additional 10 minutes.

This is vibrant and flavorful dish. The soft and slightly crunchy texture of the peppers makes them an appealing choice for dinner.

The savory and mildly sweet taste, with a touch of spice, makes stuffed bell peppers a hit with the whole family. Perfect for busy weeknights, this dinner idea can be adapted with various fillings to match your family’s preferences. It’s a great way to incorporate more vegetables into your diet while enjoying a delicious and satisfying meal.

8. Spaghetti Squash with Marinara

Spaghetti squash with marinara is a low-carb pasta alternative that’s both light and healthy. This dish features:

• Roasted spaghetti squash topped with a simple marinara sauce and fresh basil
• Creating a flavorful and nutritious meal
• The soft and slightly stringy texture of the spaghetti squash mimics that of traditional pasta, making it an appealing choice for picky eaters.

1. Spaghetti Squash with Marinara Ingredients:
   • 1 medium spaghetti squash (or gluten-free noodles)
   • 2 cups marinara sauce
   • 1/4 cup chopped fresh basil

Directions:

• Preheat oven to 400°F (200°C).
• Cut the spaghetti squash in half lengthwise and scoop out the seeds.
• Place the squash halves cut-side down on a baking sheet and bake for 40-45 minutes or until tender.
• Use a fork to scrape out the strands of squash into a bowl.
• Heat 2 cups marinara sauce and pour over the spaghetti squash.
• Top with chopped fresh basil.

The savory and tangy taste of the marinara pasta sauce, with a hint of sweetness, pairs perfectly with the spaghetti squash. This simple dinner recipe is perfect for those aiming to cut down on carbs without sacrificing taste and satisfaction. It’s a fun twist on a classic pasta dish that the whole family will love, and it can even be an alternative to using traditional pizza sauce.

9. Baked Sweet Potato Fries

Baked sweet potato fries are a healthy side or snack that’s rich in vitamins and minerals. These fries are crispy on the outside and soft on the inside, seasoned with paprika and sea salt for added flavor. They’re a great alternative to traditional French fries and baked potatoes, and are sure to be a hit with kids.

The sweet and slightly salty taste, with a hint of smokiness, makes these chicken strips a delicious and nutritious option. They’re perfect for pairing with burgers, sandwiches, or just enjoying on their own.

This simple dinner idea offers a delightful way to increase your family’s vegetable intake with mashed potatoes, making it one of the great dinner ideas for a healthy lifestyle, including the delicious tater tot casserole.

1. Baked Sweet Potato Fries Ingredients:
   • 2 large sweet potatoes, peeled and cut into fries
   • 2 tablespoons olive oil
   • 1 teaspoon paprika
   • Salt and pepper to taste

Directions:

• Preheat oven to 425°F (220°C).
• Toss sweet potato fries with 2 tablespoons olive oil, 1 teaspoon paprika, and salt and pepper to taste.
• Spread the fries in a single layer on a baking sheet.
• Bake for 25-30 minutes, turning halfway through, until crispy.

10. Lentil Soup

Lentil soup is a hearty, protein-packed meal that’s perfect for a comforting dinner.

1. Lentil Soup Ingredients:
   • 1 cup lentils
   • 2 carrots, diced
   • 2 celery stalks, diced
   • 1 onion, chopped
   • 2 cloves garlic, minced
   • 6 cups vegetable broth
   • 1 teaspoon thyme
   • 1 teaspoon cumin
   • Salt and pepper to taste
2. Directions:
   • In a large pot, sauté chopped onion, diced carrots, diced celery, and minced garlic until softened.
   • Add 1 cup lentils, 6 cups vegetable broth, 1 teaspoon thyme, and 1 teaspoon cumin.
   • Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
   • Season with salt and pepper to taste.

This soup is full of flavor and nutrients. The thick and hearty texture makes it a satisfying meal that’s sure to keep you full but you can vary based on your child's preference. You also can swap out for any bean your child enjoys.

The savory and slightly earthy taste, with a hint of sweetness, makes lentil soup a delicious and satisfying meal for the whole family. Perfect for busy weeknights, this hassle-free dinner recipe can be prepared in a slow cooker for added convenience. Pair it with a simple salad or some crusty bread for a complete meal.