Good things come in small packages and mealtime is no exception. These healthy meals are perfect for popping into little mouths or picking up with tiny fingers. Your kids will delight in these bite-sized meals and snacks. Each meal is low in calories, provides a variety of healthy ingredients, and is so tasty even the big kids (a.k.a. Mom or Dad) will like them.
1. Diner Meat Loaf ‘Muffins’
What child wouldn’t love a giant meatball? Molding meatloaf into muffin tins yields a perfectly portioned main attraction. Each muffin has less than 150 calories and is loaded with finely chopped carrots and onions to provide extra antioxidants and fiber (but we guarantee you’re kids won’t even know they’re there). The dish uses extra lean ground beef to keep the calories and fat low while providing high quality protein.
Get the recipe here.
2. Mini Bacon and Potato Frittatas
Eat with your hands and trade the requisite bowl of breakfast cereal for a mini frittata. Each tasty bite is packed with morning favorites like eggs, bacon, and potatoes to provide protein and fiber to keep your kids focused and alert throughout the day. Plus, the frittatas can be made ahead and warmed quickly in the microwave for those mornings when everyone is in a rush. Serve with sliced melon and milk for a well balanced morning meal.
Parents, top the frittatas with a dollop of sour cream and a sprinkle of chives for a fancy fork-free appetizer.
Get the recipe here.
3. Sliders with Shallot-Dijon Relish
Baby burgers aren’t just for appetizers; they are the ideal size for pint-sized diners. If your children prefer the standard embellishments, top theirs with low-fat cheese, lettuce, and pickles. Sliders are an ideal way to keep calories in check—these baby burgers have less than 175 calories each. Use ground sirloin or 90/10 lean ground beef to keep the total fat low.
Parents, bring sophisticated flavor to a casual adult get-together by serving the Shallot-Dijon Relish on the appetizer-size burgers. For a heartier burger, make four servings instead of eight.
Get the recipe here.
4. Peanut Butter-Banana Spirals
Give the classic peanut butter sandwich a twist by rolling up in a tortilla instead of serving on bread. These bite-sized spirals are good for little hearts because they provide heart-healthy monounsaturated fat from the peanut butter, potassium from the banana, and fiber from the wheat germ.
Parents, since this recipe doesn’t use the stove, little hands can participate in making the entire meal. Let the kids can mix, slice (with a plastic knife), spread, and roll.
Get the recipe here.
5. Carrot Cake Pancakes
Enjoy pancakes at any time of day, especially when they are packed with nutrient-rich foods like carrots, walnuts, and canola oil. These hearty flapjacks are flavored with the same spices as carrot cake, cinnamon, nutmeg, ginger, and cloves but have a fraction of the fat and calories as traditional cake. Kids love their sweet flavor as well as the novelty of eating a cake-flavored food for a meal.
Parents, use a box grater to finely grate the carrots or break out the food processor for a speedier approach. The batter is thick so you may need to help spread the pancakes into rounds.
Get the recipe here.
6. Soft Chicken Tacos
Six-inch corn tortillas are the ideal size for small hands to hold. Encourage healthy eating by letting the kids assemble their own tacos with a variety of nutritious fillers. Try ingredients like diced tomatoes, low-fat cheese, shredded lettuce, diced cucumber, avocado slices, grilled vegetables, and lean meat or fish to make this fun, fork-free meal complete.
Parents, if your children prefer a mild flavor, omit the chili powder and cumin and season the chicken with salt and pepper. Shredded lettuce may also be used in place of cabbage.
Get the recipe here.
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