When it comes to dinners, spaghetti bolognese ticks all the boxes: tasty, comforting, and secretly packed with nutrition. It’s the kind of meal that gets gobbled up without a fuss and often earns a request for seconds. Even better? You can sneak in veggies and lentils without compromising on flavour.Here’s the thing: 96% of Aussie kids aged 2–17 don’t eat enough vegetables daily. But mix those veggies into a rich, saucy bolognese? Game changer. It’s also a great way to boost iron and protein intake, especially for little ones going through growth spurts or those who prefer carbs to meat and veg.Whether you’re catering to a fussy eater or just want to whip up something wholesome and hearty for family dinner, this blog has you covered. We'll dive into the nutritional perks of this classic dish, share a kid-friendly beef and lentil bolognese recipe, and even throw in a bonus book rec to get the little ones more involved in the kitchen. Let’s get stirring!Level Up Spag Bol Nights With Healthy HabitsIf your child’s a fan of spaghetti bolognese, that’s a great start. Healthy Parents, Healthy Kids by Dr Nick Fuller shares simple, science-backed tips to help picky eaters branch out with confidence, without mealtime stress.Get your copy of Healthy Parents, Healthy Kids today and keep the momentum going.Why Bolognese Can Be a Healthy OptionSpaghetti Bolognese isn’t just a comfort food classic. It’s a surprisingly nutrient-rich option for growing kids. Here’s why this dish deserves a regular spot on your family’s meal rotation:High in ProteinLean beef and lentils are both excellent sources of protein, essential for building and repairing muscles, supporting a healthy immune system, and keeping little tummies full for longer.Source of IronRed meat is a well-known iron booster, and iron is crucial for cognitive development, healthy blood flow, and keeping energy levels up. Lentils add a plant-based iron kick, too.Contains Vitamin AIf you sneak in some carrots or capsicum, you’re also giving your kids a hit of vitamin A, which supports vision and a healthy immune system.Rich in Vitamin CTomatoes, often the base of any good bolognese, are naturally high in vitamin C. This antioxidant helps with iron absorption and supports skin, gum, and immune health.Provides FibreAdding lentils, grated veggies, or wholemeal pasta means more fibre, and a high fibre diet is great for digestion and helps kids feel fuller for longer.Contains Healthy FatsUsing a dash of olive oil or topping with a sprinkle of cheese adds heart-healthy fats, which kids need for brain development and energy.Good Source of B VitaminsBeef and wholegrains offer a mix of B vitamins like B6 and B12, which play a big role in brain health, mood, and turning food into usable energy.Supports Energy LevelsIron, protein, B vitamins, and good carbs all combine to give your child steady energy, perfect for playtime, learning, and growing.Aids Muscle GrowthProtein from beef and lentils helps build and repair muscle tissue — a must for active kids and busy bodies.Promotes Immune HealthBetween the vitamin C in tomatoes, the vitamin A from sneaky veggies, and the zinc in beef, this meal is a triple threat when it comes to supporting a healthy immune system.Tasty Beef and Lentil Bolognese Recipe For KidsThis isn’t just any pasta dinner. It’s a bolognese made with growing kids in mind. The combo of beef and lentils keeps it high in protein while cutting back on the amount of meat needed (your wallet will thank you, too). Lentils blend in so well, even the fussiest eaters won’t notice! Want to level it up? Add in extra veg like mushrooms, capsicum, or even grated pumpkin for more fibre, vitamins and all-round goodness.Type: Contains Meat, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 30 minutesIngredients300g wholemeal fusilli pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon oregano250g lean beef mince1 tablespoon tomato paste1x 400g tin crushed tomatoes½ cup vegetable stock1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperHandful of basil leaves, to serveRecipe1. Bring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. 2. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. 3. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. 4. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  5. To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!Love how lentils sneak into our bolognese? Be sure to check out this article for five more fuss‑free family dinner ideas that’ll have even the pickiest eaters asking for seconds.Wrapping UpThere’s a reason Spaghetti Bolognese is a weeknight favourite. It’s hearty, versatile and a brilliant way to sneak in extra nutrition without the dinner drama. By adding lentils and veg, you’re not just stretching the meal further, you’re also giving your kids a boost of fibre, protein, and essential vitamins that support their energy, growth and immune health.So next time you’re staring at the pantry wondering what to cook, give this kid‑friendly Bolognese a go. It's a guaranteed crowd‑pleaser with serious feel‑good benefits.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Who says creamy pasta is just for grown-ups? This recipe of carbonara for kids is here to prove that even the fussiest little food critics can fall in love with a silky, cheesy bowl of goodness. With simple ingredients and no raw egg drama, this kid-friendly twist on the Italian classic is made for busy nights and hungry tummies.Here’s the good stuff: a 2020 analysis found that kids who regularly eat pasta tend to have better overall diet quality and lower saturated fat intake, with no differences seen in added sugar and sodium intake compared to kids who don’t eat pasta. Even better? These pasta-loving kids also consumed more fibre, folate, iron, magnesium, and vitamin E, nutrients that are key for growth and development.So next time you're looking for a kid-approved dinner that’s tasty, nourishing, and easy to whip up, this creamy carbonara is where it’s at. Keep scrolling for your go-to recipe.Help Your Child Try More Than Just Plain PastaStuck in a cycle of buttered noodles and nothing else? Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, research-backed tips to gently expand your child’s food preferences, like moving from plain pasta to a creamy, kid-friendly carbonara.Grab your copy of Healthy Parents, Healthy Kids today and take the pressure off mealtimes.Why Carbonara’s Always a Hit with the KidsCarbonara is the ultimate comfort food—rich, creamy, and simple enough to win over even the pickiest eaters. It might just be the secret weapon in your dinnertime toolkit. And with all that cheesy, savoury goodness, it’s easy to see why kids are such big fans.No raw egg or strong cheese: This kid-friendly version skips anything too funky or fussy. No raw eggs, no overpowering parmesan. Just smooth, mellow flavour.Creamy and soft texture: That velvety sauce coats the pasta like a warm hug, making it perfect for younger eaters or kids who aren’t into crunchy or chunky meals.Mild flavours: Carbonara doesn’t rely on spicy or intense seasonings, so it’s great for sensitive tastebuds.Uses simple ingredients: Just pasta, a touch of cream, cheese, and maybe some finely chopped bacon or ham. Nothing too weird or hard to pronounce!Easy to chew and not messy: Unlike saucy, slippery meals, carbonara clings to pasta beautifully and won’t cause chaos at the table (or in the lunchbox).Feels like a ‘treat’ meal without being unhealthy: It’s rich and comforting, but when made with a few smart swaps, it can sneak in protein and calcium without the sugar or deep-frying.Kid-Friendly Zucchini Carbonara RecipeTraditional carbonara hails from Rome and is famous for its rich, creamy texture, without actually using cream. The classic version calls for egg yolks, pecorino cheese, black pepper, and guanciale (a cured pork made from pork cheek). But let’s be real: those ingredients aren’t exactly kid favourites.That’s why we’ve put a fun, veggie-packed twist on it with this zucchini carbonara for kids. It’s lighter, gentler on tiny tastebuds, and skips the raw egg while still delivering that creamy, comforting texture kids love. Plus, it’s a clever way to sneak in extra greens without a fuss at the dinner table.Type: VegetarianServes 4Prep Time: 5 minutes Cooking Time: 20 minutes350g dried spaghetti1 tablespoon olive oil 1 large zucchini, sliced into small pieces4 eggs½ cup grated pecorino Romano, or parmesan cheesePinch of black pepper1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the spaghetti and cook for approximately 10 minutes until al dente. Reserve ½ cup of the pasta cooking water, then drain and set aside. 2. Meanwhile, heat another large frying pan over medium heat. Add in the olive oil and zucchini. 3. Fry zucchini for a couple of minutes until cooked. Turn off the heat. 4. Meanwhile, add the eggs, cheese, pepper and 1-2 tablespoons of the pasta cooking water. Whisk well to combine. 5. Once the spaghetti is cooked, add into the large frying pan and stir through the zucchini. Make sure the frying pan is off the heat, then add in the cheese and egg mixture. Mix it quickly through the pasta to ensure the eggs do not scramble. Add in some more of the reserved pasta cooking water to ensure the sauce is nice and creamy. 6. Serve the spaghetti carbonara immediately, with extra black pepper if desired. Enjoy!Carbonara Ideas to Try With KidsReady to give carbonara your own twist? Here are some family-friendly variations that not only please little tastebuds but also sneak in a few nutritional wins along the way.Chicken and Cheese CarbonaraThis version swaps the traditional cured meat for shredded or diced cooked chicken, perfect for boosting the protein without adding too much salt or fat. Lean chicken is rich in B vitamins and iron, both of which are vital for a child’s energy production and cognitive development. It also adds a familiar flavour that many kids already enjoy, making it an easy dinner upgrade.Veggie Carbonara with Peas and CornSweet peas and corn add both colour and natural sweetness. It is a great way to get kids used to vegetables in their pasta. Research highlights that increasing vegetable exposure in early childhood can improve dietary variety later on. Also, peas are a good source of macronutrients, while corn contributes essential antioxidants like lutein for eye health.Cream-Only Carbonara (No Egg)Worried about raw egg or just want a super simple version? This egg-free variation uses light cream or milk to create a silky sauce that’s gentle on young stomachs. It’s a great option for toddlers or those with egg allergies, and you can still get a calcium and vitamin D boost from dairy, both crucial for growing bones and teeth.Mini Pasta Shell CarbonaraUsing mini pasta shells (like macaroni or small conchiglie) makes this dish more fun and manageable for little hands and mouths. These smaller shapes hold onto the sauce beautifully and reduce the risk of mess or choking. Younger children are more likely to eat foods they can easily handle, so switching up the pasta shape might actually increase acceptance of new ingredients too.Ham and Mild Cheese CarbonaraThis variation swaps guanciale or bacon with low-sodium ham and uses a mild cheese like mozzarella. It still gives that satisfying, savoury flavour without overwhelming young palates. Using lower-sodium options supports heart health early on, as excess salt intake can affect blood pressure and contribute to early stages of cardiovascular disease, starting in infancy.Spinach and Cheese CarbonaraFinely chopped or wilted spinach blends seamlessly into the creamy sauce, adding iron, folate, and vitamin K, which are all essential for healthy blood and immune function. A study notes that offering kids a greater variety of vegetables can encourage them to choose and eat more of them. Also, serving multiple vegetable options, such as in carbonara, during lunch at school or in after-school programs is a simple yet effective way to support healthier food choices.How to Serve Carbonara (Kid-Approved Ideas)Want to make carbonara even more appealing to kids? A few clever serving ideas can go a long way in turning dinner into a stress-free win.Use colourful or divided plates – Bright plates or those with separate sections can make meals feel more fun and manageable, especially for picky eaters who prefer foods not to touch.Serve with cucumber sticks or cherry tomatoes – Fresh veggies on the side add crunch, colour, and a dose of fibre. Plus, pairing familiar pasta with raw veggies can gently boost acceptance of healthier sides over time.Top with mild grated cheese – A sprinkle of mozzarella or mild cheddar adds flavour and calcium without overwhelming young tastebuds.Offer in small portions for little hands – Keeping servings small helps avoid overwhelm and encourages kids to ask for more if they’re still hungry. It’s a great way to promote intuitive eating.Add a side of garlic bread or soft roll – Kids love having something to dip, dunk or nibble on the side. Wholegrain options add a fibre boost, too.Serve warm, not hot – Letting carbonara cool slightly makes it safer and more enjoyable to eat, especially for toddlers still getting used to different temperatures.These small tweaks can help make carbonara feel exciting, familiar, and totally kid-approved.Want to encourage your little one to try more than just pasta? Check out our guide on how to eat healthy if you’re a fussy eater for tips on building healthier habits without the mealtime battles.Final ThoughtsCarbonara is more than just a creamy comfort food. It’s a kid-friendly classic that can be adapted in so many nutritious and delicious ways. Whether you’re sneaking in veggies, switching up the protein, or simply serving it on a fun plate with colourful sides, there’s a version to suit every little eater.Looking for more fuss-free pasta inspiration? Check out this article on Easy Recipes for Family Meal Planning for Picky Eaters for simple, pasta-centred strategies that make weeknight dinners a breeze.  Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Chicken curry for kids doesn’t have to mean bland or boring. And yes, even fussy eaters might surprise you with a clean plate after this one.Kids love flavour, just not heat. That's where a mild, creamy chicken curry comes in. It’s warm, comforting and packed with familiar ingredients like tender chicken, potato and carrots, all in a lightly spiced, coconutty sauce. According to research, repeated exposure, for instance to herbs and spices, can actually help children develop a broader taste palate. So a chicken curry is doing more than just filling hungry bellies.These versions skip the chilli but keep the flavour, using kid-friendly ingredients like tender chicken, potato and a splash of coconut milk. It’s comforting, nourishing, and packed with gentle spices that add depth without heat, perfect for busy weeknights when you want to serve up something wholesome (and hopefully complaint-free).Ready to see your kids enjoy curry night? Keep reading for the recipes and a few easy tips to make them even more nutritious.Spice Up Mealtimes the Easy Way. Grab This Fussy Eating FixIntroducing bold flavours like chicken curry to kids can be tricky, but Healthy Parents, Healthy Kids by Dr Nick Fuller is here to help. Backed by science and packed with practical tips, this guide gives you the tools to navigate fussy eating without stress. From first bites to full plates, it’ll help your child explore new foods with confidence.Get your copy of Healthy Parents, Healthy Kids today and make dinner a win, even on curry night.Benefits of Chicken Curry for KidsChicken curry isn’t just tasty. It’s also packed with goodness that growing kids can benefit from.Good source of protein for growth: Chicken is rich in protein, which helps support muscle development and tissue repair, especially important during growth spurts.Can include hidden veggies for extra nutrition: From grated zucchini to blended pumpkin or carrots, curry sauce is perfect for sneaking in extra veggies without the fuss. A win for fussy eaters.Warm and comforting meal: The gentle warmth of a mild curry makes it the ultimate comfort food. It’s a familiar texture with just enough flavour to keep things interesting.Easy to digest when made mild: When you skip the heat and keep the ingredients simple, chicken curry becomes a soothing option that’s easy on little tummies.Pairs well with rice or soft breads: Soft rice, roti or flatbreads make great sides for dipping and scooping, turning dinner into a hands-on experience kids actually enjoy.Can support immune health with spices like turmeric and garlic: Turmeric has natural anti-inflammatory properties, while garlic is known to act as an antidote against several illnesses. Even in small amounts, these gentle spices can give your dish a healthy edge.Top 5 Tasty Chicken Curry Recipes For KidsNot all curries are created equal, especially when cooking for little ones! These kid-approved chicken curry recipes are big on flavour but gentle on spice.Chicken and Lentil Green CurryThis kid-friendly green curry is a great way to introduce gentle spice and extra nutrition. Packed with protein-rich chicken and fibre-filled lentils, it’s a quick, healthy weeknight dinner the whole family can enjoy. We’ve kept it mild for younger tastebuds, and used a simple curry paste to save time, perfect for busy nights when you still want something nourishing on the table. Type: Contains Chicken, Gluten Free, Lactose Free, Nut FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 cup brown rice4 tablespoons good quality store-bought green curry paste1x 400g can light coconut milk200g chicken breast, sliced into bite sized pieces¼ butternut pumpkin, sliced into small pieces1 zucchini, chopped½ red capsicum, chopped1 carrot, sliced into small pieces1x 400g tin lentils, drained and rinsed100g shelled edamame Recipe1. Cook the brown rice according to packet directions.2. Whilst the rice is cooking, heat a large pot or saucepan over high heat and add the green curry paste. Fry for a couple of minutes until fragrant, then add the coconut milk and bring to a boil.3. Add in the chicken breast and allow to cook for 3-4 minutes until white. Return the heat to medium and add in all vegetables. Cover the pot and allow it to cook for 5 minutes. Add in the lentils and edamame and cook for another 5 minutes. Ensure the vegetables are cooked through. 4. Serve the curry with the brown rice and enjoy!Pumpkin Chicken CurryThis creamy pumpkin chicken curry is perfect for kids, with its naturally sweet flavour, smooth texture and gentle spices. It’s ideal for meal prep too, so you can double the batch and stash some in the freezer for an easy, fuss-free dinner. Feel free to mix in kid-approved veggies like carrots or peas, and keep the toppings simple. Add a dollop of yoghurt or a sprinkle of soft herbs like coriander. Save the chilli and cashews for the grown-ups.Type: Contains Chicken, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 onion, chopped4 medium sized chicken thigh fillets, chopped into large pieces1 teaspoon garam masala1 teaspoon turmeric1 teaspoon cumin1x 375ml can light evaporated milk½ of a small pumpkin, chopped1 small eggplant, chopped1 zucchini, chopped1x 400g tin lentils, drained and rinsed1 bunch bok choyHandful fresh coriander leavesCooked quinoa, to serveRecipe1. Heat the olive oil in a large pan over medium to high heat. Add in the onion and chicken and cook, turning often, for 4-5 minutes. 2. Stir in the garam masala, turmeric and cumin. Then pour in the evaporated milk. 3. Add in the pumpkin, eggplant and zucchini. Cover and simmer for 5-10 minutes until the vegetables have softened and the chicken is cooked through. 4. Stir in the lentils, bok choy and coriander. Allow to cook for a further 5 minutes until heated through. 5. Serve the curry alongside the quinoa. Serve immediately and enjoy!One Pot Creamy Chicken RisoniThis mild, curry-inspired risoni dish is perfect for kids who aren’t quite ready for traditional curries. It’s creamy, comforting and cooks up in just one pot, ideal for busy weeknights. Using simple ingredients and pantry staples, it’s a great way to introduce gentle spices while keeping things familiar and fuss-free for little eaters.Contains: ChickenServes 4-5Prep Time: 5 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 onion, choppedSprinkle of smoked paprikaSprinkle of fennel seeds3 large chicken breasts, chopped into large pieces1 clove garlic, minced1 ¼ cups risoni pasta2 cups chicken stock1 bag baby spinachJuice of 1 lemon½ cup Greek yoghurtRecipe1. Heat a large deep saucepan over medium to high heat. Add in the olive oil and swirl to coat the pan. 2. Add in the onion, as well as the paprika and fennel seeds. Cook, stirring regularly, for 5 minutes until lightly browned. 3. Add the chopped chicken breast to the pan, along with the garlic. Fry for 3-4 minutes, stirring often. The chicken will still be slightly pink, which is ok as it will continue cooking further. 4. Stir in the risoni, then pour over the chicken stock. Stir gently to combine, then cover the pot with a lid. Increase the heat to high – as soon as the liquid boils, reduce the heat to low and simmer for 10-15 minutes until the risoni has absorbed most of the liquid. 5. Add in the baby spinach, lemon juice, and yoghurt. Mix gently to combine, then once it is heated through remove it from the heat. 6. Serve immediately and enjoy!One Pot Asian-Style ChickenThis kid-friendly take on Asian-style chicken brings all the flavour without overwhelming little tastebuds. It’s a mild, saucy dish that comes together in one pot, perfect for weeknights when you want something quick, wholesome and easy to clean up. Serve with soft rice or noodles for a comforting dinner the whole family can enjoy. Type: Contains Chicken, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 30 minutes Ingredients2 tablespoons olive oil1 garlic clove, minced1 teaspoons ginger, minced4 large chicken thighs2 tablespoons soy sauce1 tablespoon rice wine vinegar1 teaspoon sesame oil1 cup Jasmine rice200g button mushrooms, sliced4 spring onions, sliced, plus extra to serve1 ½ cups chicken stockChili oil, to serveRecipe1. Heat a large deep saucepan over medium to high heat. Add in the olive oil and swirl to coat the pan. 2. Add in the garlic, ginger, and chicken thighs. Cook for 5 minutes on each side until golden, then remove from the pan. 3. To the saucepan add in the soy sauce, rice wine vinegar, sesame oil, rice, mushrooms and spring onion. Stir everything to combine, then pour over the chicken stock. Ensure that the rice is covered by the liquid. 4. Return the chicken thighs to the pan, and place them on top of the rice. Cover the pan and continue cooking until the liquid is bubbling. Once the liquid bubbles, reduce the heat to low and simmer for 10-15 minutes until all of the liquid is absorbed. 5. Remove the pan from the heat, keep the lid on, and set aside to rest for 10 minutes. The rice will steam and finish cooking. 6. Scatter the extra sliced spring onion over the top, and drizzle with chili oil. Serve immediately and enjoy! One Pot Italian Style ChickenWhile not your typical curry, this Italian-inspired chicken dish is just as comforting and full of gentle flavour, perfect for kids easing into more adventurous meals. It’s a one-pot wonder that’s easy to prepare, packed with veggies, and ideal for busy nights when you want something nourishing on the table with minimal fuss.Type: Contains Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 35 minutes Ingredients3 large chicken breasts2 tablespoons olive oilSprinkle of smoked paprika1 onion, chopped1 clove garlic, mincedSprinkle of oregano 2 bunches broccolini, chopped2 tablespoons tomato paste1 punnet mini truss tomatoes 1 cup vegetable stock1 bag baby spinach1 bunch of fresh basil leavesRecipe1. Heat a large deep saucepan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 2. Add the chicken breasts to the pan and sprinkle with paprika. Cook the chicken for 5-6 minutes on each side until golden. Remove from the pan and set aside.3. Add the remaining olive oil to the pan, then add in the onion, garlic, and oregano. Cook, stirring often for 5 minutes until softened. Add in the broccolini and sauté for a further 5 minutes. 4. Stir in the tomato paste, then slowly pour in the vegetable stock. Return the chicken breasts to the pan, along with the truss tomatoes. 5. Cover the saucepan with a lid and bring to the boil. Once boiling, reduce the heat to low. Simmer for 5-10 minutes, until the chicken is cooked through. 6. Remove from the heat, then stir in the baby spinach and basil leaves. Serve immediately and enjoy!What to Serve with Chicken Curry for KidsThe right sides can turn a simple curry into a fun, balanced meal for kids. Whether you’re catering to picky eaters or adventurous little foodies, these side options are gentle on the palate and great for dipping, scooping or balancing out flavours.Steamed white or brown rice – A classic base that soaks up all that yummy curry sauce. Brown rice adds extra fibre, while white rice keeps things soft and simple.Soft roti or naan – Tearable, dippable, and super kid-friendly, flatbreads make curry night feel hands-on and fun.Plain yoghurt – A cool, creamy side that balances mild spices and adds a calcium boost.Cucumber sticks – Crunchy and refreshing, perfect for cutting through warm dishes.Mild lentils – Soft and protein-packed, lentils make a great side or mix-in for growing appetites.Mashed sweet potato – Naturally sweet and smooth, this pairs beautifully with spiced curries and adds a veggie boost.Steamed broccoli or peas – Quick, easy, and full of nutrients, these are great ‘green’ options to round out the meal.Fruit slices – Apples, pears or grapes make a fun, sweet contrast to savoury curry and help finish off the plate on a high note.Looking for more clever ways to sneak in extra veggies? Check out our Top Hidden Vegetable Recipes For Picky Eaters for inspiration, perfect to pair with your favourite chicken curry.Final ThoughtsChicken curry doesn’t have to be off the table just because you’re cooking for kids. With a few simple tweaks, like keeping it mild, adding familiar ingredients, and serving it with fun, balanced sides, it can become a family favourite in no time. From hidden veggies to gentle spices, there’s plenty of room to nourish growing bodies and expand their taste buds.Whether you’re making a one-pot wonder or a creamy coconut curry, don’t be afraid to spice things up (just a little). Who knows? Curry night might just become the most requested dinner of the week.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Who can say no to a warm, gooey chocolate chip cookie? Especially when it’s homemade and made with the kids! If you’re after an easy, no‑fuss chocolate chip cookie recipe that’s perfect for little hands and big cravings, you’re in the right place.Baking with kids isn’t just about sweet treats. It’s a powerful learning moment. A 2014 study found that children aged 6–10 who helped prepare meals at home ate significantly more vegetables and consumed more calories overall compared to those who didn’t cook with a parent. They also reported feeling more positive about the food they prepared themselvesBeyond nutrition, baking supports physical development too. A 2025 observational study revealed that preschoolers who engaged in cooking tasks like stirring and mashing showed stronger fine motor skills, which is an important foundation for writing, dressing, and other daily tasks.And let’s not forget the joy. Measuring, mixing, and sneaking a few chocolate chips from the bowl creates memories and teaches early maths, sequencing, and independence. It’s the kind of hands-on, messy learning every child can get behind.Ready to stir up some fun and sweet learning? Let’s get baking! Bake the Joy Back Into Mealtimes. Start with This Parenting Must-ReadIf your child’s food choices start and end with sweets, Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, science-backed strategies to help broaden their tastes, without taking the fun out of food. Whether you're baking chocolate chip cookies together or encouraging balanced meals, this book can help make food less of a fight and more of a joy.Get your copy of Healthy Parents, Healthy Kids today and enjoy more happy moments in the kitchen.Why Kids Love Chocolate Chip CookiesIt’s no mystery that chocolate chip cookies are a childhood classic for a reason. Here’s why they’re always a hit with little ones:Sweet and soft texture: That perfect combo of crisp edges and a soft, chewy centre makes every bite satisfying for kids (and let’s be honest, adults too!).Melty chocolate chips: Warm, gooey chocolate is hard to beat. Watching the chips melt straight from the oven is half the fun, and the flavour payoff is real.Fun to help make: From measuring flour to sneaking chocolate chips when no one’s looking, baking cookies is full of kid-friendly tasks that feel like play.Easy to eat and hold: No cutlery, no crumbs everywhere. Just grab and go. Perfect for little hands and busy snack times.Familiar and comforting flavour: There’s something about the smell and taste of a classic choc chip cookie that feels like home, making them a comforting favourite.Great as a snack or treat: Whether it’s packed in a lunchbox, served after school, or offered as a reward, cookies tick all the boxes for a kid-friendly treat.Choc chip cookies a hit? Check out our 6 Healthy Indulgent Desserts for Children for more sweet treats kids will love, minus the sugar overload.Here’s Your New Favourite Healthy Chocolate Chip Cookie Recipe for KidsThis simple recipe is perfect for baking with kids. It’s quick, fun, and uses ingredients you probably already have at home. Best of all, it delivers that classic chocolate chip flavour with a few better-for-you tweaks.Tahini Chocolate CookiesThese cookies are a fun twist on the classic chocolate chip variety. Perfect if you're looking to mix things up after trying our go-to kids’ cookie recipe. The tahini adds a rich, nutty flavour that pairs beautifully with chocolate, and they come together in no time. Try freezing them individually to help with portion control. They're seriously moreish!Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, SnacksMakes 16Prep Time: 5 minutesCooking Time: 10-15 minutesIngredients½ cup tahini1 egg3 tablespoons honey3 tablespoons olive oil1/3 cup cocoa powder2 tablespoons almond mealSprinkle of salt½ teaspoon bi-carb soda1/3 cup 70% dark chocolate, cut into small chunks or chipsRecipe1. Preheat the oven to 180°C and line a baking tray with baking paper. Add the tahini, egg, honey and olive oil to a mixing bowl and use a whisk to combine. 2. Add the cocoa powder, almond meal, a sprinkle of salt and the bi-carb soda. Fold slowly and gently to combine. Fold in the dark chocolate chips. 3. Spoon tablespoons of the mixture onto the baking tray and flatten slightly. 4. Bake for 10-12 minutes. The outside should be crisp, but the centre of the cookie will still be slightly soft.  5. Allow cookies to cool slightly on the tray then enjoy!Easy, Fun Serving Tips for Your Chocolate Cookie BatchOnce your cookies are baked and cooled (or slightly warm—yum!), there are plenty of fun and creative ways to serve them to kids. Not only do these tips make snacks more exciting, but they can also support healthier eating habits and sensory engagement.Serve with a Glass of MilkA classic combo! Cold milk and warm cookies are a match made in snack heaven. Plus, adding milk gives a calcium and protein boost, two key nutrients essential for growing kids.Add to Lunchboxes as a SurprisePop one into your child’s lunchbox for a sweet little treat. They’ll love the surprise. Research shows that children, on average, eat around 68% of what's packed in their lunchbox. So, including a small favourite can increase overall lunchtime consumption and satisfaction.Pair with Fruit Slices for BalanceBalance out the sweetness with fresh apple slices, strawberries or banana on the side. Making fruit a regular part of their diet may help improve insulin sensitivity and lower their risk of diabetes. Crumble Over Yoghurt or Ice CreamTurn dessert into a DIY sundae by crumbling cookies over vanilla yoghurt or ice cream. It adds texture, fun, and a bit of sensory variety that kids love.Warm Slightly Before ServingA quick 10-second zap in the microwave makes the chocolate chips melty and irresistible, perfect for sensory delight.Decorate With Extra Chips Or SprinklesLet the kids have fun with the final touch. Extra chocolate chips, colourful sprinkles, or a light dusting of cinnamon make it feel extra special.Final BiteThere’s something timeless about baking chocolate chip cookies with kids. Mixing the dough, sneaking a few choc chips, and watching them light up when the warm tray comes out of the oven. This simple recipe is more than just a treat. It's a chance to connect, teach, and create lasting kitchen memories. Whether you're whipping up a batch for the lunchbox, after-school snack time or just because, this kid-friendly cookie delivers on both flavour and fun.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Pasta night is basically a childhood rite of passage. Ask any parent and they'll tell you it's one of the few meals their kids will eat without complaint (sometimes even with joy!). And it’s no surprise. Pasta is warm, comforting, endlessly customisable, and ridiculously easy to whip up on a busy weeknight.But it’s not just convenient. Pasta has real nutritional upside, too. An analysis of randomised trials found that pasta leads to a significantly lower post-meal blood sugar spike compared to bread or potatoes, likely due to its low glycaemic index. That slow-release energy can help keep little tummies settled and moods steady. Another study found that pasta eaters had higher intakes of fibre, folate, iron, magnesium and vitamin E, and lower saturated-fat consumption, plus better overall diet quality, all compared with non-pasta eaters.So whether you’ve got a toddler with texture issues, a school-aged carb lover, or just need a dinner that won’t end in tears (yours or theirs), we’ve got you covered. Read on for simple, wholesome, and kid-approved pasta ideas that’ll make your weeknights way easier.Turn Pasta Night Into a Win. Grab This Must-Have Parenting GuideStruggling to get your child on board with anything other than plain pasta? Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with simple, research-backed tips for tackling fussy eating without turning the dinner table into a battleground. From sneaky veggie sauces to pasta twists even picky eaters will try, this book gives you smart, doable ideas the whole family can try. Get your copy of Healthy Parents, Healthy Kids now and make pasta night (and every night) a little easier.What Makes Pasta Good for KidsPasta isn’t just a dinnertime classic. It’s practically built for little eaters. Here’s why it’s a winner for families, especially when you’re juggling fussy appetites and tight schedules:Soft and easy to chew: Cooked pasta has a gentle texture that’s perfect for toddlers and younger kids still getting used to chewing. No hard edges or tricky bites.Quick to prepare: Most pasta dishes are quick and easy to make, making it a lifesaver on busy weeknights or when you’ve got a hangry kid on your hands.Works well with mild flavours: Whether it’s a light cheese sauce, tomato, or just butter and herbs, pasta pairs beautifully with gentle flavours that kids are more likely to accept.Can be served hot or cold: Leftovers? No problem. Pasta dishes taste great straight from the fridge or warmed up, making them perfect for lunchboxes or next-day meals.Easy to hide veggies: Blend some pumpkin into the sauce or grate zucchini into the mince. Pasta’s the ultimate disguise for adding extra nutrition without a fight.Great for batch cooking: Make a big batch on Sunday and you’ve got lunch or dinner sorted for the next couple of days. It stores well and reheats beautifully.Loved by picky eaters: There’s just something about pasta. Even the pickiest kids usually have a favourite shape or sauce, meaning fewer dinner-time battles and cleaner plates.Top 6 Pasta Recipes For KidsIf you are looking for pasta dishes that actually get a thumbs-up from your kids, these kid-friendly favourites are tried, tested, and totally fuss-free. Also, they make mealtimes easier and a lot more fun.One-Pot Pesto PastaThis green beauty is packed with flavour and nutrients, perfect for growing kids who need a boost of goodness even if they don’t love veggies. The best part? It’s all made in one pot, so there’s less mess and more time to enjoy dinner. Serve it warm for a cosy family meal or pop the leftovers in the lunchbox as a cold pasta salad the next day. Kids won’t even notice they’re eating something healthy.Type: Vegetarian, Vegan, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients300g wholemeal pasta (this dish works best with small shell or penne)1 head broccoli½ cup frozen green peas1 cup frozen edamame½ cup homemade green pestoPinch of salt and pepperRecipe1. Fill a large pot approximately half way with water and bring to the boil over high heat. Add the pasta and continue to boil for 5 minutes.2. Whilst the pasta is boiling, chop the broccoli into small pieces including the stem. Measure out the frozen edamame and peas and set aside. 3. Once the pasta has been boiling for 5 minutes, add in the broccoli and bring back to the boil. Once boiling again add the edamame and peas. Boil for another 3 minutes or until the pasta is cooked.4. Reserve ½ cup of the cooking water before draining the pasta and vegetables. Return to the cooking pot (with the heat turned off) and add in the cooking water, pesto and salt and pepper. Mix to combine. Enjoy!Pulse Penne Pasta Looking for a fun twist on the usual spag bol? This legume-based pasta sauce is packed with plant-based protein and fibre, making it a smart pick for growing kids. It’s hearty, tasty and a great way to introduce new flavours and textures without straying too far from what they already love. A simple, nutritious dinner that still ticks the kid-approved box. Type: Vegetarian, Lactose Free, Nut freeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients300g wholemeal penne pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced2 stalks celery, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon paprika1 tablespoon tomato paste1x 400g tin crushed tomatoes1x 400g tin red kidney beans, drained and rinsed1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperBasil leaves, to serveRecipe1. Bring a large saucepan of water to the boil over high heat. Add the penne pasta and cook for approximately 12 minutes until al dente. Drain. 2. Meanwhile, heat the olive oil in a large pot over medium heat. Add garlic clove and onion and sauté for a couple of minutes. Add celery, carrot, cumin and paprika and cook for another 5 minutes, stirring occasionally, until soft. Add tomato paste and crushed tomatoes. Fill up the tomato tin with water and pour into the pot. 3. Stir in the red kidney beans and lentils, and season with salt and pepper. Bring to the boil, then turn the heat down and allow to simmer for at least 15 minutes until thickened.4. Divide cooked pasta between four serving bowls, and top with ladles of the pasta sauce. Scatter torn basil leaves over the top and serve. Enjoy!Pasta with Tahini SauceCreamy, nutty, and totally different from your usual cheese or tomato-based sauces, this pasta is a fun way to introduce new flavours to your child’s plate. Tahini adds a smooth texture and a dose of healthy fats, perfect for little ones who need energy for all that running around. If your kids haven’t tried tahini yet, this dish is a gentle and tasty place to start.Type: Vegetarian, Vegan, Lactose FreeServes 6Prep Time: 10 minutesCooking Time: 15 minutesIngredients500g wholemeal pasta 1 tablespoon olive oil1 cup frozen peas1 cup frozen edamame1x 400g tin chickpeas, drained and rinsedExtra lemon juice, to serveSprinkle of sesame seeds, to serveFor the tahini sauce:½ cup tahini Zest and juice of 1 lemon1 garlic clove, mincedHandful parsley leavesHandful basil leavesHandful mint leaves½ cup water1 tablespoon olive oilSprinkle of salt and pepperRecipe1. Bring a large saucepan of water to the boil over high heat. Add the pasta and cook for approximately 12 minutes until al dente. During the last minute of cooking, add in the frozen peas and edamame and cook until bright green but still crunchy. Reserve ½ cup of the pasta cooking water, then drain the pasta, peas and edamame. 2. Meanwhile, make the tahini sauce. In a small blender add the tahini, lemon zest, lemon juice, herbs and ½ cup of water. Blend until smooth. Stir in the olive oil and season with a good pinch of salt and pepper. 3. Add the pasta, peas and edamame back into the large saucepan but off the heat. Add in the chickpeas, then pour over the tahini sauce and the reserved pasta water. Stir to combine everything together. 4. Serve with an extra drizzle of lemon juice and scatter with sesame seeds. Enjoy!Pantry PastaRunning low on groceries? This kid-friendly pasta recipe is perfect for those ‘what’s for dinner?’ nights when the fridge is looking bare. It uses simple pantry staples and whatever veggies you’ve got on hand, making it both flexible and family-friendly. Quick, comforting and endlessly customisable, it’s a great go-to for feeding hungry kids without the stress. Type: Lactose Free, FishServes 4Prep Time: 5 minutesCooking Time: 15 minutesIngredients300g wholemeal spaghetti2 tablespoons olive oil2 garlic cloves, crushed1 teaspoon chilli flakes, plus extra to serve1 bunch broccolini, sliced into florets½ bunch kale, stems removed, and leaves choppedHandful parsley leaves, choppedJuice and zest of 1 large lemon1 large tin tuna in springwater, drained and flaked into smaller pieces Freshly ground black pepperRecipe1. Half-fill a large saucepan with water and bring to the boil over high heat. Add the spaghetti and cook for approximately 12 minutes until al dente. Reserve a cup of the water that the pasta cooked in before draining. 2. Meanwhile, heat a frying pan over low heat. Add the olive oil, garlic and chilli flakes and heat until fragrant. Keep the heat over low to medium so that the garlic does not start spitting out of the pan. 3. Add the broccolini, kale and parsley to the frying pan and stir through the oil mixture. Add about half of the pasta water to the pan and turn up the heat to medium to high. Allow the vegetables to cook for a couple of minutes.  4. Add in the lemon juice and zest as well as the tuna. Add the drained spaghetti into the frying pan and mix the spaghetti through the sauce mix. Add more pasta water if needed so that everything coats the pasta. 5. Sprinkle with black pepper and extra chilli flakes if desired. Enjoy!Creamy Green PastaThis vibrant green pasta looks indulgent but is secretly packed with veggies, perfect for sneaking some extra goodness into your kid’s dinner without them even noticing. It’s smooth, creamy and full of flavour, making it a hit with little ones who might normally turn up their nose at anything green. Skip the chilli flakes for the kids, or keep them on the side for the grown-ups. Type: VegetarianServes 6-8Prep Time: 10 minutes Cooking Time: 30-35 minutesIngredients400g wholemeal short pasta (shells or spirals work well)1 ½ cups frozen peas, defrosted½ cup frozen shelled edamame, defrosted1 head broccoli, chopped 1 zucchini, chopped1 cup Greek yoghurt 1 garlic clove1 teaspoon seeded mustardHeaped handful fresh parsley leavesCracked black pepper, to serveChili flakes, to serveRecipe1. Bring a medium pot of water to the boil and boil the pasta until cooked. In the final couple of minutes add in 1 cup of the peas, as well as the edamame to heat through. 2.  Reserve ½ cup of the pasta water before draining the pasta, peas and edamame.3. Meanwhile, steam the broccoli and zucchini for 10 minutes until tender.4. To make the pasta sauce, blend the yoghurt, garlic, mustard, remaining ½ cup peas, and a sprinkle of parsley leaves until smooth. 5. Add the cooked pasta, peas, edamame, broccoli, and zucchini to a large bowl. Pour over the dressing and add the reserved pasta water. 6. Stir everything gently to combine. 7. Serve immediately sprinkled with extra parsley, pepper, and lots of chili flakes. Enjoy!Simple Ricotta PastaThis must be our most simple pasta recipe yet – only 3 ingredients! This is a great dish to prepare when you are low on time and hungry. As this dish has minimal ingredients, it will taste best with the highest quality ingredients that you have access too. This pasta is best eaten right away, rather than stored and re-heated later. Type: VegetarianServes 6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients500g orecchiette pasta300g fresh ricottaBlack pepper to serve (optional)Recipe1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the orecchiette pasta and cook for approximately 8-10 minutes until al dente. Remove from the heat. 2. Reserve 1 cup of pasta water. Drain the pasta and then return the pasta to the large saucepan.   3. Mash the ricotta in a bowl, then slowly add in some of the reserved pasta water. Add in enough pasta water to reach a thick and creamy sauce consistency. 4. Add the ricotta into the large saucepan with the cooked pasta. Stir well to combine. 5. Serve the pasta immediately, with a sprinkle of black pepper if desired. Enjoy!How to Make Pasta for Kids HealthierPasta is a great base for adding more nutrients without losing flavour. Here are some easy ways to boost the goodness in your kid’s pasta bowl, most of which they won’t even notice.Grated zucchini: Stir it into sauces, it melts right in and adds moisture without changing the taste.Chopped spinach: A handful of finely chopped baby spinach wilts easily into warm pasta for a sneaky iron boost.Steamed broccoli: Lightly mash it and mix through for extra fibre and vitamin C.Mashed pumpkin: Adds natural sweetness and a creamy texture, perfect in cheese or white sauces.Cooked lentils: Great in Bolognese-style sauces for added protein and fibre, especially for meat-free meals.Shredded chicken: An easy way to add lean protein to keep kids fuller for longer.Cottage cheese or ricotta: Mild in flavour and packed with calcium. It is great stirred through or dolloped on top.Sweet corn: Adds colour, crunch and natural sweetness that kids tend to love.Canned beans (rinsed): Butter beans or cannellini beans blend well into sauces and are rich in fibre and protein.Cherry tomatoes (halved): Bursting with flavour and antioxidants, perfect for roasting or adding fresh.Olive oil instead of cream sauces: Swap heavy creams for a splash of olive oil and a sprinkle of parmesan for a lighter, heart-healthy option.Wholemeal or legume-based pasta: Boosts fibre and protein without much change in taste, ideal for growing bodies.Check out this excellent read on Easy Recipes for Family Meal Planning for Picky Eaters, featuring smart ways to build fuss-free meals using family favourites like pasta, complete with tips on sneaking in veggies and keeping dinner stress-free..Wrapping UpPasta really is a parent’s best friend—quick, versatile, and almost always a hit with the kids. Whether you’re sneaking in extra veggies, trying new flavours, or just need a no-fuss dinner everyone will actually eat, pasta’s got you covered. With a few clever swaps and nutritious add-ins, you can turn even the simplest bowl into a balanced, kid-approved meal.So go ahead. Mix, match, and make it your own. Because when pasta night runs smoothly, the whole evening does too.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Let’s face it: feeding kids can sometimes feel like preparing a three-course meal for the pickiest food critics on Earth. But here’s the good news: your air fryer might just be your new best mate in the kitchen. With its quick cook times, little to no oil needed, and the magical ability to turn veggies into crunchy delights, it’s the ultimate hack for fuss-free mealtimes.According to 2012 findings from Australian National Health Surveys, only 5.1% of kids eat the recommended daily servings of vegetables. That’s a serious veg gap! But studies show that air-frying veggies, particularly Brassica vegetables, can retain more nutrients than freeze-drying, sautéing, and steaming, while still delivering that irresistible crunch that kids actually want to eat. So whether your child’s a nugget-nibbler or a snack monster, we’ve got simple, tasty air fryer recipes for kids that’ll make you a mealtime legend. Ready to turn fussy eaters into happy munchers? Read on for our top kid-friendly air fryer picks!Turn Food Fussiness Around with This Must-Read Book for ParentsIf your child turns their nose up at anything new, Healthy Parents, Healthy Kids by Dr Nick Fuller might just be the secret ingredient you need. Packed with proven strategies for managing picky eating, this book helps take the stress out of mealtime, whether you’re serving up air fryer nuggets, veggie chips, or trying a brand-new recipe.Grab your copy of Healthy Parents, Healthy Kids today and enjoy more peaceful, plate-cleaning moments.How Air Fryers Make Healthy Eating Easier Air fryers make healthier food faster, with less mess, and the results are crunchy, golden and kid-approved. Here’s why they’re perfect for family cooking:Less oil, healthier resultsAir fryers use rapid hot air circulation to cook food, meaning you can skip the deep vat of oil altogether. Studies show this method can cut fat content by up to 70% compared to traditional deep frying. The result? Meals that are still golden and crispy, just without the greasy aftermath.Crispy textures kids loveLet’s be honest: kids are texture critics. From crunchy nuggets to crispy veggie chips, the air fryer delivers that golden coating that makes everything more fun to eat. Air frying draws out more moisture from the surface while keeping the inside tender, giving you that crispy ‘fried’ feel without the oil overload.Fast and easy for busy weekdaysBetween after-school chaos and bedtime routines, weeknight dinners need to be quick. Air fryers heat up in minutes and cook food faster than a standard or convection oven. Plus, with fewer trays and no oil splatter, clean-up is a breeze.Great for small batch cookingNot every meal needs to feed a crowd. Sometimes it’s just one hungry kid asking for a snack. Air fryers are perfect for small portions, whether it’s reheating last night’s fritters or making just a few chicken strips. It’s quick, efficient and doesn’t leave you with a sink full of dishes.5 Best Air Fryer Recipes For KidsLooking for quick, tasty meals that your kids will actually want to eat? These air fryer recipes are fuss-free, parent-approved and perfect for picky eaters. Wrapping UpAir fryers aren’t just a trendy appliance. They are a real game-changer for parents juggling nutrition, time, and picky appetites. Whether you’re dishing up dinner or whipping up after-school snacks, they make it easier to serve up food that’s healthier, faster, and more fun to eat.So if you’re ready to simplify mealtimes and get your kids eating better (without the daily battle), give these air fryer recipes a go, and don’t forget to check out Healthy Parents, Healthy Kids for more practical tips on raising adventurous eaters.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Chilli con carne… for kids? You’re probably thinking, ‘No way my child’s touching that!’ But hear us out. This isn’t the fire-breathing version you see on grown-up menus. This kid-approved twist keeps all the comforting flavours of the classic dish, minus the tears, complaints, and accidental milk-chugging.Research shows that kids aged 4 to 13 in Australia still fall short of their recommended daily veggie intake. So why not sneak the good stuff into something they’ll actually want to eat? This mild chilli con carne is loaded with hidden veggies, soft beans, and lean mince, making it a warm, wholesome winner for school nights.Let’s take this classic Tex-Mex favourite and turn it into a fuss-free family staple. Yes. It really is chilli con carne for kids.Struggling With a Fussy Eater? This Book Can HelpHealthy Parents, Healthy Kids by Dr Nick Fuller offers smart, science-backed advice to make mealtimes smoother, especially when introducing something new like kid-friendly chilli con carne. With simple strategies that work for real families, this book can help turn dinner battles into small wins.Grab your copy of Healthy Parents, Healthy Kids today and make trying new dishes a little less stressful.How to Make Chilli Con Carne (The Easy Way)This hearty and kid-friendly chilli is perfect as the weather starts to cool down. It’s warm, filling, and comforting without being too spicy for little tastebuds. We’ve chosen turkey mince for this version because it’s a lean source of protein and now super easy to find in most Aussie supermarkets. Plus, it blends beautifully with mild spices and hidden veggies, making it a sneaky win for parents. You can prep it ahead for busy weeknights, and serve it with brown rice, quinoa, or even a side of crunchy corn chips for a fun twist the kids will love. Type: Contains Meat, Gluten Free, Lactose Free, Winter WarmerServes 6-8 Prep Time: 5 minutesCooking Time: 35 minutes Ingredients2 tablespoons olive oil500g turkey mince1 teaspoon fennel seeds1 teaspoon cayenne pepper1 teaspoon paprika1 teaspoon cumin½ cup tomato paste1x400g tin cherry tomatoes1x400g tin red kidney beans, drained and rinsedHandful fresh coriander leaves, to serve1 cup corn kernels (fresh or canned), to serveRecipe1. Preheat a large frying pan over medium heat. Add in the olive oil, followed by the turkey mince. 2. Fry the mince for 5 minutes, stirring often, until browned. Add in the fennel seeds, cayenne pepper, paprika, and cumin. Stir to combine. 3. Add in the tomato paste and stir well to combine with the turkey mince. Pour in the cherry tomatoes, followed by the red kidney beans. 4. Add in ¾ cup water and stir everything to combine. Reduce heat to low, and cook for a further 10-15 minutes, stirring often, until slightly thickened. Remove from the heat.5. Transfer the chilli con carne into serving bowls, and top with fresh coriander leaves and corn kernels. 6. Serve immediately and enjoyLooking for more kid-friendly meal ideas? If your little one loved this mild chilli, they might enjoy these easy, egg-based recipes too, perfect for picky eaters!Kid-Friendly Tweaks for Chilli Con CarneEven if your chilli con carne is mild and nutritious, the way it’s served can make all the difference, especially for younger eaters. Children eat with their eyes first, and studies show that playful presentation and giving kids some control over their meals can increase their willingness to try new foods. Here are some tried-and-true tips to make this dish not just edible, but exciting for kids.Let Kids Build Their BowlsKids love to feel in charge, and creating their own chilli bowls gives them that sense of independence. Let them scoop rice, add chilli, sprinkle cheese, or pick toppings like corn, avocado, or crushed corn chips. When children are involved in meal prep or assembly, they’re more likely to eat the food, even veggies they’d usually avoid.Serve in Mini Taco Shells or WrapsTurning chilli con carne into mini tacos or wraps instantly makes it more fun. Kids are often more open to handheld foods, and small portions feel less intimidating. Soft wraps also help with picky eaters who might not like seeing all the ingredients mixed together. This way, they can customise each bite.Use Colourful or Character-Themed PlatesBright, fun plates can encourage little ones to sit down and dig in. A study showed that young children were more likely to eat healthy food when it was served on plates featuring their favourite colours or cartoon characters. It’s a small change, but it can turn mealtime into something they look forward to.Add a Dollop of Plain YogurtA spoonful of plain yoghurt not only helps cool down the dish but also adds creaminess that kids often love. Yoghurt is a great source of calcium and probiotics, supporting bone health and digestion, two big wins for growing bodies. Its mild taste also balances out any gentle spice you’ve included in the chilli.Not sure which yoghurt to buy? Check out this quick grocery guide to choosing the best kid-friendly option.Cut Tortillas into Fun ShapesUse cookie cutters to turn tortillas into stars, hearts, or even animal shapes for dipping into the chilli. Presentations like this tap into creativity and curiosity, which helps children feel more engaged with their food. Research notes that positive eating experiences in early childhood are linked to better long-term eating habits.What to Serve With Chilli Con Carne (Kid-Friendly Ideas)One of the best things about chilli con carne? You can serve it in a bunch of different ways, and it still tastes amazing. Explore these fun and easy ideas to mix things up at mealtime:With steamed rice – A no-fuss favourite that soaks up all that saucy goodness.Inside soft tortillas or wraps – Roll it up and let the kids eat with their hands—less cutlery, more fun!Over baked potatoes – Load it up on a fluffy spud for the ultimate comfort food combo.Topped with grated cheese and sour cream – Because cheese makes everything better (and sour cream cools things down nicely).With corn chips for dipping – Crunchy, scoopable, and always a hit with little snackers.Stuffed in bell peppers – A sneaky way to add extra veg without a fuss.Served alongside avocado slices or guacamole – Smooth, creamy, and full of good fats the kiddos need.Key TakeawayChilli con carne doesn’t have to be off-limits for kids. Just a few simple tweaks can turn it into a fun, tasty, and nutritious meal the whole family will enjoy. With playful serving ideas and mild flavours, it might just become a new weeknight favourite. Give it a go and watch those little bowls come back empty.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If your kids are anything like most Aussie kids, getting them excited about mealtimes can be a bit of a mission. But here’s a win-win: these kid-friendly sausage rolls are not only super tasty and easy to whip up. They’re also a sneaky way to get some goodness into fussy eaters (hello, hidden veggies).Research shows that 96% of Australian children aged 2–17 don’t eat enough vegetables daily. And if your child is among them, you’re not alone. That’s why meals that combine familiar favourites, like sausage rolls, with nutritious ingredients are total game-changers. Plus, finger foods may increase food acceptance in young children because they’re easier to explore and enjoy without pressure.Get Practical Help for Feeding Fussy Kids TodayIf your little one has strong food opinions, Healthy Parents, Healthy Kids by Dr Nick Fuller is your new best friend. Packed with simple, science-backed strategies for handling fussy eating, it helps take the pressure off mealtimes, whether you're serving sausage rolls or trying something new.Get your copy of Healthy Parents, Healthy Kids today and enjoy more wins at the dinner table.How to Make Kid-Friendly Sausage RollsKid-friendly sausage rolls are a fun and tasty snack that children love. They’re made with soft puff pastry and a mild meat filling that avoids strong spices. You can even sneak in some veggies, and they’re a hit in lunchboxes, parties, or after-school bites.Making kid-friendly sausage rolls is easier than you think and way more satisfying than store-bought ones. With just a few simple ingredients and some clever shortcuts, you’ll have golden, flaky rolls packed with flavour (and maybe even a few hidden veggies). These sausage rolls tick all the boxes:Easy to prepFreezer-friendlyVeggie-smuggle approvedGuaranteed lunchbox winnerReady to roll? Let’s get baking!Type: Contains Meat, Kid Friendly, Snacks Serves: 12 mini rollsPrep Time: 15 minutesCooking Time: 25 minutesIngredients500g beef or chicken mince (choose lean)1 small carrot, grated1 small zucchini, grated (squeeze out extra water)1 small onion, finely chopped or grated1/2 cup breadcrumbs1 egg (for mixing)1 tsp garlic powder (optional)1 tsp dried parsleySalt – a small pinch2 sheets frozen puff pastry (thawed)1 extra egg (for brushing)Sesame seeds (optional, for topping)RecipeSet your oven to 200°C (fan-forced) or 220°C (conventional).In a large bowl, mix the mince, grated carrot, zucchini, onion, breadcrumbs, one egg, garlic powder, parsley, and a pinch of salt. Use clean hands or a spoon to mix well until combined.Lay out the puff pastry sheets and cut each sheet in half to make two rectangles (you’ll have 4 in total).Spoon the meat mixture along one edge of each rectangle in a log shape (around 3 cm wide). Keep it even and firm.Roll the pastry over the meat to form a sausage shape. Press the edge to seal. Place the roll seam-side down.Cut each long roll into 3 smaller sausage rolls (you’ll get 12 in total).Place the rolls on a lined baking tray. Beat the extra egg and brush it over the tops of the rolls. Sprinkle sesame seeds if using.Bake for 20–25 minutes or until golden brown and cooked through. The pastry should puff up and turn a nice golden colour.Let them cool slightly before serving. They’re great warm or cold.Tasty Twists on Sausage Rolls Your Kids Will LoveNo two kids are the same, and neither are their taste buds. Whether you’ve got a picky eater, a cheese-lover, or a little veggo in the house, there’s a sausage roll version that’ll win them over. These tasty twists are not only crowd-pleasers. They’re also a great way to sneak in nutrients while keeping snack time stress-free.Classic Beef Sausage RollsYou can’t go wrong with the classic. Made with good quality beef mince, onion, breadcrumbs and a hint of herbs, these sausage rolls are a timeless hit. Beef is a rich source of iron and zinc, two nutrients kids commonly fall short on. Add a side of tomato sauce and you’ve got a lunchbox legend.Chicken and Veggie RollsWant something lighter but still packed with protein? Chicken and veggie sausage rolls are perfect. Chicken is lean, high in B vitamins, and easily accepted by kids thanks to its mild flavour. Add grated carrot, zucchini or sweet potato for a boost of fibre and vitamin A.Cheese Sausage RollsIf your little one is cheese-obsessed, this version will be their go-to. Combining mince (beef or chicken) with shredded cheese adds flavour and creaminess that many kids adore. Cheese is also a good source of calcium, which is vital for growing bones and teeth, especially since the majority of Aussie kids fall short of their calcium needs.Veggie-Only RollsPerfect for meat-free Mondays or vegetarian families, these rolls are loaded with lentils, grated veg, and cheese or tofu for protein. Legumes like lentils are high in iron and fibre, both crucial for kids’ digestion and energy. According to research, boosting plant-based variety early on can support long-term healthy eating habits. And when wrapped in golden puff pastry? Even the pickiest kids will give them a go.Wish your child would eat more veggies? Sausage rolls are the ideal place to start sneaking them in. Pair your recipe with our practical tips for dealing with veggie refusal. Learn how to deal with a child who refuses vegetables.Turkey Sausage RollsTurkey is a lean, iron-rich alternative to beef or pork that’s naturally lower in fat. It’s also high in tryptophan, an amino acid linked to mood regulation, and we could all use a bit more calm at the dinner table! A narrative review of poultry consumption reported that lean unprocessed poultry, including turkey, has either neutral or beneficial effects on body weight, cardiovascular risk, and type 2 diabetes markers compared to red meat .Tips to Make Sausage Rolls Fun For KidsSometimes, it’s not just about taste. It’s about how fun food looks. Making sausage rolls visually appealing or involving your kids in the process can boost their interest and even encourage them to try new ingredients. In fact, studies show that children are more likely to eat foods they help prepare. So let’s turn snack time into playtime with these simple, creative tips:Use cookie cutters to shape the pastry: Stars, hearts or dinosaurs – let their imagination (and appetite) run wild.Let kids help with mixing the filling: It’s messy, fun, and gives them a sense of ownership over the food they’re eating.Add smiley faces on top with pastry strips: A few extra cuts of dough can turn an ordinary roll into a grinning snack.Make mini-sized rolls for small hands: Bite-sized means less mess and more fun, especially for toddlers.Serve with fun dipping sauces: Think beetroot hummus, yoghurt ranch, or good ol' tomato sauce in cute ramekins.Use colourful plates or lunchboxes: Bright colours can make the meal feel more exciting (and studies show they boost food appeal in kids too!).Add a tiny flag or toothpick topper: It’s amazing what a little flag can do for snack-time enthusiasm.Mix in cheese for extra flavour: Cheese makes almost everything better, and it's packed with calcium.Sneak in finely grated veggies: Carrot, zucchini or even mushroom – they won’t notice, but their bodies will thank you.Turn them into 'animals' with pastry ears or tails: Use pastry off-cuts to make bunny ears or lion tails – edible art at its cutest.Kids eat with their eyes first. Learn how playful food presentations (like fun-shaped sausage rolls) can spark their appetite. Discover the role of food presentation in a child’s appetite.Final ThoughtsKid-friendly sausage rolls are a creative, nutritious, and downright fun way to keep little tummies full and happy. Whether you stick with the classic beef or go wild with veggie-packed animal-shaped bites, there’s a version here to suit every little eater. And, when you get the kids involved in the process, you’re not just feeding them; you’re teaching them lifelong food confidence.So roll up your sleeves (and some pastry) and give these ideas a go. Snack time just got a whole lot more exciting.Struggling with a picky eater? Turn mealtimes into a win with our simple tricks for expanding your child’s diet, starting with familiar favourites like sausage rolls. Read our top strategies for expanding a child’s diet.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health. 

If you’re a parent of a picky eater, you know the struggle is real. Getting kids to eat anything other than plain toast can feel like a full-time job. Luckily, eggs are a total game-changer. Not only are they super versatile and quick to whip up, but they’re also packed with top-quality nutrition. Did you know that eggs are one of the best sources of high-quality protein, containing all nine essential amino acids? They are also loaded with important nutrients like choline, which supports brain development, perfect for growing little legends. According to the Australian Dietary Guidelines, eggs can be part of a healthy diet for kids, helping to keep them full and fuelled for their busy days. So, if you’re ready to turn mealtime battles into yum-time wins, these egg recipes for picky eaters are just what you need.Tired of Fussy Eating? This Book Can HelpStruggling to feed a picky eater? Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, evidence-based strategies to help you navigate fussy eating without the stress. From understanding your child’s food habits to introducing variety in a way that works, this book is your go-to guide for peaceful, nourishing mealtimes.Had enough of mealtime meltdowns? Grab your copy of Healthy Parents, Healthy Kids today.4 No-Fuss Picky Eater Recipes With EggsEggs are a secret weapon for feeding fussy eaters. They’re quick to prepare, easy to mix into all sorts of meals, and loaded with nutrients that growing bodies and brains need. Best of all? They’re surprisingly kid-friendly when prepared the right way. Below are four tasty egg-based recipes even the pickiest eaters won’t turn down.Shakshuka Shakshuka is a tasty egg dish from Israel that’s great for picky eaters. It has eggs cooked in a yummy tomato sauce, which helps add some veggies without being too strong in flavour. You can eat it for breakfast, lunch, or dinner, and it’s easy to make milder so kids will love it. It’s a simple, healthy meal the whole family can enjoy. Type: Vegetarian, Gluten Free, Lactose FreeServes 2Prep Time: 2 minutesCooking Time: 10-15 minutesIngredients1 teaspoon olive oil4 cloves garlic, crushed1/2 onion, diced2 teaspoons fresh or dried chilli3 teaspoons paprika3 teaspoons cumin2 x 400g tins of chopped tomato (or alternatively use roughly chopped fresh tomatoes - a great way to use up any dying slowly in your fridge!)1 x red capsicum, core and seeds removed4 eggs1 large handful basil, rocket or baby spinachRecipe1. Heat oil in a large pan, then add garlic, onion, chilli and spices and cook until aromatic. 2. Add tomato and capsicum, then cook for another 5 minutes until soft. 3. Create four wells in the tomato mixture, then crack an egg into each hole. Cover the pan with a lid and cook for 5-7 minutes, until the eggs are firm with a runny egg yolk. 4.  Top with basil/rocket/baby spinach and then serve with toasted whole grain bread. Enjoy!Miso Scrambled Eggs with VegetablesMiso scrambled eggs are a great way to add some tasty variety to meals for picky eaters. The miso paste gives the eggs a gentle, savoury flavour that can help kids enjoy their eggs even more. Start with just one teaspoon of miso to keep the taste mild and easy to like. You can also add a little bacon sometimes for a more filling breakfast that keeps kids happy and full. Type: Breakfast, Vegetarian (Bacon option contains meat)Serves 4Prep Time: 5 minutes Cooking Time: 10 minutesIngredients6 eggs 2 generous teaspoons miso paste (white or yellow variety is preferred)Olive oil sprayLarge handful silverbeet, finely chopped2 large mushrooms (portobello or similar), finely choppedLeftover vegetables (if you have any), finely chopped½ avocado4 slices whole grain bread, toastedRecipe1. Crack the eggs into a bowl and whisk with the miso paste. 2. Spray a large frying pan with olive oil and heat over medium heat. Pour in the egg mixture and cook, stirring, for 3 minutes or until cooked to your liking. Transfer the scrambled eggs to a large bowl and cover with foil to keep warm.3. Add the silverbeet and mushrooms to the pan, along with any leftover veggies or bacon (if using) and spray again with olive oil. Cook for 3-5 minutes.4. Toast your wholegrain bread and then spread the avocado evenly over each slice. Top with the scrambled eggs, silverbeet, mushroom, bacon (if using) and any other vegetables.Tip: The miso will be easier to whisk into the egg if it is at room temperature rather than straight out of the fridge. I sometimes run the packet under warm water to heat it up a little.Egg Salad SandwichThis is a simple recipe, but the end result is a balanced sandwich with enough protein and wholegrain carbohydrates to keep you satisfied. Type: VegetarianServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients2 hard boiled eggs3 tablespoons cottage cheese1 teaspoon curry powder4 slices wholemeal bread1 cup mixed lettuce leaves1 carrot, gratedSalt and pepperRecipe1. Chop the hard boiled eggs into small pieces and add to a mixing bowl. Add in the cottage cheese and curry powder. Gently mix all ingredients together.2. Arrange 2 slices of the wholemeal bread on a board. Cover each with the mixed lettuce, then top with the egg salad mixture. Spread the egg salad mixture evenly over the top of the lettuce. Sprinkle it with salt and pepper, then add grated carrot on top.3. Close each sandwich with the remaining two slices of wholemeal bread. Slice each sandwich in half and serve. Enjoy!Green ShakshukaGreen eggs for breakfast – the ham is optional! This is a hearty green version of the popular shakshuka dish – perfect for a leisurely weekend breakfast made at home. This breakfast also contains lots of green vegetables (which you can also substitute with what you have in the fridge), so you can feel accomplished in the morning that you have already made a great start on your vegetable intake for the day!Type: Vegetarian, Gluten Free (when served without the bread)Serves 2Prep Time: 5 minutesCooking Time: 20-25 minutesIngredients1 tablespoon olive oil4 spring onions, sliced1 leek, sliced1 lemon, juicedSprinkle cumin powderSprinkle chilli flakes½ cup peas (frozen is fine)1-2 cups baby spinachHandful mint leaves, plus extra to serveHandful parsley leaves, plus extra to serve4 eggs½ avocado, sliced50g feta cheeseCracked black pepperToasted seeded bread (eg. Soy and linseed) – optional, to serveRecipe1. In a large fry pan or pot (that you have a fitted lid for) heat the olive oil over medium heat. Add the spring onion and leek. Allow to sweat down over medium heat, stirring often, for 10 minutes until softened and slightly browned. Pour over the lemon juice and stir through. 2. Sprinkle over the cumin and chili flakes and stir through. Add the peas, baby spinach, mint leaves and parsley and cook for another couple of minutes until wilted. 3. Use a spoon to clear 4 wells in the green veggie mixture. Crack an egg into each well, then cover the pot and allow to cook for approximately 5 minutes until the eggs are cooked (cook for longer if you prefer the egg yolk hard). 4. Sprinkle the shakshuka with extra mint and parsley leaves. Add the avocado, and crumble over the feta cheese. Sprinkle with cracked black pepper. Serve immediately with the toasted bread and enjoy straight from the pan! Try these easy, kid-friendly soup recipes to complement your egg dishes and keep mealtimes stress-free. Give them a go and make mealtime a breeze.Summing UpEggs are a fantastic, nutritious ingredient that can help turn mealtime struggles into tasty wins, especially for picky eaters. With so many simple and delicious recipes to try, you can keep things interesting and make sure your kids get the nutrients they need. Give these egg dishes a go, and watch even the fussiest eaters come back for seconds.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.