Curries can be both delicious and nutritious when prepared with kid-friendly ingredients. Mild curries packed with lean protein, colourful vegetables, and gentle spices like turmeric, cumin, and coriander can support growth, immunity, and digestion. For instance, turmeric contains curcumin, which research suggests may have anti-inflammatory and gut-supporting properties, while vegetables like pumpkin, carrots, and peas provide vitamins A and C to support eye health and immunity.

These kid-friendly curry recipes are designed to be mild, easy to cook, and full of flavour, so even picky eaters will enjoy them. Read on to discover simple, tasty, and scientifically supported curry recipes your children will love.

Spice Up Mealtimes the Healthy Way

Introducing bold flavours to kids doesn’t have to be a challenge. In Healthy Parents, Healthy Kids, Dr Nick Fuller shares practical advice on helping children embrace new tastes, like curries, in a way that feels fun and safe. His simple, positive approach helps families enjoy nutritious meals together without stress.

Encourage curiosity and confidence at the table. Grab your copy of Healthy Parents, Healthy Kids today and make every meal a flavourful adventure.

What Makes Curry a Great Meal for Kids

Curries aren’t just tasty; they can be nutritious, balanced meals that support children’s growth and development. Here’s why:

• Packed with Protein for Growth: Chicken, fish, lentils, chickpeas, and tofu are common curry ingredients that provide high-quality protein, essential for muscle development, hormone production, and overall growth in children.
• Veggies for Vitamins and Fibre: Curries often include colourful vegetables like carrots, pumpkin, peas, and capsicum. These are rich in vitamins A, C, and K, antioxidants, and dietary fibre, which support immunity, digestion, and eye health.
• Gentle Spices Can Support Health: Mild spices, like turmeric, aren’t just flavourful. Studies suggest they may have anti-inflammatory, antioxidant, and digestive benefits.
• Healthy Fats for Brain Development: Curries often use oils or coconut milk, which provide healthy fats like medium-chain triglycerides (MCTs). These fats support absorption of fat-soluble vitamins and increase endurance during exercise.
• Balanced and Filling: A well-made curry can combine protein, complex carbs, fibre, and healthy fats, making it a satisfying meal that keeps kids energised and reduces unhealthy snacking.
• Encourages Diverse Palates: Introducing kids to a variety of flavours and textures through curries can help develop healthy eating habits and reduce picky eating over time.

Quick and Easy Curry Recipes for Kids

Ready to bring curry night to the family table? Here are some easy, kid-approved curry recipes that are big on flavour, gentle on little taste buds, and perfect for busy weeknights or cosy weekend dinners.

Chicken and Lentil Green Curry

This chicken and lentil green curry is perfect for busy weeknights. Packed with protein, fibre, and gentle flavours, it’s mild enough for little taste buds but still full of delicious curry goodness. You can use a store-bought green curry paste for a speedy option, or make your own if you prefer, either way, it’s a hit with kids and parents alike.

Type: Contains Chicken, Gluten Free, Lactose Free, Nut Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

• 1 cup brown rice
• 4 tablespoons good quality store-bought green curry paste
• 1x 400g can light coconut milk
• 200g chicken breast, sliced into bite sized pieces
• ¼ butternut pumpkin, sliced into small pieces
• 1 zucchini, chopped
• ½ red capsicum, chopped
• 1 carrot, sliced into small pieces
• 1x 400g tin lentils, drained and rinsed
• 100g shelled edamame 

Recipe

1. 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!

Chickpea Curry

This creamy chickpea curry is a kid-approved vegetarian favourite. Coconut milk makes it smooth and gentle on little taste buds, while tomatoes add natural sweetness and flavour. Quick to prepare and easy to store, leftovers are perfect for lunch the next day. Serve with fluffy basmati rice for a balanced, nutrient-packed meal that kids will love.

Type: Vegetarian, Gluten Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 25 minutes

Ingredients

• 1 cup brown rice, uncooked
• 1 tablespoon olive oil
• 1 onion, diced
• 1 tablespoon turmeric
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon curry powder
• 1x 400g tin tomatoes
• 1x 400ml tin light coconut milk
• 2 tomatoes, chopped
• 1x 400g tin chickpeas, drained and rinsed
• Handful baby spinach
• 50g feta cheese
• Parsley leaves, to serve
• Salt and pepper

Recipe

1. Add brown rice to a medium saucepan with 2 cups of water and bring to the boil. Once boiling, cover and reduce heat to low then simmer for approximately 10-15 minutes until all water is absorbed and the rice is cooked. 

2. Meanwhile, heat olive oil in a large saucepan over medium heat. Add onion and cook for 5 minutes until softened. Add turmeric, garlic powder, cumin and curry powder and cook for a couple of minutes. Add the tin of tomatoes, stir, and leave to simmer for 5-10 minutes until thickened. 

3. Add coconut milk and bring to the boil for another 10 minutes, until thickened. Stir in the tomatoes, chickpeas and a sprinkle of salt and pepper and leave to heat through for a couple of minutes.

4. Divide cooked brown rice between 4 serving bowls. Top with the chickpea curry, baby spinach leaves and a sprinkle of feta cheese. Enjoy.

Cheats Red Curry

This easy red curry is perfect for a busy weeknight and a hit with kids. Using a good-quality pre-made red curry paste keeps it simple, while the gentle spices mean little taste buds aren’t overwhelmed. Tofu adds protein, but you can swap in chicken, fish, or another favourite protein. Just adjust the cooking time as needed. Minimal prep, minimal fuss, and plenty of flavour for the whole family.

Type: Vegetarian, Vegan, Gluten Free, Lactose Free

Serves 4-6

Prep Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

• 1 heaped tablespoon red curry paste
• 1x 400g tin light coconut cream (or substitute for light evaporated milk)
• 1 zucchini, chopped
• 1 carrot, chopped into small pieces
• 1 red capsicum, chopped
• 125g chopped frozen spinach
• 1x 250g block firm tofu, chopped
• 2 spring onions, sliced, to serve
• Handful parsley, chopped, to serve
• 2 cups cooked brown rice

Recipe

1. Heat a large saucepan or pot over medium heat. Add the curry paste and cook for a couple of minutes until fragrant. Add in the coconut cream and stir to combine. Increase the heat and allow it to come to the boil.

2. Once boiling, reduce the heat back to medium. Add in all vegetables and stir. Allow to cook for a couple of minutes before adding the tofu.

3. Allow the curry to simmer for 10-15 minutes, stirring occasionally. The vegetables should be cooked through but still firm.

4. Sprinkle the curry with the spring onions and chopped parsley. Divide the cooked brown rice between the serving bowls, and spoon over the curry. Enjoy!

Baked Green Curry Cauliflower 

This easy baked green curry cauliflower is a fuss-free, kid-approved meal for busy weeknights. Just toss everything in a pan and let the oven do the work, perfect for when you need hands-free cooking time. Serve with brown or microwave rice, and a dollop of yoghurt to keep the flavours mild and creamy for little taste buds. Packed with vegetables and gentle spices, it’s a nutritious, colourful curry the whole family will enjoy.

Type: Vegetarian, Gluten Free, Dairy Free (If made with tofu)

Serves 4

Prep Time: 5 minutes 

Cooking Time: 45 minutes

Ingredients

• 1 cup brown rice
• ½ large cauliflower, chopped
• 1 brown onion, chopped
• 1x 400g tin chickpeas, drained and rinsed
• ¾ of a small jar of green curry paste
• 1x 400g block of tofu or paneer cheese, cubed
• Small bunch spring onions, sliced

Recipe

1. Preheat the oven to 200°C.

2. Cook the brown rice over the stove according to packet directions. 

3. Add the cauliflower, onion, and chickpeas to a large baking dish. Add in the green curry paste and stir well to combine. Make sure everything is coated in the curry paste. 

4. Top with the cubes of tofu or paneer.

5. Place the baking dish into the oven for 20 minutes. Remove from the oven and give everything a stir.

6. Return the baking dish to the oven for a further 20-25 minutes, until the tofu or paneer is slightly golden, and the cauliflower is cooked through. 

7. Top the baked curry with sliced spring onions. Serve immediately, with a side of brown rice. Enjoy!

Hearty Kale and Tofu Curry

This warming kale and tofu curry is packed with veggies and gentle flavours that kids can enjoy. Rich in protein, fibre, and vitamins, it’s perfect for nourishing little bodies on chilly evenings. Serve it with rice or noodles for a hearty, nutrient-packed meal the whole family will love.

Type: Vegetarian, Gluten Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 20 minutes 

Ingredients

• 2 tablespoons olive oil, plus extra to serve
• 1 leek, sliced
• 1 red capsicum, chopped
• 2 large carrots, chopped 
• 400g firm tofu, cut into cubes
• 2 tablespoons curry powder
• 1 cup tomato passata
• ½ cup vegetable stock
• 1 small bunch kale, chopped
• ¼ cup Greek yoghurt
• Cooked brown rice, to serve 

Recipe

1. Heat a large saucepan over medium to high heat. Add in the olive oil, leek, capsicum, and carrots and cook for a few minutes, stirring often, until softened.

2. Add in the tofu and curry powder and stir to combine. Add in the tomato passata, vegetable stock, and chopped kale. Reduce the heat to medium, then cover the saucepan and allow the curry to simmer for 10 minutes. 

3. Remove the curry from the heat, then stir through the Greek yoghurt. 

4. Serve the curry alongside the cooked brown rice. Serve immediately and enjoy!  

Simple Warming Vegie Curry

This easy veggie curry is a colourful, nutrient-packed meal that kids will love. Quick to prepare using pantry staples, it’s also flexible. Swap in any vegetables you have on hand to keep it fresh and fun. Mild, warming, and full of vitamins and fibre, it’s a perfect weeknight curry for the whole family.

Type: Vegetarian, Vegan, Gluten Free, Lactose Free

Serves 4-6

Prep Time: 5 minutes

Cooking Time: 30 minutes 

Ingredients

• 1/3 cup olive oil
• 1 tablespoon black mustard seeds
• ½ teaspoon fennel seeds
• ½ teaspoon curry powder
• ½ teaspoon turmeric
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 2 cups Kent pumpkin, chopped
• 1 cauliflower, chopped
• 2 carrots, chopped
• 2 large potatoes, chopped 
• 1 cup water 
• 2x 400g tin chickpeas, drained and rinsed
• Handful fresh coriander leaves
• Cooked brown rice, to serve

Recipe

1. Heat a large saucepan over medium to high heat. Add in the olive oil, mustard seeds, fennel seeds, curry powder, turmeric, paprika, and cumin. Cook for a couple of minutes, stirring, until the seeds are spitting and fragrant.  

2. Add in the pumpkin, cauliflower, potatoes, and carrots, followed by the water. Stir well to combine. 

3. Cover the pan with a lid and reduce the heat to low. Cook, stirring often, for 20 minutes. Stir through the chickpeas, then cover and cook for a further 5-10 minutes until the vegetables are tender. 

4. Remove the curry from the heat, then stir through the fresh coriander leaves. Serve the curry alongside the cooked brown rice and enjoy!  

What to Serve with Curry

A great curry deserves tasty, balanced sides that kids can enjoy too. Here are some easy options:

• Basmati Rice – Light and fluffy, basmati rice is a classic curry companion that’s easy for little ones to eat and provides complex carbs for sustained energy.
• Brown Rice – A fibre-rich alternative that helps support healthy digestion and keeps kids fuller for longer.
• Mini Naan or Pita Bread – Soft breads are perfect for scooping up curry and making mealtime fun.
• Cucumber Raita – Cool, creamy, and mildly spiced, raita helps balance flavours and can be soothing for sensitive little taste buds.
• Simple Cucumber and Tomato Salad – Adds crunch, hydration, and vitamins like A and C, which support immunity and eye health.
• Papadums – Crispy, light, and easy to dip, they’re a fun textural addition to curry meals.
• Steamed Vegetables – Gentle on the stomach and full of nutrients, steamed carrots, broccoli, or peas boost fibre intake and help kids meet their daily veggie quota.

Got a little curry fan at home? Keep the fun going with our 7 Simple and Delicious Rice Dishes for Picky Eaters, perfect for mixing and matching family meals.

Final Thoughts

Curries can be fun, nutritious, and surprisingly kid-friendly when made with mild spices, colourful vegetables, and protein-rich ingredients. From creamy chicken and lentil dishes to veggie-packed options, these recipes show that weeknight dinners can be both quick to prepare and packed with goodness. Pair them with simple sides like rice, naan, or cucumber raita to create balanced meals that kids actually enjoy.

Introducing your little ones to a variety of flavours and textures through curries doesn’t just make mealtime easier; it helps them develop healthy eating habits that can last a lifetime. So grab your pan, pick a recipe, and let curry nights become a family favourite.

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Meet Dr Nick Fuller

My Story

As 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.