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 Guide

Struggling 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 Kids

Pasta 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 Kids

If 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 Pasta

This 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 Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

• 300g wholemeal pasta (this dish works best with small shell or penne)
• 1 head broccoli
• ½ cup frozen green peas
• 1 cup frozen edamame
• ½ cup homemade green pesto
• Pinch of salt and pepper

Recipe

1. 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 free

Serves 4

Prep Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

• 300g wholemeal penne pasta 
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 onion, finely diced
• 2 stalks celery, finely diced
• 1 carrot, finely diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 tablespoon tomato paste
• 1x 400g tin crushed tomatoes
• 1x 400g tin red kidney beans, drained and rinsed
• 1x 400g tin lentils, drained and rinsed
• Sprinkle of salt and pepper
• Basil leaves, to serve

Recipe

1. 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 Sauce

Creamy, 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 Free

Serves 6

Prep Time: 10 minutes

Cooking Time: 15 minutes

Ingredients

• 500g wholemeal pasta 
• 1 tablespoon olive oil
• 1 cup frozen peas
• 1 cup frozen edamame
• 1x 400g tin chickpeas, drained and rinsed
• Extra lemon juice, to serve
• Sprinkle of sesame seeds, to serve
• For the tahini sauce:
• ½ cup tahini 
• Zest and juice of 1 lemon
• 1 garlic clove, minced
• Handful parsley leaves
• Handful basil leaves
• Handful mint leaves
• ½ cup water
• 1 tablespoon olive oil
• Sprinkle of salt and pepper

Recipe

1. 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 Pasta

Running 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, Fish

Serves 4

Prep Time: 5 minutes

Cooking Time: 15 minutes

Ingredients

• 300g wholemeal spaghetti
• 2 tablespoons olive oil
• 2 garlic cloves, crushed
• 1 teaspoon chilli flakes, plus extra to serve
• 1 bunch broccolini, sliced into florets
• ½ bunch kale, stems removed, and leaves chopped
• Handful parsley leaves, chopped
• Juice and zest of 1 large lemon
• 1 large tin tuna in springwater, drained and flaked into smaller pieces 
• Freshly ground black pepper

Recipe

1. 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 Pasta

This 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: Vegetarian

Serves 6-8

Prep Time: 10 minutes 

Cooking Time: 30-35 minutes

Ingredients

• 400g wholemeal short pasta (shells or spirals work well)
• 1 ½ cups frozen peas, defrosted
• ½ cup frozen shelled edamame, defrosted
• 1 head broccoli, chopped 
• 1 zucchini, chopped
• 1 cup Greek yoghurt 
• 1 garlic clove
• 1 teaspoon seeded mustard
• Heaped handful fresh parsley leaves
• Cracked black pepper, to serve
• Chili flakes, to serve

Recipe

1. 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 Pasta

This 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: Vegetarian

Serves 6

Prep Time: 5 minutes 

Cooking Time: 15 minutes

Ingredients

• 500g orecchiette pasta
• 300g fresh ricotta
• Black pepper to serve (optional)

Recipe

1. 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 Healthier

Pasta 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 Up

Pasta 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.

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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.