We’ve all been there: trying to convince a picky eater to try something new feels like a mini battle every time. But here is the good news: you can create treats that are not only healthy but actually tasty, too. Did you know that children can be low on key nutrients like fibre, protein, and iron just because they will not touch certain foods? That is why it is so important to sneak in these nutrients where you can—without the mealtime meltdown. So, let us explore some fun, nutritious snacks that will have them saying ‘yum’ instead of ‘no way!’

Healthy Treats for Picky Eaters? Here Is How to Make It Happen!

Want to give your picky eater treats without the guilt? Healthy Parents, Healthy Kids by Dr Nick Fuller offers delicious, nutritious alternatives to sugary snacks that kids actually enjoy.

Discover how to balance fun and nutrition with easy, kid-friendly recipes that satisfy cravings while supporting their health. With Healthy Parents, Healthy Kids, you will feel good about every treat. Get your copy today!

Importance of Nutrients for Picky Eaters

When your little one refuses to eat certain foods, it is easy to forget how crucial those nutrients are for their growth and development. Even if they are not interested in a variety of foods, they still need key nutrients to keep them healthy. They matter because of several reasons and benefits.

• Protein: Essential for muscle growth and repair, helping kids stay strong and active.
• Vitamins and Minerals: Crucial for immune function, brain development, and overall growth.
• Healthy Fats: Support brain health and help with energy levels.
• Fibre: Promotes digestion and helps kids feel full, making mealtimes more satisfying.

11 Best Healthy Treats For Picky Eaters

The trick to getting these nutrients is to make nutritious snacks that are both delicious and fun. By thinking outside the box, you can create nutrient-packed treats that even the fussiest eaters will love. Let us take a look at some options that make sneaking in those vital nutrients easier than ever.

Apple and Walnut Muffins

These apple and walnut muffins are a tasty, nutritious treat perfect for picky eaters. Packed with fibre, protein, and healthy fats, they are ideal for a snack that hits all the right notes. Whether served with a cup of tea or as an on-the-go snack, these muffins are sure to be a hit. Store them in an airtight container in the fridge for up to a week—great for busy mornings or afternoon cravings.

Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks

Makes 12 muffins

Prep Time: 10 minutes

Cooking Time: 40 minutes 

Ingredients

• 3 eggs
• 1/3 cup honey
• 2 tablespoons apple sauce
• 3 tablespoons olive oil
• 2 small pink lady apples
• 2 ½ cups almond meal
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon cinnamon
• ¼ cup walnuts

Recipe

1. Preheat the oven to 160°C. Prepare a 12-hole muffin tray – we used a silicone muffin tray that is non-stick so it does not require greasing. 
2. In a medium sized mixing bowl whisk together the eggs, honey, apple sauce and olive oil. 
3. Reserve half of an apple, then chop the remaining apple into small cubes. Thinly slice the remaining apple half and set aside for later. 
4. Add the cubed apple pieces into the muffin mixture. Add in the almond meal, baking powder, baking soda, and cinnamon. Mix gently until the ingredients are just combined. This will ensure the muffins are light and fluffy. 
5. Divide the muffin mixture evenly between the 12-hole muffin tray. 
6. Top each muffin with some of the thinly sliced apple pieces. Crumble the walnuts on top of each muffin.
7. Place into the oven and bake for 35-40 minutes, until the muffins are deep golden on top and have risen slightly. 
8. Allow to cool for at least 15 minutes before removing the muffins from the muffin tray. Enjoy!

Apricot Choc Oat Bars

These apricot choc oat bars are a nutritious, on-the-go snack that picky eaters will love. With fibre, vitamins, and healthy oats, they are a great way to satisfy hunger while boosting energy. Make a batch ahead of time and package them individually—perfect for when you need a healthy snack at the ready, no matter where the day takes you!

Type: Vegetarian, Vegan, Lactose Free, Snacks

Makes 10 bars

Prep Time: 10 minutes

Cooking Time: 15-20 minutes

Ingredients

• ¾ cup pitted dates 
• 1 cup water
• ½ cup rolled oats
• ¼ cup shredded coconut
• 1 teaspoon cinnamon
• ½ cup pumpkin seeds
• ½ cup pepitas
• 2 tablespoons chia seeds
• 5 dried apricots, chopped into small pieces
• 50g 70% dark chocolate, chopped into small pieces

Recipe

1. Preheat the oven to 170°C and line a rectangular baking tin with baking paper.
2. Place the dates and water into a small saucepan over high heat and cook for approximately 5 minutes until the dates start to dissolve into the water. Turn off the heat and use a fork to mash the dates into a thick lumpy mixture. Set aside to cool.
3. Place all remaining ingredients into a mixing bowl, then stir through the date mixture until everything is well combined.
4. Press firmly into the baking tin and smooth the top. Bake for approximately 15-20 minutes until set and browned on top. Allow to cool in the tin before slicing into bars.

Banana Nut Bars

These banana nut bars are a quick, healthy snack packed with protein and fibre to keep picky eaters satisfied. Ideal for prepping in advance, you can store them in the fridge or freezer for a go-to snack when hunger strikes. Portion them into individual square bars—they are so delicious, it is hard to stop at just one.

Type: Vegetarian, Vegan, Lactose Free, Snacks

Makes 16 squares

Prep Time: 15 minutes + 3 hours refrigeration 

Cooking Time: 0 minutes

Ingredients

• 1 ½ cups rolled oats
• ½ cup raw cashew nuts, chopped
• ½ cup cashew, peanut or almond butter
• 1 banana, mashed

Recipe

1. Add 1 cup of the rolled oats to a blender and pulse a couple of times until the oats resemble a flour. Pour into a large mixing bowl with the remaining rolled oats and cashew nuts.  
2. Heat the nut butter in a small saucepan over low heat (or alternatively in the microwave for 1-2 minutes) until melted and runny. Pour into the mixing bowl and add the mashed banana. Mix everything well to combine. 
3. Transfer mixture to a rectangular baking dish. Use the back of a spoon to press mixture firmly into the tin, ensuring it is spread evenly. Place into the fridge for at least 3 hours until firm. Slice into square bars and serve. 

Blueberry Pancakes

These blueberry pancakes are a quick, healthy breakfast or snack that even picky eaters will enjoy. With antioxidants from the blueberries and fibre to keep them feeling full, they are easy to whip up using a blender or food processor. Alternatively, mix them the old-fashioned way with wet and dry ingredients. Serve with fresh, in-season fruit for an extra boost of nutrients—perfect for starting the day right.

Type: Vegetarian

Serves 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

• 1 ½ cups almond meal 
• ½ cup wholemeal plain flour
• 1 teaspoon baking powder
• 4 eggs
• 2 overripe bananas
• ½ cup skim milk
• 1 cup blueberries (fresh, or thawed if using frozen)
• Olive oil spray for cooking
• Greek yogurt, to serve
• Mixed fruit, chopped, to serve

Recipe

1. In a blender or food processor combine the almond meal, flour, baking powder, eggs, bananas and milk. Blend until well combined without any lumps.
2. Add the mixture to a jug and stir through the blueberries. 
3. Spray a medium fry pan with olive oil spray then heat over medium heat. Pour batter from the jug into the pan to make small pancakes. Once the pancakes start to bubble, they are ready to be flipped over. The pancakes should take 2-3 minutes on each side to cook. Continue cooking the pancakes in batches until all the batter is used. 
4. Serve pancakes topped with Greek yoghurt and fruit. Enjoy! 

Burrito Bowls

These burrito bowls are a quick, nutritious dinner option that picky eaters will love. They are packed with protein, fibre, and healthy fats, and you can customise them to suit any taste. For an extra nutrient boost, add cooked brown rice or quinoa, or keep it simple with some natural corn chips. Look for corn chips with minimal ingredients and low salt to keep the snack healthy and tasty.

Type: Contains Meat, Lactose Free, Gluten Free

Serves 6

Prep Time: 5 minutes

Cooking Time: 20 minutes 

Ingredients

• 2 tablespoons olive oil
• 1 red onion, finely chopped
• 1 red capsicum, chopped
• 500g lean turkey mince
• 1 teaspoon paprika
• 1 teaspoon cayenne pepper
• 1 teaspoon cumin
• 2x400g tin tomatoes
• 1x400g tin kidney beans, drained and rinsed
• Sprinkle of chili flakes
• 2 bags baby spinach leaves
• Handful fresh coriander leaves 
• 2 avocados, sliced
• 1 small handful natural corn chips, per person, to serve (optional)

Recipe

1. Heat olive oil in a large frying pan with deep sides over medium to high heat. Add in the onion and cook for 1-2 minutes.
2. Add in the red capsicum, followed by the turkey mince. Cook for 4-5 minutes, stirring often and using a wooden spoon to break the mince into small pieces. Reduce the heat to low to medium. 
3. Stir in the paprika, cayenne pepper and cumin. Add the tin tomatoes, kidney beans, and chili flakes. Stir everything together and heat through for a further 4-5 minutes. 
4. Divide the baby spinach leaves and fresh coriander between 6 serving bowls. Divide the turkey mince and beans mixture between the serving bowls.  
5. Top each bowl with slices of avocado. Serve immediately, accompanied by the corn chips, and enjoy.

Chicken Sushi Bowl

This chicken sushi bowl is a simple, nutritious meal that is perfect for picky eaters. It is a great way to use up leftovers or meal prep for the week, and it is full of lean protein, fibre, and healthy veggies. Add some edamame, thinly sliced carrots, or seaweed salad for an extra nutritional boost—go ahead and get creative with your toppings for a fun, health-packed meal.

Type: Gluten Free, Lactose Free, Chicken

Serves 2

Prep Time: 5 minutes 

Cooking Time: 0 minutes

Ingredients

• 2/3 cup cooked Basmati rice
• 1 tablespoon rice vinegar
• Sprinkle of salt
• 1 leftover cooked chicken breast, chopped
• 1 small cucumber, chopped
• 1 small avocado, sliced
• 2 nori sheets

Recipe

1. Reheat the Basmati rice in a medium bowl in the microwave. Once heated, add in the rice vinegar and a sprinkle of salt, stir well to combine. 
2. Divide the rice into 2 serving bowls. 
3. Top the rice with the chopped chicken, cucumber, and avocado. Fold the nori sheets in half and arrange in the edge of the bowl. 
4. Serve this with some reduced-salt soy sauce, some chili flakes, pickled ginger or whatever your heart desires.

Egg Salad Sandwich

This egg salad sandwich is a quick, balanced meal that picky eaters will enjoy. Packed with protein from the eggs and wholegrain carbohydrates for lasting energy, it is a satisfying option for lunch or a light dinner. Simple to make yet full of nutritional value, it is the perfect way to keep snack time healthy and filling.

Type: Vegetarian

Serves 2

Prep Time: 5 minutes

Cooking Time: 0 minutes

Ingredients

• 2 hard boiled eggs
• 3 tablespoons cottage cheese
• 1 teaspoon curry powder
• 4 slices wholemeal bread
• 1 cup mixed lettuce leaves
• 1 carrot, grated
• Salt and pepper

Recipe

1. 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!

Kale Chips

Kale is a fantastic, nutrient-packed vegetable that makes a delicious and healthy snack when roasted into crispy chips. Full of fibre, vitamins, and antioxidants, kale chips are a great way to sneak in some extra greens for picky eaters. This is more of a process than a strict recipe—roast as much kale as you like, making it easy to whip up a healthy snack whenever you need it.

Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Snacks

Makes: Choose your quantity

Prep Time: 5 minutes

Cooking Time: 5 minutes

Ingredients

• Freshly picked kale leaves, thick stems removed
• Olive oil spray
• Dried chili flakes
• Roasted garlic flakes
• Dried parsley
• Sea salt

Recipe

1. Preheat the oven to 180°C and line a baking tray (or as many trays as you need) with baking paper. 
2. Tear the kale leaves into large bite-sized pieces and spray with olive oil. Spread out in a single layer on the prepared tray.
3. Mix together the chili flakes, roasted garlic flakes, dried parsley and a good pinch of salt. Sprinkle this mixture over the kale leaves – it will stick to the olive oil and form a delicious coating on the kale. 
4. Bake for 5 minutes or until crisp and lightly coloured around the edges. 
5. These are best served warm from the oven rather than being kept for a snack later. 

Kimchi Pancake

Kimchi pancakes are a fun, flavourful snack that introduces picky eaters to the goodness of fermented foods. Kimchi, made from fermented cabbage and flavoured with chilli, garlic, and ginger, contains beneficial bacteria that support gut health. This savoury dish is easy to make and offers a tangy, unique flavour that is great for expanding your child’s palate. Not only is it a gut-friendly option, but it is also a tasty treat that can be enjoyed any time of day.

Type: Lactose free

Prep time: 5 minutes

Cooking time: 12 minutes

Serves 4

Ingredients

• 2 cups (400g) kimchi (cabbage variety), chopped
• ½ cup kimchi juice and water (use the juice from the container the kimchi comes in topped up with water)
• 1 teaspoon sea salt
• 1 teaspoon sugar (any variety)
• 1 handful beansprouts
• 1 cup (160g) plain or self-raising wholemeal flour
• Olive oil spray 

Recipe

1. Place all the ingredients (except olive oil spray) in a large bowl and mix together well. Add ½ cup (125ml) of water to the bowl and combine. 
2. Heat a large frying pan over medium heat and spray with olive oil.
3. Pour half the mixture into the pan and cook for 3 minutes or until the bottom of the pancake sets and is easy to flip. You may start to see bubble appearing on the top raw side of the pancake, which is a sign it is ready to flip. 
4. Flip the pancake over and cook the other side for 3 minutes or until set and lightly golden.
5. Slide the pancake onto a plate and cover to keep warm.
6. Repeat steps 2-4 with the remaining mixture to make a second pancake. Cut each pancake in half to serve four people.

Mexican Bowls

These Mexican bowls turn a regular tortilla into an edible bowl, packed with a delicious mix of nutritious ingredients. From protein-rich beans to fibre-filled veggies, this meal is a great way to sneak in essential nutrients. Feel free to play around with your flavour combinations—add whatever toppings your picky eater loves to make it both fun and healthy.

Type: Contains Chicken, Lactose Free, Nut free

Serves 4

Prep Time: 5 minutes

Cooking Time: 15 minutes

Ingredients

• 4 wholemeal wraps or tortillas
• 1 teaspoon olive oil
• 300g chicken breast, cut into bite sized pieces
• Sprinkle of chilli flakes
• 1x 400g tin red kidney beans, drained and rinsed
• 1x400g tin corn, drained and rinsed
• 1 punnet cherry tomatoes, sliced
• 1 medium cucumber, sliced
• 1 avocado, sliced
• Handful coriander or parsley leaves
• Lime wedges, to serve
• 4 cups mixed lettuce

Recipe 

1. Preheat the oven to 200°C. Place tortillas into small bowls or round cake tins, allowing the edges to fold over if necessary, so that the wraps form a round shape within the bowl. Place into the oven and bake for 10 minutes until slightly crisp and golden on the edges. Set aside to cool slightly.
2. Whilst the wraps are in the oven, heat the olive oil in a medium frypan over medium to high heat. Add the chicken breast and sprinkle over the chilli flakes. Fry for approximately 5 minutes until chicken pieces have cooked through. 
3. To assemble, remove tortillas from the bowls and place onto a plate. Fill with the cooked chicken breast, red kidney beans, corn, cherry tomatoes and cucumber. Top with avocado and coriander or parsley leaves. Squeeze lime juice over the top and serve with a side of mixed lettuce leaves. Enjoy!

Savoury Frittata Muffins

Savoury frittata muffins are a healthy, protein-packed snack that is perfect for picky eaters. With veggies and eggs, these muffins are great for keeping energy levels up throughout the day. They can be frozen and stored for easy, on-the-go snacks. Make a batch over the weekend, and you will have nutritious options ready all week long.

Type: Vegetarian, Gluten Free, Nut Free, Snacks

Makes 9-12

Prep Time: 5 minutes

Cooking Time: 40 minutes

Ingredients

• 1 sweet potato, chopped into small cubes
• 1 teaspoon paprika
• 6 eggs
• 1 cup milk
• 1 tomato, chopped into small cubes
• Handful of herbs of your choice, roughly chopped
• Sprinkle of salt and pepper

Recipe

1. Preheat the oven to 180°C. 
2. Place the sweet potato onto a baking tray. Sprinkle it with paprika and roast in the oven for 15-20 minutes until soft. Once cooked, set aside.
3. Whisk the eggs in a large bowl. Add in the milk and whisk until combined. Add in the tomato, herbs, sweet potato and salt and pepper and stir to combine.
4. Pour the frittata mixture into a muffin tin, filling up each to the top. Bake for 20-30 minutes until slightly golden on top and set in the middle. The muffins can be served immediately or eaten when cold. Enjoy!

Final Thoughts

Making healthy treats for picky eaters does not have to be a struggle. With a little creativity, you can prepare snacks that are not only tasty but packed with the nutrients your little ones need to stay strong, healthy, and energised. Whether it is a quick muffin, a fun burrito bowl, or a savoury frittata muffin, there are plenty of options to suit every taste and dietary need. So get cooking, have fun, and watch those picky eaters enjoy their new favourite healthy treats.

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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.