Finding high-calorie foods that fussy eaters actually enjoy can feel like searching for a needle in a haystack! A study shows that almost 50% of kids go through a picky eating phase, making it a real head-scratcher for parents who want to ensure their little ones are getting the nutrition they need for healthy growth.

This challenge isn’t limited to children, either. Many adults with sensory sensitivities or strong food preferences also struggle to meet their daily calorie goals, leading to fatigue and nutritional imbalances. For individuals with conditions like autism or sensory processing disorders, the struggle is even more pronounced, as certain textures and flavours can create barriers to enjoying a balanced diet.

The good news is that it’s entirely possible to meet their nutritional needs without the frustration. A wealth of high-calorie, delicious foods can appeal to even the most selective eaters.

In this guide, we’ll explore easy-to-prepare, calorie-rich options that are both nutritious and tasty. Learn more.

Tired of Mealtime Struggles? Grab Your Guide and End the Struggle Now!

Does dinner feel more like a war zone than a peaceful family moment? It's time for a change! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading experts on childhood obesity, is here to help. This must-have guide is packed with easy, practical tips to tackle picky eating and make sure every meal is healthy, balanced and enjoyable.

Say goodbye to dinnertime battles and welcome joyful, stress-free meals with your loved ones. Grab your copy of Healthy Parents, Healthy Kids today and turn your family dinners into moments you'll all cherish.

Top 6 High-Calorie Foods For Fussy Eaters

Get ready for a tasty adventure! Here are six high-calorie foods that fussy eaters will love, serving up a delicious combo of flavour and nutrition. Let’s make mealtime a win-win!

Banana And Chocolate Bliss Balls

These bliss balls blend the sweetness of ripe bananas with rich chocolate, creating a tasty and satisfying snack. Filled with nutrients and calories, they're great for a quick energy boost. Perfect for fussy eaters, these bliss balls are both delicious and simple to prepare, making them an ideal snack for busy days.

Type: Vegetarian, Lactose Free

Makes 20

Prep Time: 10 minutes

Cooking Time: 18 minutes

Ingredients

1. 2 large bananas
2. 2 cups (200g) rolled oats
3. 1 egg
4. 2 tablespoons olive oil
5. 3 tablespoons natural peanut butter (100% peanuts)
6. 1 teaspoon vanilla extract
7. 50g 70% cocoa dark chocolate, chopped

Recipe

1. Preheat the oven to 170°C and line a large baking tray with baking paper.
2. Mash the bananas in a large bowl, then add the remaining ingredients and mix well.
3. Form tablespoons of the mixture into balls.
4. Place the balls on the prepared baking tray and bake for 18 minutes. Serve warm or cold. 

Need more quick lunch fixes? Whip up some Tahini Nut Bars! They’re super easy to make and can be stored for weeks—just pop them in a container and you're set.

Choc Truffles

These chocolate truffles are a heavenly dessert option that offers both high energy content and an irresistible taste. Made with creamy chocolate and other high-calorie ingredients, they are perfect for satisfying the sweet tooth of any dessert lover. These truffles are not only rich in flavour but also provide a significant calorie intake, making them a luxurious treat.

Type: Vegetarian, Vegan, Lactose Free

Makes 16

Prep Time: 30 minutes

Cooking Time: 0 minutes

Ingredients

1. 1 small overripe banana
2. ½ cup 100% peanuts peanut butter 
3. 1 teaspoon cocoa powder (or raw cacao powder)
4. ¾ cup rolled oats
5. 1 tablespoon chia seeds
6. 1 heaped tablespoon shredded coconut

Recipe

1. Mash the banana in a mixing bowl then add in the peanut butter, cocoa, rolled oats and chia seeds. Mix well until combined. Refrigerate for 20-30 minutes. 
2. Roll heaped teaspoons of the mixture into balls, then roll in the shredded coconut to coat. Store in the fridge until ready to serve. Enjoy!

Creamy Pumpkin And Chickpea Salad 

This salad is rich in both flavour and calories, featuring creamy pumpkin and nutritious chickpeas tossed in a decadent dressing. It's a substantial dish that provides a satisfying eating experience with every bite. The high-calorie content makes it especially suitable for those needing an energy boost, while its creamy texture caters to those with a preference for richer, more indulgent salads.

Type: Vegetarian, Vegan, Lactose Free, Gluten Free

Serves 4 or 6 as a side salad

Prep Time: 10 minutes

Cooking Time: 20-25 minutes

Ingredients

1. Half of a large pumpkin, peeled and cut into rough cubes
2. 2 tablespoons olive oil
3. 300g green beans, chopped
4. ¼ cup shredded coconut
5. 1 tablespoon sesame seeds
6. 1 tablespoon pepitas
7. 1x 400g tin chickpeas, drained and rinsed
8. 1 cup baby spinach
9. 1 bunch of coriander, leaves and stems chopped roughly
10. Handful bean sprouts
11. Salt and pepper
12. For the dressing:
13. ½ cup tahini
14. Juice and zest of one lemon
15. Salt and pepper
16. Hot water

Recipe

1. Preheat the oven to 200°C and line a baking tray with baking paper. Spread the pumpkin evenly on the tray and pour over 1 tablespoon of olive oil and sprinkle with some salt and pepper. Place into the oven to bake for 20-25 minutes until cooked through. 
2. Heat the remaining tablespoon of olive oil in a frypan over medium heat. Add the green beans and fry for 5 minutes until the beans are cooked but still retain their crunch. Add the beans to a large salad bowl and return the frypan to low-medium heat. Add the coconut, pepitas and sesame seeds to the pan and continue moving them around the pan for a few minutes until toasted. Set aside to cool.
3. To make the dressing add tahini, lemon juice/zest and sprinkle of salt and pepper to a small jar with a lid. Add in a tablespoon or two of hot water and shake the jar to combine all ingredients. Continue to add hot water until the dressing is a thick consistency but runny enough to coat the salad. 
4. To assemble the salad add the pumpkin into the large salad bowl with the green beans. Add in the chickpeas, baby spinach, coriander and bean sprouts and toss lightly to combine. Pour the dressing over the top, then sprinkle with the toasted coconut, sesame seeds and pepitas. 

Experience different flavours of pumpkin by trying this Healthy Pumpkin Pasta recipe.

Homemade Basil Pesto

Homemade basil pesto is a calorie-dense sauce that brings a burst of flavour to any dish. Made with high-calorie ingredients like olive oil and nuts, it's a rich source of energy. This pesto adds a vibrant and aromatic touch to pasta, sandwiches, and salads, making it a versatile and appealing choice for enhancing everyday meals.

Type: Vegetarian, Gluten Free

Makes 2 cups

Prep time: 5 minutes

Cooking time: 0 minutes

Ingredients

1. ½ cup (80g) pine nuts (walnuts are also good here)
2. 4 garlic cloves, roughly chopped
3. ½ teaspoon sea salt
4. ½ teaspoon dried chilli flakes
5. 3 cups basil leaves
6. ½ cup (40g) grated parmesan
7. 3 tablespoons extra virgin olive oil

Recipe

1. Tip the pine nuts into a dry frying pan and toast over medium heat, stirring frequently, for 2-3 minutes or until golden. Keep an eye on them as they can burn easily. Set aside to cool.
2. Using a large mortar and pestle or food processor, pound or process the garlic, salt and chilli to form a paste.
3. Add the basil and pound or process until a puree forms.
4. Add the pine nuts and pound or pulse just until they break up a bit (you want a bit of texture here).
5. Add the parmesan and olive oil and combine well.
6. Serve immediately or scoop into a sealed container or jar and refrigerate. The pesto will keep in the fridge for up to 2 weeks. 

Pizza Bagels

Pizza bagels combine the beloved flavours of traditional pizza with the convenience and novelty of bagels. This dish is high in calories, featuring layers of cheese, rich sauces, and various toppings on a crispy bagel base. It's an enjoyable meal that appeals to fussy eaters and pizza enthusiasts alike, perfect for a casual dining experience or a fun family meal.

Type: Vegetarian, Kid Friendly 

Serves 4

Prep Time: 10 minutes

Cooking Time: 10 minutes 

Ingredients

1. 4 wholegrain seeded bagels, halved lengthways
2. 4 tablespoons tomato paste
3. ½ red onion, thinly sliced
4. 1 cup mozzarella cheese, grated
5. 1 punnet cherry tomatoes, halved
6. Fresh parsley and basil, to serve (optional)

Recipe

1. Preheat the oven to 220°C. 
2. Line 2 baking trays with baking paper. Arrange the bagel halves cut side up onto the baking trays.
3. Spread the tomato paste evenly onto the bagel halves. Top with the sliced onion, mozzarella and the tomatoes. 
4. Place the bagels into the oven and bake for 10 minutes until the cheese is melted and golden. 
5. Sprinkle over the fresh herbs. Serve immediately and enjoy!

Banana Bread Baked Oats 

Banana Bread Baked Oats is a delightful fusion of classic banana bread and hearty oats, baked into a comforting dish that's perfect for a nutritious start to the day. This dish is high in calories, primarily because it combines energy-rich oats with the natural sweetness of bananas, both of which provide a substantial energy boost. The baked texture makes it a satisfying meal, ideal for both breakfast and snack times. Its warmth and aroma, enhanced by spices, make it a favourite for families seeking both nutrition and taste in a single, easy-to-serve format.

Type: Vegetarian, Kid Friendly, Snacks

Serves 4-6

Prep Time: 10 minutes

Cooking Time: 35-40 minutes 

Ingredients

1. 2 large overripe bananas
2. 2 tablespoons honey
3. 1 cup milk
4. 1 ½ cups rolled oats
5. Sprinkle of cinnamon
6. Sprinkle of nutmeg
7. ½ teaspoon baking powder

Recipe

1. Preheat the oven to 190°C. Line a loaf tin or square baking dish with baking paper.
2. Reserve half of a banana for the top of the oats. Use a fork to mash the remaining 1 ½ bananas in a large bowl.  
3. Add in the honey, milk, rolled oats, cinnamon, nutmeg, and baking powder. Mix well to combine, then set aside to sit for 5-10 minutes. 
4. Pour the banana oat batter into the prepared loaf tin. Slice the reserved half a banana in half again lengthways, then arrange on top of the batter. Sprinkle it with a bit of extra cinnamon if desired. 
5. Place into the oven for 30-35 minutes, until the oats are lightly browned on top and firm to the touch. 
6. Allow to cool slightly before cutting into squares. Enjoy!

Why not shake things up with another tasty twist on bananas? Make some high-calorie Vegan Banana Pancakes! Kids adore them, and they’re a breeze to make.

Summing Up

Making balanced meals for fussy eaters can be a piece of cake. Sneak in those high-calorie foods to ensure they’re getting the nutrition they need, without any drama. The secret? Introduce new flavours slowly and keep it fun!

From creamy pestos to decadent chocolate truffles, you’ve got a treasure trove of tasty options to keep even the pickiest eaters happy. Here’s to easy, stress-free meals and delicious bites for the whole family!

Want more high-calorie recipes? Head over to our Recipes section and start your tasty adventure!

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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.