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 Help

Struggling 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 Eggs

Eggs 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 Free

Serves 2

Prep Time: 2 minutes

Cooking Time: 10-15 minutes

Ingredients

• 1 teaspoon olive oil
• 4 cloves garlic, crushed
• 1/2 onion, diced
• 2 teaspoons fresh or dried chilli
• 3 teaspoons paprika
• 3 teaspoons cumin
• 2 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 removed
• 4 eggs
• 1 large handful basil, rocket or baby spinach

Recipe

1. 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 Vegetables

Miso 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 4

Prep Time: 5 minutes 

Cooking Time: 10 minutes

Ingredients

• 6 eggs 
• 2 generous teaspoons miso paste (white or yellow variety is preferred)
• Olive oil spray
• Large handful silverbeet, finely chopped
• 2 large mushrooms (portobello or similar), finely chopped
• Leftover vegetables (if you have any), finely chopped
• ½ avocado
• 4 slices whole grain bread, toasted

Recipe

1. 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 Sandwich

This is a simple recipe, but the end result is a balanced sandwich with enough protein and wholegrain carbohydrates to keep you satisfied. 

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!

Green Shakshuka

Green 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 2

Prep Time: 5 minutes

Cooking Time: 20-25 minutes

Ingredients

• 1 tablespoon olive oil
• 4 spring onions, sliced
• 1 leek, sliced
• 1 lemon, juiced
• Sprinkle cumin powder
• Sprinkle chilli flakes
• ½ cup peas (frozen is fine)
• 1-2 cups baby spinach
• Handful mint leaves, plus extra to serve
• Handful parsley leaves, plus extra to serve
• 4 eggs
• ½ avocado, sliced
• 50g feta cheese
• Cracked black pepper
• Toasted seeded bread (eg. Soy and linseed) – optional, to serve

Recipe

1. 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 Up

Eggs 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.

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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.