Finding meals that picky eaters actually enjoy can feel like a never-ending quest. These quick and easy 5-ingredient recipes are perfect for even the fussiest eaters. Simple to make and packed with delicious flavours, these dishes will turn mealtime into a breeze. 

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Easy-to-Make 5-Ingredient Meals For Picky Eaters

Simplify your cooking with these five super easy recipes, each with just five ingredients—perfect for busy days and picky eaters.

Zucchini Overnight Oats

This breakfast is a game changer with its blend of silken tofu and hidden zucchini. You won’t taste the tofu, but it packs in protein to keep you full. Plus, the zucchini sneaks in some veggies, and the frozen berries add a pop of colour and natural sweetness. Perfect for a quick, nutritious start to your day!

Type: Vegetarian, Breakfast

Serves 2

Prep Time: 10 minutes + overnight 

Cooking Time: 0 minutes

Ingredients

• 1 cup frozen mixed berries, defrosted
• ½ cup silken tofu
• 1 cup Greek yoghurt
• 1 large zucchini, grated
• 1 cup rolled oats

Recipe

1. You will need a blender or food processor for this recipe. Add the berries, silken tofu and yoghurt to the blender and blend for a couple of minutes until smooth. 
2. Pour the blended berry mixture into a large bowl. Add in the grated zucchini and oats and stir well to combine.
3. Divide the oat mixture between 2 glasses or bowls, then refrigerate overnight to allow the oats to soak up the liquid and thicken. Grab from the fridge the following morning and enjoy breakfast. 

When it comes to making healthy foods, the sky’s the limit! Mix things up for your kids with a variety of oats, and don’t miss out on trying Tiramisu Overnight Oats. It’s a fun twist that’ll make breakfast a treat! 

Pesto Zoodles With Haloumi

Zoodles—zucchini noodles—are a healthy, speedy alternative to pasta. For the best results, use a spiralizer to create long, noodle-like strands. If you don’t have one, a vegetable peeler can do the trick, making delightful zucchini ribbons instead.

Type: Vegetarian, Gluten Free, Contains nuts

Serves 4

Prep Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

• 1x 180g block haloumi, cubed 
• 2x 250g punnets red cherry tomatoes, halved
• 3 large zucchinis, spiralised 
• ½ cup homemade IWL pesto, plus extra to serve
• 1 bag baby spinach

Recipe

1. Heat a large non-stick frying pan over medium-high heat. Add the haloumi and cook for 2 minutes on each side until golden. Remove from the pan. 
2. Add the cherry tomatoes to the frying pan and cook over medium heat for a couple of minutes until softened. Add the spiralized zucchini and stir through. 
3. Add the haloumi back into the frying pan as well as the pesto. Stir everything together and continue to cook for another couple of minutes. Stir through half of the baby spinach before removing from the heat. 
4. Serve on top of a bed of the remaining baby spinach, and drizzle with a little extra pesto. Enjoy!

Banana PB Porridge

For a cosy winter breakfast, this banana and peanut butter porridge is like wrapping yourself in a warm, comforting hug—right from your bowl!

Type: Vegetarian, Contains Nuts, Winter Warmer

Serves 2

Prep Time: 5 minutes 

Cooking Time: 15 minutes 

Ingredients

• 1 cup rolled oats
• 2 ½ cups milk
• Sprinkle of black chia seeds
• 1 banana, sliced 
• 2 tablespoons natural smooth peanut butter

Recipe

1. Add the rolled oats and milk to a saucepan over medium heat. 
2. Bring to the boil, stirring frequently and then reduce heat to low. Simmer for a further 4-5 minutes until the liquid has absorbed and the porridge has thickened. 
3. Divide the porridge between 2 serving bowls. Top with the chia seeds, sliced banana and the peanut butter. 
4. Serve immediately and enjoy!

Fruity Fig Toast 

When figs are in season, snag a few—you’ll be thrilled you did! This sweet breakfast recipe is perfect for those mornings when you’re craving something a little extra special. For a quick snack, just halve the recipe and enjoy.

Type: Vegetarian, Breakfast, Snacks

Serves 1

Prep Time: 5 minutes

Cooking Time: 0 minutes

Ingredients

• 2 slices wholemeal sourdough, or dark rye bread
• 2 tablespoons cottage cheese
• 2 small ripe figs, sliced
• Honey, to serve
• Chia seeds, to serve

Recipe

1. Toast the bread, then spread each slice with the cottage cheese.  
2. Arrange sliced figs on top of the cottage cheese. Drizzle the figs with a small amount of honey and sprinkle a pinch of chia seeds over the top. Serve immediately and enjoy! 

Papaya Boats

Papayas are like a taste of the tropics, and if you haven’t tried them yet, you’re in for a treat! They’re not only super satisfying but also packed with an enzyme that helps with digestion. This easy recipe is perfect for a quick summer breakfast or a tasty snack to share. Just pick your favourite high-protein yoghurt and you’re good to go. 

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

Serves 2-4

Prep Time: 5 minutes

Cooking Time: 0 minutes

Ingredients

• 1 large papaya
• 1 lime
• 4 heaped tablespoons yoghurt
• Handful toasted muesli (e.g. IWL Morning Muesli or Nutty Tahini Granola)
• Handful pepitas

Recipe

1. Using a large knife, slice the papaya in half. Use a spoon to scoop out all the black seeds in the middle of the papaya. 
2. Squeeze the lime juice over the papaya halves. 
3. Fill the hollow space in the papaya halves with the yoghurt.
4. Sprinkle the toasted muesli and pepitas over the top. Serve immediately and dig in!

Final Thoughts

Nailing the art of 5-ingredient meals for picky eaters can take the stress out of mealtime. With a focus on simplicity and flavour, you can prepare tasty and healthy dishes without the hassle of complex recipes or long prep times. These quick and easy meals are perfect for busy families, ensuring even the fussiest eaters enjoy a variety of nutritious foods. Embrace the fun and convenience of these recipes to transform your kitchen routine and make mealtime something everyone looks forward to!

Looking for more tasty ideas? Visit our Recipes page for easy and mouth-watering dishes that everyone will love!

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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.