Busy weeknights can feel like a race against the clock, especially when you’ve got hungry kids asking ‘what’s for dinner?’ before you’ve even shut the fridge door. Research shows that  parents spend less than 5 minutes preparing breakfast and lunch, and less than 20 minutes preparing dinner each night. It doesn’t sound like much, until you factor in homework, sports, and the bedtime routine. 

The good news? With a few clever pantry staples and freezer-friendly shortcuts, you can whip up quick kids dinners that are tasty, balanced, and stress-free.

End Mealtime Battles With This Must-Read Book for Parents

If your child turns their nose up at dinner, no matter how quick and tasty you make it, Healthy Parents, Healthy Kids by Dr Nick Fuller could be the secret weapon you need. Packed with practical, science-backed strategies for handling picky eating, this book shows you how to make mealtimes smoother, whether you’re dishing up a speedy stir fry, a simple pasta, or a new family favourite. 

Grab your copy of Healthy Parents, Healthy Kids today and enjoy more happy faces (and cleaner plates) at the dinner table.

Quick-Cook Essentials to Keep in Your Kitchen

The secret to stress-free weeknight dinners is stocking up on versatile staples that practically cook themselves. With the right ingredients on hand, you can throw together meals in minutes without sacrificing nutrition or flavour.

Pre-cooked rice or pasta

Pre-cooked rice and pasta are weeknight lifesavers. Studies suggest that eating wholegrains, such as brown rice or wholemeal pasta, can support better digestion by improving bowel regularity, while also providing a wider range of nutrients thanks to the natural synergy of compounds found in the whole grain.

Keep them in the fridge or freezer and you’ve got the base of a meal sorted in minutes.

Frozen veggies

Frozen vegetables aren’t just convenient; they’re also just as nutritious as fresh ones. A study found that frozen produce often retains more vitamins than vegetables that sit in the fridge for days. Toss them into stir-fries, soups, or pasta sauces, and dinner practically cooks itself.

Canned beans or tuna

Canned beans and tuna are budget-friendly sources of protein and fibre. Beans are linked with improved heart health and better satiety in children. Tuna, meanwhile, delivers omega-3s for brain development, making it a smart pick for growing kids.

Shredded cheese

Cheese makes everything taste better, and kids are rarely ones to argue. It’s also a great source of calcium, which supports strong bones and teeth during childhood growth spurts. Sprinkle shredded cheese over pasta, quesadillas, or baked potatoes for instant kid appeal.

Eggs, tortillas, and cooked chicken

Eggs are the ultimate fast food, packed with protein, choline, and vitamin D. Pair them with tortillas for quick wraps, or mix with cooked chicken for a speedy, filling dinner. US research shows that kids who regularly eat eggs tend to have higher overall diet quality.

Store-bought sauces and spice blends

A jar of sauce or a packet of spice mix can transform simple ingredients into a family favourite. While homemade is great, store-bought options save time without skimping on flavour. Just check the labels for lower-salt versions. Nutritionists note that high sodium intake in kids is linked to higher blood pressure later in life.

6 Quick Recipes For Kids' Dinner

Knowing which ingredients to keep at home is half the battle. Now it’s time to turn them into easy, tasty meals your kids will actually eat. These recipes are designed to be fast, fuss-free, and packed with the nutrients growing bodies need. Best of all, they can be on the table in under 20 minutes.

Rapid Ramen

Ramen might usually take hours to simmer, but this speedy version proves you don’t need all day to enjoy a comforting bowl. Using a few clever shortcuts, you can have slurp-worthy noodles ready in minutes, perfect for hungry kids who can’t wait. Plus, the ingredients are easy to grab at your local Asian grocer, making it a fast, family-friendly dinner win. 

Type: Vegetarian, Lactose Free, Nut free

Serves 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

• 4 eggs
• 270g ramen noodles
• 1.5 litres vegetable stock
• 1 tablespoon miso paste
• 1 tablespoon soy sauce
• 1 tablespoon sriracha
• 1 bunch bok choy, stalks separated
• 1 bunch Enoki mushrooms, broken into small clusters
• 1x 300g block tofu, cut into large slices
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 1 teaspoon sesame oil
• 1 teaspoon honey
• 1 teaspoon soy sauce
• Sprinkle of sesame seeds
• Seaweed sheets, to serve

Recipe

1. Place eggs into a medium saucepan and cover with water. Place a lid on and bring water to the boil over high heat. Once the water is boiling, reduce heat to medium and simmer for about 6 minutes. Remove eggs from the water and set aside. 

2. Bring the water back to a boil over high heat, then add in the ramen noodles. Boil for 4 minutes then drain the noodles. Rinse quickly with tepid water and set aside.

3. Add the vegetable stock to a large saucepan and bring to the boil over high heat. Once boiling, reduce the heat to medium and stir in the miso paste, soy sauce and sriracha and stir to dissolve. Add in the bok choy and mushrooms and cook for approximately 5 minutes. Remove from the heat. 

4. Whilst the broth is coming to the boil, heat the sesame oil in a frypan over medium heat. Add the garlic and ginger and cook for a couple of minutes until fragrant. Add the tofu to the pan topped with the honey and soy, then fry for a couple of minutes on each side until crisp. 

5. Rinse the eggs in cold water and peel away the shell, then slice in half. 

6. To assemble the ramen, arrange noodles between 4 bowls, then pour over the ramen vegetable broth. Top bowls with two halves of a boiled egg, slices of tofu, seaweed sheets, and sprinkle with sesame seeds. Enjoy!

Simple Salmon Spaghetti

This tasty pasta proves that weeknight dinners don’t have to be boring or time-consuming. With salmon for protein and a simple sauce, you’ll have a meal that’s both healthy and ready in a flash. It’s a delicious way to sneak in omega-3s for the kids, without the dinner table drama. 

Type: Fish, Lactose Free

Serves 6

Prep Time: 5 minutes

Cooking Time: 20 minutes

Ingredients

• 1 packet of pasta - we used spaghetti but whatever is in the cupboard will do
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 4 salmon fillets, skin on
• 1 bunch broccolini, cut into bite sized pieces
• ½ tin anchovies, cut into small pieces, with oil retained
• 1 tablespoon capers
• 1 large handful basil 
• 1 lemon, juiced

Recipe

1. Cook pasta in boiling water according to packet directions until just cooked. Reserve ½ a cup of cooking water then drain the spaghetti and set aside.

2. Using the same pot, heat the olive oil and garlic over medium heat. Add the salmon and cook for 3-4 minutes on each side until cooked through. Add the broccolini and cook for another couple of minutes.

3. Add the anchovies and capers, then add the spaghetti back to the pot. Stir everything together, breaking up the salmon through the pasta. Add in the reserved pasta water, basil and lemon juice and stir to combine. Serve and enjoy!

Chicken and Cashew Nut Stir Fry

This stir fry is a family favourite because it’s fast, fresh, and all done in one pan, perfect for busy nights. Tender chicken, crunchy veggies, and cashews make it a balanced dinner that kids actually enjoy. If you’re cooking for little ones, keep it mild, but you can always add chilli flakes later for the grown-ups. 

Type: Contains Chicken, Gluten Free, Lactose Free, Contains Nuts

Serves 4

Prep Time: 5 minutes

Cooking Time: 25 minutes 

Ingredients

• 2 tablespoons olive oil
• 1 teaspoon ginger, minced
• 1 head broccoli, chopped
• 1 cup button mushrooms, quartered
• 2 bunches bok choy
• 400g chicken thigh, fat trimmed, cut into pieces
• 2 tablespoons gluten free hoisin sauce
• 1 teaspoon sesame oil
• ½ bunch of Thai basil leaves
• ½ cup cashew nuts, toasted
• 2 cups Jasmine rice, cooked

Recipe

1. Heat a large frying pan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 

2. Add in the ginger and chopped broccoli. Cook for 4-5 minutes, stirring often. Add in the mushrooms and bok choy, and cook for a further 3-4 minutes, stirring often. 

3. Remove the vegetables from the frying pan and set aside. Return the frying pan to the heat and add the remaining tablespoon of olive oil. 

4. Fry the chicken for 5 minutes, stirring often, until browned. Return the vegetables to the pan and toss to combine. 

5. Add in the hoisin sauce and sesame oil. Stir well to coat the ingredients, and cook for a further 4-5 minutes until heated through. 

6. Stir in the Thai basil leaves as well as the cashews, then remove the pan from the heat. 

7. Divide the cooked rice between 4 serving bowls, then top each bowl with the chicken stir fry and sauce. Serve immediately and enjoy.

Honey Soy Pork Chops

These juicy pork chops are a winner for weeknights because they’re full of flavour and cook up fast. The sweet-and-savoury honey soy glaze makes them a guaranteed hit with kids, while you can serve them alongside rice or salad for an easy complete meal. 

Bonus: they’re just as tasty on the barbecue, which means they double as a quick summer dinner too.

Type: Gluten Free, Lactose Free, Contains Meat

Serves 4

Prep Time: 5 minutes 

Cooking Time: 20 minutes

Ingredients

• 2 tablespoons soy sauce (salt reduced)
• 2 garlic cloves, crushed
• 3 tablespoons honey
• 2 tablespoons olive oil 
• 4 large pork chops

Recipe

1. In a small bowl combine the soy sauce, garlic and honey. 

2. Heat the olive oil over medium to high heat in a large frying pan or grill pan.  

3. Add the pork chops to the pan and sear for 1 minute on each side. 

4. Continue to cook the pork chops for 5-10 minutes on each side, brushing with the glaze on each side as they cook. 

5. Once the pork chops are cooked through, remove from the heat. 

6. Serve immediately and enjoy!

Penne Arrabbiata

This classic Roman pasta may be called ‘angry’ thanks to its chilli kick, but you can easily dial down the spice to keep it kid-approved. Using simple pantry staples like pasta, tomato, and herbs, it’s a budget-friendly meal that still feels special. Best of all, it comes together in around 20 minutes, perfect for those nights when you need dinner on the table fast.

Type: Vegetarian, Lactose Free

Serves 6

Prep Time: 5 minutes 

Cooking Time: 15 minutes

Ingredients

• 500g wholemeal penne pasta
• 2 tablespoons olive oil
• 2 garlic cloves, crushed
• 3 small, dried chilies (chopped) or 1 teaspoon chili flakes
• 1 tin whole tomatoes
• 700ml tomato passata
• Sprinkle of salt
• 1 cup parsley leaves chopped

Recipe

1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the penne pasta and cook for approximately 12 minutes until al dente. Drain and set aside. 

2. Meanwhile, heat another large saucepan over medium heat. Add in the olive oil and garlic and cook for a couple of minutes until fragrant. 

3. Add in the dried chilies or chili flakes and allow to cook for 1-2 minutes. 

4. Add in the whole tomatoes, tomato passata and a pinch of salt. Use a spoon to crush the whole tomatoes. Reduce heat to low and allow the sauce to simmer for 5-10 minutes (or leave for longer if you have extra time – this will enhance the flavour). 

5. Once the tomato sauce is ready and the pasta is cooked, add the drained pasta directly into the tomato sauce saucepan. Add the parsley, and stir everything gently to combine. 

6. Transfer the pasta to serving bowls and serve immediately. Enjoy!

Grilled Prawn and Mango Salad 

Light, zesty, and ready in minutes, this salad is a summer go-to for busy families. Juicy prawns pair perfectly with sweet mango for a dish that feels fancy but takes hardly any effort. Use green mango for a tangy twist, or swap in ripe mango if your kids prefer a sweeter flavour. 

Type: Fish, Gluten Free, Lactose Free 

Serves 2-3

Prep Time: 5 minutes 

Cooking Time: 10 minutes

Ingredients

• 2 tablespoons olive oil 
• 200g green prawns, peeled
• 1 teaspoon honey
• 1 tablespoon lemon juice
• Pinch of salt and pepper
• 1 bag rocket leaves
• 1 handful coriander leaves
• 1 handful mint leaves
• 1 green mango, sliced thinly

Recipe

1. Heat a non-stick frying pan over medium heat. Add a small amount of the olive oil to the pan as well as the prawns. Fry the prawns for 2-3 minutes until cooked through. 

2. To make the dressing: add remaining olive oil to a small jar with the honey, lemon juice and a pinch of salt and pepper. Seal the lid on then shake well to combine. 

3. Place the rocket leaves, coriander, and mint leaves into a large salad bowl. 

4. Top salad with the mango and cooked prawns.

5. Drizzle the dressing over the salad. Serve and enjoy!

Tips to Make Dinners Easier and Quick

A bit of planning and smart shortcuts can save heaps of time while still giving the kids a tasty, balanced meal. Try these tips to take the stress out of weeknight cooking.

Plan meals for the week ahead

A little planning goes a long way when it comes to stress-free dinners. Research shows that families who plan are more likely to eat healthier and waste less food. Even jotting down a simple weekly menu can save you from the ‘what’s for dinner?’ scramble.

Keep ingredients pre-chopped or pre-cooked

Having veggies chopped or protein pre-cooked in the fridge makes weeknight cooking so much faster. Studies suggest prepping food ahead of time is linked to better diet quality and portion control. It’s like giving yourself a head start every evening.

Use one-pot or sheet pan recipes

Fewer dishes = happier parents. One-pot meals and sheet pan dinners not only save time but also make clean-up a breeze. Throw everything in, let it cook, and you’ve got dinner sorted with minimal effort.

Stock up on freezer-friendly meals

The freezer is your best friend on busy nights. Batch-cooked soups, stews, or lasagne reheat beautifully and save you from last-minute takeaway runs. Research has found that meals prepared at home are generally more nutritious and associated with healthier eating habits compared to fast food. Having freezer meals ready makes it easier for families to eat at home instead of skipping dinner or turning to takeaways.

Keep a list of go-to 20-minute dinners

Every parent needs a ‘greatest hits’ list of fast meals. Think fried rice, quesadillas, or veggie-packed pasta dishes. Having a list on the fridge means you’ll never waste time trying to come up with ideas when the kids are already hungry.

Cook double and save leftovers

Cooking a bigger batch doesn’t take much extra time, but it pays off big later. Leftovers can become tomorrow’s lunchboxes or even dinner with a quick refresh. It’s one of the simplest ways to cut down midweek cooking stress.

Involve kids in simple prep tasks

Getting kids into the kitchen can be a win for everyone. Studies show that children who help with cooking are more likely to eat veggies and try new foods. Simple jobs like stirring, washing veggies, or setting the table make them feel involved, and dinner gets done faster.

Use store-bought shortcuts like rotisserie chicken

Shortcuts don’t have to mean unhealthy. A store-bought roast chicken can be shredded into wraps, salads, or pasta in minutes. Pair it with some veggies and you’ve got a quick, balanced dinner without turning on the oven.

Wrapping Up

Quick kids’ dinners don’t have to mean boring or unhealthy. It’s all about having the right ingredients, clever recipes, and a few time-saving tricks up your sleeve. From speedy ramen to freezer-friendly staples, these ideas help you get tasty, balanced meals on the table without the stress. With a little planning (and maybe a helping hand from the kids), weeknight dinners can be faster, easier, and way more enjoyable for the whole family.

Looking for more ideas to win over picky eaters? Check out Feeding Fussy Kids for expert-backed strategies and recipes that make feeding fussy kids a whole lot easier.

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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.