Snacks can make or break a kid’s day, and a parent’s too. If your little one grabs a packet of chips, they’ll probably be asking for more food again in half an hour. But when you serve up filling snacks, you’re giving them the fuel their body and brain actually need. A review of satiety from whole-food snacks found that foods rich in protein, fibre, and whole grains (like nuts, yoghurt, and prunes) enhance feelings of fullness compared to lower-nutrient snacks. Another research noted that nutrient-dense options not only help control appetite between meals but may also play a role in reducing overeating and supporting healthy weight management.So, what makes a snack truly satisfying, and why does it matter for growing kids? Let’s dig in.Turn Food Fussiness Around With This Must-Read Book for ParentsIf your child turns their nose up at healthy snacks, Healthy Parents, Healthy Kids by Dr Nick Fuller could be the game-changer you need. Packed with practical strategies for managing picky eating, this book helps make snack time and mealtime less stressful, whether you’re offering bliss balls, loaded sweet potatoes, or trying out a new filling snack recipe.Grab your copy of Healthy Parents, Healthy Kids today and enjoy happier, satisfied tummies at snack time.What Makes a Snack Filling?Several key nutrients determine whether a snack will keep kids full or leave them reaching for more. Let’s break down the main players that make a snack truly satisfying.High in ProteinProtein is what makes a snack stick with you longer. It slows digestion and keeps tummies full. Think yoghurt with fruit, a slice of cheese, or even some beans in a small wrap. Studies show protein-rich snacks help regulate appetite and reduce overeating later in the day.Contains FibreFibre adds bulk, which helps kids feel satisfied and keeps their digestion on track. Wholegrain crackers, veggie sticks, and fruit are reliable options. Research links fibre-rich diets with better long-term health, including reduced risk of obesity and type 2 diabetes.Includes Healthy FatsHealthy fats take longer to digest and give steady energy. Nuts, seeds, and avocado are superstar options. In addition, omega-3 fats from seeds and nuts have been linked to better brain function and learning in children.Balanced, Not Just Sugar or CarbsA quick sugar hit might make kids feel energised, but the crash soon follows. Pairing carbs with protein or fat keeps energy levels stable. For example, apple slices with peanut butter are far more filling than just the apple alone.Benefits of Filling SnacksFilling snacks do more than curb hunger. They offer a range of benefits that support kids’ daily wellbeing. Here are some of the biggest perks.Keeps Energy Levels SteadyInstead of riding a rollercoaster of sugar highs and lows, kids get consistent energy from balanced snacks. This makes a huge difference during school days or after sports. Stable blood sugar helps maintain endurance and performance in children.Helps Avoid Sugar CrashesWe’ve all seen it: kids buzzing after a sweet treat, then melting down an hour later. Filling snacks reduces those crashes by slowing how quickly food is digested. This means fewer tantrums and more playtime.Supports Concentration and MoodNutrient-dense snacks feed the brain as much as the body. Research has found that students who eat nutritious snacks, such as those with protein and fibre, tend to have better academic performance compared to those who consume unhealthy snacks. A little preparation pays off with sharper focus and happier moods.Reduces Constant HungerWhen snacks are filling, kids aren’t nagging for food every 20 minutes. Protein, fibre, and fat work together to keep them satisfied. It’s a win for kids’ health and for parents’ sanity.What to Keep in Your Kitchen for Better SnacksHaving the right staples at home makes it easy to whip up quick, satisfying snacks. Below are some must-have ingredients to keep stocked in your kitchen.Greek Yoghurt & Cheese SticksThese are quick, kid-friendly sources of protein and calcium. Pop them in the fridge, and you’ve always got a snack that supports growing bones and teeth. Bonus: they’re easy to pack for school lunches.Nut Butters or Seed ButtersSpread them on wholegrain crackers, apple slices, or celery sticks. Nut butters are rich in protein and healthy fats, while seed butters are a safe alternative for nut-free schools.Looking for more spread ideas? Check out this video to see which options are healthiest for you and your kids.Whole Grains: Crackers, Oats, TortillasWhole grains deliver fibre, B vitamins, and slow-release energy. Use them as a base for other toppings or roll them up with protein-packed fillings. They’re much more filling than white, refined options.Fresh Fruits and VeggiesCrunchy, colourful, and naturally sweet, fruits and veggies make any snack more balanced. Pair them with yoghurt, hummus, or cheese to add protein and healthy fat for longer-lasting satisfaction.Hummus, Boiled Eggs, BeansThese plant- and protein-rich staples are perfect for quick dips or finger food snacks. A boiled egg with veggie sticks, or hummus with pita, ticks all the boxes for a filling bite.Avocados, Chia Seeds, Trail MixThese are healthy-fat heroes that also bring fibre and essential nutrients. Sprinkle chia into yoghurt, mash avocado on toast, or pack trail mix for an easy, energising snack on the go.Want more ideas on stocking your kitchen with kid-friendly, nourishing foods? Check out these practical tips and expert guidance.7 Delicious Filling Snacks For KidsNow that you know the key ingredients, let’s put them together into tasty combos your kids will actually eat. These simple recipes are quick, nutritious, and designed to keep little bellies full and happy.Apple CrumbleWho says snacks can’t taste like dessert? This apple crumble is a sweet but satisfying option that keeps little tummies full thanks to the fibre from apples and oats. Make a big family dish to share, or scale it down for a single-serve after-school snack. You can even toss in frozen berries or stone fruit for extra flavour, and it’s a clever way to use up overripe fruit too.Serves 6Prep time: 15 minutesCooking time: 15-20 minutesIngredients6 medium apples (you can use a variety eg. Pink Lady and Granny Smith)1/3 cup water1 teaspoon cinnamon1 teaspoon nutmegZest of 1 orange1 cup rolled oats½ cup desiccated coconut3 tablespoons olive oil¼ cup raw almonds, roughly chopped (Walnuts or macadamias also work well)Greek yoghurt, to serveRecipe1. Remove apple cores and roughly chop apples in bite sized pieces, keeping the skin on. Place chopped apples into a large saucepan with the water, cinnamon, nutmeg and orange zest.2. Cook apple mixture over a medium-high heat for approximately 10 minutes. Stir every few minutes, until the apples are heated through and tender. Pour the cooked apple mixture into a baking dish and set aside. 3. Preheat the oven to 180°C.4. To make the crumble topping combine the oats, coconut and olive oil and mix together well. Spread the crumble mixture evenly over the top of the cooked apples in the baking dish. Sprinkle with the chopped almonds.5. Place the baking dish into the oven and cook for approximately 15-20 minutes until heated through and golden on top. Remove from the oven, and serve warm with a dollop of Greek yoghurt.  Banana and Chocolate Bliss BallsThese bite-sized bliss balls are the perfect after-school pick-me-up—sweet enough to feel like a treat but packed with goodness to keep kids full. Made with banana, oats, and a hint of chocolate, they’re way better than reaching for biscuits or lollies. Whip up a batch on the weekend, store them in the fridge, and you’ve got a ready-to-go filling snack that lasts up to two weeks (if the kids don’t eat them all first).Type: Vegetarian, Lactose FreeMakes 20Prep Time: 10 minutesCooking Time: 18 minutesIngredients2 large bananas2 cups (200g) rolled oats1 egg2 tablespoons olive oil3 tablespoons natural peanut butter (100% peanuts)1 teaspoon vanilla extract50g 70% cocoa dark chocolate, choppedRecipe1. 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. Chocolate Heart TrufflesThese little heart-shaped truffles aren’t just cute. They’re a fun, filling snack that feels like a special treat. Made with wholesome ingredients and tasty fillings like raspberries or natural peanut butter, they give kids a sweet bite that also packs some staying power. Perfect for Valentine’s Day or any day you want to make snack time a little extra special.TyType:Vegan, Vegetarian, Gluten Free, Lactose Free, Contains NutsMakes 8 heartsPrep Time: 10 minutes (and 2+ hours refrigeration) Cooking Time: 0 minutesIngredients100g 80% dark chocolate4 raspberries4 teaspoons natural peanut butterRecipe1. To melt the chocolate: heat a small saucepan of water over low to medium heat. Place a bowl over the saucepan and ensure that the water is not touching the bottom of the bowl.  2. Place the chocolate into the bowl over the hot water. Stir and allow to slowly melt. Turn off the heat but leave the bowl of melted chocolate over the hot water. 3. Place your silicone mould onto a flat tray. Place 2 teaspoons of melted chocolate into the base of 8 of the heart compartments in the mould. Place into the fridge for 10 minutes to set.  4. Arrange your fillings into the silicone mould on top of the set chocolate. Top all heart compartments with the remaining melted chocolate to cover the assorted fillings.5. Place back into the fridge for 2+ hours or until set.6. Remove the heart truffles from the mould and serve immediately. Alternatively, you can store it in the fridge until needed. Enjoy!Energy BallsThese energy balls are a tasty, filling snack that’s perfect for busy kids on the go. Packed with wholesome ingredients, they help keep little tummies satisfied and give a steady boost without a sugar crash. Stick to one per snack time, and you’ve got a quick, grab-and-go treat that stores well in the fridge for a week, or in the freezer for up to a month.Type: Vegetarian, Snacks, Contains NutsMakes 40+Prep Time: 15 minutes Cooking Time: 0 minutesIngredients2 ½ cups rolled oats1 cup almond meal1x Jar (400g) 100% peanut butter (smooth)300g honey¼ cup desiccated coconut (optional – used to coat the energy balls)Recipe1. Add oats to a blender and pulse, until the oats resemble the consistency of flour. 2. Pour the oat flour into a large mixing bowl. Add in the almond meal, peanut butter, and honey. 3. Mix everything well to combine and ensure there are no lumps. 4. Place desiccated coconut into a small bowl. 5. Take a tablespoon size amount of mixture and roll into a ball.6. Roll the energy ball in the desiccated coconut to coat. Tap off excess coconut, then place the energy ball onto a large flat tray. 7. Repeat steps 5 & 6 until you have used up all the energy ball mixture.   8. Place energy balls into the fridge on a covered tray or in a Tupperware container to store until you are ready to eat. Enjoy! Loaded Sweet PotatoesThese baked sweet potatoes are a hearty, filling snack packed with flavour and vegetarian protein from beans and herbs. They’re perfect for keeping kids satisfied between meals while sneaking in fibre and essential nutrients. A delicious way to make snack time both tasty and nourishing.Type: Vegetarian, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 40 minutes Ingredients4 medium sweet potatoes2 tablespoons olive oil1 clove garlic, minced1 red onion, chopped1x 400g tin four bean mix, drained and rinsed 1x 400g tin butter beans, drained and rinsed Pinch of chili flakes¼ cup black olives, chopped1 cup baby spinach leavesJuice of 1 lemonHandful fresh parsleyHandful fresh corianderRecipe1. Preheat the oven to 190°C. Arrange the sweet potatoes onto a baking tray. Use a knife to carefully poke some small holes into the top of each sweet potato. Place into the oven for 40 minutes, until the potatoes are softened and the skin is starting to peel away. Remove from the oven and set aside. 2. Heat a frying pan over medium to high heat. Add in the olive oil, garlic, and onion. Cook, stirring often, for 4-5 minutes until the onion is softened.3. Add in the various beans, chili flakes, olives, baby spinach, and lemon juice. Stir through and continue to cook for 5-10 minutes, until the spinach is wilted and the beans are heated through.4. Stir through the parsley and coriander leaves, then remove from the heat. 5. Make a lengthwise cut in each sweet potato, being careful not to cut the whole way through. Pile the cooked bean mix into each sweet potato. 6. Sprinkle with extra fresh herbs if desired. Serve immediately and enjoy.Papaya BoatsPapayas aren’t just tasty; they’re a naturally filling tropical treat that’s gentle on little tummies thanks to a digestion-friendly enzyme. Scoop them up with a dollop of high-protein yoghurt for a quick, satisfying snack or a vibrant summer breakfast. Simple to prepare and fun to share, these boats are a sweet way to keep kids full and nourished.Type: Vegetarian, Gluten Free, Breakfast, Snacks, Contains NutsServes 2-4Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 large papaya1 lime4 heaped tablespoons yoghurtHandful toasted muesli (e.g. IWL Morning Muesli or Nutty Tahini Granola)Handful pepitasRecipe1. 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.Roasted Cauliflower and Quinoa SaladThis roasted cauliflower and quinoa salad is fresh, tasty, and surprisingly filling, a perfect snack or light lunch for growing kids. Make a big batch for the week and store the dressing separately to keep it crisp and delicious. Serve it warm or cold, and you’ve got a versatile, nutrient-packed option that keeps little tummies satisfied.Type: Vegetarian, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 25 minutes Ingredients1 ½ cups frozen peas1 head cauliflower, chopped into florets1 large zucchini, chopped2 cups cooked red quinoa Handful fresh mint leavesHandful fresh parsley leavesBean sprouts, to serveFor the dressing:½ cup frozen peas2 tablespoons olive oil 1 cup Greek yoghurtHandful fresh mint leavesHandful fresh parsley leavesRecipe1. Add all of the peas for the dressing and the salad into a small bowl. Boil the kettle and pour over the peas. Allow to sit for a couple of minutes, then drain and rinse under cold water.2. Preheat the oven to 190°C. Arrange the cauliflower and zucchini on a baking tray in a single layer. Place into the oven and bake for 20 minutes until tender and lightly golden. Remove from the oven and set aside.3. Meanwhile to prepare the dressing, add all of the dressing ingredients to a blender and blend until smooth. Set aside. 4. In a large salad bowl, add the cooked quinoa and fresh herbs. Gently toss in the remaining peas, cooked cauliflower and zucchini. 5. Drizzle with the salad dressing and toss gently to combine. Serve topped with bean sprouts, and enjoy.Final ThoughtsFilling snacks don’t have to be complicated. They just need the right balance of protein, fibre, and healthy fats to keep little tummies happy and energy levels steady. From quick bliss balls and papaya boats to hearty sweet potatoes and roasted quinoa salad, there’s a snack here for every taste and occasion. By keeping your healthy ingredients on hand and getting a little creative, you can make snack time both nutritious and enjoyable, helping kids stay satisfied, focused, and ready to take on the day.Looking for more snack ideas that kids will love? Check out these Quick Fruit Snack Ideas for Picky Kids for easy, nutritious options that even the fussiest eaters will enjoy.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

In Australia, food allergy is most common in early childhood, and egg is a frequent trigger, so having reliable, tasty egg-free options up your sleeve isn’t just handy; it’s smart parenting. Data from Melbourne’s HealthNuts cohort shows that food allergy affected 11% of 1-year-olds, dropping to 3.8% by age 4, with egg allergy around 1.2% at 4 years. While many children outgrow egg allergy by age 6, it’s still a big consideration for lunchboxes and playdates. Across Aussie schools and childcare, ‘allergy-aware’ policies are common. Some schools prefer egg-free or nut-free lunchboxes to protect children with allergies. National health advice also supports allergy-aware strategies, focusing on hygiene and food handling rather than outright bans. Simply put, egg-free snacks help kids share treats safely and kindly.Below you’ll find why egg-free snacks are a win, plus a pantry checklist to make fast, kid-approved bites without fuss, all with Aussie-style lunchboxes in mind.Make Snack Time Easy With This Expert-Approved GuideThink egg-free snacking means bland or boring? Healthy Parents, Healthy Kids by Dr Nick Fuller shows how to turn simple ingredients into allergy-friendly bites kids actually enjoy. With science-backed strategies to broaden young taste buds, this guide makes it easier to swap packaged treats for fun, nourishing options the whole family can share.Grab your copy of Healthy Parents, Healthy Kids today and make snack time stress-free.Why Choose Egg-Free Snacks?Choosing egg-free snacks lets you make treats that are safe, shareable, and enjoyable for all kids. Here’s why they work so well:Common food allergy in kidsEgg is one of the top childhood allergens alongside cow’s milk, peanut, tree nuts, sesame, soy, wheat and seafood. Egg allergy declines as kids age, but it still matters for day-to-day meal planning. Keeping egg-free standbys means you can cater safely for your child and their mates without overthinking every snack. Suitable for vegan or vegetarian dietsEgg-free automatically suits vegan families and many vegetarians who skip eggs. It also makes hosting simpler when you don’t know everyone’s dietary choices in advance. Having a roster of plant-based, egg-free snacks saves you from last-minute ingredient swaps.Needed for school policies (nut-free + egg-free zones)Many schools and childcare services in Australia follow allergy-aware approaches, which can include requests to avoid specific allergens in certain rooms, events or excursions. Even where blanket bans aren’t recommended nationally, you’ll still encounter ‘please avoid egg’ reminders in classes with a child at risk. Packing egg-free snacks helps you comply without stress. Easy to make and shareEgg-free doesn’t mean complicated. From yoghurt-and-fruit cups to oat bars and seed-butter sandwiches, you can prepare a week’s worth with supermarket basics. These options travel well, freeze well and are great for sharing at kindy birthdays or sport.Pantry Staples for Quick Egg-Free TreatsHaving the right ingredients on hand makes egg-free snacks quick and easy. With a few versatile staples in your pantry and fridge, you can mix and match to create lunchbox treats, after-school bites, or last-minute party snacks. Keep these ingredients handy for fuss-free, kid-friendly snacks.Whole grains (oats, rice cakes, crackers)Whole grains are the backbone of quick egg-free snacks. Think oat slices bound with mashed banana, rice cakes with seed butter, or wholegrain crackers with cheese. Oats and wholegrains bring fibre for fullness and steady energy, which is clutch for the after-school slump. Keep at least one ‘dry’ base in the pantry so you can build a snack in under a minute.Fresh fruits and veggiesFruit and veg are the easiest egg-free add-ins: apple slices with yoghurt dip, cucumber rounds with hummus, or frozen grapes for hot arvos. Pair produce with a protein or fat (like cheese, yoghurt, or seeds) to keep kids satisfied for longer. Pre-wash and chop on Sundays so you can assemble lunchboxes half-asleep on Monday.Before you go grocery shopping for veggies, it helps to know whether fresh or frozen gives you more value. This video breaks it down so you can shop smarter.Dairy or dairy-free options (yoghurt, cheese, plant-based alternatives)Protein-rich dairy like Greek yoghurt and cheese sticks round out an egg-free snack without extra cooking. If you’re dairy-free, plant yoghurts and soy-based options can play the same role. Just check labels for protein and calcium. Swirl yoghurt with fruit purée, spoon over muesli, or serve with crunchy veg for dipping.But which yoghurt is best? Whether you’re eyeing Greek, plain or plant-based, this video makes the choice easier with quick tips and nutrition facts.Seeds, nut butters (or seed butters for allergy-safe options)Seeds are brilliant in egg-free baking and no-bake bites. If your school is nut-restricted, sunflower or pumpkin seed butter makes a creamy, lunchbox-friendly spread that’s usually allowed where peanuts/tree nuts aren’t. Chia and flax also add fibre and omega-3s — win-win for texture and nutrition. Egg replacers for baking (banana, applesauce, flaxseed mix)You can absolutely bake without eggs if you match the substitute to the job (binding, moisture or lift). A classic ‘flax egg’ (1 tbsp ground flax + 3 tbsp water, rested until gelled) binds cookies, muffins and slices nicely; bananas or applesauce bring moisture and sweetness to kid-friendly bakes. Research shows flaxseed gels can replace eggs in cakes with good structure, and culinary testing backs commercial egg replacers, including flax, as dependable options for home baking. 8 Egg-Free Snack Recipes For KidsReady to put those pantry staples to good use? These egg-free snack recipes are simple, tasty and perfect for little hands and big appetites alike.Banana and Chocolate Bliss BallsBliss balls might sound trendy, but for kids, they’re just chewy little bites of joy, and the best part is, they’re totally egg-free. Packed with natural sweetness from bananas and a chocolatey kick, they make a lunchbox treat or after-school snack that feels like dessert without the sugar crash. Make a batch on the weekend, stash them in the fridge, and you’ve got grab-and-go snacks ready for the week. Pro tip: portion them into small containers so little hands (and big ones) don’t eat the whole lot in one go.Type: Vegetarian, Lactose FreeMakes 20Prep Time: 10 minutesCooking Time: 18 minutesIngredients2 large bananas2 cups (200g) rolled oats1 egg2 tablespoons olive oil3 tablespoons natural peanut butter (100% peanuts)1 teaspoon vanilla extract50g 70% cocoa dark chocolate, choppedRecipe1. 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. Tropical Overnight OatsTropical overnight oats are like a mini holiday packed into a jar, and yes, they’re egg-free too. With creamy oats, juicy fruit and a hint of summer sweetness, this make-ahead brekkie is perfect for busy school mornings. Just prepare it the night before, pop it in the fridge, and you’ll have a ready-to-go snack or breakfast that feels like a treat but keeps kids full and happy. Type: VegetarianServes 2Prep Time: 5 minutes (+ overnight soaking)Cooking Time: 0 Ingredients1 cup rolled oats2 teaspoons chia seeds1 cup skim milk½ cup Greek yoghurt1 small mango, chopped into small pieces1 passionfruitSprinkle of desiccated coconutRecipe1. In a small bowl, combine the oats, chia seeds and milk. Stir to combine, then cover and store in the fridge overnight to soak. 2. The following morning, layer half of the overnight oats mixture into 2 jars. Top with half of the Greek yoghurt and mango. Layer the remaining overnight oats on top, followed by the remaining yoghurt and mango.3. Top both jars with passionfruit pulp and a sprinkle of coconut. Seal the jar and take breakfast with you to enjoy on the go.Mango Frozen YoghurtMango frozen yoghurt is sunshine in a bowl: sweet, creamy and completely egg-free. It’s the perfect summer swap for ice cream, and the best bit is that it takes just two minutes to whip up. Make it on the spot for an instant cool-down, or prep ahead and keep a tub in the freezer so the kids have a refreshing treat ready whenever snack o’clock hits.Type: Vegetarian, Gluten FreeServes 2Prep Time: 2 minutesCooking Time: 0 minutesIngredients2 small mangoes, frozen (alternatively use store-bought frozen mango chunks)½ cup Greek yoghurtRecipe1. Add frozen mango and yoghurt to a blender and blend for approximately 1 minute until ingredients are combined into a smooth soft serve consistency.2. Pour frozen yoghurt out of the blender and serve.Choc TrufflesWho says treats can’t be both fun and egg-free? These choc truffles taste just as indulgent as the real deal but with a healthier twist. They’re perfect for birthday parties, lunchbox surprises or just a little reward after school. Best of all, they’re super quick to make and even quicker to disappear.Type: Vegetarian, Vegan, Lactose FreeMakes 16Prep Time: 30 minutesCooking Time: 0 minutesIngredients1 small overripe banana½ cup 100% peanuts peanut butter 1 teaspoon cocoa powder (or raw cacao powder)¾ cup rolled oats1 tablespoon chia seeds1 heaped tablespoon shredded coconutRecipe1. 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!Chia PuddingChia pudding is like magic in a jar. Just stir it together the night before and wake up to a creamy, egg-free brekkie or snack that’s ready to go. The seeds soak up the liquid and turn into a pudding-like texture that kids often find surprisingly fun. Start with this simple base, then let the toppings do the talking: muesli for crunch, passionfruit for zing, or a dollop of yoghurt to make it extra creamy. Type: Vegetarian, Gluten Free (Can be Vegan and Lactose Free if using plant-based milk)Serves 1Prep Time: 2 minutes + overnight refrigerationCooking Time: 0 minutesIngredients2 tablespoons chia seeds½ cup milkToppings of your choice (we have added a tablespoon of Greek yoghurt and some fresh blueberries)Recipe1. Combine the chia seeds and milk in a small bowl or container. Stir mixture then store in the fridge overnight.  2. In the morning add your chosen toppings to the chia pudding and enjoy immediately. Bircher MuesliBircher muesli is a classic for a reason. It’s simple, filling and totally egg-free. Traditionally made with grated apple, it’s fresh, sweet and perfect for busy mornings. You can stick with the classic fruit or mix things up with berries, pear or whatever’s in season. Make a big batch on Sunday and you’ll have a ready-to-grab brekkie or snack for the whole week.Type: VegetarianServes 1Prep Time: 5 minutes + overnight refrigerationCooking Time: 0 minutesIngredients½ green apple, plus extra slices for serving½ cup rolled oats¼ cup Greek yoghurt1/3 cup milk1 teaspoon chia seeds1 sprinkle of cinnamonRecipe1. Combine the apple, oats, yoghurt, milk, chia seeds and cinnamon in a small bowl and mix well. Cover and store in the fridge overnight.2. Top with the reserved green apple slices in the morning and serve. Lamington Bliss BallsLamington balls are a bite-sized twist on the Aussie classic — chocolatey, berry-filled and of course, egg-free. They’re the perfect sweet treat for kids’ lunchboxes or for sharing at a party, and you can easily double the recipe if you need extras for a gathering. Pop them in the fridge and they’ll keep for up to a week… if they last that long.Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 10-12Prep Time: 10 minutes + refrigeration Cooking Time: 0 minutesIngredients15 pitted dates1 cup rolled oats3 tablespoons cocoa powder1 tablespoon chia seeds1 tablespoon dried cranberries or goji berries, chopped into small pieces1 tablespoon shredded coconut (optional)Recipe1. Place the dates in a small bowl and add enough warm water to just cover the dates. Allow to soak for 5 minutes. 2. Add the soaked dates and a couple of tablespoons of the soaking water to a blender or food processor. Add the oats, cocoa powder and chia seeds and blend to combine. Add a little more water if necessary, to bring the mixture together. The mixture should be thick and does not need to be completely smooth. 3. Mix in the chopped dried berries into the bliss ball mixture. 4. Roll heaped teaspoons of the mixture into balls. Place the coconut onto a small plate and roll the bliss balls in the coconut to cover. Refrigerate for an hour or more until firm before serving. Enjoy.Berry Frozen Yoghurt ShardsBerry frozen yoghurt shards are the ultimate summer snack — cool, crunchy and completely egg-free. Just spread yoghurt, scatter over your favourite berries, freeze and snap into pieces for a fun, healthy treat. Kids love the colourful look and the chocolate-bark style crunch, making it a snack that feels like dessert but is packed with goodness. Type: Vegetarian, Gluten Free, SnacksServes 2-4Prep Time: 2 minutes (plus 2-3 hours freezing time)Cooking Time: 0 minutesIngredients1 cup Greek yoghurt½ cup mixed frozen berriesRecipe1. Line a flat baking tray with baking paper.2. Spoon the yoghurt onto the tray and spread around to make a rough rectangular shape. Don’t spread the yoghurt all the way to the edges and this will spread it too thinly.3. Sprinkle the berries over the yoghurt. Place into the freezer and allow to freeze for at least 2-3 hours or overnight. Cut into rough shards and store in the freezer until ready to eat.  Summing UpEgg-free snacks don’t have to be boring. In fact, they can be some of the most creative and kid-approved bites you’ll ever make. From fruity yoghurt shards to chewy bliss balls and classic bircher muesli, these recipes prove you can pack flavour, fun and nutrition into every lunchbox without relying on eggs. Whether you’re dealing with allergies, following a plant-based diet or just looking for school-safe ideas, keeping a stash of egg-free options on hand makes snack time simple and stress-free. So stock up on your pantry staples, get the kids involved in the kitchen, and enjoy knowing you’ve got tasty, allergy-friendly snacks sorted.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Struggling to get your kids to eat their veggies? According to research, when kids eat more vegetable soup, they eat more veggies and naturally cut back on heavier, energy-rich foods. In addition, soups, with their high water content, can contribute meaningfully to hydration, which is crucial since many children don't meet recommended fluid intake levels. In short, soups are comforting, nourishing, and a smart choice for growing kids.Want to know why soup deserves a spot on your family’s weekly menu and which ingredients to always keep on hand? Read on for everything you need to know.Stir Up Healthy Habits With Expert GuideIf your child thinks soup only comes in a can, Healthy Parents, Healthy Kids by Dr Nick Fuller shows how easy it is to make nourishing, veggie-packed soups that even fussy eaters will love. With simple, science-backed strategies to expand kids’ palates, this guide turns mealtime battles into slurp-worthy wins.Grab your copy of Healthy Parents, Healthy Kids today and start filling those bowls and bellies with goodness.Why Serve Soup to Kids?Soup might look simple, but it checks so many boxes when it comes to kids’ health and mealtime ease. Let’s break down the biggest reasons why serving soup is a parenting win.Easy to eat and digest Soup is smooth, spoon-friendly and gentle on little tummies, especially great when kids are under the weather. Pureed or soft textures mean less chewing and easier digestion, making soup a top pick for picky eaters or recovering kiddos. Parents often report their children gobble up soup even when solid foods are off the table.Full of nutrientsA good pot of soup is packed with nutrients: colourful veggies, wholesome proteins, and sometimes grains too. Epidemiological research in adults has shown that regular soup consumption is linked to improved diet quality, including higher intake of dietary fibre, protein, complex carbohydrates, and key vitamins and minerals, while reducing overall dietary energy density. While these studies were conducted in adults, the principle applies just as well to children. Soups offer a simple and tasty way to deliver a broad spectrum of nutrients in a parent- and kid-approved format.Helps with hydrationWith around 90% water content, soups are a sneaky way to boost fluid intake, especially on busy or sick days when sipping water alone might not cut it. Given that many children worldwide fall short of hydration goals, soups are a clever, tasty hydration hack. And when dehydration is a risk, say, after vomiting or diarrhoea, hydrating soups (like broths) can feel soothing and replenishing.Great for cold or sick daysNothing says ‘feel better soon’ like a warm bowl of soup. The steam helps clear stuffy noses, the warmth comforts a sore throat, and the nutrients help the body fight off bugs.Its easy-on-the-tummy nature also means it’s often one of the first things kids will take in when feeling unwell.Easy to sneak in veggiesBlending those leafy greens or sneaky squash into broth means you can hide the healthy stuff in plain sight. Even the most vegetable-averse kiddos are usually happy to drink up a tasty, well-seasoned soup without turning a hair. It's a stealthy but savvy way to boost veggie intake over meals and snacks.Want more sneaky, healthy ideas your kids will actually enjoy? Check out Top Hidden Vegetable Recipes for Picky Eaters for clever tricks like broccoli-blended mac & cheese, and so much more!Soup Staples to Keep on HandWhen it comes to whipping up quick, kid-friendly soups, having the right staples on hand makes all the difference. A well-stocked pantry means you can pull together a nourishing bowl in minutes, even on the busiest days. These basics will set you up for soup success:Basic broth (chicken, veggie, or bone broth)Always have a stash of good-quality broth on hand. Chicken, veggie or bone broth makes a fantastic soup base and adds umami flavour with minimal effort. They're perfect for thinning purées or loading with quick-cook add-ins like noodles or rice. Keep a few boxes or jars stocked so you can whip up a comforting bowl in no time.Soft vegetables (carrot, peas, corn, potatoes)Soft veggies like carrot, peas, corn and diced potatoes are kitchen MVPs for kid-friendly soups. They soften up quickly, offer bright colours that attract young eaters, and pack in fibre and vitamins. Bonus: they are easy to freeze and cook, so you can stash extras for even faster meal prep next time.Not sure which veggies deserve a spot in your trolley? This quick guide will show you the kid-friendly winners.Grains and pasta (rice, noodles, alphabet pasta)Tossing in grains or pastas, such as rice, little noodles or alphabet shapes, adds fun and substance to soups. They make bites more filling and kid-appealing (hello ABC-shaped drama!). Plus, they stretch a pot of soup into more servings — a win for your pantry and your schedule.Proteins (chicken, lentils, beans)Adding a protein like shredded chicken, lentils, or beans turns your soup from starter to substantial. These ingredients build satiety and supply important amino acids for growth. Legumes like beans and lentils are especially hearty, cost-effective, and keep well refrigerated. They’re a simple way to add a quick protein boost.Herbs for flavour (parsley, basil, not spicy ones)Sprinkle in mild, fresh herbs like parsley or basil to elevate flavour without heat, perfect for sensitive young palates. They add a fresh, garden-to-bowl vibe that can turn plain soup into something playful and fragrant. Avoid spicy herbs, which can overwhelm or put off little taste buds.6 Kid-Friendly Soup Recipes You Must TryNow that you know why soup is such a win for kids, let’s put it into action with recipes the whole family will love. These soup recipes are warm, nourishing, and designed with little taste buds in mind.Chicken Noodle SoupThis recipe is inspired by MasterChef Steph De Sousa’s Poached Chicken with Cinnamon, and it’s the perfect way to turn that homemade stock (and tender chicken) into a kid-friendly soup. It’s cosy, nourishing, and just the thing to warm little bellies on chilly days.Type: Chicken, Lactose FreeServes 6Prep Time: 5 minutes Cooking Time: 20 minutesIngredients1 pot of chicken stock (leftover from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon)400g thin egg noodles½ poached chicken, sliced1 bunch Bok choySpring onions, thinly sliced, to serveChili flakes, to serveRecipe1. If you are using the leftover chicken stock from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon, strain the stock into a large pot.  2.  Place the pot onto the stove and bring to the boil. 3. Add in the egg noodles and reduce the heat to medium. After a couple of minutes, add in the bok choy. 4. Once the noodles are cooked through, remove the soup from the heat. 5. Divide the soup amongst serving bowls.6. Top each bowl with pieces of the poached chicken. Sprinkle with spring onions and chili flakes.7. Serve immediately and enjoy.Tomato SoupThis classic gets a kid-friendly twist — creamy, cosy, and full of goodness thanks to the sneaky addition of potato. It’s quick to whip up, extra comforting on cool days, and the perfect way to get kids happily sipping their veggies.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Winter WarmerServes 4Prep Time: 10 minutesCooking Time: 35 minutes Ingredients1kg Roma tomatoes, halved3 tablespoons olive oil2 garlic cloves, crushed1 brown onion, chopped2 medium potatoes, chopped3 tablespoons tomato paste2 cups vegetable stock1 cup waterRecipe1. Preheat the oven to 200°C. Line a baking tray with baking paper.2. Place the tomatoes onto the baking tray, and drizzle with one tablespoon of the olive oil. Place into the oven for 20-25 minutes until softened.3. Meanwhile, heat a large saucepan over medium to high heat. Add in the remaining 2 tablespoons of olive oil. 4. Add the garlic and onion to the saucepan and cook for 2-3 minutes. Add in the potatoes and continue to cook, stirring occasionally, for 10 minutes. 5. Add in the tomato paste, vegetable stock and water. Stir to combine and bring to the boil. 6. Once the soup has boiled, cover the saucepan with a lid and reduce the heat to low. Continue to simmer the soup for 15 minutes until the potatoes have softened. 7. Add the roasted tomatoes into the soup. Use a stick blender to blend the soup until smooth. 8. Transfer the soup to serving bowls. Serve immediately and enjoy!Greek Lemon Chicken SoupBright, zesty, and surprisingly simple, this soup proves that even basic ingredients can make magic. The lemon adds a fresh twist that keeps it light, while the tender chicken makes it hearty enough for hungry little tummies. It’s a fun way to introduce kids to new flavours without overwhelming their taste buds. Type: Contains Chicken, Gluten Free, Lactose Free, Winter WarmerServes 4Prep Time: 10 minutesCooking Time: 30 minutes Ingredients2 litres of water 1 tablespoon vegetable stock powder2 large chicken breasts1 bunch dill, stems and leaves finely chopped, plus extra to serve2 lemons, zested and juiced½ cup medium grain white rice2 eggsRecipe1. Add the water and vegetable stock powder to a large saucepan over high heat. 2. To the saucepan, add the chicken breasts, dill, and lemon zest. Cover the saucepan with a lid and bring to the boil. 3. Once the soup is boiling, reduce the heat to low. Add in the rice, then simmer for 15 minutes. 4. Remove the chicken breasts from the soup, and then allow the soup to continue simmering over a very low heat.5. Use a pair of tongs to hold the chicken as it will be hot. Slice/shred the chicken into bite-sized pieces and set aside. 6. Add the juice of 2 lemons to a mixing bowl along with the 2 eggs. Whisk well to combine. Whilst you continue to whisk, use a ladle to slowly pour some of the hot soup into the egg mixture. Add in one more ladle full and whisk until combined. 7. Transfer the egg soup mixture back into the large saucepan containing the remainder of the soup. Whisk gently to combine. The soup should now look creamy. 8. Transfer the chicken back into the soup. Continue to simmer for a further few minutes until heated through. Remove from the heat. 9. Divide the soup between serving bowls. Sprinkle with the extra reserved dill leaves. Serve immediately and enjoy!Butternut Pumpkin SoupSweet, creamy, and naturally kid-approved, this butternut pumpkin soup is like sunshine in a bowl. It’s perfect for chilly days, easy to batch-cook, and a lifesaver for busy weeknights when you need a ready-to-go meal. Pair it with crispy wholemeal toast, and you’ve got a wholesome combo. Little ones will happily dunk and munch.Type: Vegetarian, Gluten FreeServes 6Prep Time: 10 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 garlic clove, crushed1 onion, diced1 large butternut pumpkin, approximately 1kg, peeled and diced3 small slices fresh turmeric (skin on), or 1 teaspoon dried turmeric1 teaspoon cumin1 litre vegetable stockCracked black pepperGreek yoghurt to serve, if desiredRecipe1. Heat a large pot over medium heat. Add the olive oil, garlic and onion. Cook for 5-10 minutes until softened. 2. Add the chopped pumpkin to the pot along with the turmeric and cumin. Stir to combine and cook for a couple of minutes. Pour over the vegetable stock and turn up the heat to bring to the boil. 3. Reduce the heat and allow the soup to simmer for 15 minutes or until the pumpkin is tender and falling apart when stirred.  4. Remove the soup from the heat and use a stick blender to blend the soup until smooth. Alternatively, allow the soup to cool slightly before blending in batches in a blender. 5. Return the soup to the heat to ensure it is heated through before serving. Divide between serving bowls and top with a dollop of Greek yoghurt and cracked black pepper. Enjoy! Pantry SoupGot a cupboard full of cans? This soup turns those forgotten pantry staples into a warm, tasty meal kids will actually enjoy. It’s super flexible. You can swap, mix, or skip ingredients based on what you have, making it the ultimate no-stress, kid-friendly soup hack for busy days. Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 30 minutesIngredients1 tablespoon olive oil1 onion, diced1 garlic clove, crushed1 large carrot, diced1 teaspoon dried oregano1 tablespoon tomato paste1x 400g tin tomatoes1L vegetable stock1x 400g tin chickpeas, drained and rinsed1x 400g tin lentils, drained and rinsedChopped parsley, fresh or driedCracked black pepperRecipe1. Heat a large saucepan or pot over low to medium heat. Add the olive oil, onion and garlic and sauté for 5 minutes until softened. Stir in the carrot and oregano and cook for a further 5 minutes. 2. Add the tomato paste and tin tomatoes and stir through. Add the vegetable stock and bring soup to the boil. Reduce the heat and simmer for 10-15 minutes. 3. Add in the chickpeas and lentils and stir through the soup. Cook for a further 5-10 minutes until heated through. Stir through the chopped parsley and black pepper. 4. Serve and enjoy!Leek and Potato SoupCreamy, cosy, and boosted with a hint of fennel, this leek and potato soup is simple but full of flavour. It’s perfect for batch cooking, so you’ve always got a wholesome, kid-friendly meal ready to go in the fridge or freezer. Want to make it heartier? Toss in some chunks of mild white fish at the end for extra protein power. Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 large leek, thinly sliced1 large bulb of fennel, chopped1L vegetable stock4 large potatoes, peeled and chopped1 tablespoon parsley100ml milkCracked black pepperRecipe1. Heat a large saucepan or pot over medium heat. Add the olive oil, leek and fennel. Reduce heat to low and cook for 10 minutes until softened, stirring occasionally. 2. Pour in the vegetable stock and add the potatoes. Increase the heat to medium and bring the soup to a simmer for 15-20 minutes until the potatoes are softened. 3. Remove approximately half of the soup and add to a blender with the parsley, then blend until smooth. Pour this back into the pot with the remaining soup. Add in the milk and simmer for a couple more minutes.  4. Serve the soup with cracked black pepper and a sprinkle of parsley. Enjoy!Wrapping UpSoups aren’t just warm and comforting; they’re a clever way to keep kids nourished, hydrated, and happily eating their veggies without the fuss. From pantry throw-togethers to creamy classics, these recipes prove that a good bowl of soup can be both nutritious and exciting for little taste buds. Whether you’re sneaking in extra greens, making big batches for busy weeks, or serving up a cosy dinner on a chilly night, soup deserves a permanent spot on your family’s menu. So grab that ladle, keep your favourite soup ingredients ready, and get ready to watch your kids slurp up the goodness, one spoonful at a time.Want even more kid-approved meal inspo? Head over to Feeding Fussy Kids for tried-and-tested recipes and tips that make healthy eating fun for the whole family.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Some mornings feel like negotiations at a five-star restaurant, with your child as the toughest food critic around. Getting them to eat can be exhausting. But a kid’s breakfast smoothie? That’s one meal that usually goes down without a fight. Imagine blending mango and spinach in the same glass, and instead of complaints, they’re asking for more.If your child struggles with textures, smoothies are also a smart workaround. Blending fruit, veggies and other healthy add-ins into a silky drink makes it easier for sensitive eaters to take in the nutrients without fuss. Research shows that children who are hypersensitive to textures, such as slimy or inconsistent foods, often reject certain foods entirely. By smoothing out those textures, you're bypassing the gag reflex while still delivering essential nutrients like iron, fibre, protein and healthy fats.In this article, you will learn why smoothies deserve a top spot on your morning table and what ingredients to always keep on hand to stay blending like a boss.Want Stress-Free Mornings? Check Out This Expert GuideIf your child’s idea of food variety is choosing between lollies and biscuits, Healthy Parents, Healthy Kids by Dr Nick Fuller offers science-backed, practical strategies to expand their tastes, without battles at the table. From sneaking veggies into smoothies to making family meals more balanced (and fun), this book helps turn picky eating into positive eating.Get your copy of Healthy Parents, Healthy Kids today and enjoy more happy, fuss-free moments in the kitchen.Why Smoothies Are Best For Kids’ BreakfastFrom nutrition to convenience, smoothies bring plenty to the breakfast table. Here’s what makes them such a winner for kids:Packed with nutrientsSmoothies sneak in a wide mix of vitamins, minerals and fibre all in one go. A study of preschoolers (ages 3–5) found that when fruit smoothies were jazzed up with dark green veggies like spinach or kale, 84% of kids tried them, and their intake covered 31% of their weekly USDA recommendation for dark green vegetables.Helps picky eatersStruggling to slide in broccoli? Blend in a handful of greens or grated carrot for a stealthy boost. In that same study on preschoolers, kids moderately liked the green smoothies, showing that adding veggies doesn’t kill the taste, and it actually boosts veggie intake.Easy to digestA smoothie is gentle on little tummies, which makes it perfect for kids who aren’t hungry first thing in the morning. The blending process breaks food down into an easily digestible form. This means their bodies get to work on absorbing nutrients without the 'too full’ feeling.Quick energy boostFruits, oats, and yoghurt give kids a great mix of carbs and protein to keep them energised until morning tea. Unlike sugary cereals that can cause a mid-morning crash, smoothies offer a steadier release of energy. It’s like sending them to school with a full tank rather than a sugar high.Customisable for any dietWhether your child is lactose intolerant, gluten-free, or just fussy, smoothies are easy to adapt. Swap regular milk for almond or oat milk, or throw in dairy-free yoghurt. There’s always a combination that works, no matter the dietary needs.Supports a healthy weightSmoothies can help kids get enough nutrients without overloading on processed foods. When made with the right balance of fruits, veggies, protein, and healthy fats, they’re filling but not overly high in calories. They can also be tweaked for kids who need more or fewer kilojoules.  Plus, research shows that thicker, lower-energy-density foods keep tummies satisfied for longer without the calorie hit.Good for hydrationSmoothies start with a liquid base, so they help keep kids hydrated, especially on hot mornings or after play. And beyond plain water, ingredients like milk and coconut water bring a little extra hydration power:Milk wins over water in helping kids rehydrate: skim milk outperformed plain water and matched sports-drink performance in restoring hydration post-exercise. Kids drinking milk plus water had better hydration markers (lower urine osmolality) than those reaching for soda or sugary drinks.Coconut water hydrates at a similar level to sports drinks, offering potassium and electrolytes as a natural alternative.Fun and colourfulFrom bright pink strawberry blends to vivid green spinach creations, smoothies look as exciting as they taste. Kids love picking their colours, which makes them more likely to drink the whole thing. It’s like edible art in a cup.Easy to prepareAll you need is a blender, a few ingredients, and five minutes. You can even make smoothie packs ahead of time. Just portion fruit and greens into freezer bags, then dump and blend in the morning. No pots, no pans, no drama.Can be made aheadSmoothies are a great make-ahead breakfast for chaotic mornings. Store them in the fridge overnight, and they’re ready to grab and go. They also hold up well in a thermos for kids who like to sip on the way to school.Curious how smoothies can help with picky eating? Find out more in Are Smoothies Good for Picky Eaters?What to Keep on Hand for Fuss-free SmoothiesThe secret to stress-free smoothie mornings is having the right staples ready to go. Below are the essentials worth keeping stocked in your fridge and freezer.Fresh or frozen fruits (banana, berries, mango, etc.)Bananas give smoothies creaminess and natural sweetness, while berries add colour and antioxidants. Mango brings a tropical twist and blends into a silky texture that kids love. Keeping frozen fruit on hand means you’re always ready for a quick blend without worrying about spoiling the produce.Leafy greens that blend well (spinach, kale in small amounts)Spinach is a go-to because it blends smoothly and has a mild flavour that disappears under fruit. Kale is a bit stronger, so start with small amounts for younger taste buds. Both are packed with vitamins A, C, and K, plus iron for growing bodies.Healthy add-ins: Greek yoghurt, oats, chia seedsGreek yoghurt brings creaminess and a protein boost, oats add fibre for longer-lasting energy, and chia seeds offer omega-3s for brain health. These extras turn a simple smoothie into a more filling, balanced meal.Wondering which yoghurt is best for your smoothie? Find out here.Base options: milk, almond milk, coconut waterRegular milk gives protein and calcium, almond milk is light and nutty, and coconut water adds subtle sweetness plus hydration. You can mix and match depending on your child’s taste and dietary needs. Just avoid juices with added sugar to keep it wholesome.Not sure which milk to pour in? We’ve got the options covered here.Top 3 Kids Breakfast Smoothie RecipesReady to put those ingredients to work? These kid-approved smoothie recipes are quick, tasty, and packed with goodness. Each one blends flavour with nutrition, making breakfast a breeze and keeping little tummies happy.Strawberry Smoothie BowlSmoothie bowls are making waves this summer, and they’re a fun twist on the classic kids’ breakfast smoothie. By pouring your blend into a bowl and adding colourful toppings, you turn breakfast into something that feels like a treat while still being balanced and nourishing. Top with fresh fruit, seeds, or even a quarter cup of nutty muesli for crunch. It’s a simple way to keep kids full and energised right through to lunchtime.Type: Vegetarian, Choose Gluten Free toppings if desiredServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 frozen banana3 medium strawberries1 cup low fat Greek yoghurt1 cup skim milkHandful ice cubesToppings:2 teaspoons chia seeds2 tablespoons rolled oats1 tablespoon shredded coconut10 cashew nutsExtra strawberries if desiredRecipe1. In a blender, combine the banana, strawberries, yoghurt, milk and ice cubes. Blend until combined and smooth.2. Pour out the smoothie mixture between 2 bowls and work quickly to arrange the toppings on top. Serve immediately and enjoy!Berry SmoothieA fresh and flavoursome smoothie is perfect for busy mornings when you need something quick but nourishing. For adults, you can always pair it with muesli or toast once you get to work, but for kids, it’s an easy grab-and-go option that still delivers plenty of energy. Adding chia seeds is a clever twist. They swell up in the liquid, making the smoothie more filling and encouraging slower sipping, which is great for digestion. On quieter mornings, you might mix things up with a heartier breakfast, but for school-day rush hour, this smoothie has you covered.Type: Vegetarian, Gluten Free, BreakfastServes 1Prep Time: 5 minutes Cooking Time: 0 minutesIngredients¼ cup frozen mixed berries½ banana1 cup (250ml) skim milk1 tablespoon Greek yoghurtHandful ice cubes1 teaspoon chia seedsRecipe1. Add the mixed berries, banana, milk, yoghurt, and ice cubes to a blender. Blend for 1-2 minutes until smooth.  2. Pour into a glass and stir in the chia seeds. Enjoy.Lean Green SmoothieWhy not sneak in an extra serve of veggies first thing in the morning? Smoothies make it easy to blend spinach, zucchini or even carrots with fruits, so kids won’t notice a thing. Using frozen produce gives it a thicker, creamier texture, and you can even prep it the night before for a no-fuss start. Just remember, blended drinks aren’t always as filling as whole foods, so pair the smoothie with something more substantial,  like toast or muesli, especially if you want lasting energy through the morning.IngredientsVegetarian, Gluten Free, BreakfastServes 1Prep Time: 5 minutes Cooking Time: 0 minutes½ banana (frozen)1 large handful baby spinach (frozen)1 cup (250ml) skim milk1 tablespoon Greek yoghurtHandful ice cubes1 teaspoon hemp seeds (optional)Recipe1. Add the banana, baby spinach, milk, yoghurt, ice cubes and hemp seeds to a blender. Blend for 1-2 minutes until smooth. 2. Pour into a glass and enjoy!  Final ThoughtsKids’ breakfast smoothies aren’t just trendy; they’re practical, nourishing, and a total lifesaver on busy mornings. With the right mix of fruit, veggies, protein and a good base, you can create endless variations that even picky eaters will enjoy. Also, they’re quick, colourful, and can be made ahead, making mornings less stressful for everyone.  Stock your fridge and freezer with the essentials, experiment with toppings or smoothie bowls, and watch breakfast turn into something your kids actually look forward to. One blend, and you’ll see why smoothies deserve a permanent spot in your morning routine.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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. 

When it comes to dinners, spaghetti bolognese ticks all the boxes: tasty, comforting, and secretly packed with nutrition. It’s the kind of meal that gets gobbled up without a fuss and often earns a request for seconds. Even better? You can sneak in veggies and lentils without compromising on flavour.Here’s the thing: 96% of Aussie kids aged 2–17 don’t eat enough vegetables daily. But mix those veggies into a rich, saucy bolognese? Game changer. It’s also a great way to boost iron and protein intake, especially for little ones going through growth spurts or those who prefer carbs to meat and veg.Whether you’re catering to a fussy eater or just want to whip up something wholesome and hearty for family dinner, this blog has you covered. We'll dive into the nutritional perks of this classic dish, share a kid-friendly beef and lentil bolognese recipe, and even throw in a bonus book rec to get the little ones more involved in the kitchen. Let’s get stirring!Level Up Spag Bol Nights With Healthy HabitsIf your child’s a fan of spaghetti bolognese, that’s a great start. Healthy Parents, Healthy Kids by Dr Nick Fuller shares simple, science-backed tips to help picky eaters branch out with confidence, without mealtime stress.Get your copy of Healthy Parents, Healthy Kids today and keep the momentum going.Why Bolognese Can Be a Healthy OptionSpaghetti Bolognese isn’t just a comfort food classic. It’s a surprisingly nutrient-rich option for growing kids. Here’s why this dish deserves a regular spot on your family’s meal rotation:High in ProteinLean beef and lentils are both excellent sources of protein, essential for building and repairing muscles, supporting a healthy immune system, and keeping little tummies full for longer.Source of IronRed meat is a well-known iron booster, and iron is crucial for cognitive development, healthy blood flow, and keeping energy levels up. Lentils add a plant-based iron kick, too.Contains Vitamin AIf you sneak in some carrots or capsicum, you’re also giving your kids a hit of vitamin A, which supports vision and a healthy immune system.Rich in Vitamin CTomatoes, often the base of any good bolognese, are naturally high in vitamin C. This antioxidant helps with iron absorption and supports skin, gum, and immune health.Provides FibreAdding lentils, grated veggies, or wholemeal pasta means more fibre, and a high fibre diet is great for digestion and helps kids feel fuller for longer.Contains Healthy FatsUsing a dash of olive oil or topping with a sprinkle of cheese adds heart-healthy fats, which kids need for brain development and energy.Good Source of B VitaminsBeef and wholegrains offer a mix of B vitamins like B6 and B12, which play a big role in brain health, mood, and turning food into usable energy.Supports Energy LevelsIron, protein, B vitamins, and good carbs all combine to give your child steady energy, perfect for playtime, learning, and growing.Aids Muscle GrowthProtein from beef and lentils helps build and repair muscle tissue — a must for active kids and busy bodies.Promotes Immune HealthBetween the vitamin C in tomatoes, the vitamin A from sneaky veggies, and the zinc in beef, this meal is a triple threat when it comes to supporting a healthy immune system.Tasty Beef and Lentil Bolognese Recipe For KidsThis isn’t just any pasta dinner. It’s a bolognese made with growing kids in mind. The combo of beef and lentils keeps it high in protein while cutting back on the amount of meat needed (your wallet will thank you, too). Lentils blend in so well, even the fussiest eaters won’t notice! Want to level it up? Add in extra veg like mushrooms, capsicum, or even grated pumpkin for more fibre, vitamins and all-round goodness.Type: Contains Meat, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 30 minutesIngredients300g wholemeal fusilli pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon oregano250g lean beef mince1 tablespoon tomato paste1x 400g tin crushed tomatoes½ cup vegetable stock1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperHandful of basil leaves, to serveRecipe1. Bring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. 2. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. 3. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. 4. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  5. To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!Love how lentils sneak into our bolognese? Be sure to check out this article for five more fuss‑free family dinner ideas that’ll have even the pickiest eaters asking for seconds.Wrapping UpThere’s a reason Spaghetti Bolognese is a weeknight favourite. It’s hearty, versatile and a brilliant way to sneak in extra nutrition without the dinner drama. By adding lentils and veg, you’re not just stretching the meal further, you’re also giving your kids a boost of fibre, protein, and essential vitamins that support their energy, growth and immune health.So next time you’re staring at the pantry wondering what to cook, give this kid‑friendly Bolognese a go. It's a guaranteed crowd‑pleaser with serious feel‑good benefits.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Who says creamy pasta is just for grown-ups? This recipe of carbonara for kids is here to prove that even the fussiest little food critics can fall in love with a silky, cheesy bowl of goodness. With simple ingredients and no raw egg drama, this kid-friendly twist on the Italian classic is made for busy nights and hungry tummies.Here’s the good stuff: a 2020 analysis found that kids who regularly eat pasta tend to have better overall diet quality and lower saturated fat intake, with no differences seen in added sugar and sodium intake compared to kids who don’t eat pasta. Even better? These pasta-loving kids also consumed more fibre, folate, iron, magnesium, and vitamin E, nutrients that are key for growth and development.So next time you're looking for a kid-approved dinner that’s tasty, nourishing, and easy to whip up, this creamy carbonara is where it’s at. Keep scrolling for your go-to recipe.Help Your Child Try More Than Just Plain PastaStuck in a cycle of buttered noodles and nothing else? Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, research-backed tips to gently expand your child’s food preferences, like moving from plain pasta to a creamy, kid-friendly carbonara.Grab your copy of Healthy Parents, Healthy Kids today and take the pressure off mealtimes.Why Carbonara’s Always a Hit with the KidsCarbonara is the ultimate comfort food—rich, creamy, and simple enough to win over even the pickiest eaters. It might just be the secret weapon in your dinnertime toolkit. And with all that cheesy, savoury goodness, it’s easy to see why kids are such big fans.No raw egg or strong cheese: This kid-friendly version skips anything too funky or fussy. No raw eggs, no overpowering parmesan. Just smooth, mellow flavour.Creamy and soft texture: That velvety sauce coats the pasta like a warm hug, making it perfect for younger eaters or kids who aren’t into crunchy or chunky meals.Mild flavours: Carbonara doesn’t rely on spicy or intense seasonings, so it’s great for sensitive tastebuds.Uses simple ingredients: Just pasta, a touch of cream, cheese, and maybe some finely chopped bacon or ham. Nothing too weird or hard to pronounce!Easy to chew and not messy: Unlike saucy, slippery meals, carbonara clings to pasta beautifully and won’t cause chaos at the table (or in the lunchbox).Feels like a ‘treat’ meal without being unhealthy: It’s rich and comforting, but when made with a few smart swaps, it can sneak in protein and calcium without the sugar or deep-frying.Kid-Friendly Zucchini Carbonara RecipeTraditional carbonara hails from Rome and is famous for its rich, creamy texture, without actually using cream. The classic version calls for egg yolks, pecorino cheese, black pepper, and guanciale (a cured pork made from pork cheek). But let’s be real: those ingredients aren’t exactly kid favourites.That’s why we’ve put a fun, veggie-packed twist on it with this zucchini carbonara for kids. It’s lighter, gentler on tiny tastebuds, and skips the raw egg while still delivering that creamy, comforting texture kids love. Plus, it’s a clever way to sneak in extra greens without a fuss at the dinner table.Type: VegetarianServes 4Prep Time: 5 minutes Cooking Time: 20 minutes350g dried spaghetti1 tablespoon olive oil 1 large zucchini, sliced into small pieces4 eggs½ cup grated pecorino Romano, or parmesan cheesePinch of black pepper1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the spaghetti and cook for approximately 10 minutes until al dente. Reserve ½ cup of the pasta cooking water, then drain and set aside. 2. Meanwhile, heat another large frying pan over medium heat. Add in the olive oil and zucchini. 3. Fry zucchini for a couple of minutes until cooked. Turn off the heat. 4. Meanwhile, add the eggs, cheese, pepper and 1-2 tablespoons of the pasta cooking water. Whisk well to combine. 5. Once the spaghetti is cooked, add into the large frying pan and stir through the zucchini. Make sure the frying pan is off the heat, then add in the cheese and egg mixture. Mix it quickly through the pasta to ensure the eggs do not scramble. Add in some more of the reserved pasta cooking water to ensure the sauce is nice and creamy. 6. Serve the spaghetti carbonara immediately, with extra black pepper if desired. Enjoy!Carbonara Ideas to Try With KidsReady to give carbonara your own twist? Here are some family-friendly variations that not only please little tastebuds but also sneak in a few nutritional wins along the way.Chicken and Cheese CarbonaraThis version swaps the traditional cured meat for shredded or diced cooked chicken, perfect for boosting the protein without adding too much salt or fat. Lean chicken is rich in B vitamins and iron, both of which are vital for a child’s energy production and cognitive development. It also adds a familiar flavour that many kids already enjoy, making it an easy dinner upgrade.Veggie Carbonara with Peas and CornSweet peas and corn add both colour and natural sweetness. It is a great way to get kids used to vegetables in their pasta. Research highlights that increasing vegetable exposure in early childhood can improve dietary variety later on. Also, peas are a good source of macronutrients, while corn contributes essential antioxidants like lutein for eye health.Cream-Only Carbonara (No Egg)Worried about raw egg or just want a super simple version? This egg-free variation uses light cream or milk to create a silky sauce that’s gentle on young stomachs. It’s a great option for toddlers or those with egg allergies, and you can still get a calcium and vitamin D boost from dairy, both crucial for growing bones and teeth.Mini Pasta Shell CarbonaraUsing mini pasta shells (like macaroni or small conchiglie) makes this dish more fun and manageable for little hands and mouths. These smaller shapes hold onto the sauce beautifully and reduce the risk of mess or choking. Younger children are more likely to eat foods they can easily handle, so switching up the pasta shape might actually increase acceptance of new ingredients too.Ham and Mild Cheese CarbonaraThis variation swaps guanciale or bacon with low-sodium ham and uses a mild cheese like mozzarella. It still gives that satisfying, savoury flavour without overwhelming young palates. Using lower-sodium options supports heart health early on, as excess salt intake can affect blood pressure and contribute to early stages of cardiovascular disease, starting in infancy.Spinach and Cheese CarbonaraFinely chopped or wilted spinach blends seamlessly into the creamy sauce, adding iron, folate, and vitamin K, which are all essential for healthy blood and immune function. A study notes that offering kids a greater variety of vegetables can encourage them to choose and eat more of them. Also, serving multiple vegetable options, such as in carbonara, during lunch at school or in after-school programs is a simple yet effective way to support healthier food choices.How to Serve Carbonara (Kid-Approved Ideas)Want to make carbonara even more appealing to kids? A few clever serving ideas can go a long way in turning dinner into a stress-free win.Use colourful or divided plates – Bright plates or those with separate sections can make meals feel more fun and manageable, especially for picky eaters who prefer foods not to touch.Serve with cucumber sticks or cherry tomatoes – Fresh veggies on the side add crunch, colour, and a dose of fibre. Plus, pairing familiar pasta with raw veggies can gently boost acceptance of healthier sides over time.Top with mild grated cheese – A sprinkle of mozzarella or mild cheddar adds flavour and calcium without overwhelming young tastebuds.Offer in small portions for little hands – Keeping servings small helps avoid overwhelm and encourages kids to ask for more if they’re still hungry. It’s a great way to promote intuitive eating.Add a side of garlic bread or soft roll – Kids love having something to dip, dunk or nibble on the side. Wholegrain options add a fibre boost, too.Serve warm, not hot – Letting carbonara cool slightly makes it safer and more enjoyable to eat, especially for toddlers still getting used to different temperatures.These small tweaks can help make carbonara feel exciting, familiar, and totally kid-approved.Want to encourage your little one to try more than just pasta? Check out our guide on how to eat healthy if you’re a fussy eater for tips on building healthier habits without the mealtime battles.Final ThoughtsCarbonara is more than just a creamy comfort food. It’s a kid-friendly classic that can be adapted in so many nutritious and delicious ways. Whether you’re sneaking in veggies, switching up the protein, or simply serving it on a fun plate with colourful sides, there’s a version to suit every little eater.Looking for more fuss-free pasta inspiration? Check out this article on Easy Recipes for Family Meal Planning for Picky Eaters for simple, pasta-centred strategies that make weeknight dinners a breeze.  Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Chicken curry for kids doesn’t have to mean bland or boring. And yes, even fussy eaters might surprise you with a clean plate after this one.Kids love flavour, just not heat. That's where a mild, creamy chicken curry comes in. It’s warm, comforting and packed with familiar ingredients like tender chicken, potato and carrots, all in a lightly spiced, coconutty sauce. According to research, repeated exposure, for instance to herbs and spices, can actually help children develop a broader taste palate. So a chicken curry is doing more than just filling hungry bellies.These versions skip the chilli but keep the flavour, using kid-friendly ingredients like tender chicken, potato and a splash of coconut milk. It’s comforting, nourishing, and packed with gentle spices that add depth without heat, perfect for busy weeknights when you want to serve up something wholesome (and hopefully complaint-free).Ready to see your kids enjoy curry night? Keep reading for the recipes and a few easy tips to make them even more nutritious.Spice Up Mealtimes the Easy Way. Grab This Fussy Eating FixIntroducing bold flavours like chicken curry to kids can be tricky, but Healthy Parents, Healthy Kids by Dr Nick Fuller is here to help. Backed by science and packed with practical tips, this guide gives you the tools to navigate fussy eating without stress. From first bites to full plates, it’ll help your child explore new foods with confidence.Get your copy of Healthy Parents, Healthy Kids today and make dinner a win, even on curry night.Benefits of Chicken Curry for KidsChicken curry isn’t just tasty. It’s also packed with goodness that growing kids can benefit from.Good source of protein for growth: Chicken is rich in protein, which helps support muscle development and tissue repair, especially important during growth spurts.Can include hidden veggies for extra nutrition: From grated zucchini to blended pumpkin or carrots, curry sauce is perfect for sneaking in extra veggies without the fuss. A win for fussy eaters.Warm and comforting meal: The gentle warmth of a mild curry makes it the ultimate comfort food. It’s a familiar texture with just enough flavour to keep things interesting.Easy to digest when made mild: When you skip the heat and keep the ingredients simple, chicken curry becomes a soothing option that’s easy on little tummies.Pairs well with rice or soft breads: Soft rice, roti or flatbreads make great sides for dipping and scooping, turning dinner into a hands-on experience kids actually enjoy.Can support immune health with spices like turmeric and garlic: Turmeric has natural anti-inflammatory properties, while garlic is known to act as an antidote against several illnesses. Even in small amounts, these gentle spices can give your dish a healthy edge.Top 5 Tasty Chicken Curry Recipes For KidsNot all curries are created equal, especially when cooking for little ones! These kid-approved chicken curry recipes are big on flavour but gentle on spice.Chicken and Lentil Green CurryThis kid-friendly green curry is a great way to introduce gentle spice and extra nutrition. Packed with protein-rich chicken and fibre-filled lentils, it’s a quick, healthy weeknight dinner the whole family can enjoy. We’ve kept it mild for younger tastebuds, and used a simple curry paste to save time, perfect for busy nights when you still want something nourishing on the table. Type: Contains Chicken, Gluten Free, Lactose Free, Nut FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 cup brown rice4 tablespoons good quality store-bought green curry paste1x 400g can light coconut milk200g chicken breast, sliced into bite sized pieces¼ butternut pumpkin, sliced into small pieces1 zucchini, chopped½ red capsicum, chopped1 carrot, sliced into small pieces1x 400g tin lentils, drained and rinsed100g shelled edamame Recipe1. Cook the brown rice according to packet directions.2. Whilst the rice is cooking, heat a large pot or saucepan over high heat and add the green curry paste. Fry for a couple of minutes until fragrant, then add the coconut milk and bring to a boil.3. Add in the chicken breast and allow to cook for 3-4 minutes until white. Return the heat to medium and add in all vegetables. Cover the pot and allow it to cook for 5 minutes. Add in the lentils and edamame and cook for another 5 minutes. Ensure the vegetables are cooked through. 4. Serve the curry with the brown rice and enjoy!Pumpkin Chicken CurryThis creamy pumpkin chicken curry is perfect for kids, with its naturally sweet flavour, smooth texture and gentle spices. It’s ideal for meal prep too, so you can double the batch and stash some in the freezer for an easy, fuss-free dinner. Feel free to mix in kid-approved veggies like carrots or peas, and keep the toppings simple. Add a dollop of yoghurt or a sprinkle of soft herbs like coriander. Save the chilli and cashews for the grown-ups.Type: Contains Chicken, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 onion, chopped4 medium sized chicken thigh fillets, chopped into large pieces1 teaspoon garam masala1 teaspoon turmeric1 teaspoon cumin1x 375ml can light evaporated milk½ of a small pumpkin, chopped1 small eggplant, chopped1 zucchini, chopped1x 400g tin lentils, drained and rinsed1 bunch bok choyHandful fresh coriander leavesCooked quinoa, to serveRecipe1. Heat the olive oil in a large pan over medium to high heat. Add in the onion and chicken and cook, turning often, for 4-5 minutes. 2. Stir in the garam masala, turmeric and cumin. Then pour in the evaporated milk. 3. Add in the pumpkin, eggplant and zucchini. Cover and simmer for 5-10 minutes until the vegetables have softened and the chicken is cooked through. 4. Stir in the lentils, bok choy and coriander. Allow to cook for a further 5 minutes until heated through. 5. Serve the curry alongside the quinoa. Serve immediately and enjoy!One Pot Creamy Chicken RisoniThis mild, curry-inspired risoni dish is perfect for kids who aren’t quite ready for traditional curries. It’s creamy, comforting and cooks up in just one pot, ideal for busy weeknights. Using simple ingredients and pantry staples, it’s a great way to introduce gentle spices while keeping things familiar and fuss-free for little eaters.Contains: ChickenServes 4-5Prep Time: 5 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 onion, choppedSprinkle of smoked paprikaSprinkle of fennel seeds3 large chicken breasts, chopped into large pieces1 clove garlic, minced1 ¼ cups risoni pasta2 cups chicken stock1 bag baby spinachJuice of 1 lemon½ cup Greek yoghurtRecipe1. Heat a large deep saucepan over medium to high heat. Add in the olive oil and swirl to coat the pan. 2. Add in the onion, as well as the paprika and fennel seeds. Cook, stirring regularly, for 5 minutes until lightly browned. 3. Add the chopped chicken breast to the pan, along with the garlic. Fry for 3-4 minutes, stirring often. The chicken will still be slightly pink, which is ok as it will continue cooking further. 4. Stir in the risoni, then pour over the chicken stock. Stir gently to combine, then cover the pot with a lid. Increase the heat to high – as soon as the liquid boils, reduce the heat to low and simmer for 10-15 minutes until the risoni has absorbed most of the liquid. 5. Add in the baby spinach, lemon juice, and yoghurt. Mix gently to combine, then once it is heated through remove it from the heat. 6. Serve immediately and enjoy!One Pot Asian-Style ChickenThis kid-friendly take on Asian-style chicken brings all the flavour without overwhelming little tastebuds. It’s a mild, saucy dish that comes together in one pot, perfect for weeknights when you want something quick, wholesome and easy to clean up. Serve with soft rice or noodles for a comforting dinner the whole family can enjoy. Type: Contains Chicken, Lactose FreeServes 4-6Prep Time: 5 minutesCooking Time: 30 minutes Ingredients2 tablespoons olive oil1 garlic clove, minced1 teaspoons ginger, minced4 large chicken thighs2 tablespoons soy sauce1 tablespoon rice wine vinegar1 teaspoon sesame oil1 cup Jasmine rice200g button mushrooms, sliced4 spring onions, sliced, plus extra to serve1 ½ cups chicken stockChili oil, to serveRecipe1. Heat a large deep saucepan over medium to high heat. Add in the olive oil and swirl to coat the pan. 2. Add in the garlic, ginger, and chicken thighs. Cook for 5 minutes on each side until golden, then remove from the pan. 3. To the saucepan add in the soy sauce, rice wine vinegar, sesame oil, rice, mushrooms and spring onion. Stir everything to combine, then pour over the chicken stock. Ensure that the rice is covered by the liquid. 4. Return the chicken thighs to the pan, and place them on top of the rice. Cover the pan and continue cooking until the liquid is bubbling. Once the liquid bubbles, reduce the heat to low and simmer for 10-15 minutes until all of the liquid is absorbed. 5. Remove the pan from the heat, keep the lid on, and set aside to rest for 10 minutes. The rice will steam and finish cooking. 6. Scatter the extra sliced spring onion over the top, and drizzle with chili oil. Serve immediately and enjoy! One Pot Italian Style ChickenWhile not your typical curry, this Italian-inspired chicken dish is just as comforting and full of gentle flavour, perfect for kids easing into more adventurous meals. It’s a one-pot wonder that’s easy to prepare, packed with veggies, and ideal for busy nights when you want something nourishing on the table with minimal fuss.Type: Contains Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 35 minutes Ingredients3 large chicken breasts2 tablespoons olive oilSprinkle of smoked paprika1 onion, chopped1 clove garlic, mincedSprinkle of oregano 2 bunches broccolini, chopped2 tablespoons tomato paste1 punnet mini truss tomatoes 1 cup vegetable stock1 bag baby spinach1 bunch of fresh basil leavesRecipe1. Heat a large deep saucepan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 2. Add the chicken breasts to the pan and sprinkle with paprika. Cook the chicken for 5-6 minutes on each side until golden. Remove from the pan and set aside.3. Add the remaining olive oil to the pan, then add in the onion, garlic, and oregano. Cook, stirring often for 5 minutes until softened. Add in the broccolini and sauté for a further 5 minutes. 4. Stir in the tomato paste, then slowly pour in the vegetable stock. Return the chicken breasts to the pan, along with the truss tomatoes. 5. Cover the saucepan with a lid and bring to the boil. Once boiling, reduce the heat to low. Simmer for 5-10 minutes, until the chicken is cooked through. 6. Remove from the heat, then stir in the baby spinach and basil leaves. Serve immediately and enjoy!What to Serve with Chicken Curry for KidsThe right sides can turn a simple curry into a fun, balanced meal for kids. Whether you’re catering to picky eaters or adventurous little foodies, these side options are gentle on the palate and great for dipping, scooping or balancing out flavours.Steamed white or brown rice – A classic base that soaks up all that yummy curry sauce. Brown rice adds extra fibre, while white rice keeps things soft and simple.Soft roti or naan – Tearable, dippable, and super kid-friendly, flatbreads make curry night feel hands-on and fun.Plain yoghurt – A cool, creamy side that balances mild spices and adds a calcium boost.Cucumber sticks – Crunchy and refreshing, perfect for cutting through warm dishes.Mild lentils – Soft and protein-packed, lentils make a great side or mix-in for growing appetites.Mashed sweet potato – Naturally sweet and smooth, this pairs beautifully with spiced curries and adds a veggie boost.Steamed broccoli or peas – Quick, easy, and full of nutrients, these are great ‘green’ options to round out the meal.Fruit slices – Apples, pears or grapes make a fun, sweet contrast to savoury curry and help finish off the plate on a high note.Looking for more clever ways to sneak in extra veggies? Check out our Top Hidden Vegetable Recipes For Picky Eaters for inspiration, perfect to pair with your favourite chicken curry.Final ThoughtsChicken curry doesn’t have to be off the table just because you’re cooking for kids. With a few simple tweaks, like keeping it mild, adding familiar ingredients, and serving it with fun, balanced sides, it can become a family favourite in no time. From hidden veggies to gentle spices, there’s plenty of room to nourish growing bodies and expand their taste buds.Whether you’re making a one-pot wonder or a creamy coconut curry, don’t be afraid to spice things up (just a little). Who knows? Curry night might just become the most requested dinner of the week.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Who can say no to a warm, gooey chocolate chip cookie? Especially when it’s homemade and made with the kids! If you’re after an easy, no‑fuss chocolate chip cookie recipe that’s perfect for little hands and big cravings, you’re in the right place.Baking with kids isn’t just about sweet treats. It’s a powerful learning moment. A 2014 study found that children aged 6–10 who helped prepare meals at home ate significantly more vegetables and consumed more calories overall compared to those who didn’t cook with a parent. They also reported feeling more positive about the food they prepared themselvesBeyond nutrition, baking supports physical development too. A 2025 observational study revealed that preschoolers who engaged in cooking tasks like stirring and mashing showed stronger fine motor skills, which is an important foundation for writing, dressing, and other daily tasks.And let’s not forget the joy. Measuring, mixing, and sneaking a few chocolate chips from the bowl creates memories and teaches early maths, sequencing, and independence. It’s the kind of hands-on, messy learning every child can get behind.Ready to stir up some fun and sweet learning? Let’s get baking! Bake the Joy Back Into Mealtimes. Start with This Parenting Must-ReadIf your child’s food choices start and end with sweets, Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical, science-backed strategies to help broaden their tastes, without taking the fun out of food. Whether you're baking chocolate chip cookies together or encouraging balanced meals, this book can help make food less of a fight and more of a joy.Get your copy of Healthy Parents, Healthy Kids today and enjoy more happy moments in the kitchen.Why Kids Love Chocolate Chip CookiesIt’s no mystery that chocolate chip cookies are a childhood classic for a reason. Here’s why they’re always a hit with little ones:Sweet and soft texture: That perfect combo of crisp edges and a soft, chewy centre makes every bite satisfying for kids (and let’s be honest, adults too!).Melty chocolate chips: Warm, gooey chocolate is hard to beat. Watching the chips melt straight from the oven is half the fun, and the flavour payoff is real.Fun to help make: From measuring flour to sneaking chocolate chips when no one’s looking, baking cookies is full of kid-friendly tasks that feel like play.Easy to eat and hold: No cutlery, no crumbs everywhere. Just grab and go. Perfect for little hands and busy snack times.Familiar and comforting flavour: There’s something about the smell and taste of a classic choc chip cookie that feels like home, making them a comforting favourite.Great as a snack or treat: Whether it’s packed in a lunchbox, served after school, or offered as a reward, cookies tick all the boxes for a kid-friendly treat.Choc chip cookies a hit? Check out our 6 Healthy Indulgent Desserts for Children for more sweet treats kids will love, minus the sugar overload.Here’s Your New Favourite Healthy Chocolate Chip Cookie Recipe for KidsThis simple recipe is perfect for baking with kids. It’s quick, fun, and uses ingredients you probably already have at home. Best of all, it delivers that classic chocolate chip flavour with a few better-for-you tweaks.Tahini Chocolate CookiesThese cookies are a fun twist on the classic chocolate chip variety. Perfect if you're looking to mix things up after trying our go-to kids’ cookie recipe. The tahini adds a rich, nutty flavour that pairs beautifully with chocolate, and they come together in no time. Try freezing them individually to help with portion control. They're seriously moreish!Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, SnacksMakes 16Prep Time: 5 minutesCooking Time: 10-15 minutesIngredients½ cup tahini1 egg3 tablespoons honey3 tablespoons olive oil1/3 cup cocoa powder2 tablespoons almond mealSprinkle of salt½ teaspoon bi-carb soda1/3 cup 70% dark chocolate, cut into small chunks or chipsRecipe1. Preheat the oven to 180°C and line a baking tray with baking paper. Add the tahini, egg, honey and olive oil to a mixing bowl and use a whisk to combine. 2. Add the cocoa powder, almond meal, a sprinkle of salt and the bi-carb soda. Fold slowly and gently to combine. Fold in the dark chocolate chips. 3. Spoon tablespoons of the mixture onto the baking tray and flatten slightly. 4. Bake for 10-12 minutes. The outside should be crisp, but the centre of the cookie will still be slightly soft.  5. Allow cookies to cool slightly on the tray then enjoy!Easy, Fun Serving Tips for Your Chocolate Cookie BatchOnce your cookies are baked and cooled (or slightly warm—yum!), there are plenty of fun and creative ways to serve them to kids. Not only do these tips make snacks more exciting, but they can also support healthier eating habits and sensory engagement.Serve with a Glass of MilkA classic combo! Cold milk and warm cookies are a match made in snack heaven. Plus, adding milk gives a calcium and protein boost, two key nutrients essential for growing kids.Add to Lunchboxes as a SurprisePop one into your child’s lunchbox for a sweet little treat. They’ll love the surprise. Research shows that children, on average, eat around 68% of what's packed in their lunchbox. So, including a small favourite can increase overall lunchtime consumption and satisfaction.Pair with Fruit Slices for BalanceBalance out the sweetness with fresh apple slices, strawberries or banana on the side. Making fruit a regular part of their diet may help improve insulin sensitivity and lower their risk of diabetes. Crumble Over Yoghurt or Ice CreamTurn dessert into a DIY sundae by crumbling cookies over vanilla yoghurt or ice cream. It adds texture, fun, and a bit of sensory variety that kids love.Warm Slightly Before ServingA quick 10-second zap in the microwave makes the chocolate chips melty and irresistible, perfect for sensory delight.Decorate With Extra Chips Or SprinklesLet the kids have fun with the final touch. Extra chocolate chips, colourful sprinkles, or a light dusting of cinnamon make it feel extra special.Final BiteThere’s something timeless about baking chocolate chip cookies with kids. Mixing the dough, sneaking a few choc chips, and watching them light up when the warm tray comes out of the oven. This simple recipe is more than just a treat. It's a chance to connect, teach, and create lasting kitchen memories. Whether you're whipping up a batch for the lunchbox, after-school snack time or just because, this kid-friendly cookie delivers on both flavour and fun.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.

Pasta night is basically a childhood rite of passage. Ask any parent and they'll tell you it's one of the few meals their kids will eat without complaint (sometimes even with joy!). And it’s no surprise. Pasta is warm, comforting, endlessly customisable, and ridiculously easy to whip up on a busy weeknight.But it’s not just convenient. Pasta has real nutritional upside, too. An analysis of randomised trials found that pasta leads to a significantly lower post-meal blood sugar spike compared to bread or potatoes, likely due to its low glycaemic index. That slow-release energy can help keep little tummies settled and moods steady. Another study found that pasta eaters had higher intakes of fibre, folate, iron, magnesium and vitamin E, and lower saturated-fat consumption, plus better overall diet quality, all compared with non-pasta eaters.So whether you’ve got a toddler with texture issues, a school-aged carb lover, or just need a dinner that won’t end in tears (yours or theirs), we’ve got you covered. Read on for simple, wholesome, and kid-approved pasta ideas that’ll make your weeknights way easier.Turn Pasta Night Into a Win. Grab This Must-Have Parenting GuideStruggling to get your child on board with anything other than plain pasta? Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with simple, research-backed tips for tackling fussy eating without turning the dinner table into a battleground. From sneaky veggie sauces to pasta twists even picky eaters will try, this book gives you smart, doable ideas the whole family can try. Get your copy of Healthy Parents, Healthy Kids now and make pasta night (and every night) a little easier.What Makes Pasta Good for KidsPasta isn’t just a dinnertime classic. It’s practically built for little eaters. Here’s why it’s a winner for families, especially when you’re juggling fussy appetites and tight schedules:Soft and easy to chew: Cooked pasta has a gentle texture that’s perfect for toddlers and younger kids still getting used to chewing. No hard edges or tricky bites.Quick to prepare: Most pasta dishes are quick and easy to make, making it a lifesaver on busy weeknights or when you’ve got a hangry kid on your hands.Works well with mild flavours: Whether it’s a light cheese sauce, tomato, or just butter and herbs, pasta pairs beautifully with gentle flavours that kids are more likely to accept.Can be served hot or cold: Leftovers? No problem. Pasta dishes taste great straight from the fridge or warmed up, making them perfect for lunchboxes or next-day meals.Easy to hide veggies: Blend some pumpkin into the sauce or grate zucchini into the mince. Pasta’s the ultimate disguise for adding extra nutrition without a fight.Great for batch cooking: Make a big batch on Sunday and you’ve got lunch or dinner sorted for the next couple of days. It stores well and reheats beautifully.Loved by picky eaters: There’s just something about pasta. Even the pickiest kids usually have a favourite shape or sauce, meaning fewer dinner-time battles and cleaner plates.Top 6 Pasta Recipes For KidsIf you are looking for pasta dishes that actually get a thumbs-up from your kids, these kid-friendly favourites are tried, tested, and totally fuss-free. Also, they make mealtimes easier and a lot more fun.One-Pot Pesto PastaThis green beauty is packed with flavour and nutrients, perfect for growing kids who need a boost of goodness even if they don’t love veggies. The best part? It’s all made in one pot, so there’s less mess and more time to enjoy dinner. Serve it warm for a cosy family meal or pop the leftovers in the lunchbox as a cold pasta salad the next day. Kids won’t even notice they’re eating something healthy.Type: Vegetarian, Vegan, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients300g wholemeal pasta (this dish works best with small shell or penne)1 head broccoli½ cup frozen green peas1 cup frozen edamame½ cup homemade green pestoPinch of salt and pepperRecipe1. Fill a large pot approximately half way with water and bring to the boil over high heat. Add the pasta and continue to boil for 5 minutes.2. Whilst the pasta is boiling, chop the broccoli into small pieces including the stem. Measure out the frozen edamame and peas and set aside. 3. Once the pasta has been boiling for 5 minutes, add in the broccoli and bring back to the boil. Once boiling again add the edamame and peas. Boil for another 3 minutes or until the pasta is cooked.4. Reserve ½ cup of the cooking water before draining the pasta and vegetables. Return to the cooking pot (with the heat turned off) and add in the cooking water, pesto and salt and pepper. Mix to combine. Enjoy!Pulse Penne Pasta Looking for a fun twist on the usual spag bol? This legume-based pasta sauce is packed with plant-based protein and fibre, making it a smart pick for growing kids. It’s hearty, tasty and a great way to introduce new flavours and textures without straying too far from what they already love. A simple, nutritious dinner that still ticks the kid-approved box. Type: Vegetarian, Lactose Free, Nut freeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients300g wholemeal penne pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced2 stalks celery, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon paprika1 tablespoon tomato paste1x 400g tin crushed tomatoes1x 400g tin red kidney beans, drained and rinsed1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperBasil leaves, to serveRecipe1. Bring a large saucepan of water to the boil over high heat. Add the penne pasta and cook for approximately 12 minutes until al dente. Drain. 2. Meanwhile, heat the olive oil in a large pot over medium heat. Add garlic clove and onion and sauté for a couple of minutes. Add celery, carrot, cumin and paprika and cook for another 5 minutes, stirring occasionally, until soft. Add tomato paste and crushed tomatoes. Fill up the tomato tin with water and pour into the pot. 3. Stir in the red kidney beans and lentils, and season with salt and pepper. Bring to the boil, then turn the heat down and allow to simmer for at least 15 minutes until thickened.4. Divide cooked pasta between four serving bowls, and top with ladles of the pasta sauce. Scatter torn basil leaves over the top and serve. Enjoy!Pasta with Tahini SauceCreamy, nutty, and totally different from your usual cheese or tomato-based sauces, this pasta is a fun way to introduce new flavours to your child’s plate. Tahini adds a smooth texture and a dose of healthy fats, perfect for little ones who need energy for all that running around. If your kids haven’t tried tahini yet, this dish is a gentle and tasty place to start.Type: Vegetarian, Vegan, Lactose FreeServes 6Prep Time: 10 minutesCooking Time: 15 minutesIngredients500g wholemeal pasta 1 tablespoon olive oil1 cup frozen peas1 cup frozen edamame1x 400g tin chickpeas, drained and rinsedExtra lemon juice, to serveSprinkle of sesame seeds, to serveFor the tahini sauce:½ cup tahini Zest and juice of 1 lemon1 garlic clove, mincedHandful parsley leavesHandful basil leavesHandful mint leaves½ cup water1 tablespoon olive oilSprinkle of salt and pepperRecipe1. Bring a large saucepan of water to the boil over high heat. Add the pasta and cook for approximately 12 minutes until al dente. During the last minute of cooking, add in the frozen peas and edamame and cook until bright green but still crunchy. Reserve ½ cup of the pasta cooking water, then drain the pasta, peas and edamame. 2. Meanwhile, make the tahini sauce. In a small blender add the tahini, lemon zest, lemon juice, herbs and ½ cup of water. Blend until smooth. Stir in the olive oil and season with a good pinch of salt and pepper. 3. Add the pasta, peas and edamame back into the large saucepan but off the heat. Add in the chickpeas, then pour over the tahini sauce and the reserved pasta water. Stir to combine everything together. 4. Serve with an extra drizzle of lemon juice and scatter with sesame seeds. Enjoy!Pantry PastaRunning low on groceries? This kid-friendly pasta recipe is perfect for those ‘what’s for dinner?’ nights when the fridge is looking bare. It uses simple pantry staples and whatever veggies you’ve got on hand, making it both flexible and family-friendly. Quick, comforting and endlessly customisable, it’s a great go-to for feeding hungry kids without the stress. Type: Lactose Free, FishServes 4Prep Time: 5 minutesCooking Time: 15 minutesIngredients300g wholemeal spaghetti2 tablespoons olive oil2 garlic cloves, crushed1 teaspoon chilli flakes, plus extra to serve1 bunch broccolini, sliced into florets½ bunch kale, stems removed, and leaves choppedHandful parsley leaves, choppedJuice and zest of 1 large lemon1 large tin tuna in springwater, drained and flaked into smaller pieces Freshly ground black pepperRecipe1. Half-fill a large saucepan with water and bring to the boil over high heat. Add the spaghetti and cook for approximately 12 minutes until al dente. Reserve a cup of the water that the pasta cooked in before draining. 2. Meanwhile, heat a frying pan over low heat. Add the olive oil, garlic and chilli flakes and heat until fragrant. Keep the heat over low to medium so that the garlic does not start spitting out of the pan. 3. Add the broccolini, kale and parsley to the frying pan and stir through the oil mixture. Add about half of the pasta water to the pan and turn up the heat to medium to high. Allow the vegetables to cook for a couple of minutes.  4. Add in the lemon juice and zest as well as the tuna. Add the drained spaghetti into the frying pan and mix the spaghetti through the sauce mix. Add more pasta water if needed so that everything coats the pasta. 5. Sprinkle with black pepper and extra chilli flakes if desired. Enjoy!Creamy Green PastaThis vibrant green pasta looks indulgent but is secretly packed with veggies, perfect for sneaking some extra goodness into your kid’s dinner without them even noticing. It’s smooth, creamy and full of flavour, making it a hit with little ones who might normally turn up their nose at anything green. Skip the chilli flakes for the kids, or keep them on the side for the grown-ups. Type: VegetarianServes 6-8Prep Time: 10 minutes Cooking Time: 30-35 minutesIngredients400g wholemeal short pasta (shells or spirals work well)1 ½ cups frozen peas, defrosted½ cup frozen shelled edamame, defrosted1 head broccoli, chopped 1 zucchini, chopped1 cup Greek yoghurt 1 garlic clove1 teaspoon seeded mustardHeaped handful fresh parsley leavesCracked black pepper, to serveChili flakes, to serveRecipe1. Bring a medium pot of water to the boil and boil the pasta until cooked. In the final couple of minutes add in 1 cup of the peas, as well as the edamame to heat through. 2.  Reserve ½ cup of the pasta water before draining the pasta, peas and edamame.3. Meanwhile, steam the broccoli and zucchini for 10 minutes until tender.4. To make the pasta sauce, blend the yoghurt, garlic, mustard, remaining ½ cup peas, and a sprinkle of parsley leaves until smooth. 5. Add the cooked pasta, peas, edamame, broccoli, and zucchini to a large bowl. Pour over the dressing and add the reserved pasta water. 6. Stir everything gently to combine. 7. Serve immediately sprinkled with extra parsley, pepper, and lots of chili flakes. Enjoy!Simple Ricotta PastaThis must be our most simple pasta recipe yet – only 3 ingredients! This is a great dish to prepare when you are low on time and hungry. As this dish has minimal ingredients, it will taste best with the highest quality ingredients that you have access too. This pasta is best eaten right away, rather than stored and re-heated later. Type: VegetarianServes 6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients500g orecchiette pasta300g fresh ricottaBlack pepper to serve (optional)Recipe1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the orecchiette pasta and cook for approximately 8-10 minutes until al dente. Remove from the heat. 2. Reserve 1 cup of pasta water. Drain the pasta and then return the pasta to the large saucepan.   3. Mash the ricotta in a bowl, then slowly add in some of the reserved pasta water. Add in enough pasta water to reach a thick and creamy sauce consistency. 4. Add the ricotta into the large saucepan with the cooked pasta. Stir well to combine. 5. Serve the pasta immediately, with a sprinkle of black pepper if desired. Enjoy!How to Make Pasta for Kids HealthierPasta is a great base for adding more nutrients without losing flavour. Here are some easy ways to boost the goodness in your kid’s pasta bowl, most of which they won’t even notice.Grated zucchini: Stir it into sauces, it melts right in and adds moisture without changing the taste.Chopped spinach: A handful of finely chopped baby spinach wilts easily into warm pasta for a sneaky iron boost.Steamed broccoli: Lightly mash it and mix through for extra fibre and vitamin C.Mashed pumpkin: Adds natural sweetness and a creamy texture, perfect in cheese or white sauces.Cooked lentils: Great in Bolognese-style sauces for added protein and fibre, especially for meat-free meals.Shredded chicken: An easy way to add lean protein to keep kids fuller for longer.Cottage cheese or ricotta: Mild in flavour and packed with calcium. It is great stirred through or dolloped on top.Sweet corn: Adds colour, crunch and natural sweetness that kids tend to love.Canned beans (rinsed): Butter beans or cannellini beans blend well into sauces and are rich in fibre and protein.Cherry tomatoes (halved): Bursting with flavour and antioxidants, perfect for roasting or adding fresh.Olive oil instead of cream sauces: Swap heavy creams for a splash of olive oil and a sprinkle of parmesan for a lighter, heart-healthy option.Wholemeal or legume-based pasta: Boosts fibre and protein without much change in taste, ideal for growing bodies.Check out this excellent read on Easy Recipes for Family Meal Planning for Picky Eaters, featuring smart ways to build fuss-free meals using family favourites like pasta, complete with tips on sneaking in veggies and keeping dinner stress-free..Wrapping UpPasta really is a parent’s best friend—quick, versatile, and almost always a hit with the kids. Whether you’re sneaking in extra veggies, trying new flavours, or just need a no-fuss dinner everyone will actually eat, pasta’s got you covered. With a few clever swaps and nutritious add-ins, you can turn even the simplest bowl into a balanced, kid-approved meal.So go ahead. Mix, match, and make it your own. Because when pasta night runs smoothly, the whole evening does too.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs 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.