6 Healthy Meal Prep Recipes for Kids

Meal prepping doesn’t have to be boring, especially when it comes to feeding your little ones! These six recipes are not only packed with nutrients but also easy to prepare in advance, saving you time and ensuring your kids have healthy options readily available. From bento box delights to make-ahead breakfasts, these ideas will make mealtime a breeze.

1. Mini Frittatas

These bite-sized egg muffins are a fantastic way to sneak in veggies and protein. Plus, they’re perfect for grab-and-go breakfasts or snacks. Frittatas are a versatile and convenient option. Make a batch on the weekend, and your kids can grab them throughout the week.

Ingredients

• 6 large eggs
• 1/4 cup milk
• 1/4 cup shredded cheese (any kind you like)
• 1/4 cup chopped cooked vegetables (broccoli, spinach, bell peppers, etc.)
• Salt and pepper to taste

Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, whisk together eggs, milk, cheese, vegetables, salt, and pepper.
3. Pour the mixture into the greased muffin tin, filling each cup about 2/3 full.
4. Bake for 15-20 minutes, or until the frittatas are set and slightly golden.
5. Let cool slightly before removing from the muffin tin.

Meal Prep Tip: Store the frittatas in an airtight container in the refrigerator for up to 3 days. They can be enjoyed cold or reheated in the microwave.

2. Turkey and Cheese Roll-Ups

These fun and easy roll-ups are a hit with kids. They’re packed with protein and can be customized with different fillings. Roll-ups are a portable and mess-free lunch or snack option. They’re perfect for school lunches or on-the-go snacks.

Ingredients

• 4 whole-wheat tortillas
• 4 slices deli turkey breast
• 4 slices cheese (cheddar, provolone, or your child’s favorite)
• 1/4 cup hummus or cream cheese (optional)
• Baby spinach leaves or shredded lettuce (optional)

Instructions

1. Spread a thin layer of hummus or cream cheese on each tortilla (optional).
2. Layer turkey, cheese, and spinach or lettuce on each tortilla.
3. Roll up the tortillas tightly.
4. Cut each roll-up into bite-sized pieces.

Meal Prep Tip: Wrap each roll-up individually in plastic wrap or foil. Store in an airtight container in the refrigerator for up to 3 days.

3. DIY Bento Boxes

Bento boxes are a fun way to pack a variety of healthy foods. Get your kids involved in creating their own colorful and balanced meals. You can customize them to your child’s preferences and dietary needs.

Ingredients

• A variety of finger foods such as:
  • Cut-up fruits (grapes, berries, melon, etc.)
  • Cut-up vegetables (carrots, cucumbers, bell peppers, etc.)
  • Crackers or pretzels
  • Cheese cubes or string cheese
  • Hard-boiled eggs
  • Yogurt or applesauce
  • Nuts or seeds (if age-appropriate)

Instructions

1. Divide the bento box into sections.
2. Fill each section with a different finger food.
3. Get creative with shapes and colors to make it fun!

Meal Prep Tip: Prepare the individual components in advance. Store cut-up fruits and vegetables in airtight containers in the refrigerator. Assemble the bento boxes the night before or in the morning.

4. Pasta Salad with Veggies and Cheese

This colorful pasta salad is a crowd-pleaser. It’s packed with nutrients and can be customized with your child’s favorite vegetables and cheese. Pasta salad is a filling and satisfying lunch option. It’s also a great way to use up leftover vegetables.

Ingredients

• 1 cup cooked pasta (any shape)
• 1/2 cup chopped vegetables (cherry tomatoes, cucumbers, bell peppers, etc.)
• 1/4 cup shredded cheese
• 1/4 cup Italian dressing or vinaigrette

Instructions

1. In a bowl, combine cooked pasta, vegetables, cheese, and dressing.
2. Toss to coat.

Meal Prep Tip: Cook the pasta in advance and store it in the refrigerator. Assemble the salad the night before or in the morning.

5. Yogurt Parfait Popsicles

These healthy and refreshing popsicles are a fun and nutritious treat. These popsicles are a make-ahead treat that kids will love. They’re perfect for hot days or as a healthy dessert.

Ingredients

• 1 cup plain yogurt
• 1/2 cup berries (fresh or frozen)
• 1/4 cup granola
• Honey or maple syrup to taste (optional)

Instructions

1. In a blender or food processor, combine yogurt, berries, granola, and honey or maple syrup (if using).
2. Blend until smooth.
3. Pour the mixture into popsicle molds.
4. Insert popsicle sticks.
5. Freeze for at least 4 hours or overnight.

Meal Prep Tip: Make a big batch of popsicles and store them in the freezer for a quick and healthy snack.

6. Oatmeal Cups

These baked oatmeal cups are a delicious and nutritious breakfast option. They’re packed with fiber and can be customized with different toppings. Oatmeal cups are a grab-and-go breakfast option that’s both healthy and satisfying. They’re also a great way to use up ripe bananas.

Ingredients

• 2 cups rolled oats
• 1 ripe banana, mashed
• 1/2 cup milk
• 1/4 cup applesauce
• 1/4 cup chopped nuts or seeds
• 1/4 cup dried fruit
• 1/2 teaspoon cinnamon
• Pinch of salt

Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, combine all ingredients.
3. Divide the mixture evenly among the greased muffin cups.
4. Bake for 20-25 minutes, or until the oatmeal cups are set and slightly golden.
5. Let cool slightly before removing from the muffin tin.

Meal Prep Tip: Store the oatmeal cups in an airtight container in the refrigerator for up to 3 days. They can be enjoyed cold or reheated in the microwave.

Final Thoughts

With a bit of planning, meal prepping for kids can be a breeze. These recipes are not only healthy and delicious but also easy to prepare in advance, saving you time and ensuring your little ones have nutritious options readily available. So get creative, have fun, and make mealtime a happy and stress-free experience for the whole family!