5 Meal Prep Ideas for Picky Eaters

Meal prepping can feel like a challenge when you’re cooking for picky eaters. But with a bit of creativity and planning, you can whip up delicious meals that everyone will enjoy – and have them ready to go throughout the week! Here are 5 meal prep ideas to please even the fussiest palates, along with a unique recipe to get you started.

1. DIY Mini Pizzas

Pizza is a crowd-pleaser, and these mini pizzas are a fun and customizable option that picky eaters will love assembling themselves.

Ingredients

• Whole wheat English muffins, split
• Pizza sauce
• Shredded mozzarella cheese
• Toppings of choice (pepperoni, diced ham, pineapple chunks, sliced olives, chopped bell peppers, etc.)

Instructions

1. Preheat oven to 350°F (175°C).
2. Spread a thin layer of pizza sauce on each English muffin half.
3. Sprinkle with mozzarella cheese.
4. Add desired toppings.
5. Bake for 10-12 minutes, or until cheese is melted and bubbly.

Meal Prep Tip: Prepare a batch of English muffin pizzas and let them cool completely. Store them in an airtight container in the refrigerator. For a quick lunch or snack, simply grab one and reheat in the microwave or toaster oven.

2. Chicken Nuggets & Rainbow Veggie Sticks

Chicken nuggets are a classic picky eater favorite, and pairing them with colorful veggie sticks and a yummy dip makes for a balanced and appealing meal.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/2 cup panko bread crumbs
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 egg, beaten  
• 2 tablespoons olive oil
• Assorted colorful veggie sticks (carrots, celery, bell peppers)
• Hummus or ranch dressing for dipping

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow dish, combine panko, Parmesan cheese, garlic powder, paprika, salt, and pepper.
3. Dip chicken pieces in beaten egg, then coat in panko mixture.
4. Place chicken on prepared baking sheet and drizzle with olive oil.
5. Bake for 15-20 minutes, or until cooked through and golden brown.
6. Serve with veggie sticks and dip.

Meal Prep Tip: Bake a large batch of chicken nuggets and store them in the refrigerator. Pack them with veggie sticks and dip for an easy and healthy lunch.

3. Build-Your-Own Pasta Salad

Pasta salad is a versatile dish that can be customized to please even the pickiest eaters. Let them choose their own mix-ins for a fun and interactive meal prep experience.

Ingredients

• 1 pound pasta (rotini, penne, or similar)
• 1/2 cup Italian dressing
• Mix-in options: chopped cherry tomatoes, chopped cucumber, chopped black olives, shredded mozzarella cheese, diced ham or salami, etc.

Instructions

1. Cook pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine cooked pasta and Italian dressing.  
3. Set out small bowls or containers with the various mix-in options.
4. Let everyone build their own personalized pasta salad bowls.

Meal Prep Tip: Cook a large batch of pasta and portion it into individual containers. Arrange the mix-ins in separate containers so everyone can customize their pasta salad throughout the week.

4. Breakfast Burritos

These freezer-friendly breakfast burritos are a lifesaver on busy mornings. Pack them with simple ingredients that picky eaters will enjoy, and they’ll be ready to grab and go whenever hunger strikes.

Ingredients

• 6 large eggs
• 1/4 cup milk
• Salt and pepper to taste
• 1/2 cup shredded cheddar cheese
• 1/2 cup cooked sausage or bacon, crumbled
• 6 flour tortillas

Instructions

1. In a medium bowl, whisk together eggs, milk, salt, and pepper.
2. Heat a large skillet over medium heat. Add egg mixture and cook, stirring occasionally, until scrambled and set.
3. Stir in cheese and sausage or bacon.
4. Warm tortillas in a dry skillet or microwave.
5. Place about 1/4 cup of the egg mixture in the center of each tortilla.
6. Roll up tightly and wrap in foil.

Meal Prep Tip: Freeze the wrapped burritos. To reheat, unwrap and microwave for 1-2 minutes or until heated through.

5. Yogurt Parfait Power-Ups

Yogurt parfaits are a healthy and easy breakfast or snack option that picky eaters will love. Get creative with the toppings and let them build their own parfait creations.

Ingredients

• Plain or flavored yogurt
• Granola
• Mixed berries or sliced fruit

Instructions

1. In small containers or mason jars, layer yogurt, granola, and fruit.
2. Repeat layers until container is filled, ending with fruit on top.
3. Refrigerate until ready to eat.

Meal Prep Tip: Prepare several parfaits at once and store them in the refrigerator for a quick and healthy breakfast or snack.

Conclusion

Meal prepping for picky eaters doesn’t have to be stressful! With a little planning and these kid-friendly recipes, you can have a week’s worth of delicious and satisfying meals ready to go. Remember, keep it simple, get creative, and most importantly, have fun in the kitchen!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.