These beef zucchini meatballs are great on their own and perfect for meal prep. For a quick dinner, try them wrapped in crescent roll dough with a little cheese and then dipped in pizza sauce!

*Thanks to the Ohio Beef Council for sponsoring this post*

Hi friends!

I’m excited to share these Beef Zucchini Meatballs with you today for a couple of reasons:

• They’re super easy to make and meatballs are one of my favorite things to add veggies to. This time we’re using zucchini because it’s always in such abundance during the summer months.
• You can prep them ahead of time to have them on hand to eat on their own or to add to meals like spaghetti, meatballs subs and more!
• If you prep them ahead of time you can use them to make a quick and easy kid-friendly dinner during the week by adding some cheese and wrapping them in crescent roll dough.

You guys know I love meal prep! I have a whole Mastering Meal Prep course! Today we’re using ground beef to do some meal prep which provides protein along with things like iron and B vitamins. Including nutrient-rich foods like beef in a balanced diet helps promote strong, healthy bodies and OhioBeef.org has tons of great beef recipes to check out!

So when you see ground beef on sale, be sure to stock up! Transfer from packages to freezer-safe bags and press the meat flat. It takes up less space in the freezer and also thaws quickly when you’re ready to use it to make things like these meatballs 🙂

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How To Make Crescent-Wrapped Beef Zucchini Meatballs

Prepping the meatballs ahead of time makes this dinner really easy to throw together. All you need is a roll of crescent dough and some cheese. To make them:

• Make and cook the meatballs and let them cool completely.
• Spread out the crescent dough. It’s easiest to use the single sheet kind but you can also just press the seams together on crescent roll dough to make a solid sheet.
• Sprinkle the dough with mozzarella cheese.
• Cut into squares (size will vary depending on the size of your meatballs).
• Place a meatball in each square, then wrap the dough around it and press the edges together to seal. I would suggest cutting one square and assembling it to make sure it’s the right size before cutting all of your squares.
• Spray with oil and sprinkle with oregano and cheese, then bake for about 12 minutes.
• Serve with marinara sauce for dipping.

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Here’s the exact recipe:

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Crescent Wrapped Beef Zucchini Meatballs Recipe

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★★★★★

5 from 1 review

These beef zucchini meatballs are great on their own and perfect for meal prep. For a quick dinner, try them wrapped in crescent roll dough with a little cheese and then dipped in pizza sauce!

• Author: Lindsay
• Yield: Serves 4

Ingredients

Scale1x2x3x

• 1 pound ground beef (I use 85/15 or 90/10)
• 1/2 cup panko breadcrumbs
• 1 tsp oregano
• 1/2 tsp garlic powder
• 1 egg
• 3/4 cup shredded zucchini (squeezed to remove some moisture)*
• pinch of salt
• optional – 1/4 cup parmesan cheese
• 1 – 2 tubes crescent roll dough
• approx 1 cup shredded mozzarella cheese
• pizza sauce or marinara sauce for dipping

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Instructions

To Make The Meatballs:

1. In a bowl, combine beef, panko, spices, egg, zucchini and parmesan (if using).
2. Mix with hands until well combined. 
3. Form into small meatballs (1 Tbsp or less works best).
4. Bake at 400 degrees F for approximately 10 minutes, flipping halfway through (or until internal temp reaches 165 degrees F)
5. Let cool completely. 

To Make The Crescent Wrapped Meatballs

1. Spread crescent dough onto a flat surface. Press seams together if needed to make a solid sheet. 
2. Sprinkle with about 3/4 cup shredded cheese. 
3. Cut into squares and place a meatball on each square.
4. Roll the dough around the meat and cheese and press to seal the seams, then place on a baking sheet lined with parchment paper.
5. Spray the tops with oil and sprinkle with oregano/press a little shredded cheese on top.
6. Bake at 375 degrees for about 12 minutes.
7. Serve with sauce for dipping.

Notes

*You can chop the zucchini after you shred it to make it even smaller and less noticeable in the meatballs

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Beef Zucchini Meatballs FAQs

How long can you store meatballs in the fridge?

These meatballs should be fine for 3-4 days if kept in the fridge making them perfect for food prep because you can prep them over the weekend and enjoy during the week. Here are some ideas:

• Use them to make a quick spaghetti dinner
• Make meatballs subs
• Chop them up and add to pizza
• Wrap them in crescent dough
• Add to a salad
• Serve with barbeque sauce and roasted sweet potatoes

Can you freeze beef zucchini meatballs?

Yes! Let them cool completely, then transfer to a freezer-safe bag and freeze up to 3 months. To defrost, just move them to the fridge overnight.

What to serve with beef zucchini meatballs?

Try serving with a side of steamed vegetables and your favorite carb (rice, pasta, baked sweet potato etc. Or change things up by adding a new sauce. You could also serve them in a baked pasta dish with a side salad.

What can I use besides zucchini?

If you don’t have zucchini on hand you could use yellow summer squash, shredded carrots, finely diced bell peppers or even some chopped frozen spinach (just thaw and squeeze excess water out).

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Be sure to let us know if you try these!

–Lindsay–

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These Healthy Black Bean Brownies are kid-friendly, full of fiber and perfect for a snack or dessert!

*Originally posted 2/22. Updated 6/23*

Hi friends!

I’m excited to share the best black bean brownies with you guys today. To be honest, I would actually call these black bean bars since they’re not overly sweet and full of protein and fiber unlike traditional brownies, but people searching for this type of recipe want brownies, so that’s what we’ll call them! If you’re looking for healthy brownies without the beans, my Gluten-Free Sweet Potato Brownies are a longtime favorite around here.

If you’re a longtime reader, you know putting beans, lentils and veggies into baked goods is one of my specialties! Looking for some other kid-friendly snacks? Try these:

• Sweet Potato White Bean Bars
• Lentil Banana Muffins
• Apple Cinnamon Red Lentil Muffins
• Pumpkin Bean Bread
• Sweet Potato Cookies

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Do black bean brownies taste good?

I’ve been getting requests for a muffin or bar recipe using black beans for several years now and I’ve always worried the bean taste would be stronger and more noticeable than white beans so I’ve avoided them. But I’m here to tell you that the beans are totally hidden in this recipe! If you didn’t know they were in there you would never guess. 

Baking with Beans 

What do black beans replace in baking?

I usually think of beans as an addition to baked goods rather than a replacement for something else because I like to think about all the benefits they add. However, beans are known for being a good substitute for some of the butter and/or oil in typical baked goods.

What are the benefits of baking with beans?

So what are the benefits of baking with beans? It’s an easy way to add protein and fiber! You can also use pureed beans to replace some of the butter in recipes for cookies and other baked goods. I tend to puree whole beans, lentils etc into my baked goods but you can also by things like chickpea flour and experiment with replacing up to half your wheat flour. You’ll be adding fiber, protein and other nutrient like B6, potassium, zinc and antioxidants.

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Vegan Black Bean Brownies

This particular recipe uses 2 eggs. To make them vegan, try replacing the eggs with flax eggs. One flax egg = 1 Tbsp ground flax + 3 Tbsp water. Mix and let sit 5 min before using. Be aware that this may change the texture of the recipe a bit.

Gluten-free Black Bean Brownies

Are black bean brownies gluten-free?

Simply adding black beans to these brownies doesn’t make them gluten-free unless you also make changes to the flour. I’ve tried leaving the flour out of this recipe and they taste great, they’re just a bit more crumbly. I’d definitely recommend trying these Gluten-Free Sweet Potato Brownies.

It’s also super easy to make these black bean brownies gluten-free. The only thing you need to replace is 1/3 cup flour. I’ve had success using a 1:1 gluten-free blend like King Arthur Measure for Measure (aff link).

How To Make Healthy Black Bean Brownies

What are black bean brownies made of?

Let’s review the ingredients you’ll need for this recipe:

• Black beans – I’d look for no-salt-added or rinse them after draining
• Eggs
• Oil – I use avocado oil because of it’s mild flavor
• Maple syrup- You could probably replace with white sugar but I’ve only tested using maple syrup
• Vanilla extract – Adds important flavor!
• Flour – I use white whole wheat flour. I tried making these flourless but think a little bit of flour really helps keep them from being too crumbly. 
• Baking soda
• Pinch of salt
• Cocoa powder- I use Hershey’s Special Dark Cocoa Powder
• Chocolate chips – either mix throughout or sprinkle on top before baking

How To Make Black Bean Brownies Step-by-Step

If you have a food processor, making these brownies is super easy. Just add beans, eggs, oil, maple syrup and vanilla and blend until smooth. Add flour, cocoa powder, baking soda and salt and blend again. Mix in some chocolate chips and pour into a pan.

Can I make these black bean brownies if I don’t have a food processor?

Yes! If you have a high-powered blender you can probably add all your ingredients to the blender and blend. Or, grab your blender and combine the beans, eggs, oil and maple sryup. Blend until smooth then transfer to a bowl and add the remaining ingredients.

How long to bake black bean brownies?

This can depend on your preference. I bake mine for about 14 minutes. These brownies are a more cakey than fudgy but if you want them a bit more fudgy you can underbake them by a minute or two.

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Here’s the official recipe:

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Best Black Bean Brownies Recipe

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★★★★★

5 from 6 reviews

These Healthy Black Bean Brownies are kid-friendly, full of fiber and perfect for a snack or dessert!

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 15 min
• Total Time: 20 minutes
• Yield: 12 brownies 1x

Ingredients

Scale1x2x3x

1 (15 oz) can black beans, drained (approx 1.75 cups)
2 eggs
1/3 cup oil (I use avocado oil)
1/3 cup maple syrup
1 tsp vanilla extract
1/3 cup flour (I use white whole wheat)
1/3 cup cocoa powder (unsweetened)
1 tsp baking soda
pinch of salt

1/3 cup chocolate chips

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Instructions

1. In a food processor, combine black beans, eggs, oil, maple syrup and vanilla and process until smooth.
2. Add flour, cocoa powder, baking soda and salt and process until just combined.
3. Pulse in chocolate chips or save to sprinkle on top.
4. Spoon into a greased or lined 9×9 baking pan.
5. Bake at 375 for 14-15 minutes.

Notes

If you don’t have a food processor, you should be able to use a high-powered blender!

Thanks to a food processor, these come together super quickly!

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Healthy Black Bean Brownies FAQs

Can I make these brownies in a muffin tin?

Yes! These work great as muffins. You’ll have to play around with the cooking time depending on the size of your muffins but I would start checking them around 15 minutes.

Can black bean brownies be frozen?

Yes! Cool completely and cut into squares. Then transfer to a freezer-safe bag and freeze up to 3 months. To thaw, simply take them out and let them thaw on the counter.

How to store black bean brownies/Should you refrigerate black bean brownies?

I store mine on the counter for up to 3 days. After that I transfer to the fridge but you can store them in the fridge from the beginning if you want.

Are black beans high in protein?

Black beans have 8g of protein and 7g of fiber per 1/2 cup serving.

Are black bean brownies good for diabetics?

This recipe works well for my husband who is a type one diabetic. While there’s still sugar in the recipe, the beans add some protein and fiber to help reduce the insulin spike. You could also try replacing the maple syrup with a sugar alternative. Read more about sugar alternatives here.

Are black bean brownies healthier?

Just because brownies have black beans doesn’t automatically make them healthy. But this particular recipe is healthier than a lot of brownie recipes. It contains a whole can of black beans and is fairly low in added sugar.

Can I substitute the black beans for white beans?

I have not tried white beans for this particular recipe, but I do have several recipes baking with white beans and they always work great so I think it’s safe to say you could use white beans in this recipe. I typically use great northern beans in baking.

Can I substitute black beans for kidney beans?

Again, I haven’t tried it, but I think kidney beans have a fairly mild flavor that could easily be hidden by the cocoa powder so I think it’s worth a try!

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Have you ever baked with beans? 

Enjoy!
–Lindsay–

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Like English muffin pizza? Need a quick and easy snack, lunch or even dinner? These Frozen English Muffin Mini Pizzas are perfect. Make them ahead of time and pop in the microwave for one minute when you want one!

*Originally published 7/20. Updated 6/23*

Hi friends!

I’m sharing these Frozen English Muffin Mini Pizzas today because they’ve been a favorite snack around here for a while now and I realized I hadn’t officially shared them with all of you!

What size is a mini pizza?

To me, a mini pizza is anything smaller than the standard 6″ personal pizza but there’s no strict definition. When we make mini pizzas we typically use English muffins, sandwich thins or mini bagels!

They are so easy to make and super easy to customize as well based on taste preferences. I make a bunch all at once and freeze them and then when you need one you just pop it on a plate and microwave for one minute. Ta da!

These are perfect for food prep! Want to learn more food prep tips and tricks? Check out my course Mastering Food Prep!

Frozen English Muffin Pizza

Easy English Muffin Pizza Ingredients

English muffins

I love the ones from Dave’s Killer Bread or Thomas. If you want something a little bigger, Brownberry sandwich thins work well for mini pizzas!

Pizza sauce

Use your favorite brand! Or try switching it up and using an alfredo type white sauce, bbq sauce or pesto for a fun way to change it up!

Shredded mozzarella

Finely shredded mozzarella works best for us because it melts quickly in the microwave.

Pepperonis

Mini pepperonis work especially well on these mini pizzas. You can also use regular size and cut them into quarters.

Other English muffin pizza toppings ideas

If your kids are more adventurous eaters, try adding things like leftover shredded chicken, sliced chicken sausage, and finely chopped vegetables (peppers, onions, tomatoes, etc)

I also like to add a layer of hummus under the pizza sauce. My kids don’t eat chickpeas any other way so it’s an easy way to add some extra nutrients without altering the pizza taste.

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How To Make Mini Pizzas

These mini pizzas are a great snack option. My five-year-old can easily grab one from the freezer to microwave for himself. They’re also great to have on hand for a quick lunch.

To make them, simply place the English muffins on a tray and top with a layer of sauce. Then add shredded mozzarella cheese and any toppings you want.

At this point, I transfer the pan to the freezer to freeze them and then carefully place them in a freezer-safe storage bag.

English muffin pizza: How long to cook? What temperature for English muffin pizza?

The cook time and temp will vary based on the cooking method used.

Can you cook frozen mini pizzas in the microwave?

Yes! This is our favorite way to do it since it’s so quick and easy. When I’m ready to make one, I just pull it out and microwave for 1 minute.

How long to cook frozen mini pizzas in the oven?

If you’d like to use the oven instead, place in a 400 degree F oven and bake for about 15 minutes.

Can you make English muffin pizzas in an air fryer/ Can I air fry mini pizzas?

I would start with 6-8 minutes at 400 degrees F and then check on them. You can always stick them back in for another minute or two!

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Easy Mini English Muffin Pizza Recipe

Here’s the recipe for English muffin pizza. Remember that this is more of an idea than a recipe so feel free to customize to your liking!

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Frozen English Muffin Mini Pizzas

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★5 Stars☆★4 Stars☆★3 Stars☆★2 Stars☆★1 Star☆

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These Frozen English Muffin Mini Pizzas are perfect for a quick, kid-friendly lunch or snack. Make them ahead of time and pop in the microwave for one minute when you want one!

• Author: Lindsay

Ingredients

• English muffins
• Hummus (optional)
• Pizza sauce
• toppings (sausage, pepperoni, veggies, etc)
• shredded cheese

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Instructions

1. Break English muffins in half and place them on a plate or baking sheet.
2. Spread a thin layer of hummus on each one (optional)
3. Spread a layer of pizza sauce on top of the hummus.
4. Add toppings.
5. Add cheese. (I put the toppings under the cheese because otherwise they tend to fall off the frozen pizzas)
6. Place tray in the freezer until frozen.
7. Place in a freezer-safe bag.
8. When ready to serve, place one pizza on a plate and microwave 1 minute.

Notes

You can wrap the pizzas in saran wrap before putting in a bag if you want.

See what I mean? So easy! Make as many or as few as you’d like.

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Frozen Mini English Muffin Pizzas FAQs

Can you freeze English muffin pizzas/ Can I freeze mini pizzas?

Yes! That’s the best thing about these. You can make a whole batch and freeze them to have on hand for quick snacks and meals! Be sure to freeze them flat first, then transfer to a bag so they don’t stick together when frozen.

What goes with English muffin pizzas?

The easiest way to round out this meal is to serve with fruits and veggies! But serve whatever you like! I always try to include at least one fruit or veggie and an additional protein source if possible.

Are English muffin pizzas healthy?

They are! Especially if you add some protein as a topping. You could even use a pizza sauce with roasted veggies pureed into it to add some extra nutrients. Also remember that this doesn’t have to be the only thing they eat. You can pair with fruits and vegetables and other protein sources for a more balanced meal.

Are English muffins healthier than bread?

Not necessarily. They are smaller in size so they may contain fewer calories, carbs etc but a lot depends on what type of bread you’re comparing it to. English muffins may be higher in sodium or have more added sugar. Bread could be higher in fiber if using a whole wheat variety. Read the labels to determine what’s best for your nutritional needs.

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Enjoy!
–Lindsay–

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Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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Need some healthy road trip snacks? Or just some healthy snacks on the go snacks? Whether it’s vacation, driving to sports practice or a day of running errands, here are some travel snacks you’ll love!

*Originally published 9/21. Updated 5/23*

Hi friend!

A couple of years ago I was asked for some ideas about snacks for the car that aren’t super messy so I wrote this post on Low Mess Car Snacks for Kids. I’m finding that a few years later, I still heavily rely on car snacks so I’m always thinking about new ideas. In addition, in the summer of 2021 we drove from Ohio to Minnesota with 3 kids 6 and under. Believe me when I say I packed a lot of snacks.

We also started swim team that summer which meant A LOT of time at the pool. Two years later we’re at the pool even more for swim meets etc and with young kids that means packing a lot of snacks.

I wanted to share some good road trip snacks for kids -both what we packed in our cooler and the non-perishables in case you need more road trip snack ideas! You could also pack a lot of these for plane snacks! Or use these ideas for long days at the pool, hiking adventures and more.

I’ve also already written several snack posts that will have more options for healthy on-the-go snacks.

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Healthy Store Bought Snack Ideas

• Healthy Snacks At Costco For The Whole Family
• Best Healthy Walmart Snacks
• Peanut & Tree Nut Free Packaged Snacks
• After School Healthy Snacks
• Healthy Amazon Snacks
• Lower Sugar Cereals For Kids
• Healthy Store Bought Granola Bars for Kids
• 60+ Healthy Packaged Snacks For Kids

Also be sure to check out The Snack Spark for even more snack ideas!

Homemade Healthy Snack Ideas

As far as homemade snack ideas, I have tons. Especially when it comes to healthy muffins and bars that are good for packing as snacks on the go. Check out the snack category of the blog to browse lots of homemade snack options.

Where to buy healthy snacks online

If you’re looking to buy snacks online vs in-store, you can find lots on Amazon. Here are some individually wrapped snacks. Also check out sites like Thrive Market (requires a subscription) and Vitacost (no subscription required). Nuts.com is another good one, especially if you like to make your own trail mix.

What to look for in healthy snacks

When I talk about healthy snacks with my kids I talk about starting with protein and pairing it with healthy carbs, healthy fats and/or fiber. This combination helps fill us up and helps us stay full for longer periods of time. When packing for a road trip, I try to pack a lot of individual protein options that can then be paired with something else. For example, if my kid asks for crackers, I’ll give them some cheese to go with it. If they ask for a piece of fruit, I’ll give them a yogurt as well.

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Good Road Trip Snacks

So here are some good options for road trip snacks!

Healthy Road Trip Snacks For The Cooler

• Fruit –
  • grapes- I pulled them all off the stems ahead of time
  • bananas
  • apples- leave them whole or slice ahead of time and rubberband together to minimize browning
  • clementines – you can peel them ahead of time to make it easier
  • applesauce cups (or pouches for younger kids to minimize mess)
• Veggies-
  • baby carrots
  • celery sticks – you can even prep ants on a log ahead of time
  • bell pepper strips
  • snap peas
• String cheese and cheese slices
• Hard-boiled eggs – peel them ahead of time
• Yogurt- yogurt tubes/pouches are less messy for kids. You can also freeze them ahead of time to minimize mess even more 
• Hummus
• Deli turkey & pepperoni – can be eaten with crackers and used to make a sandwich
• Homemade muffins/bars – I have a whole list of Kid-friendly Baking Recipes for bars and muffins packed with veggies and legumes!

Car Travel Snacks (Non-perishable):

• Peanut butter and jelly sandwiches – you can store them in the cooler if you use jelly, or you can skip it, or use honey!
• Bread – for turkey and cheese sandwiches
• Simple Mills & Wheat Thins crackers
• Cheerios cereal – I have a list of Low Sugar Cereals for Kids if Cheerios isn’t your favorite
• Pretzels
• Granola bars – Try one of these Healthy Store-Bought Granola Bars for Kids– our favs are KIND, Larabar and Kashi
• Chips
• Candy – is it the healthiest? No. Will it sometimes save your sanity as a parent? Yes 🙂

Note that we stopped overnight in a hotel with a fridge and I knew the place we were staying had a fridge so I wasn’t worried about packing too much food because I knew we could just eat it throughout the week of vacation. 

I’ve also noticed that sometimes my kids don’t eat a ton in the actual car but then they’re starving when we get to the hotel so it’s nice to have things on hand to give them while we get settled, figure out where we’re going to eat dinner etc. 

What foods are considered non-perishable?

Foods are considered non-perishable if they are canned, dried, preserved or have the water removed. Basically, things that can safely be stored at room temperature without requiring they be put in the fridge or freezer to avoid spoiling.

Is it safe to snack on the go?

While I recognize that eating in the car is generally not recommended as it can be a choking hazard, I’m also a mom with young kids and know that it sometimes can’t be avoided. I found that plastic cups are a great way to pass snacks back to kids because they’re easy for them to hold and they fit in car seat cup holders. If your kids are still rear-facing, make sure you can see them while eating either by sitting near them or at least in a mirror.

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Healthy Snacks on the Go

In addition to what’s listed above, here are more ideas:

Healthy Trail Mix

There are tons of great trail mix options at the store but it’s also so easy to make your own. I love this option because you can completely customize it to your liking and even make different blends for different family members. You can also make it safe for toddlers using mixes like this nut-free trail mix.

Plant-based protein

There are tons of dried plant-based proteins on the market right now. Things like roasted chickpeas, broad beans and edamame make a great on-the-go snack. Check out some different brands like The Good Bean, Biena, Bada Bean and more. Plus there are tons of nuts and seeds that you can eat on their own or as a topping etc.

Protein balls

Homemade protein or energy balls/bars are another great option. While I typically keep these in the freezer for storage, they won’t spoil if you pack them for a day trip. Make them with protein powder or without. Here’s my go-to energy balls recipe as well as some kid-friendly, protein-rich energy balls without protein powder.

Snacks the are high in protein

Protein is a key component of a good snack. If you’re looking for some ideas specifically for high protein, check out my list of Healthy High Protein Snack Ideas.

Other protein-rich snacks

Things like tuna pouches, deli meat turkey/chicken or meat sticks like Chomps (aff link) are high in protein and pair well with crackers for an easy snack.

Healthy snacks that are easy to freeze

Waffles and pancakes are actually one of my favorite on the go snacks. I love that you can easily make them ahead of time, whenever you’re not busy, and freeze them. Then just transfer to the fridge the day before you leave and pack them in a ziploc bag. They’re not super crumbly, they’re easy for kids to eat, you can make them with added protein – try our favorite Whole Wheat Pancakes.

More healthy options for a grab and go snack

Things like popcorn, sweet potato chips and dried fruit bars are strips can be great options. We love That’s It bars and Just Bare apple chips. When it comes to dried fruit, larger strips of dried fruit like mango and pears are less likely to be dropped than smaller options like raisins.

Remember that popcorn, whole nuts, roasted chickpeas etc are choking hazards for young kids.

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What are your favorite healthy road trip snacks?

Enjoy!
–Lindsay–

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Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

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Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

• Round foods like hot dogs, sausages, cherry tomatoes and grapes
• Hard foods like apples and carrots and other hard raw veggies
• Nut butter by the spoonful or thickly spread on bread
• Marshmallows, whole nuts, gum, hard candy, chips and popcorn

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Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

• For round foods: cut lengthwise into quarters
• For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
• Nut butter: spread thinly on toast
• Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

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Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

• 60+ Healthy Packaged Snacks For Kids
• Healthy Costco Snacks
• Healthy Walmart Snacks
• Best Trader Joe’s Snacks
• Healthy Amazon Snacks
• Peanut & Tree Nut Free Packaged Snacks
• Healthy After School Snacks

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

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Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

• Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
• Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
• Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
• Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
• Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
• Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
• Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
• Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.

Easy Toddler Snacks

• Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
• Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
• Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
• Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
• Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
• Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
• Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
• Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
• Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.

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Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

• Bars – Larabar minis, Happy Family Organic & Nature’s Bakery Baked Ins are some of our favorites. Check out my list of Healthy Store-Bought Granola Bars for Kids for more toddler-friendly options
• That’s it dried fruit mini bars
• Innerpeas/Harvest snaps
• Triscuit thins
• Bambas
• Canned beans & chickpeas
• Stonefire mini pitas
• Cereal – Cheerios and Chex are good options for toddlers. You can also soak cereal in some milk to make it safer for toddlers to practice eating with a spoon.
• Skinny Pop Mini Cakes or Safe & Fair Popcorn cakes – remember regular popcorn is a choking hazard
• Hummus
• Freeze-dried fruit
• Hippeas
• Made Good granola bites
• Bitsy’s Crackers
• Soozy’s Muffins
• Veggie’s Made Great Muffins
• Mini bagels, Dave’s Killer Bread thin sliced or Brownberry bread with peanut butter or avocado
• Seaweed snacks
• Brown rice thin cakes
• Horizon Organic shelf-stable milk
• Zego fruit and chia bars
• My Superfoods Granola bites
• Cheese
• Olives (quartered & pit removed)
• Annie’s whole wheat bunnies
• Yogurt/kefir – Chobani, Siggi’s & Stonyfield have good lower sugar options
• Mamma Chia Squeeze pouches
• Serenity kids pouches – they have lots of meat and veggie options
• Enjoy Life fruit and seed mixes
• Waffles – we like Kashi and Kidfresh Foods

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So there you go! Lots of toddler-friendly snack ideas for you!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

EmailEnter your email here …Yes, I Want This!

Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

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Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

• Round foods like hot dogs, sausages, cherry tomatoes and grapes
• Hard foods like apples and carrots and other hard raw veggies
• Nut butter by the spoonful or thickly spread on bread
• Marshmallows, whole nuts, gum, hard candy, chips and popcorn

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Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

• For round foods: cut lengthwise into quarters
• For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
• Nut butter: spread thinly on toast
• Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

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Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

• 60+ Healthy Packaged Snacks For Kids
• Healthy Costco Snacks
• Healthy Walmart Snacks
• Best Trader Joe’s Snacks
• Healthy Amazon Snacks
• Peanut & Tree Nut Free Packaged Snacks
• Healthy After School Snacks

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

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Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

• Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
• Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
• Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
• Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
• Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
• Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
• Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
• Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.

Easy Toddler Snacks

• Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
• Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
• Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
• Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
• Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
• Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
• Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
• Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
• Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.

---

Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

• Bars – Larabar minis, Happy Family Organic & Nature’s Bakery Baked Ins are some of our favorites. Check out my list of Healthy Store-Bought Granola Bars for Kids for more toddler-friendly options
• That’s it dried fruit mini bars
• Innerpeas/Harvest snaps
• Triscuit thins
• Bambas
• Canned beans & chickpeas
• Stonefire mini pitas
• Cereal – Cheerios and Chex are good options for toddlers. You can also soak cereal in some milk to make it safer for toddlers to practice eating with a spoon.
• Skinny Pop Mini Cakes or Safe & Fair Popcorn cakes – remember regular popcorn is a choking hazard
• Hummus
• Freeze-dried fruit
• Hippeas
• Made Good granola bites
• Bitsy’s Crackers
• Soozy’s Muffins
• Veggie’s Made Great Muffins
• Mini bagels, Dave’s Killer Bread thin sliced or Brownberry bread with peanut butter or avocado
• Seaweed snacks
• Brown rice thin cakes
• Horizon Organic shelf-stable milk
• Zego fruit and chia bars
• My Superfoods Granola bites
• Cheese
• Olives (quartered & pit removed)
• Annie’s whole wheat bunnies
• Yogurt/kefir – Chobani, Siggi’s & Stonyfield have good lower sugar options
• Mamma Chia Squeeze pouches
• Serenity kids pouches – they have lots of meat and veggie options
• Enjoy Life fruit and seed mixes
• Waffles – we like Kashi and Kidfresh Foods

---

So there you go! Lots of toddler-friendly snack ideas for you!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

EmailEnter your email here …Yes, I Want This!

These Toddler Meal Ideas are simple, healthy toddler food ideas. Use these easy toddler meals to introduce new foods, help picky eaters and make mom life easier.

*Originally published in 2016*

Hi friends!

If you’re looking for toddler dinner ideas, you’re in the right place. They also work for breakfast, lunches and snacks! I’ve been sharing easy toddler meals since my oldest was 18 months old and I have quite a collection of toddler plate photos. These easy toddler meals are geared toward kids ages 1-4.

If you’re looking for more ideas, check out:

• 100 Healthy Toddler Meals (another large roundup post)
• 50+ Toddler Meal Ideas (PDF Download)
• A Month Of Easy Packed Lunches (Ebook)

Important note because someone always asks- the plates are from Re-Play Recycled. (affiliate link) They’re our favorite. I also love their cups and bowls.

---

Looking for toddler dinner ideas?

First, let’s cover a few points on feeding toddlers:

How much should my toddler eat?

I try to judge how my kids are eating by looking at the big picture. If they don’t eat one meal, they’ve likely either eaten well at 1 or 2 of the other meals, or had a few too many snacks that day. And if they haven’t, then they’ve usually eaten fairly well the day before or will the day after.

What should I feed my toddler?

When kids are toddlers, one of the most important things you can do is offer variety. Check out the plates below but I encourage you to sub other fruits and veggies based on what’s in season, things they have or haven’t tried yet, child preference, chewing ability, etc.

I try to offer several healthy fat sources during the day because it’s so important for brain development. That can include things like avocado, eggs, full fat dairy, nut and seed butters, fatty fish like salmon, foods cooked in oil like avocado oil and more!

What to give my toddler for lunch

This post is just meant to give ideas. All kids eat different amounts and varieties. No my kids don’t eat everything I serve them 🙂 I share these roundups not because I think you should be giving your kids these exact meals…but because I hope that perhaps they’ll give you some inspiration or spark some new ideas! Maybe you’ll just see a few components of a few meals and think “hey! I’ve never tried serving that to my kid”. I consider that a win.

Toddler won’t eat veggies?

Like all kids, mine have favorite foods so there are some repeats of meals and specific brand products in these photos. Like most people, we have our favorite brands. I’ll try to mention some of them in the first picture they show up in. Similarly, if the recipes are on my blog, I’ll link to them!

If your toddler doesn’t eat the vegetables and other foods you serve, the most important thing you can do is keep offering them. Here are some kid-friendly vegetable recipes. Kids need repeated exposures, especially to things like vegetables, so get creative and keep offering them. Try different shapes and forms- raw, cooked, steamed, sauteed, roasted, hot, cold, blended and more!

What should I not feed my toddler?

Avoid choking hazards under age 4. I cover choking hazards and toddler snack ideas in this post. Also keep an eye on added sugar and sodium levels in the foods you’re giving them.

Does my toddler need a multivitamin?

My friend and fellow RD Kacie wrote a great post all about the best multivitamins for toddlers. As always, we are dietitains but not YOUR child’s dietitian. If you have concerns, speak to their doctor or consult with a Registered Dietitian.

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Here are some meals my oldest ate at ages 1 & 2

Easy Toddler Meals

• Avocado toast on Dave’s Killer Bread, strawberries & Honey Smoked Fish Company Salmon
• Strawberries, Chocolate Pea Cookie, Plainville Organic Turkey (from Costco), Strawberry PB Oatmeal
• Steamed veggies, Barilla protein+ spaghetti, Crockpot Meatballs
• Simple Mills Crackers with Sabra hummus, roasted sweet potatoes, baked chicken, taste of kale, bacon and goat cheese stuffed chicken, bbq sauce

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• Corn, Dr. Praegers Spinach Littles, avocado toast
• Cucumber and hummus, HB eggs (from Costco), leftover hot dog from dinner out (I don’t buy hot dogs but both my kids eat them at restaurants)
• Barbara’s Cinnamon puffins, raspberries, waffle french toast peanut butter sandwich (just regular french toast cooked on a waffle iron with peanut butter in between)
• Grapes, Giovani Rana spinach and cheese tortellini, roasted cauliflower, Meijer Brand chicken sausage

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Easy Toddler Lunches

• Steel cut oats made with cashew milk, peanut butter, cinnamon and vanilla and blueberries, peppers with ranch, roasted potatoes, bite of a salmon burger
• Sweet potato bite, blueberries, pepperoni and cheese rollup
• Pasta with red sauce, avocado toast, raisins, pulled pork with bbq sauce
• Blueberries, roasted sweet potato, avocado, pepperoni, farro

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• Blueberries, roasted carrots, hard boiled egg, peanut butter toast
• HB egg, Broccoli Littles, Made in Nature Tart Cherry Figgy Pops, turkey and avocado roll-up
• Sunchips, Broccoli Littles, Baked Oatmeal French Toast Sticks (added shredded carrots), blueberries
• Peas, Lotus Foods ramen, shredded chicken with bbq sauce

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Easy Meals For Toddlers

• Figgy pop, Triscuits with hummus, turkey stuffed with pepperoni and cheese
• Honey roasted peanuts, snap peas, pears, avocado toast
• Almond Butter Chicken and zoodles skillet (chicken and veggies separated), pear and pasta with red sauce
• Avocado toast, microwaved sweet potato, Egg Waffle

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• Rice, roasted green beans, Instant Pot Asian Chicken
• Corn, Simple Mills crackers with hummus, french toast waffles
• Grapes, Egg Wrap, buttered noodles
• Pretzels with hummus, blackberries, PB & Banana Sandwich

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• Banana Oat Bar, roasted sweet potatoes, pizza meatball (coming soon)
• Grapes, Pumpkin Yogurt Bar (made dairy free by subbing pea milk for yogurt, and I added hemp seeds), avocado, homemade chicken and noodles
• Carrots with ranch, crackers and hummus, bacon, Instant Pot Chicken Marsala
• Strawberries, Dr. Praeger’s Broccoli Littles, Kid Fresh Foods Chicken Meatballs

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• Carrots with ranch, roasted sweet potatoes, chicken and black bean quesadilla
• Grapes, Pumpkin Yogurt Bar, PB Chocolate Cauliflower Oatmeal
• Crackers and hummus, cottage cheese and eggs
• Sweet potatoes, banana, pizza meatballs

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Toddler Meals for Picky Eaters

• Blackberries, sweet potatoes, chicken and hummus naan pizza
• Sweet Potato Protein Cookie, Turkey, hummus and cheese rollup
• Maple Bacon Roasted Carrots, apples, waffle french toast
• Roasted carrots, strawberries, Bob’s Red Mill Paleo Waffle Mix, pork tenderloin

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• Pears, rice, chicken fried rice
• Crackers and hummus, raspberries, pb&J
• Grapes, Lemon Energy Ball (with blueberries added)
• Hummus and pepperoni naan pizza
• Roasted sweet potatoes, steamed green beans, Kid Fresh Foods Chicken Meatballs

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• Graham Cracker, strawberries, scrambled eggs with peas and chicken sausage
• Carrots and ranch, Coconut Oil Banana Muffin, Chicken Marsala
• Pineapple, Trail mix, Turkey
• Clementine, Kodiak Cakes pancakes with blueberries, hotdog

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• Sweet potato, pears, lasagna
• Crackers and hummus, potatoes, turkey and avocado rollup, Outshine Popsicle
• Sweet potatoes, Love Grown Sea Stars, turkey, apple
• Smoked Salmon, strawberries, tortellini, Coconut Oil Banana Muffin

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• Pear, Siggi’s 4% yogurt, crockpot pot roast, rigatoni
• Annie’s mac and cheese, peas, Freezer Chicken Tenders
• Curry roasted sweet potatoes, naan, chicken curry
• Bare apple chips with peanut butter, PB Chia Crackers, oatmeal with berries

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• Carrots and ranch, Rice Krispie treat, meatballs
• Crackers and hummus, dates with peanut butter, Kid Fresh Foods chicken nuggets
• Crackers and hummus, pears, Green Smoothie Pancakes
• Naan with hummus, Lemon Energy Ball, tuna cake, strawberries

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• Blueberries + Maple Hill Full Fat Plain Yogurt + Oatmeal w/ apples, pb & pumpkin seeds
• Kiwi + Sweet potato with Annie’s Organic ketchup + pulled pork
• Nectarine + Sweet Potato+ Avocado Chicken Burger with Sabra Original hummus
• Blueberries + Maple Hill Full Fat Plain Yogurt + Dave’s Killer Bread (21 Grain) + Crazy Richard’s Peanut Butter

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• Strawberries + Cucumber with hummus + Chicken & Black Bean Quesadilla
• Strawberries + Peanut Butter Toast + Meijer brand Spinach & Mozzarella Chicken Sausage
• Watermelon + Roasted Potatoes with ketchup + Avocado Chicken Burger
• Avocado + Hard Boiled Egg + Strawberries + Turkey

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• Frozen Peas + Nectarine + Turmeric Yogurt Chicken with ketchup
• Grandma’s mac and cheese + Blueberries + Cabbage Roll
• Hard Boiled Egg + PB Banana Chia Pudding + Avocado Toast
• Avocado + Cheese + Simple Mills Crackers + Turkey + Hummus

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• Avocado + Blueberries + Costco Cheese Tortellini + Pesto
• Plum + Chicken Parmesan with zoodles
• Raspberries + Daisy Cottage Cheese + Balsamic Chicken Caprese Pasta with marinara
• Watermelon + Pesto Tortellini + Turmeric Chicken + Hummus and crackers

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• Hard boiled egg + Blueberries + Sweet Potato Bite + PB Banana Chia Pudding
• Sweet Potato + Raspberries + Roasted Chicken + Holy Guacamole Guac + Garden of Eatin’ Chips
• Grapes + Frozen Peas + BBQ Ribs
• Watermelon + Corn + King Crab + Steak

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• Watermelon + pasta + cheese + ketchup + chicken
• Raspberries + Simple Mills Cheddar crackers with hummus + steak with ketchup + string cheese
• Green Beans with hummus and Italian dressing + peaches + turkey + guac & chips
• Sweet Potato + blueberries + chicken sausage + baked beans

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• Blueberries + frozen peas + grilled chicken with ketchup + crackers
• Watermelon + Squash yogurt dip + meatloaf
• Butternut squash + grapes +avocado toast + turkey
• Pumpkin Yogurt Bar + cottage cheese + avocado + cheeseburger

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Here are some meals my oldest ate as a 3 year old

• Peas, buttered noodles and smoked salmon
• Mashed squash, cinnamon applesauce, oatmeal with Crazy Richard’s peanut butter
• Siggi’s yogurt, cucumbers with Sabra hummus & baked oatmeal french toast sticks
• Roasted sweet potatoes, confetti cauliflower rice, hamburger with Annie’s ketchup
• Apple slices, carrots with ranch, naan pizza with mushrooms and meatballs
• Cherry tomatoes, Garden of Eatin chips with hummus, peanut butter & banana sandwich (Dave’s Killer Bread)
• Maple bacon roasted carrots, avocado, Cajun meatloaf and pears
• Simple Mills crackers with hummus, carrots with ranch, Lasagna soup
• Steamed peas, Triscuits with guac, chicken sausage and an apple

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• Carrots & ranch, pears, crackers and smoked salmon
• Steamed sweet potatoes, yogurt, Kodiak cakes
• Broccoli tots, strawberries, turkey, hummus & cheese roll-up
• Spaghetti, Chocolate Butternut Squash Muffin, pulled pork with bbq sauce
• Yogurt, noodles, Instant Pot Hummus Chicken, pears
• Roasted sweet potato, Annie’s Cheddar Bunnies, Plainville Organic Turkey, pears
• Pears, Carrots & Hummus, Quesadilla with hummus, chicken and cheese
• Spinach and cheese tortellini, roasted broccoli, crockpot meatball
• Cottage cheese, carrots, blackberries, sweet & spicy bacon wrapped chicken

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• Pears, chicken pad thai, roasted sweet potatoes, egg wrap
• Cheese + ground beef quesadilla, steamed mixed veggies, pulled chicken and avocado
• Clementine, Alexia Sweet Potato Puffs, meatloaf
• Peanut Butter & Jelly, cold mixed veggies, smoked salmon
• Date with peanut butter, paprika roasted carrots, turkey and hummus sandwich
• Strawberries, yogurt, Bisquick + cottage cheese pancakes
• No Bake Chocolate Peppermint Bite, steamed green beans, Kodiak cakes with peanut butter
• Steamed sweet potatoes, Chickpea buckeye, peanut butter toast, chicken sausage
• Sweet potatoes, pears and turkey sandwich

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• Pears, carrots with ranch, chicken & sweet potato chili
• Peas, mac and cheese, bbq pulled pork
• Chickpea buckeye, yogurt, cold green beans, hard boiled egg, pears
• Grapes, chips, hummus, pulled pork
• Graham crackers, banana, roasted squash and turkey
• Strawberries, Triscuits with hummus, chicken and sweet potato chili
• Applesauce (plus probiotic), hb egg, ham sandwich
• Fried egg, pears, pb&j toast
• Chocolate squash muffin, pears, Asian chicken and carrots

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• Kiwi, cottage cheese, chocolate chip pancake, fried egg
• Pears, mac and cheese with sausage and peas, pb toast, tuna quinoa cake
• Strawberries, beans, pork and mac and cheese
• Pears, yogurt, egg wrap
• Fried egg, mandarin oranges, waffled french toast
• Cottage cheese, chips and hummus, bbq pulled pork
• Cottage cheese, carrots and hummus, beer braised pulled pork, crackers
• Strawberries, curry roasted sweet potatoes, pb&J and lemon broccoli
• Shells with marinara, green beans, tuna quinoa cake

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• Roasted broccoli, blueberries, pulled pork, brown rice
• Corn, carrots and hummus, black bean quesadilla
• Pickle, roasted green beans, baked chicken
• Peas, sweet potato banana bite, hummus, hard boiled egg, strawberries
• Sweet potato fries, noodles with marinara, guacamole, crackers, chicken sausage
• Strawberries, girl scout cookie, mac and cheese with sausage and peas
• Strawberries, cucumbers with hummus, turkey club wrap
• Yogurt, clementine, egg wrap
• Clementine, deconstructed chicken philly sandwich

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And that’s it for toddler meal ideas! I hope this post gave you some new ideas.

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

EmailEnter your email here …Yes, I Want This!

These Toddler Meal Ideas are simple, healthy toddler food ideas. Use these easy toddler meals to introduce new foods, help picky eaters and make mom life easier.

*Originally published in 2016*

Hi friends!

If you’re looking for toddler dinner ideas, you’re in the right place. They also work for breakfast, lunches and snacks! I’ve been sharing easy toddler meals since my oldest was 18 months old and I have quite a collection of toddler plate photos. These easy toddler meals are geared toward kids ages 1-4.

If you’re looking for more ideas, check out:

• 100 Healthy Toddler Meals (another large roundup post)
• 50+ Toddler Meal Ideas (PDF Download)
• A Month Of Easy Packed Lunches (Ebook)

Important note because someone always asks- the plates are from Re-Play Recycled. (affiliate link) They’re our favorite. I also love their cups and bowls.

---

Looking for toddler dinner ideas?

First, let’s cover a few points on feeding toddlers:

How much should my toddler eat?

I try to judge how my kids are eating by looking at the big picture. If they don’t eat one meal, they’ve likely either eaten well at 1 or 2 of the other meals, or had a few too many snacks that day. And if they haven’t, then they’ve usually eaten fairly well the day before or will the day after.

What should I feed my toddler?

When kids are toddlers, one of the most important things you can do is offer variety. Check out the plates below but I encourage you to sub other fruits and veggies based on what’s in season, things they have or haven’t tried yet, child preference, chewing ability, etc.

I try to offer several healthy fat sources during the day because it’s so important for brain development. That can include things like avocado, eggs, full fat dairy, nut and seed butters, fatty fish like salmon, foods cooked in oil like avocado oil and more!

What to give my toddler for lunch

This post is just meant to give ideas. All kids eat different amounts and varieties. No my kids don’t eat everything I serve them 🙂 I share these roundups not because I think you should be giving your kids these exact meals…but because I hope that perhaps they’ll give you some inspiration or spark some new ideas! Maybe you’ll just see a few components of a few meals and think “hey! I’ve never tried serving that to my kid”. I consider that a win.

Toddler won’t eat veggies?

Like all kids, mine have favorite foods so there are some repeats of meals and specific brand products in these photos. Like most people, we have our favorite brands. I’ll try to mention some of them in the first picture they show up in. Similarly, if the recipes are on my blog, I’ll link to them!

If your toddler doesn’t eat the vegetables and other foods you serve, the most important thing you can do is keep offering them. Here are some kid-friendly vegetable recipes. Kids need repeated exposures, especially to things like vegetables, so get creative and keep offering them. Try different shapes and forms- raw, cooked, steamed, sauteed, roasted, hot, cold, blended and more!

What should I not feed my toddler?

Avoid choking hazards under age 4. I cover choking hazards and toddler snack ideas in this post. Also keep an eye on added sugar and sodium levels in the foods you’re giving them.

Does my toddler need a multivitamin?

My friend and fellow RD Kacie wrote a great post all about the best multivitamins for toddlers. As always, we are dietitains but not YOUR child’s dietitian. If you have concerns, speak to their doctor or consult with a Registered Dietitian.

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Here are some meals my oldest ate at ages 1 & 2

Easy Toddler Meals

• Avocado toast on Dave’s Killer Bread, strawberries & Honey Smoked Fish Company Salmon
• Strawberries, Chocolate Pea Cookie, Plainville Organic Turkey (from Costco), Strawberry PB Oatmeal
• Steamed veggies, Barilla protein+ spaghetti, Crockpot Meatballs
• Simple Mills Crackers with Sabra hummus, roasted sweet potatoes, baked chicken, taste of kale, bacon and goat cheese stuffed chicken, bbq sauce

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• Corn, Dr. Praegers Spinach Littles, avocado toast
• Cucumber and hummus, HB eggs (from Costco), leftover hot dog from dinner out (I don’t buy hot dogs but both my kids eat them at restaurants)
• Barbara’s Cinnamon puffins, raspberries, waffle french toast peanut butter sandwich (just regular french toast cooked on a waffle iron with peanut butter in between)
• Grapes, Giovani Rana spinach and cheese tortellini, roasted cauliflower, Meijer Brand chicken sausage

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Easy Toddler Lunches

• Steel cut oats made with cashew milk, peanut butter, cinnamon and vanilla and blueberries, peppers with ranch, roasted potatoes, bite of a salmon burger
• Sweet potato bite, blueberries, pepperoni and cheese rollup
• Pasta with red sauce, avocado toast, raisins, pulled pork with bbq sauce
• Blueberries, roasted sweet potato, avocado, pepperoni, farro

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• Blueberries, roasted carrots, hard boiled egg, peanut butter toast
• HB egg, Broccoli Littles, Made in Nature Tart Cherry Figgy Pops, turkey and avocado roll-up
• Sunchips, Broccoli Littles, Baked Oatmeal French Toast Sticks (added shredded carrots), blueberries
• Peas, Lotus Foods ramen, shredded chicken with bbq sauce

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Easy Meals For Toddlers

• Figgy pop, Triscuits with hummus, turkey stuffed with pepperoni and cheese
• Honey roasted peanuts, snap peas, pears, avocado toast
• Almond Butter Chicken and zoodles skillet (chicken and veggies separated), pear and pasta with red sauce
• Avocado toast, microwaved sweet potato, Egg Waffle

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• Rice, roasted green beans, Instant Pot Asian Chicken
• Corn, Simple Mills crackers with hummus, french toast waffles
• Grapes, Egg Wrap, buttered noodles
• Pretzels with hummus, blackberries, PB & Banana Sandwich

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• Banana Oat Bar, roasted sweet potatoes, pizza meatball (coming soon)
• Grapes, Pumpkin Yogurt Bar (made dairy free by subbing pea milk for yogurt, and I added hemp seeds), avocado, homemade chicken and noodles
• Carrots with ranch, crackers and hummus, bacon, Instant Pot Chicken Marsala
• Strawberries, Dr. Praeger’s Broccoli Littles, Kid Fresh Foods Chicken Meatballs

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• Carrots with ranch, roasted sweet potatoes, chicken and black bean quesadilla
• Grapes, Pumpkin Yogurt Bar, PB Chocolate Cauliflower Oatmeal
• Crackers and hummus, cottage cheese and eggs
• Sweet potatoes, banana, pizza meatballs

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Toddler Meals for Picky Eaters

• Blackberries, sweet potatoes, chicken and hummus naan pizza
• Sweet Potato Protein Cookie, Turkey, hummus and cheese rollup
• Maple Bacon Roasted Carrots, apples, waffle french toast
• Roasted carrots, strawberries, Bob’s Red Mill Paleo Waffle Mix, pork tenderloin

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• Pears, rice, chicken fried rice
• Crackers and hummus, raspberries, pb&J
• Grapes, Lemon Energy Ball (with blueberries added)
• Hummus and pepperoni naan pizza
• Roasted sweet potatoes, steamed green beans, Kid Fresh Foods Chicken Meatballs

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• Graham Cracker, strawberries, scrambled eggs with peas and chicken sausage
• Carrots and ranch, Coconut Oil Banana Muffin, Chicken Marsala
• Pineapple, Trail mix, Turkey
• Clementine, Kodiak Cakes pancakes with blueberries, hotdog

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• Sweet potato, pears, lasagna
• Crackers and hummus, potatoes, turkey and avocado rollup, Outshine Popsicle
• Sweet potatoes, Love Grown Sea Stars, turkey, apple
• Smoked Salmon, strawberries, tortellini, Coconut Oil Banana Muffin

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• Pear, Siggi’s 4% yogurt, crockpot pot roast, rigatoni
• Annie’s mac and cheese, peas, Freezer Chicken Tenders
• Curry roasted sweet potatoes, naan, chicken curry
• Bare apple chips with peanut butter, PB Chia Crackers, oatmeal with berries

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• Carrots and ranch, Rice Krispie treat, meatballs
• Crackers and hummus, dates with peanut butter, Kid Fresh Foods chicken nuggets
• Crackers and hummus, pears, Green Smoothie Pancakes
• Naan with hummus, Lemon Energy Ball, tuna cake, strawberries

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• Blueberries + Maple Hill Full Fat Plain Yogurt + Oatmeal w/ apples, pb & pumpkin seeds
• Kiwi + Sweet potato with Annie’s Organic ketchup + pulled pork
• Nectarine + Sweet Potato+ Avocado Chicken Burger with Sabra Original hummus
• Blueberries + Maple Hill Full Fat Plain Yogurt + Dave’s Killer Bread (21 Grain) + Crazy Richard’s Peanut Butter

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• Strawberries + Cucumber with hummus + Chicken & Black Bean Quesadilla
• Strawberries + Peanut Butter Toast + Meijer brand Spinach & Mozzarella Chicken Sausage
• Watermelon + Roasted Potatoes with ketchup + Avocado Chicken Burger
• Avocado + Hard Boiled Egg + Strawberries + Turkey

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• Frozen Peas + Nectarine + Turmeric Yogurt Chicken with ketchup
• Grandma’s mac and cheese + Blueberries + Cabbage Roll
• Hard Boiled Egg + PB Banana Chia Pudding + Avocado Toast
• Avocado + Cheese + Simple Mills Crackers + Turkey + Hummus

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• Avocado + Blueberries + Costco Cheese Tortellini + Pesto
• Plum + Chicken Parmesan with zoodles
• Raspberries + Daisy Cottage Cheese + Balsamic Chicken Caprese Pasta with marinara
• Watermelon + Pesto Tortellini + Turmeric Chicken + Hummus and crackers

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• Hard boiled egg + Blueberries + Sweet Potato Bite + PB Banana Chia Pudding
• Sweet Potato + Raspberries + Roasted Chicken + Holy Guacamole Guac + Garden of Eatin’ Chips
• Grapes + Frozen Peas + BBQ Ribs
• Watermelon + Corn + King Crab + Steak

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• Watermelon + pasta + cheese + ketchup + chicken
• Raspberries + Simple Mills Cheddar crackers with hummus + steak with ketchup + string cheese
• Green Beans with hummus and Italian dressing + peaches + turkey + guac & chips
• Sweet Potato + blueberries + chicken sausage + baked beans

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• Blueberries + frozen peas + grilled chicken with ketchup + crackers
• Watermelon + Squash yogurt dip + meatloaf
• Butternut squash + grapes +avocado toast + turkey
• Pumpkin Yogurt Bar + cottage cheese + avocado + cheeseburger

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Here are some meals my oldest ate as a 3 year old

• Peas, buttered noodles and smoked salmon
• Mashed squash, cinnamon applesauce, oatmeal with Crazy Richard’s peanut butter
• Siggi’s yogurt, cucumbers with Sabra hummus & baked oatmeal french toast sticks
• Roasted sweet potatoes, confetti cauliflower rice, hamburger with Annie’s ketchup
• Apple slices, carrots with ranch, naan pizza with mushrooms and meatballs
• Cherry tomatoes, Garden of Eatin chips with hummus, peanut butter & banana sandwich (Dave’s Killer Bread)
• Maple bacon roasted carrots, avocado, Cajun meatloaf and pears
• Simple Mills crackers with hummus, carrots with ranch, Lasagna soup
• Steamed peas, Triscuits with guac, chicken sausage and an apple

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• Carrots & ranch, pears, crackers and smoked salmon
• Steamed sweet potatoes, yogurt, Kodiak cakes
• Broccoli tots, strawberries, turkey, hummus & cheese roll-up
• Spaghetti, Chocolate Butternut Squash Muffin, pulled pork with bbq sauce
• Yogurt, noodles, Instant Pot Hummus Chicken, pears
• Roasted sweet potato, Annie’s Cheddar Bunnies, Plainville Organic Turkey, pears
• Pears, Carrots & Hummus, Quesadilla with hummus, chicken and cheese
• Spinach and cheese tortellini, roasted broccoli, crockpot meatball
• Cottage cheese, carrots, blackberries, sweet & spicy bacon wrapped chicken

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• Pears, chicken pad thai, roasted sweet potatoes, egg wrap
• Cheese + ground beef quesadilla, steamed mixed veggies, pulled chicken and avocado
• Clementine, Alexia Sweet Potato Puffs, meatloaf
• Peanut Butter & Jelly, cold mixed veggies, smoked salmon
• Date with peanut butter, paprika roasted carrots, turkey and hummus sandwich
• Strawberries, yogurt, Bisquick + cottage cheese pancakes
• No Bake Chocolate Peppermint Bite, steamed green beans, Kodiak cakes with peanut butter
• Steamed sweet potatoes, Chickpea buckeye, peanut butter toast, chicken sausage
• Sweet potatoes, pears and turkey sandwich

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• Pears, carrots with ranch, chicken & sweet potato chili
• Peas, mac and cheese, bbq pulled pork
• Chickpea buckeye, yogurt, cold green beans, hard boiled egg, pears
• Grapes, chips, hummus, pulled pork
• Graham crackers, banana, roasted squash and turkey
• Strawberries, Triscuits with hummus, chicken and sweet potato chili
• Applesauce (plus probiotic), hb egg, ham sandwich
• Fried egg, pears, pb&j toast
• Chocolate squash muffin, pears, Asian chicken and carrots

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• Kiwi, cottage cheese, chocolate chip pancake, fried egg
• Pears, mac and cheese with sausage and peas, pb toast, tuna quinoa cake
• Strawberries, beans, pork and mac and cheese
• Pears, yogurt, egg wrap
• Fried egg, mandarin oranges, waffled french toast
• Cottage cheese, chips and hummus, bbq pulled pork
• Cottage cheese, carrots and hummus, beer braised pulled pork, crackers
• Strawberries, curry roasted sweet potatoes, pb&J and lemon broccoli
• Shells with marinara, green beans, tuna quinoa cake

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• Roasted broccoli, blueberries, pulled pork, brown rice
• Corn, carrots and hummus, black bean quesadilla
• Pickle, roasted green beans, baked chicken
• Peas, sweet potato banana bite, hummus, hard boiled egg, strawberries
• Sweet potato fries, noodles with marinara, guacamole, crackers, chicken sausage
• Strawberries, girl scout cookie, mac and cheese with sausage and peas
• Strawberries, cucumbers with hummus, turkey club wrap
• Yogurt, clementine, egg wrap
• Clementine, deconstructed chicken philly sandwich

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And that’s it for toddler meal ideas! I hope this post gave you some new ideas.

Enjoy!
–Lindsay–

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This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

*Originally published 1/2022. Updated 5/2023*

Hi friends!

Today I’m sharing one of my go-to food prep items. This simple chicken marinade for meal prep is one that I use weekly because it’s a quick and easy way to prep a batch of chicken that I can then use all week long.

For me, having prepped components like this chicken on hand is the easiest way for me to quickly get meals on the table for lunch and dinner. I eat this chicken in tacos, on salads, over rice, in wraps, on sandwiches etc.

Best Way to Marinate Boneless Skinless Chicken Breast (or Chicken Thighs)

I’ve been working on perfecting this for a while and I’ve found that this combination of flavors really works so I’m sharing it today but keep in mind there are tons of marinade options! I encourage you to play around. Once you get the hang of it you don’t even need to measure anymore and it’s an easy way to add flavor to your chicken!

Easy and Simple Chicken Marinade Recipe for Meal Prep

Here are the ingredients you need:

• Oil – Any mild-flavored oil will work. I use avocado oil.
• Lemon juice – freshly squeezed!
• Cumin
• Oregano
• Paprika
• Garlic powder – if you love garlic you could skip the powder and throw in a couple of cloves of freshly minced garlic instead.
• Salt

That’s it! Just throw everything in a bag with the chicken, mix it up and let it sit in the fridge. One of the things I love about this marinade is that it uses very little liquid. It’s more like a wet spice rub.

If you’re looking for more marinade ideas, try these:

• Easy Chicken Marinade – just 4 ingredients!
• Bourbon Chicken Marinade & Glaze
• Greek Yogurt Chicken Marinade – with a kick!

What To Serve with Meal Prep Chicken

One of my favorite things to make along with this chicken is rice. If you’re tired of plain rice, here’s how I’ve been making mine lately:

Saute 1/2 cup red onion and 2 cloves garlic in a little oil in the instant pot. Add 1 cup brown rice and 1.25 cups water or broth. Cook 16 minutes. Quick-release. Stir in a squirt of lemon juice, 2 tablespoons chopped fresh parsley and a sprinkle of salt.

I also often make the topping mixture you see on the salad above – just chop some tomatoes, onion, cucumbers and red peppers and mix with feta. It would also be great with this Cucumber Tomato Salad.

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Here’s the recipe for the marinade- you can swap red wine vinegar for lemon juice if you want.

Print

Simple Chicken Marinade for Meal Prep

Print Recipe

★★★★★

5 from 1 review

This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

• Author: Lindsay
• Prep Time: 2 min
• Total Time: 2 minutes
• Yield: serves 4

Ingredients

Scale1x2x3x

1 – 1.5 pounds chicken breasts (I buy thin-sliced or cut thicker breasts in half)
2 Tbsp avocado oil
2 Tbsp lemon juice, freshly squeezed
1 tsp cumin
1 tsp oregano
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt

Cook ModePrevent your screen from going dark

Instructions

1. Place chicken in a ziploc bag.
2. Add oil and lemon juice.
3. In a ramekin, add spices and stir to combine. Pour spice mixture into the bag.
4. Toss and shake well, moving the chicken around with your hands to ensure the spices coat the chicken.
5. Marinate at least 4 hours or overnight.
6. Cook chicken as desired.

This simple chicken marinade for meal prep is sure to become your new favorite!

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Chicken Marinade FAQs

Why marinate chicken?

The three main reasons people marinate chicken are to add flavor, to add moisture or to tenderize the chicken. Using a marinade allows the flavor to seep into the chicken so the entire cut of chicken is flavorful, not just the outer layer. Adding fat like oil to your marinade helps transfer the flavor onto the meat and an acid like vinegar or lemon juice helps tenderize the meat.

Marinades are especially important when cooking over high heat like grilling because meat can easily become dry and chewy.

How long do you need to marinate chicken?

My general rule is 24 hours or less. You’d be surprised by what a difference even 20 minutes can make in a marinade before cooking. I generally aim for at least 6 hours – if I know I’m going to make something in the afternoon, I throw the chicken in the marinade in the morning. Or i’ll let it marinate overnight and cook in the morning.

Just remember that even if you’re in a hurry, a 15-20 minute marinade can make a big difference!

Can you freeze marinated chicken?

Yes! You can prepare chicken in a marinade in a Ziploc or freezer-safe bag, remove excess air and freeze up to 3 months.

How to thaw frozen marinated chicken?

When ready to cook frozen marinated chicken, thaw in the fridge overnight. You can either discard the marinade, transfer it to a small pan and bring it to a boil for at least 10 minutes to turn it into a sauce (you may want to add some cornstarch to thicken) or dump the whole thing in a slow cooker or Instant pot

How long can I marinate chicken?

If your marinade does not have an acid in it like vinegar or lemon juice, you can marinate up to 48 hours, but it generally won’t make much difference flavor-wise so I recommend sticking to around 24 hours or less.

What cuts of chicken can I marinate?

It’s most typical to marinate chicken breasts, thighs and drumsticks as whole, large pieces. If you have a whole chicken, I’d recommend cutting it up into pieces before marinating or leaving it whole to roast with a spice rub.

How do I marinate chicken quickly?

You can also marinate chicken that has been cubed, diced etc. This can be a good option if you have a shorter window to let the chicken sit in the marinade because the flavors will be able to absorb into the smaller cuts of chicken more quickly.

How do I cook marinated chicken?

Once you’ve finished marinating your chicken, the way you cook it is really up to you! It can be sauteed, baked, grilled, cooked in the air fryer etc. I typically cook mine in the air fryer because it’s quick and easy – I just throw it in at 400 for 8 min or so, until it reaches 165 degrees. But do whatever works best for you!

What container should you marinate chicken in?

You can easily marinate chicken in a glass food storage container like Pyrex (aff link). Or you can use a large Ziploc bag or a Stasher Bag which makes it easier to squish the chicken and turn it occasionally to ensure all sides are reaching the marinade.

What’s the best oil to use for chicken marinade?

I typically use a neutral-flavored oil like avocado oil but you could also use olive oil or a mix of both.

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Meal prep is one of the easiest ways to help prepare for a busy week. I share more tips, strategies and recipe ideas in my course Mastering Food Prep.

Easy Chicken Marinades

Want more marinade ideas?

• The Best Chicken Marinade For Grilling
• 6 Simple Chicken Marinades
• The Best Chicken Marinade

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

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A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

*Originally published April 2019. Updated May 2023*

Hi friends!

The list of Lower Sugar Cereals For Kids (and adults) is here! I know cereal often gets knocked for not being the most nutritious food to feed your kid, but as someone who very seriously lived off almost nothing but cereal for many years, I will always have a strong love for it.

Plus my kids love it so I guess they take after their mama. While there are definitely some cereal options out there that are, in my opinion, overly sugary and not overly nutritious…there are also some good cereal choices out there.

Several brands make cereal low in sugar and also contain a decent amount of protein and fiber. When paired with some additional protein and fiber, cereal can definitely be part of a healthy meal or snack. I often get asked about the best cereal for toddlers so let’s talk about it!

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This is one post in a series of “best of store-bought” recommendations. For more ideas, check out these posts:

Snacks from certain stores:

• Healthy Amazon Snacks
• Best Trader Joe’s Snacks
• Best Healthy Walmart Snacks
• Healthy Snacks At Costco For The Whole Family
• Best ALDI Healthy Snacks
• Best Healthy Snacks at Target

Types of snacks:

• Best Healthy Gluten-Free Snacks
• High Protein Snack Ideas
• Healthy Fruit Snacks
• Healthy Store-Bought Tortillas
• Best Boxed Mac and Cheese
• Healthy Crackers for Kids and Adults
• Best Low-Sugar Yogurts
• Best Frozen Waffles
• Lower Sugar Cereal For Kids
• Healthy Store-Bought Granola Bars for Kids
• Individually Wrapped Snack Ideas
• Peanut & Tree Nut Free Packaged Snacks

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Healthy Cereals For Kids

Why am I such a fan of cereal? Here are a few things to remember!

• It’s often fortified with beneficial things like B vitamins, Iron, Zinc, Calcium and Vitamin D. Iron is especially important for kiddos so cereal can be a good way to add some extra to their diet.
• There are lots of whole-grain options available. If the box says whole grain, then at least half the grain ingredients are whole grain. If it says 100% whole grain then all the grain ingredients are whole grain. You can look for the yellow and black whole-grain stamp. If it says 100% whole grains, it has at least 16g whole grains which is one serving of whole grains.
• Remember that this list can also be helpful to find low-sugar cereal for adults. Nothing says only kids can eat these!

Criteria for Best Low Sugar Cereals

Whenever you make a list like this, you have to pick a cut-off. Otherwise, you’ll never be able to eliminate anything from your list. So for the purposes of this list, here’s what I used for my criteria:

Grams of sugar per serving

Aim for 6 grams or less of added sugar per serving.

Protein and fiber

Look for at least 2 grams of both protein and fiber per serving.

Another factor to consider when choosing a cereal

It doesn’t matter how healthy it is if it doesn’t get eaten! I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as well…so you’ll need to weigh the pros and cons depending on what you’re looking for in a cereal.

I tried to pick cereals that are kid-friendly because let’s be real…not a lot of kids are going to eat plain bran flakes so I didn’t put them on the list even though they are low in sugar.

I didn’t include granola. I felt like it deserved its own list that perhaps I’ll put together in the future. I tried to include cereals that are commonly found, not just available at one store like Trader Joe’s or Whole Foods.

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Other Notes For Kid Cereals

For this list, I really just focused on the sugar, protein and fiber content.

There are several other factors to consider when it comes to cereal and it would be hard to address them all, so as a responsible consumer, you should do your own research on the following factors if they’re important to you because I didn’t address them:

• Organic/non-organic ingredients
• Allergens- some cereals may contain nuts, dairy etc
• Artificial colors/sweeteners- some cereals may include these.
• Safety – some cereals may be too hard/crunchy for younger toddlers, even when soaked in milk
• Serving size – be sure to check it. Comparing a ⅔ cup serving size to 1 cup serving size is not apples to apples
• Sodium and calorie content

Here are some lower added sugar cereals and a simple trick for reducing added sugar:

What cereal is good for high blood sugar?

Just like any carbohydrates, cereal can spike your blood sugar so I recommend looking for fiber. If it’s low in sugar but also low in fiber, add some fresh fruit, nuts or seeds to boost fiber content.

In case you need a refresher, fiber intake goals are as follows: 19 grams per day for 1-3-year-olds, 25 grams per day for 4-8-year-olds, and continues to increase for older kids and adults. Cereals like Rice Krispies, Corn Flakes and Crispix fall into this category, with just a few grams of sugar but no fiber either.

Finding a cereal that is both low and sugar and high in fiber is important for most people but especially those who are diabetic or pre-diabetic and are working to control their blood sugar.

What makes a cereal nutritious?

In addition to choosing cereals that are lower in added sugar and have some protein and fiber, here are a few more tips:

• If your kids are used to higher-sugar cereals, look for similar lower-sugar options and start by mixing half and half.
• I usually try to pair cereal with a protein source like milk, yogurt, cheese, nuts, etc.
• Get out your measuring cups and measure out a serving size of your cereal so you can see what it looks like
• Check the box. Things change. Recipes change. The numbers in this post could at some point become inaccurate.

So, are you ready for the list? Here you go! Remember, this is not an all-inclusive list. That would be a huge task to tackle. This is just to give you a starting place and provide some cereals you maybe haven’t heard of or tried.

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Lower Sugar Cereals For Kids

The following cereals have six grams or less added sugar and at least 2 grams of both protein and fiber (I had to move several options from my original list to the alternate list because they’ve raised the amount of added sugar since I originally posted this in 2019. Be sure to pay attention to the serving size when comparing labels and eating cereal!

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• Barbara’s Puffins Original (3g protein, 3g fiber, 6g added sugar)
• Barbara’s Puffins Cinnamon (3g protein, 3g fiber, 6g added sugar)
• Cascadian Farms Purely O’s (4g protein, 4g fiber, <1 g added sugar)
• Chex Cereal (Rice/Corn) – (3g protein, 2g fiber, 3g added sugar)
• Chex Cereal (Wheat) – (6g protein, 8g fiber, 6g added sugar)
• General Mills Plain Cheerios (3g protein, 3g fiber, 1g sugar)
• General Mills Kix (2g protein, 3g fiber, 3g added sugar)
• General Mills Total (3g protein, 4g fiber, 6g added sugar)
• General Mills Wheaties (3g protein, 4g fiber, 5g added sugar)
• Kashi Cinnamon Oat Cereal (4g protein, 5g fiber, 6g added sugar)
• Kashi Honey Toasted Oat (4g protein, 5g fiber, 6g added sugar)
• Nature’s Path Crispy Rice (3g protein, 3g fiber, 3g added sugar)
• Nature’s Path Heritage Flakes (5g protein, 7g fiber, 5g added sugar)
• Nature’s Path Whole O’s (4g protein, 4g fiber, 4g added sugar)
• Nature’s Path Sunrise Crunchy Cinnamon (3g protein, 4g fiber, 6g added sugar)
• Nature’s Path Mesa Sunrise (4g protein, 5g fiber, 4g added sugar)

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Alternates (9 grams of added sugar or less and at least 2 grams of protein and fiber)

My top choices in this category would be Barbara’s Multigrain spoonfuls and Cascadian Farms Raisin Bran because they have a good amount of protein and fiber and only 7g added sugar. Quaker Oat squares are another one with a lot of protein and fiber but also have 9g added sugar. You could try mixing with plain Chex or Shredded Wheat which have a similar shape but are lower in added sugar.

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• Barbara’s Puffins Peanut Butter (3g protein, 2g fiber, 9g added sugar)
• Barbara’s Multigrain Spoonfuls (5g protein, 5g fiber, 7g added sugar)
• General Mills Multigrain Cheerios (3g protein, 3g fiber, 8g added sugar)
• Cascadian Farms Raisin Bran (5g protein, 7g fiber, 7g added sugar)
• Cascadian Farms Multigrain Squares Cereal (6g protein, 5g fiber, 9g added sugar)
• Chex Cereal Cinnamon (2g protein, 2g fiber, 8g added sugar) *other varieties available
• Kashi Maple Waffle Crisp (4g protein, 4g fiber, 8g added sugar)
• Kellog Raisin Bran (5g protein, 7g fiber, 9g added sugar)
• Nature’s Path Envirokidz Peanut Butter Panda Puffs (3g protein, 3g fiber, 9g added sugar)
• Nature’s Path Sunrise Crunchy Vanilla/Maple/Honey (2g protein, 4g fiber, 7g added sugar)
• Post Honey Bunches of Oats Cinnamon/Honey Roasted (3g protein, 2g fiber, 8g added sugar)
• Quaker Life (original) (4g protein, 3g fiber, 8g added sugar)
• Quaker Oatmeal Squares – brown sugar & cinnamon (6g protein, 5g fiber, 9g added sugar)

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So there you go! I’d love to hear some of your kiddos favorite lower-sugar cereals if they’re not on this list! A few more questions:

Breakfast Cereal FAQs

What cereals are lowest in sugar?

In general, here are some of the cereals that tend to be the lowest in sugar are the plain varieties of things like Cheerios, Chex, Corn Flakes, Rice Crispies, although some of these are also low in fiber and protein.

There are also some that are low in sugar because they use sweeteners like monk fruit ( Three Wishes, Magic Spoon etc). You can read more about sugar substitutes here.

Best cereal for toddlers?

Under age 2 is when I pay the most attention to added sugar. Cereals like Cheerios/toasted oat cereals, as well as puffed whole gran cereals like (kamut, wheat, rice etc) are great option. Shredded wheat soaked in milk to soften it can also be a great choice!

Why does cereal make my blood sugar drop?

Eating high sugar cereal, especially by itself, can definitely lead to a blood sugar crash. The sugar in the cereal spikes your blood sugar, then your body has to produce a lot of insulin to lower your blood sugar leading to a crash that can leave you hungry again quickly, as well as shaky, irritable and more.

To help avoid this, choose a cereal that is low in added sugar and also has some protein and fiber to help balance your blood sugars and prevent a spike and crash.

Enjoy!
–Lindsay–

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