10+ Gut-Healthy Foods for kids

10 Gut-Healthy Foods Your Kids Will Love

As a mom of 3, I know the struggle in ensuring our kids eat foods that not only taste great but also support their health.

Including gut-healthy foods in their diet is essential for boosting their immunity, improving digestion, and keeping their energy levels high throughout the day. I’ve discovered some fantastic kid-friendly recipes that make it easy to sneak in those gut-boosting ingredients without any complaints. 

So, join me as I share these fun and delicious recipes that your kids will love, and you’ll feel good about serving!

10+ Gut-Healthy Foods Your Kids Will Love

1. Rainbow Veggie Cupcakes 

Rainbow Veggie Cupcakes

Ingredients:

  • 1 cup grated zucchini
  • 1 cup grated carrots
  • 1/2 cup chopped spinach
  • 1/2 cup whole wheat flour
  • 1/2 cup almond flour
  • 1/4 cup olive oil
  • 1/4 cup milk
  • 1 egg
  • 1/2 teaspoon baking powder
  • Salt and pepper to taste

How to Make:

  1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. Mix all ingredients in a large bowl until well combined.
  3. Spoon the batter into the muffin liners.
  4. Bake for 20-25 minutes or until a toothpick comes out clean.

Source: Pinterest 

2. Garden Herb Meatballs 

Garden Herb Meatballs

Ingredients:

  • 1 lb ground turkey
  • 1/2 cup grated zucchini
  • 1/2 cup grated carrots
  • 1/4 cup chopped parsley
  • 1/4 cup chopped basil
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste

How to Make:

  1. Preheat the oven to 375°F (190°C).
  2. Mix all ingredients in a large bowl until well combined.
  3. Form into small meatballs and place on a baking sheet.
  4. Bake for 20-25 minutes until cooked through and golden brown.

Source: Pinterest 

3. Kale and Bacon Stuffed Peppers 

Kale and Bacon Stuffed Peppers 

Ingredients:

  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup cooked, crumbled bacon
  • 1 cup chopped kale
  • 1/2 cup shredded cheese
  • Salt and pepper to taste

How to Make:

  1. Preheat the oven to 375°F (190°C).
  2. Mix quinoa, bacon, kale, and cheese in a bowl; season with salt and pepper.
  3. Stuff each pepper half with the mixture.
  4. Place peppers in a baking dish and bake for 20-25 minutes until peppers are tender.

Source: Reddit 

4. Crunchy Quinoa Chicken Nuggets 

Crunchy Quinoa Chicken Nuggets

Ingredients:

  • 1 lb chicken breast, cut into nuggets
  • 1 cup cooked quinoa
  • 1/2 cup breadcrumbs
  • 1 egg, beaten
  • Salt and pepper to taste

How to Make:

  1. Preheat the oven to 400°F (200°C).
  2. Season chicken with salt and pepper.
  3. Dip chicken pieces in egg, then coat with quinoa and breadcrumbs mixture.
  4. Place on a baking sheet and bake for 20 minutes, flipping halfway through.

Source: Pinterest 

5. Grilled Zucchini Nachos 

Grilled Zucchini Nachos

Ingredients:

  • 2 large zucchinis, sliced into rounds
  • 1 cup shredded cheese
  • 1/2 cup black beans
  • 1/2 cup corn kernels
  • 1/4 cup chopped tomatoes
  • 1/4 cup sliced olives
  • Salt and pepper to taste

How to Make:

  1. Preheat the grill to medium-high heat.
  2. Grill zucchini slices for 2-3 minutes on each side until tender.
  3. Arrange grilled zucchini slices on a baking sheet.
  4. Top with shredded cheese, black beans, corn, chopped tomatoes, and sliced olives.
  5. Season with salt and pepper.
  6. Broil in the oven until the cheese is melted and bubbly, about 3-5 minutes.
  7. Serve immediately with a side of salsa or guacamole for a healthy twist on traditional nachos.

Source: Pinterest 

6. Crispy Fish Fingers with Tangy Sauce 

Crispy Fish Fingers with Tangy Sauce

Ingredients:

  • 1 lb white fish fillets, cut into sticks
  • 1 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 egg, beaten
  • Salt and pepper to taste
  • 1/2 cup Greek yogurt
  • 1 tablespoon capers, chopped
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice

How to Make:

  1. Preheat oven to 400°F (200°C).
  2. Mix breadcrumbs and Parmesan; season fish sticks with salt and pepper.
  3. Dip fish in egg, then coat with breadcrumb mixture.
  4. Place on a baking sheet and bake for 15-20 minutes.
  5. Mix yogurt, capers, lemon zest, and juice for the sauce.

Source: Pinterest 

7. Turkey Sliders with Crunchy Salad 

Turkey Sliders with Crunchy Salad 

Ingredients:

  • 1 lb ground turkey
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 cup mixed salad greens
  • 1/2 cup shredded carrots
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup sliced cucumbers
  • Olive oil and lemon juice for dressing

How to Make:

  1. Mix turkey, breadcrumbs, egg, garlic powder, salt, and pepper; form into small patties.
  2. Cook patties on a skillet over medium heat until browned and cooked through.
  3. Toss salad greens, carrots, tomatoes, and cucumbers with olive oil and lemon juice.

Source: Reddit 

8. Avocado and Tomato Grilled Cheese Sandwich 

Avocado and Tomato Grilled Cheese Sandwich 

Ingredients:

  • 2 slices whole grain bread
  • 1/2 avocado, sliced
  • 1/2 tomato, sliced
  • 2 slices cheese
  • 1 tablespoon butter

How to Make:

  1. Butter one side of each bread slice.
  2. Place avocado slices, tomato slices, and cheese between the bread slices, with the buttered sides facing out.
  3. Heat a skillet over medium heat.
  4. Grill the sandwich until the bread is golden brown and the cheese is melted, about 3-4 minutes per side.
  5. Press down gently with a spatula for even grilling.
  6. Serve immediately for a gooey, delicious, and nutritious sandwich.

Source: Pinterest 

9. Summer Macaroni Salad 

Summer Macaroni Salad

Ingredients:

  • 2 cups cooked macaroni
  • 1/2 cup diced bell peppers
  • 1/2 cup diced cucumber
  • 1/4 cup chopped red onion
  • 1/2 cup Greek yogurt
  • 1 tablespoon mustard
  • Salt and pepper to taste

How to Make:

  1. In a large bowl, combine cooked macaroni, diced bell peppers, diced cucumber, and chopped red onion.
  2. In a small bowl, mix Greek yogurt, mustard, salt, and pepper to make the dressing.
  3. Pour the dressing over the macaroni mixture and toss to coat evenly.
  4. Chill in the refrigerator for at least 30 minutes before serving.
  5. This colorful and refreshing salad is perfect for summer picnics or as a side dish for any meal.

Source: Pinterest 

10. Pineapple Chicken Peppers 

Pineapple Chicken Peppers

Ingredients:

  • 2 chicken breasts, cubed
  • 1 cup pineapple chunks
  • 2 bell peppers, halved and seeded
  • 1/2 cup teriyaki sauce
  • 1 tablespoon olive oil

How to Make:

  1. Preheat the oven to 375°F (190°C).
  2. Heat olive oil in a skillet over medium heat.
  3. Cook chicken cubes until browned and cooked through.
  4. In a bowl, mix cooked

Source: Pinterest 

Conclusion

I want you and your kids to enjoy these delicious and gut-healthy recipes as much as we do, and I’m hoping this recipe guide will help you do that.

Needless to say, including foods that support gut health can make a big difference in your child’s gut health, preventing constipation and keeping them active. 

So don’t wait to give these fun and easy-to-make dishes a try, and watch as your kids devour them with smiles on their faces. Remember, a healthy gut is the foundation for a healthy life, so keep experimenting with different ingredients and recipes. 

Happy cooking and cheers to happy, healthy kids!

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