When you have toddlers, feeding them or even thinking about what to feed them can take up a lot of your time. While nutrition is on your mind, you also have to make sure that they enjoy the food and finish their recommended meals. For toddlers, it’s a good idea to give them a mixed plate with plenty of colors, so they get excited to eat. Moreover, when you focus on colors, you end up creating a well balanced meal with proteins, vitamins, minerals and other important nutrients. Apart from home cooked food, it’s a good practice to include some fresh fruits, blanched vegetables and some form of carbs like rice, dosa or roti in their meals. As we are looking at younger toddlers, some may not be very adept at eating fully solid meals, so we have included some simpler meals which can be enjoyed by all. Here are some of our recipes for toddlers to help you keep your little one nourished, full and happy!
Dal with mixed vegetables
Dal or legumes are a good source of protein and other nutrients. This recipe also calls for mixing in seasonal vegetables, which can be great for picky eaters. This recipe can also be customized for younger toddlers, by simply overcooking the dal and vegetables and then using a blender to make a semi-solid puree.
Ingredients:
½ cup of masoor or moong dal
½ cup chopped seasonal vegetables - carrots, beans, turnips, potatoes, cauliflowers, peas - you can choose as many as you like
Salt to taste
½ tsp sugar
1 tsp turmeric
1 tbsp ghee
Process:
- Wash the dal and vegetables thoroughly
- Put everything in a pressure cooker except the ghee with 2 cups of water
- Cook till 3-4 whistles or till the vegetables are well cooked
- Add the ghee before serving
- Serve as a dal soup or with cooked rice
Palak paratha
This palak paratha is not just tasty but also super nutritious - a super food for your little one. It is also a versatile recipe and you can customize it by adding in other vegetables of your choice.
Ingredients:
1 cup maida or atta
1 bunch palak without stems
Salt as per taste
2 cloves garlic
1 tsp Kalonji
2-3 tsp oil or ghee
Process:
- Blanch the palak leaves by immersing them in boiling water for 2-3 minutes. When done, immerse in cold water or an ice bath
- Squeeze out the excess water and blend the palak leaves with little added water if needed
- Add this puree to the flour along with the kalonji seeds and chopped garlic
- Now form a dough with this - add flour or water as needed
- Make small balls and roll them out into paratha shape of your choice
- Heat up a tawa and add the paratha, cooking on both sides
- When slightly darker in color or when brown spots appear, apply the oil or ghee and cook for 1-2 minutes
- Serve with yogurt
Hara bhara kabab
Who can resist a delicious kebab? When it comes to picky eaters, this one is a super hit. Apart from being tasty, this packs in plenty of good nutrients and vitamins with all the vegetables mixed in - so give it a try!
Ingredients:
1 boiled potato
1 cup palak leaves without stem
½ cup green peas
½ cup mixed vegetables of your choice - beans, carrots etc.
Handful of chopped coriander leaves
1-2 tbsp breadcrumbs (optional)
Salt to taste
½ tsp turmeric
½ tsp cumin powder
½ tsp coriander powder
3-4 tbsp oil
Process:
- Blanch and cool the palak leaves and then blend into a puree
- Wash the other vegetables and steam them or boil them in water till cooked
- Mix the palak puree with the boiled potato, coriander leaves, cooked vegetables, salt and spices
- Mix well and add breadcrumbs if mixture is too wet
- Form the mixture into small patties and shallow fry on a tava
- Serve hot with pudina chutney or ketchup
Paneer roll-up
Kids and especially toddlers are more excited by new and different foods - and this paneer roll up is the perfect way to sneak in some vegetables in their meal times. It’s so tasty, they won’t even complain about the veggies in there! Moreover, paneer is a good source of dairy and protein and is absolutely delicious.
Ingredients:
1 homemade paratha
3-4 cubes of paneer
¼th cup mixed vegetables of your choice - chopped and cooked
Salt to taste
½ tsp turmeric powder
½ tsp cumin powder
½ tsp coriander powder
½ tsp kasuri methi
1 tbsp oil
Process:
- Heat up the oil in a shallow pan and add the vegetables
- When the vegetables are slightly wilted or get some color on them, add in the paneer pieces
- Now add all the powdered spices and salt except the kasuri methi
- Fry well till everything is well combined. Add few teaspoons of water is needed
- Add the kasuri methi when everything is cooked and well combined
- Use this filling for the homemade paratha and cut into pinwheel shapes for easy snacking
Tomato rice with vegetables
Very few toddlers can resist this colorful, veggie packed and yummy fried rice. Easy to cook and delicious to eat, this is a great way to make a full meal in just one pot!
Ingredients:
½ cup cooked rice
½ chopped vegetables like beans, carrots, cauliflower, peas and potatoes
2 tbsp of tomato puree or tomato paste
½ tsp cumin seeds
5-6 curry leaves
½ tsp mustard seeds
½ tsp turmeric powder
½ tsp garam masala
Salt to taste
Few sprigs of coriander - chopped
1 tsp oil
Process:
- Heat up the oil in a pan and when hot, add in the cumin seeds, mustard seeds and curry leaves
- When everything splutters, add in the chopped vegetables and saute till everything is mixed
- Now add salt and a little water if needed. Cover and cook till vegetables are almost cooked
- Add the tomato puree or paste and all the spices and cook till everything is done to your liking
- Add in the cooked rice and combine well. Cover and cook to let the flavors mix in well
- Garnish with chopped coriander leaves and serve
Note: You can also add in some paneer cubes or a scrambled egg to add protein to this delicious fried rice!
FAQ's
Q. Why is variety important in toddler meals?
Ans.Toddlers benefit from a variety of foods because it ensures they get a mix of essential nutrients. Different colors often represent different vitamins and minerals. Offering variety also keeps meals exciting, reducing fussiness, and helping children develop a taste for diverse flavors and textures early on.
Q. How can I make meals more appealing for picky toddlers?
Ans.Focus on colorful plates, fun shapes, and bite-sized pieces. Use cookie cutters for parathas or serve dal in small bowls with a garnish. Presentation plays a big role for toddlers, and a visually exciting plate often encourages them to try and enjoy their food willingly.
Q. Are these recipes safe for younger toddlers who can’t chew well?
Ans.Yes. Most recipes can be adapted by overcooking vegetables and mashing or blending to a semi-solid consistency. For example, dal with vegetables can become a smooth puree, while tomato rice can be lightly mashed, making them easy and safe for toddlers still developing chewing skills.
Q. How do I ensure these recipes are balanced in nutrition?
Ans.Each recipe combines proteins, healthy fats, carbs, and vegetables for vitamins and minerals. For instance, dal provides protein, ghee offers healthy fats, and vegetables supply fiber and micronutrients. Pairing different food groups in one meal ensures toddlers get all-round nutrition essential for healthy growth and development.
Q. Can these meals be made ahead of time?
Ans.Yes. Many dishes like palak paratha dough, hara bhara kabab mix, or tomato rice can be prepped in advance and refrigerated. Reheat gently before serving. However, for very young toddlers, it’s best to serve freshly prepared meals to preserve both taste and nutritional value.
Q. How do I introduce green vegetables without resistance?
Ans.Blend greens like spinach into dishes toddlers already love, such as parathas, kababs, or dal. Combining them with familiar flavors masks any bitterness and helps children gradually accept the taste. Over time, they may enjoy greens on their own as their palate expands naturally.
Q. Are these recipes suitable for vegetarian diets?
Ans.Yes, all recipes are vegetarian and can be adapted for vegan diets by replacing ghee with plant-based oils and paneer with tofu. They provide ample plant-based proteins through dal, paneer, and vegetables, making them ideal for vegetarian households focused on balanced toddler nutrition.
Q. How do I prevent over-seasoning toddler meals?
Ans.Use mild spices in small amounts, focusing more on natural flavors from vegetables and grains. Avoid excessive salt or chili. Spices like cumin, turmeric, and coriander add flavor and health benefits without overwhelming young taste buds, making meals flavorful yet gentle for toddlers.
Q. What are some healthy sides to serve with these recipes?
Ans.Pair meals with yogurt, fresh fruit slices, or blanched vegetables. These sides add probiotics, fiber, and extra vitamins. For example, serve palak paratha with yogurt and cucumber sticks, or tomato rice with a small fruit bowl for a complete, well-rounded toddler-friendly meal.
Q. Can I freeze any of these recipes for later use?
Ans.Yes. Hara bhara kababs and palak paratha dough freeze well in airtight containers for up to a month. Dal can also be frozen in portions. Always thaw and reheat thoroughly before serving, and avoid freezing dishes containing potatoes for long periods, as texture may change.
