What to Cook for Kids: 10 Easy, High-Protein Meals They’ll Actually Eat
Want to feed your kids **healthy, high-protein meals** — but tired of hearing “I don’t like it” or “Can I have cereal?”
You’re not alone. In this post, I’ll show you **3 delicious, kid-friendly recipes** that are:
- ✅ Easy to make (under 30 minutes)
- ✅ High in protein (10–26g per serving)
- ✅ Appliance-friendly (Instant Pot, Air Fryer, Ninja Speedi)
- ✅ Budget-friendly (under $2.50/serving)
✨ Love Easy Family Meals?
Grab the 100 Beginner’s Instant Pot Bean and Grain Cookbook — just $0.99! Packed with kid-approved, high-protein meals.
Why These Kid-Friendly Meals Work
Kids love meals that are:
- ✅ Familiar (pasta, chicken, oatmeal)
- ✅ Mild in flavor (not too spicy or strong)
- ✅ Fun to eat (dippable, customizable, colorful)
- ✅ Fast (no long waits)
Pro Tip: Let kids help with stirring, dipping, or building their own bowl — they’re more likely to eat it!
Recipe 1: Air Fryer Chicken Tenders (No Breading)
Servings: 4 | Cost: $2.20/serving | Prep: 5 mins | Cook: 12 mins
Appliance: Air Fryer
Ingredients:
- 1 lb chicken tenders
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & pepper to taste
Step-by-Step Instructions:
- Toss chicken with oil and spices.
- Air fry at 375°F for 10–12 minutes, flipping halfway.
- Serve with ketchup, honey mustard, or ranch.
Recipe 2: Instant Pot Mac & Cheese (with Hidden Veggies)
Servings: 6 | Cost: $1.80/serving | Prep: 5 mins | Cook: 10 mins
Appliance: Instant Pot
Ingredients:
- 8 oz elbow pasta
- 2 cups milk
- 2 cups shredded cheddar
- 1 cup pureed butternut squash or cauliflower (store-bought or steamed)
- 1 tbsp butter
- Salt & pepper to taste
Step-by-Step Instructions:
- Add all ingredients to Instant Pot.
- Pressure cook 4 minutes, quick release.
- Stir until creamy and serve.
Recipe 3: Ninja Speedi Banana Oatmeal (No Sugar Added)
Servings: 2 | Cost: $1.40/serving | Prep: 2 mins | Cook: 5 mins
Appliance: Ninja Speedi
Ingredients:
- 1 cup rolled oats
- 2 cups milk or water
- 1 banana, mashed
- ½ tsp cinnamon
- 1 tbsp chia seeds (optional)
Step-by-Step Instructions:
- Add all ingredients to Ninja Speedi bowl.
- Cook on Porridge or Rapid Cook 5 minutes.
- Top with extra banana slices.
Frequently Asked Questions
What are easy meals to cook for picky kids?
Easy meals for picky kids include air fryer chicken tenders, hidden-veggie mac and cheese, and banana oatmeal. Keep flavors mild and textures familiar.
How do you get kids to eat more protein?
Use high-protein bases like beans, eggs, chicken, and cheese. Serve with fun dippers, shapes, or in favorite dishes like mac and cheese or burritos.
Can you make kid-friendly meals in the Instant Pot or Air Fryer?
Yes! The Instant Pot makes creamy mac and cheese in 15 minutes. The Air Fryer makes crispy chicken tenders with no breading. Both are perfect for busy parents.
What are healthy meals for kids under $2/serving?
Bean & rice bowls, egg muffins, and lentil soups are all high-protein, healthy, and cost under $2 per serving. Use your pantry staples to save money.
📥 Get Your Free Printable: "Kid-Friendly Meal Planner"
I’ve created a free downloadable guide with:
- ✅ 7-day kid-friendly meal plan
- ✅ Shopping list
- ✅ Prep checklist
- ✅ 5 bonus recipes (chicken nuggets, mini burritos, oatmeal cups)
📅 More Easy Meals? Try Our Monthly Planners
Love quick, high-protein meals? Explore our free monthly guides:
- Full Year Index: All 12 Months
- January — New Year Reset
- September — Back-to-Routine Batchers
- December — Cozy, Festive, Freezer-Smart
🍳 More Kid-Friendly Hacks You’ll Love
Want more genius tricks?
- Air Fryer Chicken Breast Recipes That Don’t Dry Out
- Ninja Speedi Oatmeal Recipes (Ready in 5 Minutes)
- Ninja Speedi Pasta Recipes (No Water Boil)
Craving more family-friendly meals?
Check out the 100 Beginner’s Instant Pot Bean and Grain Cookbook — just $0.99! Perfect for feeding kids healthy, high-protein meals.
— Rossi Voss | Author of the $0.99 Cookbook Series
rossivoss.blogspot.com