:max_bytes(150000):strip_icc()/PRT-whole-grain-pasta-02-9f36b91cbfa44fa9a8b73688b82e9efe.jpg "Easy and healthy dinner ideas for families")
Gathering around the table for dinner is a great way to pause and reconnect in the hectic, chaotic world we live in. One of the biggest hurdles is preparing a meal that the whole family will enjoy—preferably something that doesn’t take hours to prepare, provides essential nutrients, and won’t be avoided by picky eaters.
Fortunately, “making a healthy dinner doesn’t require compromising on taste, family preferences, nutritional value or budget,” explains Karla Moreno-Bryce, MDA, RD, LD of Vegan Kids Nutrition.
Looking for inspiration? We’ve rounded up over 30 easy healthy dinner ideas for families, along with tips to simplify meal prep.
Photo by Rachel Vanni for Parents
Components of a healthy dinner
By preparing nutritious, balanced meals, you ensure that you give your children everything they need to grow into healthy adults. Components of a healthy dinner include the following:
- Lean protein: Protein-rich foods support strong muscles, whether you choose animal sources like beef, poultry, fish or eggs or plant-based protein options like beans, lentils or tofu.
- Fruit and vegetables: Add colorful fruits and vegetables to your plate to provide important vitamins, minerals and fiber.
- Grains: Adding grains provides carbohydrates for energy as well as fiber, which is important for gut health. Try to consume half of your grains from whole grains, recommends the U.S. Department of Agriculture. These are found in brown rice, quinoa, whole grain bread and oats.
- Healthy fats: These are essential for brain and nervous system development. Choose olive oil, nuts, seeds, avocados and omega-3 fatty acids found in seafood such as salmon.
Other important nutrients to consider during childhood include calcium and vitamin D for healthy bones. Dairy products such as milk, yogurt and cheese are excellent sources.
Tip for picky eaters
One easy way to overcome picky eating is to get kids involved in the kitchen. Children who participate in meal planning and preparation are more involved in the process and are often more adventurous eaters. Cooking also teaches about nutrition and time management, develops fine motor skills, and emphasizes basic math skills like counting and measuring.
Easy and healthy dinner ideas for families
If you need a little meal inspiration, check out this list of our favorite quick and easy dinner ideas. You can customize them to suit your family’s food preferences by swapping out proteins and sides.
- Salmon from the tray with roasted vegetables
- Pan-fried noodles with Bolognese sauce and green salad
- Chicken quesadillas and diced pineapple
- Fried shrimps with rice and cucumber salad
- Breakfast tacos with orange slices
- Grilled chicken with garden salad and bread rolls
- Baked pork loin, wild rice and steamed vegetables
- Macaroni with cheese and mixed vegetables
- Russet or sweet potato bar (potatoes from the microwave to save time) with vegetables and a side of fruit
- Tofu scrambled eggs with potato pancakes
- Pizza served with fruit salad
- Grilled chicken and apple sausages with baked sweet potato fries and berries
- Tacos with ground turkey and all the ingredients, plus corn
- Avocado toast with fried egg and fruit cup
- Caprese sandwiches with fries and apple slices
- Spaghetti with prepared marinara or pesto, served with Caesar salad
- Charcuterie with your favorite cheese, crackers, fruits, nuts and vegetables
- Veggie burger with baked fries
- Sheet pan chicken meatballs with roasted broccoli, served on rice
- Turkey wraps served with raw vegetables and hummus
- Meatloaf in mini muffin tins with mashed potatoes and green beans
- Baked cheese tortellini with green salad
- BBQ Chicken Sliders (made with roasted chicken or in a slow cooker), served with coleslaw
- Fried rice with tofu and vegetables and pears
- Scrambled eggs with toast and melon
- Grilled cheese sandwiches with tomato soup
- Shrimp tacos with coleslaw and kiwi
- Taco soup with corn bread
- Spring roll in a bowl, served with grapes
- Slow Cooker Bourbon Chicken with Rice and Asparagus
And remember: Planning your menu doesn’t have to be overly complicated or stressful. “You don’t have to have a fancy dinner every night. It’s OK to serve food straight from the pot to the table, and it’s OK for it to be a simple meal,” says Jennifer Anderson, MSPH, RDN, of Kids Eat In Color.
Benefits of family meals
Studies show that families who eat together generally have healthier eating habits and that children have higher self-esteem and better grades. In addition, families who regularly cook for themselves generally consume more fruits and vegetables, are less prone to obesity and have lower cardiometabolic risk factors.
Tips to make dinner preparation easier
Putting a simple, healthy dinner on the table may seem like a feat, but it doesn’t have to be complicated or time-consuming. With a little planning, you can whip up a delicious meal even on a busy night.
Here are our top tips for preparing healthy dinners for your family.
- Prepare fresh vegetables in batches for the week.
- Use frozen vegetables that can be steamed in the microwave in just a few minutes.
- Prepare dishes on the tray that can be prepared and baked quickly. Place baking paper on the bottom of the tray to make it easier to clean.
- Double the portions so you cook once and eat twice! If you get tired of eating the same thing two nights in a row, freeze the extra portion and pull it out later.
- Use already prepared ingredients such as sauces from a jar, roast chicken or salad sets.
- Use a slow cooker for simple one-pot meals that typically require minimal preparation and attention.
- Plan your menu for the week so you have all the ingredients and avoid extra trips to the grocery store.
- Have the basic ingredients on hand so you can throw together an easy dinner if your plans change at the last minute.
- Don’t be afraid to make simple dinners. “My family often has eggs for dinner,” says Anderson. “It’s our go-to meal on nights when we can’t make anything else.”
