Eat Empowered

10-Minute Kid-Friendly Meals for Breakfast, Lunch, and Dinner

In partnership with Kidfresh.

Making food for your little ones can be a serious time suck—which is why these 10-minute kid-friendly meals might just change your life.

One reason it’s so tricky is that while you want to make everything from scratch with fresh, whole, nutritious foods, life gets so busy. That’s even more true at back-to-school time, when getting out of the house in the morning and getting a healthy dinner on the table after a long day can feel like HIIT workouts. Plus, kids are so, so picky (sigh).

But you don’t have to default to filling a bowl with sugary cereal in the morning and heating up hot dogs at night. We’ve got some better options, below, for breakfast, lunch, and dinner. Some are in the form of super simple recipes, and some come courtesy of the incredible, vegetable-packed frozen meals made by Kidfresh.

All of them are fast and easy to make and will help you keep your kids happy and healthy.

Kid-Friendly Breakfasts in Under 10 Minutes

Kidfresh Blueberry Waffles

Forget Eggo. Kidfresh’s new Blueberry Waffles are made with real fruit and contain eight grams of protein per serving. Just pop ‘em in the toaster and top with a little real maple syrup.

Peanut Butter-Berry Yogurt

Skip flavored yogurts that are filled with sugar and opt for this simple recipe that tastes like a PB&J: nutritious Greek yogurt mixed with peanut butter and berries.

kid-friendly meals


Overnight Oats

Oatmeal can take a while to cook, but overnight oats take five minutes to throw together the night before, and then they’re ready and waiting in the a.m. Plus, your kids can throw their favorite toppings—like fruit and nut butters—on themselves.

Kid-Friendly Lunches in Under 10 Minutes

Healthy Chefs Salad

The word “salad” doesn’t usually excite a kid, but when it’s filled with things like cheddar cheese, cucumber, and turkey, they’ll probably get behind it. You can also easily alter the ingredients based on taste.

Super Duper Chicken Nuggets

Kidfresh makes chicken nuggets that taste like the ones your kids ask for but are secretly healthy. They’re made with whole grain breading, and pureed cauliflower and onions add nutrients.

Grilled Cheese With Tomato

Yes, grilled cheese can totally count as nutritious if you use good bread, organic cheddar cheese, and add veggies like tomatoes.

kid-friendly meals

Kid-Friendly Dinners in Under 10 Minutes

Spaghetti Loops Pasta ‘N Meat Sauce

No need to even boil water. Heat up this Kidfresh take on pasta with meat sauce that’s also packing pureed carrots and celery to add vitamins.

Tex Mex Black Bean Soup

Genius strategy: Instead of making soup from scratch, buy the canned stuff and then dress it up with delicious, healthy toppings like avocado and leftover chicken.

Roasted Chicken Lettuce Wraps

Your kids love picking food up; just tell them it’s a lettuce taco. You may have to skip the kimchi depending on how adventurous they are as eaters, but you can always add other veggies.

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