This Gluten-Free Meal Plan for Kids has hidden vegetable recipes that adults love too! Use these recipes to make kid-approved meals and snacks that will deliver the essential vitamins and minerals they need.
Picky Eater Approved!
It’s nice to have a game plan, especially when it comes to our health and fueling our bodies. Also, it’s important for kids to learn the importance of eating well.
But nearly all kids go through at least one phase of picky eating, especially when it comes to eating wholesome foods like whole grains, fruit and veggies.
So, this meal plan for kids is here to help take the pressure off of you. With our kid-friendly hidden vegetable recipes and fruit recipes, there will be no more scrounging for new ways to get your kids to eat those healthy, wholesome foods. And hopefully, less arguments at the dinner table.
You can rest at ease knowing that all of these gluten-free recipes and snacks have been tried and tested by many of my family members and their kids (my nieces and nephews).
But what’s more important is that they don’t feel deprived eating these gluten free meals with hidden veggies and/or fruit. Instead, they feel energized and healthy!
Kid-Friendly Sneaky Veggies
Where you can sneak in extra veggies and fruit for picky eaters.
- Smoothies – Blend in spinach, avocado, berries, carrots, and cucumber.
- Snack Bites – Freeze dried fruit or dried fruit.
- Burgers, Falafel, & Meatballs – Diced broccoli or cauliflower, sweet potato, and chopped leafy greens.
- Gluten-Free Pasta – Substitute pasta with spiralized vegetable noodles, spaghetti squash, or top pasta with cauliflower alfredo sauce.
- Chicken Salad – Mix in diced veggies like celery and dried fruit.
- Breakfast Cookie – Mix in fruit.
- Sandwich, Wraps, & Tacos – Use lettuce as a wrap. Make a veggie-based hummus or dip to spread on a sandwich or wrap. Mix diced veggies, corn, or cauliflower rice into taco meat.
It’s important for kids to really absorb their nutrients in order to maximize their growth and health. Eating a REAL FOOD gluten free diet can do just that. It reduces inflammation (with anti-inflammatory foods) in the body, fuels the brain, and replenishes the body.
Healthy Meal Plan for Kids
Ready to dig in? Grab a pen and paper and write down your favorites! Let me know if you have any questions as well.
Breakfast Recipes
Tex-Mex Cauliflower Egg Casserole
Thanks to fluffy eggs and loads of cheese in this casserole, the kids won’t notice the hidden vegetables! Hidden Veggies – Cauliflower, tomato, zucchini.
Key Lime Pie Smoothie
Rich in probiotics, prebiotics and Vitamin D. Hidden veggies – Spinach and avocado.
Berry Oatmeal Breakfast Cookies
If you are looking for one more after-school snack or lunch box treat to add to your meal plan, try these. Great for eating at any time, and again, they’re freezer friendly y’all! Egg free option as well. Hidden produce – berries or even shredded carrot if you so dare!
Frozen Grape Smoothie
Dairy-free, naturally sweet, and delicious grape flavor.
Strawberry Cake Baked Donuts
Super easy to make, healthy, and rich in Vitamin C. Hidden veggie trick – Add beet juice to the frosting or batter to make them more pink!
Snack Recipes
Homemade Fruit Roll Ups
Great for lunch boxes. Allergy friendly. Vegan and Paleo! Real fruit based. Sneak in more vegetables by add in a green juice to the fruit roll up batter before drying.
Blueberry Carrot Cake Bars
A real food snack or dessert bar that you can feel good about feeding your kids. Dairy free options!
Chunky Monkey Paleo Trail Mix
Paleo and Vegan friendly. Crock pot easy. Family favorite snack! Easy to make in bulk. Hidden fruit? Dried banana and unsweetened coconut of course! But feel free to mix in freeze dried apple or berries.
Chocolate Almond Flour Protein Bars
Okay, this one doesn’t have any hidden vegetables, but it is customizable! Which mean you can add in any fruit or veggie you’d like. Might I suggest berries with that chocolate layer?
Easy Vegan Salsa Con Queso
This vegan, plant-based dip uses 4 hidden fresh vegetables. Serve this with veggies chips, on enchiladas, Vegan Chickpea Mac and Cheese, or in tacos!
Lunch Recipes
3 Vegan Protein Sandwiches
Vegan sandwiches are a nutritious lunch idea for kids and adults. These 3 recipes are dairy free and gluten-free, and all of them have plant-based protein.
Crock Pot Chicken Salad Sliders (Mayo-Free)
Rich in probiotics. NO mayo needed. EASY and another great meal to make in bulk or ahead of time. I like to sneak in a little chopped cabbage to the chicken salad.
Homemade Baked Gluten-Free “Uncrustables”
Better than store-bought. These uncrustables make this meal plan for kids super fun! Not to mention, nut butter and jelly is a kid favorite! The recipe is easy to make vegan as well!
Other homemade uncrustables fillings with fruit and veggies include:
- Nut Butter, bananas, and honey
- Cheese with apples or figs
- Cucumber and hummus
- Fresh strawberries and cream cheese
Dinner Recipes
Vegan Mexican Falafel Bites
Vegan friendly and grain free. This kid friendly lunch is a hidden vegetable recipe loaded with broccoli, cauliflower, and tomato. Plus, they’re freezer friendly so you can make them ahead of time!
Tuna Zoodle Casserole
This casseroles has zucchini noodles, celery, and green chiles for a delicious paleo, low-carb, high protein meal. Make this recipe – it’s a great way to use your spiralizer and boost your nutrition.
Green Chile Turkey Tacos
You need one pot to make this hidden vegetable recipe! Turkey tacos are rich in protein, iron, and essential amino acids. It’s great for those active kids who need good protein, fats, and carbs. Hidden veggies – avocado, peppers, onion, and green chiles! But feel free to add in cauliflower rice!
Looking for kid friendly recipes that don’t have Corn,Egg whites, Casein in them.
Thank if you can help
Tracy
[email protected]
Hi Tracy,
We have a lot of kid-friendly recipes here that meet those nutritional requirements! Here are a few suggestions to get you started:
Thanks for sharing this recipe idea for kid’s meals.
You’re very welcome!
Yummy gluten free meal. I like to try it.
Great meal. I like it.
Kids nowadays rarely eat proper healthy food, surely trying these ideas!
Nice recipe
It’s nice to have a game plan … by many of my family members and their kids (my nieces and nephews). But what’s more important is that kid don’t feel deprived eating a gluten free meal plan.
I don’t have kids, but I do have some family members who are VERY picky eaters. I have to try making a couple of these recipes for them, such as the Oreo bites, pizza bowls and falafels!
Same here!! ❤️❤️
Forget kids! I would happily eat this all myself! 😉
I’ll feed you anyday
Thinking of you!!! xoxoxoxo
Those falafel bites are calling my name! Perfect for breakfast yes?!?