Making Healthy Eating Fun: Low-Calorie Recipes Kids Actually Want to Eat!

Why These Recipes Work Magic? 

Crispy Baked Chicken Fingers 

• 1 pound chicken breast (cut into strips) 

• 1 cup whole wheat breadcrumbs 

• 1 teaspoon garlic powder 

• 1 teaspoon paprika 

• Salt and pepper to taste 

• 1 egg (beaten) 

• Cooking spray 

• Preheat oven to 400°F (200°C). 

• In a bowl, mix breadcrumbs, garlic powder, paprika, salt, and pepper. 

• Dip all the chicken strips into the beaten egg, then coat with the breadcrumb mixture. 

• Place the now-coated strips on a baking sheet that is lined with parchment paper and spray lightly with cooking spray. 

• Bake for 15-20 minutes until they are golden brown and cooked through. 

Vegetable Upma 

• 1 cup semolina (rava) 

• 2 cups mixed vegetables (carrots, peas, beans) 

• 1 onion (finely chopped) 

• 1 teaspoon mustard seeds 

• 1 teaspoon cumin seeds 

• 2 green chilies (slit) 

• Salt to taste 

• 2 teaspoons oil 

• Water as needed 

• Heat oil in your pan and then add mustard seeds and cumin seeds. Let them splutter. 

• Add onions and green chilies; sauté until onions turn translucent. 

• Add mixed vegetables and then cook for a few minutes. 

• Add semolina and roast it lightly until it turns golden brown. 

• Pour in water and salt; stir well. Cook until the water is absorbed. 

• Serve hot with a sprinkle of coriander leaves. 

Spinach and Cheese Stuffed Parathas 

• 1 cup whole wheat flour 

• 1 cup spinach (blanched and chopped) 

• ½ cup low-fat cottage cheese 

• Spices (cumin powder, salt, pepper) to taste 

• Water as needed 

• In your bowl, mix whole wheat flour with water to form a soft dough. 

• In another bowl, combine spinach, cottage cheese, cumin powder, salt, and pepper. 

• Roll out small portions of the dough into circles. Place a spoonful of the filling in the center and fold the dough over it to seal. 

• Roll out again gently to form stuffed parathas. 

• Cook on a hot griddle until both the sides are golden brown. 

Magic Masala Idli Bites 

• 2 cups idli batter 

• 1 tablespoon magic masala (or any spice mix) 

• Chopped vegetables (carrots, peas) 

• Cooking oil spray 

• Preheat your idli steamer. 

• Mix idli batter with magic masala and chopped vegetables. 

• Pour the mixture into idli molds and steam for about 10 minutes. 

• Let them cool a little before removing them from the molds. 

Rainbow Bhel 

• 1 cup puffed rice 

• ½ cup chopped cucumber 

• ½ cup chopped tomatoes 

• ¼ cup grated carrots 

• ¼ cup boiled corn 

• Chaat masala to taste 

• Lemon juice 

• In a large bowl, combine puffed rice, cucumber, tomatoes, carrots, and corn. 

• Sprinkle chaat masala and drizzle lemon juice over the mixture. 

• Toss everything together gently before serving. 

Fruit Salad with Yogurt 

• 1 cup mixed fruits (apples, bananas, berries) 

• ½ cup low-fat yogurt 

• 1 tablespoon honey or maple syrup (optional) 

• A sprinkle of cinnamon 

• Chop the fruits into bite-sized pieces. 

• In a bowl, mix the fruits with yogurt. 

• Drizzle honey or maple syrup if you want, and sprinkle cinnamon on top. 

Cauliflower Mac and Cheese 

• 2 cups cauliflower florets (steamed) 

• 1 cup low-fat milk 

• 1 cup shredded low-fat cheese 

• Salt and pepper to taste 

• Whole wheat pasta (optional) 

• Cook your pasta according to package instructions (if using). 

• In a blender, combine steamed cauliflower, milk, cheese, salt, and pepper until smooth. 

• Mix the cauliflower sauce with pasta or serve as is. 

Chickpea Salad 

• 1 can chickpeas (drained and rinsed) 

• 1 cucumber (diced) 

• 1 tomato (diced) 

• A handful of parsley (chopped) 

• Juice of half a lemon 

• Salt and pepper as per taste 

• In a large bowl, combine chickpeas, cucumber, tomato, and parsley. 

• Squeeze a lemon over the salad and season with salt and pepper. 

• Toss everything together gently. 

Sweet Potato Smileys 

• 2 medium sweet potatoes (boiled and mashed) 

• ½ cup whole wheat flour 

• Salt to taste 

• Oil spray for cooking 

• In a bowl, mix mashed sweet potatoes with whole wheat flour and salt to form a dough. 

• Shape into small smiley faces using your hands or cookie cutters. 

• Cook on a non-stick skillet sprayed with oil until golden brown on both sides. 

Why These Work as Low-Calorie Options?

• Use baking instead of frying 

• Include lots of vegetables 

• Replace high-calorie ingredients with healthier alternatives 

• Keep portions kid-sized 

• Focus on natural flavors instead of added fats and sugars 

Conclusion