Fun Ways to Encourage Reluctant Eaters

For kids, how food looks can be just as important as how it tastes. And when you’re prodding a picky eater to take “just one bite,” presentation can make all the difference.

The idea of “eating with our eyes” is even more true for kids. Eye-catching recipes—whether they showcase nature’s rainbow of colors or incorporate playful, creative designs—can open the minds (and mouths) of finicky eaters. Something as simple as arranging food into a smiley face—cherry tomato eyes, spaghetti for hair and a sprinkle of shredded mozzarella for a mouth—may tempt a veggie-averse child to give those “tomato eyes” a try. Laughing together about “Should we eat the eyeballs?” can turn mealtime into a game, making once-forbidden foods suddenly fun.

In fact, studies show that the way food is presented—especially with bright colors and fun shapes—can increase a child’s willingness to try new foods. Research from a 2019 study in the journal Nutrients revealed that colorful food presentation can positively influence a child’s perception of taste and overall enjoyment of a meal. Many parents discover this either as a happy accident or as a last resort after exhausting other ways to encourage their reluctant eaters.

Beyond playful presentation, involving kids in the cooking process can also spark their interest in trying new foods. Small tasks—like picking out the apples at the grocery store—can help build curiosity and create a sense of ownership. Even something as simple as letting them choose between red or yellow peppers can make them more open to trying something new.

Here are some colorful, fun recipes to help encourage your kids to try new foods.

Sticking googly eyes on the outside of a clear cup filled with a green smoothie turns something potentially unappealing into something intriguing.

Green Monster Smoothies

Serves 2

• 1 frozen banana
• ½ cup pineapple chunks (fresh or frozen)
• 1 cup baby spinach
• ½ cup Greek yogurt (either plain or vanilla, if you like it extra sweet)
• ¾ cup milk
• 1 tablespoon honey
• Ice cubes

1. Add all ingredients to a blender. Blend until smooth and creamy. If too thick, add more milk. If too thin, add more ice.
2. Pour into clear glasses. Stick two wiggly eyes on each glass.

Note: For extra fun, drop a few chocolate chips on top of the smoothie to make monster eyes.

Start the day with a beautiful rainbow of color. If you have time, let the kids design their own.

Rainbow Toast

Serves 2

• 2 slices sourdough or whole wheat bread
• ½ cup cream cheese (either plain or strawberry)
• Sliced strawberries, mango, kiwi and blueberries

1. Toast bread until golden brown.
2. Spread cream cheese on toast.
3. Top with fruit to make a rainbow.

This one is definitely more fun when you let kids make it themselves.

Funny Face Pizzas

Serves 4

• 4 English muffins
• ½ cup pizza sauce
• 1 cup shredded mozzarella cheese
• Sliced olives
• Cherry tomatoes
• Bell pepper strips
• Mushrooms
• Basil

1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
2. Place English muffin halves on baking sheet. Spread each with a spoonful of pizza sauce. Sprinkle each with cheese.
3. Make funny faces with the toppings. Examples: Olives for eyes, tomatoes for nose, mushrooms for ears, bell peppers for mouth (or mustache) and basil for hair.
4. Bake 8-10 minutes or until cheese is melted and bubbly.

The crumb texture of bread and cakes is a turnoff for some kids. Knowing there’s something hiding inside might entice them to take a bite.

Surprise Inside Cupcakes

Makes 16 cupcakes

• 1 ½ cups all-purpose flour
• 1 ½ teaspoons baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 stick unsalted butter, softened
• ¾ cup granulated sugar
• 2 eggs
• ¾ cup milk
• ½ cup sour cream
• 2 teaspoons vanilla extract
• Strawberry jam

Frosting:

• 1 cup unsalted butter, softened
• ¼ cup milk
• 4 cups powdered sugar
• 1 teaspoon vanilla extract

1. Preheat oven to 350 degrees. Line muffin pans with liners. This will make a total of 16 standard-size cupcakes, so you will need to put them in the oven in two batches if you have one muffin pan.
2. Mix together flour, baking soda, baking powder and salt.
3. With an electric mixer, beat butter and sugar until light and fluffy. Beat in eggs, one at a time. Mix in vanilla.
4. Add dry ingredients into butter mixture, stirring just until combined. Mix in milk and sour cream.
5. Pour into muffin pan, filling each 3/4 full. Bake 20 minutes or until golden.
6. Cool completely. Cut a 1-inch-deep piece from the top of each cupcake. Fill with about 1 tablespoon strawberry jam for each, leveling the top so it’s not overflowing.
7. Make frosting by beating butter until light and creamy. Add powdered sugar, milk and vanilla. (Add food coloring if desired.) Frost each cupcake.

Natalie Mikles is a mom of three. She writes about food, sharing recipes for busy families and picky eaters. She has been recognized for her food columns as well as features on families and issues affecting local children. Natalie loves pizza and movie nights with her family.