Feeding a picky eater can be challenging, especially for kids with Avoidant Restrictive Food Intake Disorder (AFRID), Pediatric Feeding Disorder (PFD), or sensory sensitivities. The key is to offer nutrient-rich foods in a way that feels safe and familiar.
We recommend trying these seven foods that balance nutrition with sensory-friendly textures and flavors to make mealtimes smoother and less stressful!
1. Smoothies 🥤
Smoothies are easy to make, nutritious, and customizable. The smooth texture is ideal for kids with sensory sensitivities and you can easily hide the taste of protein, fiber, and vitamins in a sweet, creamy, or fruity base depending on preference.
How to Serve:
-
Blend banana, Greek yogurt, and mild fruit or puree (like mango or blueberries) with milk or a dairy-free option
-
Add nut butter or protein powder for extra nutrients
-
Use a fun cup and straw to make it more appealing
Avoid overloading with too many new ingredients at once. Introduce changes gradually
2. Greek Yogurt 🍵
Greek yogurt is smooth, mild, easy to digest, packed with protein, probiotics, and healthy fats for growth. It’s also available in different flavors and thicknesses to match preferences.
How to Serve:
-
Start with plain or vanilla Greek yogurt and add honey or fruit puree
-
Serve it cold, room temp, or frozen based on texture preference
-
Try lactose-free or plant-based yogurt for dairy-sensitive kids
-
You can add fruit too for an extra sweet treat
Avoid sugary brands with artificial sweeteners. Stick to full-fat options for better nutrition.
3. Scrambled Eggs 🍳
Scrambled eggs are soft, versatile, and lightly flavored making them more likely to be enjoyed. They are also rich in protein, choline, and healthy fats for brain development.
How to Serve:
-
Cook scrambled eggs light and fluffy, avoiding dryness
-
Add mild cheese, mashed avocado, or butter for extra nutrients
-
If tolerated, try an omelet with finely chopped veggies for gradual exposure
Avoid overcooking or seasoning too heavily, as texture-sensitive kids may reject them
4. Homemade Chicken Nuggets 🍗
Chicken nugget’s crunchy and uniform texture is comforting for picky eaters. They also provide a wonderful source of iron, protein, and B vitamins for energy. Homemade versions are healthier than processed options.
How to Serve:
-
Coat chicken breast strips in crushed crackers and bake
-
Serve with a familiar dipping sauce
-
For extra nutrition, mix pureed veggies into the breading
5. Soft Pasta with Mild Sauces 🍝
The soft texture and mild flavors make pasta picky eater-friendly. You can also easily introduce protein and veggies gradually through the sauce.
How to Serve:
-
Start with plain buttered pasta
-
Add a mild sauce
-
For extra protein, you can mix in shredded chicken or grated cheese
-
Can be served warm or cold based on sensory preference
Avoid strong flavors (like garlic-heavy or spicy sauces) if your child is sensitive
6. Peanut Butter or Nut Butter Toast 🥜
Nut butter is high in protein and healthy fats to support growth. It’s a great option for kids who need more calories in small portions and can be smooth or crunchy to match texture preferences.
How to Serve:
-
Spread peanut butter, almond butter, or sunflower butter on toast or crackers
-
Add banana slices for extra nutritional value
-
For nut allergies, try sunflower seed butter or mild hummus
Avoid brands with added sugars, oils, and artificial ingredients
7. Mashed Potatoes 🥔
Mashed potatoes' neutral taste and soft texture make it widely accepted. We recommend using sweet potatoes as they are rich in Vitamin A and have a natural sweetness.
How to Serve:
-
Serve mashed sweet potatoes with cinnamon for extra appeal
-
Try crispy roasted potato cubes for kids who prefer crunch
-
Add butter or cheese for extra calories and fats
-
Can be mashed, roasted, or baked depending on preference.
Avoid chunky mashed potatoes if your child dislikes mixed textures. Stick to smooth blends first.
Find some more fun and fresh TikTok recipes Here!
🎉 Check out our Resource Blog, Tiktok, Instagram, and website for more fun and educational sensory content and clothing products!