30 Easy and Healthy Dinner Ideas for Families
Medically reviewed by Janet Helm, MS, RDNMedically reviewed by Janet Helm, MS, RDN
Gathering around the table for dinner is a great way to pause and reconnect in the busy, chaotic world we live in. One of the biggest hurdles is creating a meal the whole family will enjoy—preferably something that doesn't take hours to prep, provides essential nutrients, and won't be shunned by picky eaters.
Thankfully, “putting together healthy dinners doesn’t have to compromise on flavor, family preferences, nutrition, or budget,” explains Karla Moreno-Bryce, MDA, RD, LD, of Vegan Kids Nutrition.
Looking for inspiration? We rounded up 30+ easy healthy dinner ideas for families, along with tips for simplifying the meal prep process.
Photo by Rachel Vanni for Parents
Components of a Healthy Dinner
Creating nutritious, well-balanced meals ensures you're fueling kids so they have everything needed to grow into healthy adults. The components of a healthy dinner include the following.
Lean protein:Protein-rich foods support strong muscles, whether you choose animal sources like beef, poultry, fish, or eggs, or plant-based protein options such as beans, lentils, or tofu.
Fruit and vegetables: Add colorful fruits and vegetables to the plate to provide essential vitamins, minerals, and fiber.
Grains: The addition of grains provides carbohydrates for energy, along with fiber, which is important for gut health. Try to make half of your grains whole, recommends the U.S. Department of Agriculture. These can be found in brown rice, quinoa, whole wheat bread, and oats.
Healthy fats: These are essential for brain and nervous system development. Choose olive oil, nuts, seeds, avocados, and omega-3 fatty acids found in seafood like salmon.
Other important nutrients to consider during childhood include calcium and vitamin D for bone health. Dairy products like milk, yogurt, and cheese are excellent sources.
Picky Eating Tip
One simple way to overcome picky eating is getting kids involved in the kitchen. Children who participate in meal planning and preparation are more invested in the process, and they're often more adventurous eaters. Cooking also teaches about nutrition and time management, engages fine motor skills, and emphasizes basic math skills like counting and measuring.
Easy and Healthy Dinner Ideas for Families
If you need a little meal-time inspiration, check out this list of our favorite quick and easy dinner ideas. They're customizable to meet your family’s food preferences by swapping out proteins and side dishes.
Sheet pan salmon with roasted vegetables
One-pan pasta with bolognese sauce and a green salad
Chicken quesadillas and diced pineapple
Shrimp stir fry with rice and cucumber salad
Breakfast tacos with orange slices
Grilled chicken with garden salad and a roll
Baked pork loin, wild rice, and steamed veggies
Macaroni and cheese with mixed vegetables
Russet or sweet potato bar (microwave potatoes to save time) with veggies and a side of fruit
Tofu scramble with tater tots
Pizza served with fruit salad
Grilled chicken and apple sausage with baked sweet potato fries and berries
Ground turkey tacos with all of the fixings, plus corn
Avocado toast with a fried egg and fruit cup
Caprese sandwiches with chips and sliced apple
Spaghetti with prepared marinara or pesto, with a side of Caesar salad
Charcuterie with your favorite cheese, crackers, fruits, nuts, and veggies
Veggie burgers with baked fries
Sheet pan chicken meatballs with roasted broccoli served over rice
Turkey wraps served with raw veggies and hummus
Mini muffin-tin meatloaf with mashed potatoes and green beans
Baked cheesy tortellini with a green salad
BBQ chicken sliders (use rotisserie chicken or make in the slow cooker) served with coleslaw
Tofu and veggie fried rice with pears
Scrambled eggs with toast and melon
Grilled cheese sandwiches with tomato soup
Shrimp tacos topped with slaw and served with kiwi
Taco soup with cornbread
Egg roll in a bowl served with grapes
Slow-cooker bourbon chicken with rice and asparagus
And remember: planning your menu doesn't have to be overly complicated or stressful. “You don’t have to have a fancy dinner every night. It’s OK to serve food right out of the pot on the table, and it’s OK if it’s a simple meal," says Jennifer Anderson, MSPH, RDN, of Kids Eat In Color.
Benefits of Family Dinners
Research shows that families who eat meals together typically have healthier eating habits, and children benefit from higher self-esteem and grade point averages. Additionally, families that regularly eat home-cooked meals generally consume more fruits and vegetables, are less likely to be overweight, and have lower cardio-metabolic risk factors.
Tips for Making Dinner Prep Easier
Getting an easy healthy dinner on the table may seem like a feat, but it doesn’t have to be complicated or time-consuming. With a little planning, you can have a tasty meal even on the busiest night.
Here are our top tips for preparing healthy dinners for your family.
Prep fresh veggies for the week in batches.
Use frozen veggies that steam in the microwave in a matter of minutes.
Make sheet pan meals that can be prepped quickly and baked. Use parchment paper on the bottom of the pan for easy cleanup.
Double recipes so you cook once and eat twice! If you get tired of eating the same meal two nights in a row, freeze the extra portion and pull out later.
Take advantage of pre-prepped ingredients like jarred sauces, rotisserie chicken, or salad kits.
Use a slow cooker for easy one-pot meals that typically require minimal prep and attention.
Plan your menu for the week so you have all of the ingredients, eliminating extra trips to the grocery store.
Keep basic ingredients on hand so you can throw together an easy dinner if plans change at the last minute.
Don't be afraid of simple dinners. "My family has eggs for dinner often," says Anderson. "It’s our go-to on nights when other meals aren’t coming together."
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