Top 10 Creative Ways to Serve Whole Grains to Kids

Getting kids to eat healthy is a task for every parent. While they’re all in for their favorite candy, grains don’t really appeal to them. However, whole grains are packed with fiber, vitamins, and minerals that are essential for kids’ growth and development. In fact, according to the Journal of Pediatrics, kids who eat more whole grains have a 20-30% lower risk of developing obesity later in life.

So how can you actually serve whole grains to kids without them noticing? Read this article to explore the top ten kid-approved ways of sneaking whole grains that will have them asking for more.

Breakfast is essentially the most important meal of the day. Instead of using regular flour for pancakes, switch it up with whole wheat flour. You can even use oat flour. To add that extra element, you can add mashed bananas or blueberry puree in the pancake mix. Surprisingly, the natural sweetness of blueberries or bananas will make your kids forget they’re actually eating something healthy.

This pizza bite actually uses whole wheat rotis or tortillas as the pizza base. For the crust, you can mix quinoa with cheese and pizza seasonings. Press into mini muffins and bake. For a veggie twist, you could add chopped capsicum and onion. Grate some cheese on top, and the whole-grain goodness is ready to take over.

Kids love popcorn. To make it more healthy, combine it with nuts, seeds, dried fruits, and a few chocolate chips for an after-school snack that’s crunchy, sweet, and salty all together. In fact, popcorns are low in calories but rich in antioxidants. That’s exactly what parents are looking for.

If your kids are sushi fans, switch the white rice for brown rice next time you’re preparing it. Brown rice is high in fiber, and its texture adds another element to the uniqueness of sushi rolls. Pair the sushi filling with avocado and cucumber, or even add egg or tofu for some extra protein.

Did you know that brown rice has three times more fiber than white rice? That means better digestion and fewer complaints of tummy aches!

Waffles don’t need to be restricted to weekend delights anymore. You can prepare whole grain waffles using whole wheat flour and top them up with Greek yogurt and fresh berries instead of sugary syrup. The fiber from the whole grains combined with the protein from the yogurt will actually keep your kids full and energized for hours. 

Oats are among the most nutrient-dense grains available. Just one cup provides 17% of the daily recommended fiber intake for children. While oatmeal is a classic breakfast, not every kid loves it. Who not try turning it into oatmeal muffins? Simply mix oats with eggs, yogurt, and your favorite fruits, such as blueberries or strawberries, and bake them into tiny muffins.

If your kid loves pasta, you don’t need to replace it with something healthy. Instead, make the pasta healthy—whole wheat pasta is a great alternative to regular pasta and has more fiber and nutrients. Toss the pasta with their favorite veggies, cheese, and a light vinaigrette for a classic pasta salad that your kids will absolutely crave for.

Soups are a great way to sneak in healthy ingredients in your kids’ diet. Now you ought to prepare this healthy barley veggie soup recipe. After all, barley is an ingredient rich in beta-glucan, a type of fiber that helps regulate blood sugar levels and is a perfect way to manage energy crashes.

This is the easiest way to serve whole grain to your kids without even them noticing it. Simply switch the regular tortillas with whole wheat rotis or tortillas and fill them with beans, cheese, lettuce, and salsa. To get that extra crunch, you can even use whole grain taco shells.

Millet is rich in nutrients and is rich in magnesium, which helps regulate blood sugar levels and is great for heart health. You can make a creamy porridge using millet by cooking it in milk or a milk alternative like almond or oat milk. Garnish with some fresh fruits and top it off with some dried nuts.

Getting kids to eat whole grains without them scrunching their noses is an uphill battle for almost every parent. However, it is important to include whole grains as an essential part of their everyday diet.

With some creative ways and healthy recipes, your kids will not get the nutritional benefit, but chances are they will keep coming for more.