Kids absolutely need carbohydrates for growth and energy—it is not a bad thing if your child enjoys them. Here’s what to look for when choosing carbs, including kid-friendly whole grains, snacks, and easy recipes.

carbohydrates for kids in bowls on counter.

Carbohydrates for Kids

Carbohydrates come in many forms, from bread, crackers, and cookies, to fruit, veggies, and milk. Carbs contain nutrients (like vitamins, minerals, and fiber found in whole-grain breads and pastas, peas, sweet potatoes, and beans)and are wonderful foods to eat at each meal. They are the preferred source of energy in the bloodstream for brain development and growth, so our kids really do need to eat them.

Just to make sure this is clear: Kids need carbs. And they are not a bad thing.

Carbohydrates are usually straightforward in terms of flavor and texture, which makes them appealing in a world that can include a lot of lesser-known foods. The usually sweet flavor is an indicator of safe energy (like how breast milk is naturally sweet). And foods like bread and crackers often contain salt and sugar, which taste good, so it’s not surprising that our little people would enjoy the flavors. Plus, the need for the glucose present in carbohydrates peaks as young brains are developing, so kids naturally reach for foods that can quickly supply them with the energy they need.

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Healthy Carbohydrates for Kids

Between biology, growth, familiarity, and flavor, it’s no wonder that our toddlers love carbs. But it actually doesn’t mean that they are destined to eat only crackers for the rest of their days, and their love for certain ones will likely ebb and flow as they grow.

Just like the rest of the food you feed your little one, you’re responsible for what is offered and they get to decide what of it to eat. So, try to offer a range of complex carbs including whole grains; starchy vegetables like potatoes, sweet potatoes, and butternut squash (in addition to non-starchy ones); a variety of beans; and high-quality dairy to make sure they are getting the nutrients they need.

Offer fewer simple carbs, such as candy, snack foods, and snack foods without any fiber.

This doesn’t mean we need to avoid all refined or processed carbohydrates—just that it’s important to have some of the less-processed ones in the mix. Zoom out and look at what they’re eating over a larger span of time for reassurance.

Whole Grain Carbohydrates

Whole grains contain fiber and B vitamins and provide longer-lasting energy for our bodies than the more refined grains, so they are helpful to include in the mix of what we feed our kids. Whole grains are one of two types of carbohydrates—refined complex carbohydrates, which are the whole grain ones, and unrefined simple carbohydrates, which are more processed ones—that have a whole range of health benefits including helping to stabilize blood sugar levels, preventing constipation, and more.

Some examples include:

  • Brown rice, wild rice
  • Quinoa
  • Whole grain breads
  • Farro
  • Barley
  • Whole wheat pasta
  • Oatmeal
  • Whole grain cereal
  • Whole grain flour

Both types of carbohydrates can be part of a healthy diet. Carbohydrates are also found in fruit, vegetables, dairy products, sweeteners like honey, beans, lentils, and more.

quinoa patties on purple plate.

Favorite Whole Grain Recipes

Below are some of my go-to kid-friendly recipes that include whole grains. These work for any age of kid, and for adults, too.

quinoa fried rice in skillet

Shortcut quinoa fried rice

Using cooked quinoa to make a version of fried rice is an easy dinner option that’s packed with nutrients—and honestly, it’s just a nice, quick meal to have in the mix since it tastes like takeout.

Shortcut Quinoa Fried Rice
Transform cooked quinoa into a really delicious skillet dinner with this shortcut Quinoa Fried Rice. You can add eggs or omit them, and add more (or less) flavor to your own bowl. See the optional toppings to customize this for each person at your table!
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quinoa fried rice in skillet
quinoa patties on purple plate

Easy quinoa patties

With just a few ingredients, including quinoa, broccoli, cheese, and eggs, and a super fast method that allows you to make a batch in under 10 minutes, these Quinoa Patties are a favorite meal to share with the kids.

Easy Quinoa Patties (Favorite Quinoa Cakes)
These quick Quinoa Patties are a delicious way to serve quinoa to kids—and adults! Plan to make the quinoa ahead of time so these come together in minutes.
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quinoa patties on purple plate
quinoa-pudding-with-raspberries-in-bowls

easy quinoa pudding

With a few ingredients and a straight forward cooking method, this creamy quinoa pudding is a delicious toddler breakfast you can enjoy, too.

Easy Quinoa Pudding
This creamy Quinoa Pudding can be served warm like oatmeal or cold like rice pudding. Sweeten to taste, if desired, and top with fruit or stir in a fruit puree to serve.
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quinoa-pudding-with-raspberries-in-bowls
cauliflower-tots-on-round-plate

favorite cauliflower tots

With just 6 simple ingredients, including nutrient-packed quinoa, these Cauliflower Tots are a healthy homemade finger food the kids (and the parents) will enjoy.

Homemade Cauliflower Tots
With quinoa, cauliflower, and cheese, these healthy little tots are a great finger food for kids. This recipe makes about 20 tots, which is 4-6 servings for toddlers—or 1-2 servings for adults.
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cauliflower tots on white and red plate
peanut-butter-oatmeal-energy-balls

peanut butter oatmeal energy balls

Make a batch of these no-bake Peanut Butter Oatmeal Energy Balls to have on hand for hungry kiddos during the week—or to feed yourself a naturally sweet snack whenever you need one!

Peanut Butter Oatmeal Energy Balls
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.
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peanut-butter-oatmeal-energy-balls

blueberry banana muffins with oats

These Blueberry Banana Muffins are a total treat, especially because they are so easy to make, and they taste like they came from a bakery. 

Blueberry Banana Muffins with Oats
Like a cross between a fluffy blueberry muffin and baked oatmeal, these muffins are moist and packed with yummy nutrition.
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blueberry banana muffins
banana oatmeal muffins

easy banana oatmeal muffins

With just a handful of nutritious ingredients, you can bake up super easy Banana-Oatmeal Muffins to share with the kids. 

Banana Oatmeal Muffins (SO Good!)
With just a handful of nutritious ingredients, you can bake up super easy Banana Oatmeal Muffins to share with the kids. For the best flavor and sweetness, use bananas with a lot of brown spots. Bonus: These store so well in the fridge for days!
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banana oatmeal muffins
mom and kids chicken and brown rice dinner

one-pot pesto chicken and brown rice

I love this 30-minute meal that has whole grains, veggies, and protein in one single pan! 

One-Pot Pesto Chicken and Rice
With a quick cooking time and easy method, this Pesto Chicken and Rice is a delicious family meal to share. It's flavorful, versatile, and just so delish.
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healthy chicken and brown rice on kids plate
baked french toast casserole with spoonful on plate and side of strawberries

french toast casserole recipe

With just 5 ingredients and a hands-off baking method, this French Toast casserole is special enough for holidays and easy enough for weekdays. 

Baked French Toast Casserole Recipe
Learn how to make the easiest French toast casserole with this simple method. It works with any fruit and is a great option for using up leftover bread!
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baked-french-toast-in-pan-with-plate
Greek yogurt pancakes on various plates with sides.

fluffy greek yogurt pancakes

With the most delicious fluffy texture and protein from Greek yogurt, these Greek Yogurt Pancakes are a breakfast win. You can add any fruit you like to the batter, too!

Fluffy Greek Yogurt Pancakes
With the most delicious fluffy texture and protein from Greek yogurt, these Greek Yogurt Pancakes are a breakfast win. You can add any fruit you like to the batter, too!
Get the recipe
Greek yogurt pancakes on various plates with sides.
buckwheat pancakes on three plates with sides.

fluffy buckwheat pancakes

Nutritious, fluffy, and so easy to make, these Buckwheat Pancakes are a favorite breakfast to share with the kids.

Fluffy Buckwheat Pancakes
Nutritious, fluffy, and so easy to make, these Buckwheat Pancakes are a favorite breakfast to share with the kids. They are great gluten-free, loaded with protein and fiber, and just so delicious.
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buckwheat pancakes on three plates with sides.
Two bowls with red pepper pasta and forks.

easy red pepper pasta

With a simple, yet super flavorful sauce and an easy method that can be done ahead of time, this Red Pepper Pasta is a favorite family dinner to share.

Easy Red Pepper Pasta
With a simple, yet super flavorful sauce and an easy method that can be done ahead of time, this Red Pepper Pasta is a favorite family dinner to share.
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Two bowls with red pepper pasta and forks.
Broccoli pasta in various bowls.

easy broccoli pasta

Give homemade Broccoli Pasta extra yum with this power-packed cheese sauce that has 4 cups of broccoli built in.

Easy Broccoli Pasta
Give homemade Broccoli Pasta extra yum with this power-packed cheese sauce that has 4 cups of broccoli built in. It is ready in less than 20 minutes, has two veggies in the mix, and is super easy to make. You can even freeze extra portions for future weeks!
Get the recipe
Broccoli pasta in various bowls.

Best Tips for Success

  • Aim to include whole grains in what we feed our kids each week.
  • Know that kids need carbohydrates for growth and energy.
  • Carbohydrates are not bad, nor are they a food group that needs to be limited.

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This post was first published October 2017.

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    1. There are some good resources in this: https://www.huffingtonpost.com/maryann-jacobsen/3-biological-reasons-chil_b_10014042.html. And note that I say this about processed vs unprocessed: “Just as with the rest of the food you feed your little one, you’re responsible for what is on offer and they get to decide what of it to eat. So, try to offer a range of whole grains, starchy vegetables (in addition to non-starchy ones), a variety of beans, and high quality and low-sugar dairy to make sure they are getting the nutrients they need. And have processed carbs and sweets around less frequently so there are more opportunities to fill up on more nutritious foods.”

  1. Thank gosh I found this. We aren’t used to having too many carbs in the house and this little guy will only eat them. I feel better knowing it’s normal. Thank you!!