How to Make Kids Salad (They'll Actually Want to Eat)
Here's a look at basic templates for making kid-friendly salads. Pick and choose the ingredients you like! (Nutrition info will vary according to the ingredients you use.)
- 1/2-1 cup Shredded Romaine lettuce, sweet corn, diced cherry tomatoes, diced cucumber (peel for younger toddlers as the skin can be tough), and/or diced avocado
- 2-4 tbsp crumbled bacon and/or diced fully cooked chicken
- 1-2 tbsp Ranch, Creamy Italian or other dressing
- 1/4-1/2 cup Black or pinto beans
- 1/4-1/2 cup sweet corn, roasted sweet potatoes or carrots, diced tomato, diced avocado
- 2-4 tbsp shredded chicken, shredded beef, or roasted shrimp
- 2-4 tbsp shredded cheddar, sour cream, and/or shredded lettuce
- 1-2 tbsp Ranch, salsa, guacamole, or other dressing
- 1/2-1 cup Pasta , .
- 1/4-1/2 cup diced chicken, diced (softer) salami, peas, and/or hard cooked egg
- 1/4-1/2 cup diced tomato, diced cucumber (peeled as needed)
- 2-4 tbsp olives, crumbled goat or feta cheese, diced mozzarella cheese
- 1-2 tbsp Italian Dressing or Pesto
Salad with Chicken
- 1/2-1 cup shredded Romaine or baby spinach
- 1/4-1/2 cup Shredded rotisserie chicken or diced leftover grilled chicken or chicken nuggets
- 1/4-1/2 cup fully cooked rice, quinoa, couscous, and/or croutons
- 2-4 tbsp crumbled goat cheese or feta or shredded cheddar cheese; diced cheddar cheese or Monterrey Jack
- 1/4-1/2 cup sliced pear, shredded apple, quartered grapes or diced strawberries; dried cherries, raisins, diced apricot, or cranberries
- 1-2 tbsp Creamy Italian, Caesar, Ranch, or other dressing
Choose your salad type.
Choose a few different ingredient options, aiming for a few different food groups.
Add dressing as desired, either mixed in or as a dip.
- Try to make sure the foods are easy for the kids to eat. So shred the lettuce and make sure all proteins are soft and easy to chew.
- Start with smaller portions to avoid food waste and allow seconds as requested.
- Remember that it's normal for kids to eat more of some food groups some days and less on others. It usually evens out if you look at things over a much broader period of time.
- Serve dressings mixed in or on the side as a dip and don't shy away from flavor!
- Offer the kids some of a salad you make for yourself, cutting up the foods a little smaller as needed
Calories: 328kcalCarbohydrates: 2gProtein: 1gFat: 36gSaturated Fat: 12gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gCholesterol: 32mgSodium: 208mgPotassium: 67mgFiber: 1gSugar: 1gVitamin A: 2053IUVitamin C: 1mgCalcium: 12mgIron: 1mg