11 Simple 5-Ingredient Meal Prep Ideas for Picky Eaters

Meal prepping for picky eaters doesn’t have to be a hassle! With just five ingredients, you can whip up tasty and nutritious meals that even the fussiest of eaters will love. This guide will help you streamline your weekly cooking, making family mealtime a breeze while keeping everyone satisfied.

Honey Garlic Chicken and Veggies

This Honey Garlic Chicken and Veggies dish is perfect for picky eaters. The sweet and savory flavors make it a hit with kids and adults alike. The chicken is tender, coated in a sticky honey garlic sauce, and paired with colorful veggies. It’s not just tasty; it’s also visually appealing!

To prepare this meal, you’ll need just a few simple ingredients. The combination of chicken, honey, garlic, and your choice of veggies creates a balanced meal that’s easy to make. Serve it over rice for a complete dish that everyone will enjoy.

Ingredients

• 1 pound chicken breast, diced
• 1/4 cup honey
• 3 cloves garlic, minced
• 2 cups mixed vegetables (like bell peppers and broccoli)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Instructions

1. Cook the Chicken: In a large skillet, heat olive oil over medium heat. Add the diced chicken and cook until browned, about 5-7 minutes.
2. Add Garlic and Honey: Stir in minced garlic and honey, cooking for another 2-3 minutes until the chicken is well coated.
3. Add Veggies: Toss in the mixed vegetables and soy sauce. Cook for an additional 5-7 minutes until the veggies are tender.
4. Serve: Serve the honey garlic chicken over rice or noodles for a delicious meal.

Cheesy Broccoli and Rice Casserole

This Cheesy Broccoli and Rice Casserole is a hit with picky eaters. It combines fluffy rice, tender broccoli, and gooey cheese for a comforting dish that’s easy to make. The bright green broccoli adds a pop of color, while the melted cheese creates a creamy texture that kids love.

Making this casserole is simple and requires just five ingredients. It’s perfect for meal prep, allowing you to whip up a batch and enjoy it throughout the week. Plus, it’s a great way to sneak in some veggies without any fuss!

Ingredients

• 2 cups cooked rice
• 2 cups broccoli florets
• 1 cup shredded cheddar cheese
• 1 can cream of mushroom soup
• 1/2 cup milk

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, mix the cooked rice, broccoli florets, cream of mushroom soup, and milk until well combined.
3. Stir in half of the shredded cheddar cheese.
4. Transfer the mixture to a greased baking dish and spread it evenly.
5. Top with the remaining cheddar cheese.
6. Bake for 25-30 minutes, or until the cheese is bubbly and golden.
7. Let it cool for a few minutes before serving. Enjoy your cheesy goodness!

Mini Turkey Meatballs with Dipping Sauce

Mini turkey meatballs are a fantastic choice for picky eaters. They are small, bite-sized, and packed with flavor, making them easy to enjoy. These meatballs are paired with a delicious dipping sauce, perfect for adding a little extra taste. The vibrant colors of fresh veggies in the background make this dish even more appealing.

Making these meatballs is a breeze. You can involve your little ones in the kitchen, letting them help mix the ingredients. This can make them more excited about trying new foods. Plus, you can customize the dipping sauce to suit their tastes, whether they prefer something sweet, tangy, or spicy.

Here’s how to whip up a batch of these tasty mini turkey meatballs:

Ingredients

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Your favorite dipping sauce (like BBQ or honey mustard)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.
3. Form the mixture into small meatballs, about 1 inch in diameter.
4. Place the meatballs on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, or until cooked through and golden brown.
6. Serve warm with your favorite dipping sauce and enjoy!

Vegetable Fried Rice

Vegetable fried rice is a fantastic dish for picky eaters. It’s colorful, tasty, and easy to make. The mix of veggies adds a nice crunch, while the rice makes it filling. Plus, it’s a great way to sneak in some healthy ingredients without anyone noticing!

This dish is super flexible. You can use whatever vegetables you have on hand. Bell peppers, peas, and green beans work great. The best part? You only need five ingredients to whip this up!

Cooking vegetable fried rice is quick and simple. Just toss everything in a pan, stir-fry, and you’re done. It’s perfect for meal prep, too. Make a big batch, and you’ll have lunch or dinner ready for the week!

Ingredients

• 2 cups cooked rice
• 1 cup mixed vegetables (like bell peppers, peas, and green beans)
• 2 tablespoons soy sauce
• 1 tablespoon vegetable oil
• 2 green onions, chopped

Instructions

1. Heat the vegetable oil in a large pan over medium heat.
2. Add the mixed vegetables and stir-fry for about 3-4 minutes until they are tender.
3. Stir in the cooked rice and soy sauce. Mix everything well.
4. Add the chopped green onions and cook for another 2 minutes.
5. Serve hot and enjoy your delicious vegetable fried rice!

Tuna Salad Lettuce Wraps

Tuna salad lettuce wraps are a fun and healthy twist on a classic dish. They are perfect for picky eaters who might shy away from traditional sandwiches. The crisp lettuce acts as a great vessel for the flavorful tuna salad, making it easy to hold and eat.

In this recipe, we use simple ingredients that are easy to find. The combination of tuna, mayonnaise, and fresh veggies creates a tasty filling that can be customized to suit your taste. Plus, these wraps are low in carbs, making them a great option for anyone looking for a lighter meal.

These wraps are not just easy to make; they are also quick to prepare. You can whip them up in no time, making them ideal for busy weeknights or meal prep for the week ahead. Just pack the tuna salad in advance and assemble the wraps when you’re ready to eat!

Ingredients

• 2 cans of tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup diced bell pepper
• 1/4 cup diced celery
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 large lettuce leaves

Instructions

1. In a bowl, combine the drained tuna, mayonnaise, diced bell pepper, diced celery, and lemon juice. Mix well until everything is evenly coated.
2. Add salt and pepper to taste, adjusting as needed.
3. Lay out the large lettuce leaves on a plate.
4. Scoop the tuna salad mixture into each lettuce leaf, filling them generously.
5. Serve immediately or store in the fridge for later. Enjoy your healthy and tasty tuna salad lettuce wraps!

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a fantastic choice for picky eaters. They are colorful, tasty, and easy to prepare. The combination of sweet potatoes and black beans offers a satisfying texture and flavor that even the fussiest eaters can enjoy.

These tacos are not just delicious; they are also packed with nutrients. Sweet potatoes provide vitamins and fiber, while black beans add protein. You can customize them with your favorite toppings, making them even more appealing.

To make these tacos, you’ll need just a few simple ingredients. The best part is that they can be prepared in advance, making meal prep a breeze!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 8 small tortillas
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for about 25-30 minutes, or until tender.
4. Warm the tortillas in a skillet or microwave.
5. Assemble the tacos by adding roasted sweet potatoes and black beans to each tortilla. Top with fresh cilantro.

Caprese Salad Skewers

Caprese salad skewers are a fun and easy way to enjoy a classic dish. They combine fresh ingredients that are sure to please even the pickiest eaters. With juicy cherry tomatoes, creamy mozzarella balls, and fragrant basil leaves, these skewers are a colorful addition to any meal prep.

Making these skewers is simple. Just thread the ingredients onto small wooden sticks, alternating between tomatoes, mozzarella, and basil. This not only makes them easy to eat but also adds a delightful pop of flavor with every bite. You can serve them as a snack, appetizer, or even a light lunch.

These skewers are perfect for meal prep. They can be made ahead of time and stored in the fridge, ready to grab when hunger strikes. Plus, they look great on a platter, making them perfect for gatherings or picnics.

Ingredients

• 1 pint cherry tomatoes
• 8 ounces mozzarella balls (bocconcini)
• Fresh basil leaves
• Balsamic glaze (optional)
• Salt and pepper to taste

Instructions

1. Prepare the Skewers: Take small wooden skewers and start by threading a cherry tomato onto the stick.
2. Add Mozzarella: Next, add a mozzarella ball followed by a basil leaf. Repeat this pattern until the skewer is filled, leaving space at the ends for handling.
3. Season: Once all skewers are assembled, drizzle with balsamic glaze if desired and sprinkle with salt and pepper.
4. Serve: Arrange the skewers on a platter and enjoy them fresh or store them in the fridge for later.

Creamy Spinach Pasta

Creamy Spinach Pasta is a fantastic dish for picky eaters. It combines simple ingredients to create a comforting meal that even the fussiest eaters will enjoy. The creamy sauce, paired with fresh spinach, makes this pasta both tasty and nutritious.

This dish is not just easy to make; it’s also quick. You can whip it up in about 30 minutes, making it perfect for busy weeknights. The combination of pasta and spinach is a classic, and the creamy sauce adds a delightful touch that elevates the dish.

To make this meal, you’ll need just five ingredients: pasta, fresh spinach, cream, garlic, and parmesan cheese. These ingredients come together beautifully, creating a dish that’s rich and satisfying.

Ingredients

• 8 oz spaghetti or your favorite pasta
• 2 cups fresh spinach
• 1 cup heavy cream
• 2 cloves garlic, minced
• 1/2 cup grated parmesan cheese

Instructions

1. Cook the Pasta: In a large pot, boil water and cook the pasta according to package instructions. Drain and set aside.
2. Sauté the Garlic: In a large skillet, heat a little oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add Spinach: Toss in the fresh spinach and cook until wilted, about 2-3 minutes.
4. Make the Sauce: Pour in the heavy cream and bring to a simmer. Stir in the parmesan cheese until melted and smooth.
5. Combine: Add the cooked pasta to the skillet and toss everything together until well coated. Season with salt and pepper to taste.
6. Serve: Plate the pasta and enjoy! You can add extra parmesan on top if you like.

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a simple and tasty breakfast option, perfect for picky eaters. This dish combines creamy peanut butter, sweet bananas, and hearty oats, making it both nutritious and satisfying. The best part? You can prepare it the night before, so it’s ready to go in the morning!

The image shows a jar filled with oats, topped with banana slices and a drizzle of honey. The combination of textures and flavors makes this meal appealing to kids and adults alike. Plus, it’s easy to customize based on personal preferences. You can add nuts, seeds, or even a sprinkle of cinnamon for extra flavor.

This recipe is not only quick to make but also encourages healthy eating habits. It’s a great way to start the day with energy and keeps you full until lunchtime. Let’s check out how to whip up this delicious breakfast!

Zucchini Noodles with Marinara Sauce

Zucchini noodles, or zoodles, are a fun twist on traditional pasta. They are light, healthy, and perfect for picky eaters who may shy away from vegetables. The image shows a bowl of zoodles topped with a rich marinara sauce, garnished with fresh basil leaves. This dish is not only visually appealing but also packed with flavor.

Making zucchini noodles is easy and requires just a few simple steps. Start by spiralizing fresh zucchini. This creates long, noodle-like strands that mimic pasta. Then, cook them briefly in a pan to soften them up. The marinara sauce can be homemade or store-bought, making it a quick option for busy days.

This meal is great for meal prep. You can make a big batch of marinara sauce and store it in the fridge. When you’re ready to eat, just heat it up and toss it with the zoodles. It’s a simple, healthy meal that even the pickiest eaters will enjoy!

Fruit and Yogurt Parfaits

Fruit and yogurt parfaits are a simple and tasty way to please picky eaters. They combine creamy yogurt with fresh fruits and crunchy granola, making them visually appealing and delicious. The layers of colors from strawberries and blueberries create a vibrant treat that kids and adults alike will enjoy.

This recipe is perfect for meal prep. You can make several parfaits at once and store them in the fridge for quick snacks or breakfasts throughout the week. Plus, you can easily customize them with different fruits or toppings based on what your family likes.

To make these parfaits, you’ll need just a few ingredients. The yogurt provides a creamy base, while the fruits add natural sweetness. Granola gives a nice crunch, making each bite satisfying. It’s a great way to sneak in some healthy options without anyone noticing!

Ingredients

• 2 cups yogurt (plain or flavored)
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1 cup granola
• Honey or maple syrup (optional, for sweetness)

Instructions

1. Start by preparing your ingredients. Wash the strawberries and blueberries, then slice the strawberries.
2. In a glass or bowl, add a layer of yogurt at the bottom.
3. Next, add a layer of sliced strawberries followed by a layer of blueberries.
4. Sprinkle a layer of granola on top of the fruits.
5. Repeat the layers until you reach the top of the glass. You can drizzle honey or maple syrup between layers if you like it sweeter.
6. Finish with a final layer of yogurt and top with a few more fruits and granola for decoration.
7. Serve immediately or cover and refrigerate for later.