Just because you’re following a healthy meal plan doesn’t mean you have to prepare separate meals for yourself and your family. You just need the right family-friendly recipes!
We can hear you already — “My kids (and/or spouse) are too picky to eat anything healthy!”
Well, with the family-friendly recipes we lay out below, you won’t have to sacrifice taste to shed pounds or disappoint your family at mealtime.
They’ll love the recipes as much as you do — no matter how picky they are!
Ready to get cooking?
Need some snack ideas, too? Check out these 10 amazing organic snack ideas for a healthier lifestyle and clean eating!
8 Great Family-Friendly Recipes
1. Salmon Stir-Fry
When you’re seeking healthy, family-friendly recipes the whole house can enjoy, this salmon stir-fry recipe is sure to be a hit! It provides just over 200 calories per serving, it’s as delicious as it is nutritious, and it’s protein-rich. Your entire family will give it a thumbs up!
Ingredients
1 1/2 pounds of salmon cut into cubes- 3 tablespoons of soy sauce (use low-sodium soy sauce as needed)
- 1 tablespoon of sesame oil
- 1 tablespoon of crushed garlic
- 1 tablespoon of minced ginger
- 2 cups of green beans
- 2 cups of sliced mushrooms
- 1 tablespoon of lemon juice
- 1 tablespoon of sesame seeds
- 1/4 cup of chopped green onions
Instructions
- Marinate salmon with 2 tablespoons of soy sauce in a medium-sized bowl.
- Preheat a skillet over medium-low heat; add 1 teaspoon of sesame oil.
- Add salmon, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic to the skillet and cook for about 9 minutes or until salmon is cooked through, stirring occasionally.
- Set the salmon mixture aside.
- Add 2 teaspoons of sesame oil to the skillet and increase heat to medium-high.
- Add mushrooms, green beans, 1 tablespoon of soy sauce, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic, and cook for about 6 minutes, stirring occasionally.
- Place the salmon back into the skillet and add lemon juice.
- Top with sesame seeds and green onions and stir slowly.
- Remove from heat, serve, and enjoy!
Nutrition
- Servings: about 4
- Calories per serving: 235 calories
- Protein: 36 grams
- Carbohydrates: 11 grams
- Fat:6 grams
- Sugar: 3 grams
2. Orange Chicken with Rice
This healthy recipe is mouth-watering and provides a good balance of lean protein, fiber-rich carbohydrates, and heart-healthy fats. The best part is it’s easy to prepare, and even your kids will be begging for seconds.
Ingredients
3 tablespoons of olive oil- 1 medium onion, chopped
- 1 3/4 cups of chicken broth or vegetable broth
- 1 cup of brown rice
- 1 tablespoon of orange zest
- 1/2 cup of juice from two oranges
- 4 large chicken breasts
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 tablespoons of toasted pine nuts
- 2 tablespoons of chopped fresh mint
Instructions
- Preheat oven to 375 degrees Fahrenheit.
- Place 1 tablespoon of olive oil in a skillet, and heat to medium-high heat.
- Add onions and cook for about 5 minutes or until the onions are light brown.
- Place onions in a 2-quart baking dish.
- Add the broth, rice, 1/4 cup of orange juice, 1/2 tablespoon of orange zest, 1 tablespoon of oil, and 3/4 teaspoon of salt to the baking dish and mix well.
- Coat chicken with 1 tablespoon of oil, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper in a medium bowl.
- Place the chicken over the rice mixture in the baking dish.
- Cover the dish with foil and bake for about 55 minutes.
- Remove the foil and drizzle 2 tablespoons of orange juice on the chicken.
- Bake an additional 50 minutes or until the rice is tender and the chicken is fully cooked.
- Remove the dish from the oven.
- Drizzle chicken with 2 tablespoons of orange juice, pine nuts, fresh mint, and 1/2 tablespoon of orange zest.
- Serve and enjoy!
Nutrition
- Servings: about 4
- Calories per serving: 337 calories
- Protein: 31 grams
- Carbohydrates: 18 grams
- Fat: 16 grams
- Sugar: 4 grams
3. Southwest Chickpea Salad
If you’re following a vegetarian meal plan or simply looking for a protein-rich meatless entrée the entire family will love, this southwest chickpea salad is a good match. It’s also loaded with fiber and heart-healthy fats.
Ingredients
1 tablespoon of lime juice- 2 tablespoons of olive oil
- 1/4 teaspoon of chili powder
- 1 teaspoon of ground cumin
- 1/4 cup of chopped cilantro
- 1/2 teaspoon of salt
- 1 15-ounce can of chickpeas, drained (1 1/2 cups)
- 1 15-ounce can of black beans, drained (1 1/2 cups)
- 1 15-ounce can of corn, drained (1 1/2 cups)
- 2 medium avocados, sliced
- 2 cups of cherry tomatoes, halved
- 3/4 cup of sliced black olives
- 1/3 cup of feta cheese
Instructions
- To make the dressing, whisk together lime juice, olive oil, chili powder, cumin, cilantro, and salt in a small bowl.
- Combine corn, chickpeas, black beans, avocados, tomatoes, and olives in a separate large bowl.
- Top the mixture with the dressing you prepared and mix well.
- Top with feta cheese and stir until well combined.
- Serve, and enjoy!
Nutrition
- Servings: about 10
- Calories per serving: 264 calories
- Protein: 6 grams
- Carbohydrates: 22 grams
- Fat: 18 grams
- Sugar: 4 grams
4. Zucchini Bread Oatmeal
The kids will love this healthy breakfast recipe just as much as you and your spouse. It’s loaded with protein, fiber, and healthy fats, and it gives your entire family the energy needed to start each morning off right.
Ingredients
2 cups of protein-fortified almond milk or soy milk- 2/3 cup of rolled oats
- 1 teaspoon of ground cinnamon
- 1 cup of grated zucchini
- 4 teaspoons of chia seeds
- 2 teaspoons of vanilla extract
- 1/4 cup of chopped walnuts
- 2 bananas, sliced
Instructions
- Bring milk, cinnamon, and oats to a boil and simmer over medium heat for about 3 minutes, stirring occasionally.
- Add zucchini and chia seeds.
- Continue to simmer for about 5 minutes, stirring occasionally.
- Remove from heat and stir in the vanilla and walnuts.
- Top with sliced bananas or a sprinkle of brown sugar (optional).
- Serve and enjoy!
Nutrition
- Servings: 4
- Calories per serving: 217 calories
- Protein: 10 grams
- Carbohydrates: 27 grams
- Fat: 9 grams
- Sugar: 7 grams
5. Crustless Vegetable Quiche
This lower-calorie breakfast dish is one of the most delicious family-friendly recipes. It’s rich in protein and fiber but low in carbohydrates. The crustless vegetable quiche recipe below is flavorful, too, so the rest of your family will love it just as much as you!
Ingredients
2 teaspoons of olive oil- 2 cups of sliced zucchini
- 1 cup of sliced mushrooms
- 1 large orange bell pepper, chopped
- 2 garlic cloves, chopped
- 1 tablespoon of ground thyme
- 3 large eggs
- 3 large egg whites
- 3/4 cup of unsweetened protein-fortified almond milk or soy milk
- 1 teaspoon of salt
- 1/4 teaspoon of pepper
- 1/3 cup of reduced-fat cheddar cheese
- 1/3 cup of mozzarella cheese
- 2 tablespoons of grated Parmesan cheese
Instructions
- Add 1 teaspoon of oil to a large skillet.
- Heat skillet over medium-high heat, and add zucchini, mushrooms, peppers, garlic, and thyme.
- Cook the mixture for about 7 minutes, stirring frequently, until the vegetables are tender.
- Place mixture into a bowl to cool.
- Preheat oven to 350 degrees Fahrenheit.
- Spray a 9-inch pie pan with nonstick cooking spray.
- Place the veggie mixture into the pan, and top with cheddar and mozzarella cheese.
- Whisk together egg whites, eggs, 1 teaspoon of oil, milk, salt, and pepper in a large bowl.
- Pour the egg mixture over the vegetable and cheese mixture, and top with parmesan cheese.
- Bake in the oven at 350 degrees Fahrenheit for about 45 minutes or until the filling is set.
- Cool for 10 minutes, serve, and enjoy!
Nutrition
- Servings: 6
- Calories per serving: 137 calories
- Protein: 11 grams
- Carbohydrates: 5 grams
- Fat: 8 grams
- Sugar: 2 grams
6. Avocado Chicken Salad
The kids will love this flavorful recipe, and you will too! It’s rich in fiber, protein, and heart-healthy fats. Eat it as a side dish or a main course!
Ingredients
2 skinless, boneless chicken breasts- 8 cups of romaine lettuce
- 1 cup of corn
- 1 cup of cherry tomatoes, halved
- 1/2 cup of feta cheese
- 1/4 cup of toasted pine nuts
- 1 avocado, sliced
- 2 tablespoons of olive oil
- 3 tablespoons of white wine vinegar
- 1 tablespoon of Dijon mustard
- Salt and pepper to taste
Instructions
- Cut chicken breasts in half and boil them until fully cooked (about 15 minutes or so).
- Shred the chicken, and set it aside to let it cool.
- Place lettuce in a large salad bowl.
- Add corn, tomatoes, feta cheese, and pine nuts, and mix well.
- Top the mixture with sliced avocados and shredded chicken.
- In a separate bowl, whisk together olive oil, vinegar, mustard, salt, and pepper to form the salad dressing.
- Top the salad mixture with the dressing, serve, and enjoy!
Nutrition
- Servings: 6
- Calories per serving: 230 calories
- Protein: 13 grams
- Carbohydrates: 11 grams
- Fat: 16 grams
- Sugar: 5 grams
7. Zucchini Noodles With Tofu
If going vegan is part of your meal plan, this recipe is for you. Just because it’s entirely plant-based doesn’t mean the recipe lacks flavor; in fact, the opposite is true. The recipe calls for zucchini noodles instead of regular noodles to cut carbs, but your entire family will love it just the same.
Ingredients
5 medium-sized zucchinis- 12 ounces of extra firm tofu
- 1/3 cup of sesame oil
- 1 clove of minced garlic
- 1 tablespoon of freshly grated ginger
- 1/3 cup of smooth peanut butter
- 1/3 cup of regular or low-sodium soy sauce
- 1/4 cup of rice vinegar
- 2 tablespoons of chili paste
- 1/4 cup of scallions, chopped
- 2 tablespoons of sesame seeds
Instructions
- Spiralize your zucchini into noodles.
- Cut the tofu into bite-sized pieces.
- Heat 1 teaspoon of oil in a skillet and add tofu.
- Cook over medium-high heat until the tofu is golden brown and set aside.
- Prepare the sauce by blending together garlic, ginger, peanut butter, the remaining oil, soy sauce, vinegar, and chili paste.
- Add 1/2 cup of sauce to the tofu and simmer, stirring continuously, until the sauce begins to evaporate and soak into the tofu.
- Top the zucchini noodles with tofu, the remainder of the sauce, scallions, and sesame seeds.
- Serve warm or cold, and enjoy!
Nutrition
- Servings: about 6
- Calories per serving: 318 calories
- Protein: 12 grams
- Carbohydrates: 16 grams
- Fat: 24 grams
- Sugar: 8 grams
8. Chocolate Peanut Butter Protein Shake
Try this delicious shake recipe for breakfast, lunch, when you’re on the go, a snack for the kids, or pre- or post-workout to beat hunger without the extra calories. It’s loaded with protein, healthy carbs, and nutritious fats.
Ingredients
3 cups of protein-fortified almond milk or soy milk- 2 scoops of chocolate protein powder
- 1/2 cup of spinach
- 1 banana
- 2 tablespoons of peanut butter
- Ice
Instructions
- Blend all ingredients together in a blender until smooth.
- Serve and enjoy!
Nutrition
- Servings: 2
- Calories per serving: 309 calories
- Protein: 25 grams
- Carbohydrates: 26 grams
- Fat: 13 grams
- Sugar: 10 grams
