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Categories: Kids, Tips / How-Tos, Toddlers

Healthy Alternatives to Birthday Party Food

OCTOBER 14, 2016

Birthday parties are a time for celebration, laughter, and delicious food! They’re the perfect occasion to enjoy some candy, cake, chips, and pizza. While there’s nothing wrong with the occasional treat, as a parent, you might want healthier alternatives to the typical sugary treats and greasy snacks.

Fear not because we’ve got you covered with some fantastic ideas for kids’ birthday food that will keep the little ones satisfied and happy.

Main Meal Ideas

First, here are some main meal ideas for your kids’ birthday party.

Make-your-own sandwich station

Prepare a make-your-own station for kids with whole wheat bread, lean meats, protein- and calcium-rich cheese slices, and veggies  — think bell peppers, tomatoes, and dark greens like spinach. Skip the chips and offer a side of fresh fruit.

Kid-friendly taco bar

Create a taco bar with whole wheat tortillas, lean meats like ground turkey or shredded chicken, and veggies like onions, bell peppers, avocado, and shredded lettuce. And forget the sour cream — low-fat Greek yogurt will do the trick as a creamy, savory topping.

healthy kids meals

Kabobs

They’re easy to prepare the day before and a good source of protein and nutrients. Pack your bamboo skewers with healthy grill-friendly veggies, lean meat, and some flavorful seasoning. Not enough time? Many grocery stores carry pre-made kabobs that are already skewered and seasoned, minimizing your effort and maximizing convenience.

Pierogies

Whether frozen or made fresh the day before, pierogies are a winner with kids. These Eastern European dumplings can give kids energy all afternoon, especially when stuffed with sweet potatoes or spinach and cheese.

Healthy Snack Spread

Lots of fun, kid-friendly snacks can be easier to prepare than a whole meal. Let kids choose items from a variety platter to make their own birthday meal. Try whole wheat pita triangles with hummus, fresh fruit, veggies, and multigrain crackers with cheese.

Tea Sandwiches

Kids love little sandwiches in bite-sized triangles. Try turkey and cheese, ham and cheese, or nut butter with whole fruit jam on whole wheat bread. Or, ditch the bread completely with inside-out cucumber sandwiches.

Whole Wheat Mac and Cheese

Mac and cheese is a kid-friendly favorite and can be made easily in bulk. Opt for whole wheat pasta and add some cauliflower for extra nutrients. With a side of fresh fruits and veggies, this meal will be a guaranteed hit with kids.

Baked Chicken Nuggets

Chicken nuggets don’t have to be heavily breaded and fried. With minimum effort, you can bake chicken nuggets or strips with a little panko. Let kids have fun with various kid-friendly dipping sauces, such as barbecue, low-fat ranch, honey mustard, and low-sugar ketchup.

Breakfast buffet

You really can’t go wrong with breakfast for lunch! Try a spread of whole wheat pancakes or waffles plus a fruit platter with granola and low-fat yogurt. Fluffy scrambled eggs can make another great addition to the breakfast bar.

Homemade mini pizzas

Are you and your kids still hankering for pizza? Try a pizza-making station, but keep it healthy. Offer whole wheat pita or English muffins for the “crust,” followed by low-sodium tomato or marinara sauce, grilled chicken, bell peppers, mushrooms, shredded mozzarella cheese, and any other meat and veggie toppings you’d like to add.

Healthy Birthday Treats

No birthday party is complete without some sweet treats, and there are plenty of healthy sweet treats to choose from that make ideal candy and birthday cake alternatives.

Fruit Skewers

Thread colorful fruits like strawberries, pineapple chunks, and grapes onto skewers for a refreshing and naturally sweet dessert.

Yogurt Parfaits

Layer low-fat yogurt with fresh berries and granola for a delicious and healthy parfait that kids will love.

Chia Seed Pudding

Prepare chia seed pudding ahead of time using unsweetened almond milk, chia seeds, and a touch of honey. Top with fresh fruit for a nutritious and satisfying treat. It’s the perfect alternative to individual birthday cake slices!

Healthy Drink Options

Don’t forget about beverages! Offer healthy and refreshing drinks alongside your healthy birthday food spread.

Infused Water

Set up a water station with pitchers of water infused with fresh fruits like lemon, lime, and berries. It’s a great way to encourage kids to stay hydrated while adding a pop of flavor. You can also offer herbal teas like chamomile or peppermint for a soothing — and caffeine-free — option.

Freshly Squeezed Juices

Prepare freshly squeezed juices using a variety of fruits and vegetables. Try combinations like apple-carrot, orange-ginger, or watermelon-mint for a refreshing and nutrient-packed drink. For a fun twist, create layered juices by carefully pouring different colored juices on top of each other for a rainbow effect.

Options for Picky Eaters

It may seem like a hassle, but having healthy birthday food for picky eaters is surprisingly simple.

Crunchy Snacks

Crunchy textures are often a hit with kids who are picky eaters. Some healthy options include plain rice cakes, roasted chickpeas, air-fried potato chips, and snap peas. Flavor with some sea salt and offer simple sauces like ketchup on the side in case someone feels adventurous.

Mild-Flavored Veggie Stir-Fry

Mild-flavored veggies are often a safe choice for picky eaters. Sauté cauliflower and zucchini with a bit of salt for a healthy but simple dish. You can serve a flavorful sauce on the side for non-picky eaters to enjoy.

Dried Fruit

Crunchy or chewy textures are often easier for picky eaters. For a healthy snack option that they can enjoy at the birthday party, try having dried or freeze-dried fruits. Dates, apple slices, oranges, and other sweet fruits can taste like candy and be easier on their palette. The secret is to have them in individual bowls, not mixed.

Gluten-Free Options

Don’t forget your gluten-free guests! Offer some delicious options that everyone can enjoy.

Cauliflower Crust Pizza

Make mini pizzas using a cauliflower crust as the base. Top with tomato sauce, mozzarella cheese, and your favorite toppings for a gluten-free twist on a classic favorite. You can also experiment with other gluten-free crusts like chickpea flour or almond flour for a protein-rich alternative.

Zucchini Noodles With Marinara Sauce

Prepare zucchini noodles — or “zoodles” — and serve them with a flavorful marinara sauce. Can’t be bothered to make zoodles? Buy some from your local grocery store. You can also offer other spiralized vegetables like sweet potatoes or carrots for a colorful and nutritious pasta substitute.

Gluten-Free Snacks

Kids love to snack, especially at a birthday party. Include various gluten-free snacks in your party spread, such as rice cakes with nut butter and sliced bananas, popcorn seasoned with nutritional yeast or herbs, and gluten-free crackers with hummus or guacamole.

Allergen-Friendly Options

Be mindful of food allergies or sensitivities and offer some allergy-friendly options for common allergies.

Nut-Free Trail Mix

Use seeds, dried fruits, and allergen-free cereals to create a nut-free trail mix. For added sweetness and texture, you can also include chocolate chips or coconut flakes.

Dairy-Free Ice Cream Bars

Serve dairy-free ice cream bars made with coconut milk or almond milk. Everyone can enjoy a creamy, delicious treat, regardless of dairy sensitivities. You can buy them from the store or make them yourself if you have the time.

Celebrate With Nurture Life

Providing healthy meals for your kid’s party doesn’t have to be a hassle. Try one of these recipes and see how easy it can be! Then, keep the healthy eating going with Nurture Life.

At Nurture Life, we believe kids and parents deserve better, which is why we created our baby and kids meal delivery services. Our meals are designed by an in-house registered dietician, freshly made and delivered in refrigerated packaging right to your door. You can get your kid’s meal on the table in 1 minute!

After the party ends, keep the healthy eating going. Sign up today and enjoy nutritious, delicious, kid-friendly meals and snacks!

Lara Field

Lara has been working with Nurture Life since its inception, collaborating with the culinary team on the creation of all menus and recipes to ensure they are nutritionally appropriate and correctly proportioned for every age and stage of a child’s development and providing pediatric nutrition expertise to Nurture Life customers. Lara is the owner/founder of FEED—Forming Early Eating Decisions, a nutrition consulting practice specializing in pediatric nutrition and digestive diseases. Lara has over a decade of experience in clinical practice at two of the top ranked pediatric hospitals in the country, Lurie Children’s Hospital and University of Chicago Medical Center. Lara received her B.S. from the University of Illinois at Urbana-Champaign and M.S. and dietetic internship from Rush University Medical Center in Chicago, Illinois. Lara truly enjoys the process of eating (and feeding!), from procuring the ingredients at various grocery stores and farmers markets, to organizing her pantry/refrigerator at home to make it easy to select healthy options, to preparing balanced meals with her children. Whether it be a decadent treat to a hearty, home-cooked meal, there is no greater satisfaction for Lara than enjoying food with her family.

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