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Mothers look for summer recipes for kids since they can be fussy and refuse to eat regular food during the summer. According to the Dietary Guidelines for Americans, children aged 9–13 should eat a minimum of 4–5 servings of fruits and vegetables daily (1). However, in the hot summers, children may indulge in more play and activities and show less interest in food. Sometimes, they may avoid eating certain foods that make them feel more thirsty. Adding some nutritious foods could meet their needs even if they are eating less than usual. You may add more seasonal fruits and vegetables to your child’s diet. Children may also love to sip on something cool such as refreshment with berries. Read on to know some interesting summer recipes for children.
Key Pointers
- Presenting nutrition-dense seasonal fruits and vegetables in flavorful and appealing ways to kids can be done with simple recipes.
- Beat the heat with icy treats such as strawberry and kiwi cubes and watermelon-orange pops.
- Smoothies made with mango, banana, berries, and yogurt offer loads of nutrients.
- Transform vegetables into fun and tasty options for picky eaters with veggie cheese delight and cucumber boats.
- Healthy summer food options for kids include juices, fruit cups, wraps, and pancakes.
Top 6 Summer Foods For Kids
The main summer recipes for kids are fruit and vegetable-based. Here are some refreshing recipes for kids you may want to try.
Fruit Based Summer Recipes
Summer time means a variety of fruits, which are nutritious and also restore the water content in the body. An easy way to make your kids have fruits is by making some cool fruit based desserts:
1. Strawberry and Kiwi Cubes
Wash and peel the fruits and extract the pulp
- Mix a pinch of sugar, fresh cream and cinnamon powder and blend along with the fruit pulp.
- Put the mixture in a tray and top it up with small kiwi pieces.
- Put the tray in the freezer and remove it when the mixture is semi frozen.
- Cut into cubes and serve cold.
This will be a colorful mix and your kids will enjoy the jelly look of the cubes. You can also use a regular ice tray for freezing the mixture to get readymade cubes. This is undoubtedly one of the best summer food recipes for kids.
Nutritional value: Fruits like strawberries and kiwi are rich sources of vitamin C (2), which helps strengthen immunity and skin health. Cinnamon adds antioxidants, while fresh cream provides healthy fats (3).
Serving tips for picky eaters: Make fun shapes using silicone molds or add a drizzle of honey for extra sweetness.
Variations: Use dairy-free coconut cream for a lactose-free option. Instead of sugar, opt for honey or maple syrup if you prefer using a natural sweetener.
Educational tidbit: Through this recipe, you can teach kids about freezing by discussing how liquids turn to solids when frozen.
2. Watermelon and Orange Pop
Remove the seeds from both the fruits
- Put the watermelon pieces in a mixer and make a smooth juice.
- Make another juice with a part of the oranges.
- Add a teaspoon of ginger ale and a tablespoon of honey and blend in with the juices.
- Cut the remaining orange wedges in small pieces and add to the mixture.
- Pour into popsicle cones, cover with foil and put in a stick. Keep the cones in the freezer and take out when completely frozen.
Let your kids lick the juicy pops and get a healthy boost.
Nutritional value: Watermelon is hydrating and rich in lycopene (4), while oranges provide vitamin C. Ginger ale can aid digestion (5).
Serving tips for picky eaters: Allow your children to decorate their pops with fruit slices before freezing. They will be excited to see how the pops turn out and taste.
Variations: Use coconut water instead of ginger ale for a more natural option. Replace honey with agave syrup for a vegan alternative.
Educational tidbit: Use this recipe to introduce your children to juicing and the importance of hydration during summer.
3. Mango And Nuts Smoothie
Smoothies for kids are a delightful combination of nutrition and taste. Mangoes are relished by all kids, so they will love this one. Choose a variety of mango with lots of pulp.
- Extract the mango pulp, leaving a few mangoes intact.
- Boil some milk and let it cool.
- Add the mango pulp and rice flour to the milk and mix.
- Cut the remaining mango into small pieces and sprinkle on the mixture.
- Add pieces of almonds, cashew and walnuts.
- Top up with fresh cream and serve chilled.
While the crunchy nuts and yummy mango make this recipe perfect for kids, rice flour and milk add to the nutrition factor.
Nutritional value: Mangoes provide vitamin A (6), milk contributes calcium, and nuts offer healthy fats and protein (7).
Serving tips for picky eaters: Blend nuts finely to avoid texture issues, or offer toppings like crushed cereal to make the dish look more appealing to children.
Variations: Use almond or oat milk for a dairy-free version. Add chia seeds for extra fiber.
Educational tidbit: Help your children get interested in health and nutrition by showing them how to blend safely and explaining the benefits of each ingredient.
Quick tip4. Banana And Berries With Yoghurt
Take bananas, blueberries, raspberries and any other berries that you like. Chop them and mix in a bowl.
- Add the fruits and yogurt and mix in a blender. You can keep the fruits chunky or make the mixture smooth.
- Freeze the mixture in small paper cups after putting popsicle sticks
Remove when frozen and serve chilled.
Nutritional value: Bananas provide potassium (8), while berries are high in antioxidants. Yogurt adds probiotics for gut health (9).
Serving tips for picky eaters: Allow your children to make their own yogurt pops with their favorite fruits so they feel excited to taste the final outcome.
Variations: Use plant-based yogurt for a dairy-free option. Add a drizzle of honey or peanut butter for extra flavor.
Educational tidbit: Teach kids about probiotics and their role in digestion.
5. Watermelon Pizza
Take fresh berries of your choice, chop them, and mix them in a bowl
- Take an inch-thick round slice of watermelon and spread half a cup of vanilla Greek yogurt evenly over it
- Top with the chopped berry mix
- Cut the watermelon into eight pizza-shaped wedges and serve
Nutritional value: Watermelon is hydrating and low in calories, while berries provide vitamins and fiber. Greek yogurt adds protein (10).
Serving tips for picky eaters: Let your children arrange toppings like a real pizza, so it makes them excited to have it.
Variations: Use dairy-free yogurt for children who are lactose intolerant.
Educational tidbit: Teach kids about balanced eating by explaining how each ingredient contributes to health.
6. Coconut Chia Pudding
You can use milk-based Greek yogurt or plant-based yogurt based on dietary preferences.
- Add one cup yogurt, 14.5-ounce coconut milk, one tbsp maple syrup, one tbsp vanilla extract, and half a cup of chia seed to a mixing bowl
- Use ground chia seeds or blend the mixture if you desire a smoother result
- Stir thoroughly to make a smooth mixture.
- Add to airtight snack-size containers and refrigerate for at least 2 hours
- Serve cold topped with your kid’s favorite toppings (Fresh fruit, granola, sprinkles, shredded coconut, or jam).
Nutritional value: Chia seeds are high in fiber and omega-3s (11), while coconut milk provides healthy fats.
Serving tips for picky eaters: Serve in colorful cups with sprinkles or fruit faces to make the pudding look tempting for children.
Variations: Swap maple syrup for dates or honey for a natural sweetener.
Educational tidbit: Explain your children the science of how chia seeds absorb liquid and create a gel-like texture.
Quick tipVegetable Based Summer Recipes
Vegetables are an eyesore for most kids. Here’s how to make them interesting:
7. Veggie Cheese Delight
Take carrots, broccoli and bottle gourd. Cut them into small pieces and blanch for a few minutes.
- Make a sauce with butter, milk, cornflour and salt.
- Put the vegetables in a bowl and pour the sauce evenly.
- Add cardamom and cinnamon powder for flavoring.
- Put the mixture in a baking tray. Grate some cheese and sprinkle on top. You can also use cheese slices.
- Preheat the oven at 300 degrees and bake the vegetables.
The cheese melts to mix smoothly with the vegetables. Kids won’t even notice that they are having all those veggies.
Nutritional value: Broccoli and carrots provide fiber and vitamins, while cheese offers calcium and protein (12).
Serving tips for picky eaters: Cut vegetables into fun shapes and let kids sprinkle cheese so that they feel excited to have a cheesy dish.
Variations: Use dairy-free cheese for a vegan option for lactose-intolerant children.
Educational tidbit: Help your children develop an interest in food and nutrition but explaining the benefits of eating a variety of colorful vegetables.
8. Cucumber Boats
Take a few cucumbers and scoop them from one side
- Make a filling with boiled potatoes (mashed), tomatoes and corn
- Fill in the cucumber and decorate the sides with a mix of cream and honey
- Fry ladies fingers and spice them with mango powder, salt and cumin powder
- Use a toothpick to stick the ladies fingers on the sides of your cucumber boat to make oars
It’s a fun-filled way of having your kids eat the vegetables.
Nutritional value: Cucumbers are hydrating, while potatoes provide carbohydrates, and tomatoes add vitamin C.
Serving tips for picky eaters: Allow your children to design their own boats and add favorite toppings.
Variations: Swap potatoes for avocado or hummus for a lower-carb option.
Educational tidbit: Talk about the importance of eating fresh vegetables in a fun, interactive way.
10 Healthy Summer Food Ideas For Kids
The best and healthy summer foods for kids are drinks, juices, fruit Cups, yogurt, wraps, burgers, pancakes, eggs, popcorn, watermelon/musk melon and naturally sweet. Read below to know about each food option in detail.
1. Drinks and Juices
When the mercury rises, you need to prepare foods which are cool! Juices for kids, especially those made with coconut water, lemon, cucumber, or watermelon (13) are coolants for the blistering heat. Blend it with fresh sprigs of mint.
Quick tip2. Fruit Cups
Whether for breakfast, dessert, or mid-afternoon snacks, chilled fruit salad recipes for kids offer everyone a fresh, delicious choice. Halve a melon and fill it with sliced papaya or tender coconut slices.
3. Yogurt
Curd is a delicious coolant. You can add fruits to the curds to make lip-smacking and wholesome smoothies, or just churn the curd with water and add some jaljeera powder to prepare a delicious masala buttermilk for kids.
4. Wraps
A revised version of a chapatti roll, a wrap has lots of health wrapped in it, and it does not need elaborate cooking. Instead, you just need to fill the wrap with beans, low-fat cheese, vegetables (red and green capsicum, corn, green onions, spinach, mushrooms), and chicken to make them delicious and healthy.
5. Burgers
Though there is so much chest-beating about it as a junkie, you could spice it up with healthy fillings like whipped curd instead of mayonnaise. Also, you can replace red meat with chicken, lentils, or vegetable patties and raise their flavor by cooking these patties with different methods, such as grilling, shallow frying, or barbecue (BBQ). Fruits, like a pineapple round with a dash of pepper, also make healthy patties.
6. Pancakes
For an instant energy booster, dish out a fun and entertaining breakfast for kids with a sliced banana pancake made of whole wheat grain and topped with fresh chilled strawberries. Your kid will gorge on this yummy breakfast for sure!
7. Eggs
Eggs have an amazing quotient of stamina as they are packed with Vitamin D, Vitamin B12, Vitamin A, Calcium, Folate, and many other essential nutrients (14). Scrambled eggs sautéed with mushrooms, along with wholegrain bread is a favourite amongst kids. Egg-nog with a few drops of vanilla essence, French toast with almond flakes and caramel egg-custard also work great with picky eaters.
8. Popcorn
Yes! Popcorn is a healthy food for kids in summer as it is high in fiber (15). Add a dash of cheese, salt, and pepper to make it zingy, or try out different popcorn recipes for kids, but take caution and serve in small quantities.
9. Watermelon / Musk melon
Serve it as juice or wedges; either way, they are delicious. Make sure they are on your dining table for all the day’s meals, and eat the seeds for their iron content. You can also freeze watermelon sorbet and enjoy them as popsicles for a change!
10. Naturally sweet
A fistful of almonds, raisins and walnuts together, mixed in a small cup of yogurt, is healthier than Nutty Ice cream. Dark chocolate sauce topping on strawberries is another “cool” deal. If needed add a little amount of whipped cream as a special treat.
Frequently Asked Questions
1. How can I get my picky eater to try new summer dishes?
You may try recipes where you can sneak in vegetables and other nutritious foods. These may include wraps, burgers, veggie cheese delight, and smoothies.
2. Can I make summer dishes that cater to dietary restrictions?
Yes, you may tweak the ingredients of the summer recipes to make them suitable for children with dietary restrictions. For example, you may replace milk with plant-based milk (soy milk or almond milk) for children with lactose intolerance and use a gluten-free dough mix instead of wheat for children with gluten intolerance/allergy.
3. How can I ensure my children get enough nutrients from summer recipes?
You may use fresh fruits, vegetables, whole grains, legumes, lean meat, and dairy products as ingredients when following summer recipes to ensure that your child gets enough nutrients from them.
4. Which summer dishes are ideal for vacation or road trips?
Items such as wraps, sandwiches, and burgers are ideal for carrying on vacations or road trips. Juices may be included if you have a portable cooler.
5. What are some fun ways to serve summer recipes to kids?
Cut fruits and vegetables into fun shapes, make colorful fruit kabobs, or use cute and unique dishes to make meals more exciting for kids. Making the dishes look vibrant and exciting is a great way to encourage your child to try out new food.
Including plenty of fresh fruits and vegetables in children’s diet is particularly important during summers as they tend to indulge more in outdoor activities. They also need to sip on drinks for adequate hydration. You may try different summer recipes for kids, including cool fruity desserts such as fruit popsicles or mango and nut smoothie, vegetable-packed dishes such as veggie cheese delight and cucumber boats, chilled fruit salads, chicken and veggie rolls, and many more. These recipes guarantee that your children safely enjoy summer without compromising hydration and nutrients.
Infographic: Delicious Summer Food For Children
For children, summers are the best relaxation time. They are joyous as they indulge more in play and show less interest in food. So, are you looking for easy ways to provide nutritious food to your children? Go through this infographic to explore delectable recipes to give your child a cool treat in the summer heat. Illustration: Momjunction Design Team
Illustration: Easy Summer Recipes For Kids They Would Love To Try
Image: Dall·E/MomJunction Design Team
Beat the summer heat with healthy snacks for children! Learn how to make delightful and nutritious treats that will appeal to your children’s taste buds while also ensuring their well-being.
References
- Chrisa Arcan et al.; (2020); Fill “half your child’s plate with fruits and vegetables”: Correlations with food-related practices and the home food environment. https://pmc.ncbi.nlm.nih.gov/articles/PMC6944192/
- David P Richardson et al.; (2018); The nutritional and health attributes of kiwifruit: a review. https://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/
- Stefania Pagliari et al.; (2023); Antioxidant and Anti-Inflammatory Effect of Cinnamon (Cinnamomum verum J. Presl) Bark Extract after In Vitro Digestion Simulation. https://pmc.ncbi.nlm.nih.gov/articles/PMC9914695/
- Watermelon’s Benefits. https://www.watermelon.org/nutrition/watermelons-benefits/
- Ginger Benefits. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
- Mango Nutrition. https://www.mango.org/mango-nutrition/
- Nuts and seeds. https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds
- Bananas. https://nutritionsource.hsph.harvard.edu/food-features/bananas/
- Elena Hadjimbei et al.; (2022); Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. https://pmc.ncbi.nlm.nih.gov/articles/PMC9455928/
- Considering Greek Yogurt for Chronic Kidney Disease. https://www.jrnjournal.org/article/S1051-2276(12)00180-X/fulltext
- Chia Seeds. https://nutritionsource.hsph.harvard.edu/food-features/chia-seeds/
- Cheese. https://nutritionsource.hsph.harvard.edu/cheese/
- Keeping cool: 6 foods that help. https://about.kaiserpermanente.org/health-and-wellness/health-tips/keeping-cool-6-foods-that-help
- Eggs – what do they contain? https://nutritionfoundation.org.nz/eggs-what-do-they-contain/
- Popcorn as a snack: Healthy hit or dietary horror show? https://www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show
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