Feeding a 1-year-old can be tricky since their preferences seem to change every day. A 1-year-old also can’t chew very well yet and their number of teeth varies widely. And of course, catering to another (little) human in the house takes up extra time, as if cooking for the adults wasn’t busy enough!
Don’t fear, I’ve got you. Today I’m sharing 12 easy and nutritious lunch options that revolve around whole foods. They take mere minutes to prepare and are packed with goodness and flavor for your 1-year-old.
1. Avocado Toast with Soft Veggies
We’re starting out with a classic: avocado toast! It is a quick, healthy, and delicious favorite among toddlers and adults alike. That makes them a winner in my book because it reduces prep time since everyone in the house will eat it. Pair it with soft veggies such as cut-up grape tomatoes for extra nutrition.
Ingredients:
- 1 slice of whole grain bread
- ½ ripe avocado, mashed
- ¼ cup steamed, soft veggies (carrots, peas, or zucchini are great options)
Instructions:
- Toast the bread lightly. Optional, I actually skip this for my little one because she likes her carbs soft and squishy
- Spread the mashed avocado over the toast.
- Add soft, bite-sized veggies on top or serve them on the side.
Why it’s great: Avocados are loaded with healthy fats, and the whole grain bread provides fiber. The veggies add extra vitamins and minerals.
2. Mini Veggie and Cheese Omelet
Eggs are an eggcellent source of protein for little ones, and this mini veggie omelet is an easy meal for everyone in the family. Just multiply the recipe as needed.
Ingredients:
- 1 egg
- 2 tbsp chopped baby spinach or bell peppers (or any soft veggies)
- 1 tbsp shredded cheddar or mozzarella
- 1 tsp olive oil
Instructions:
- Beat the egg in a small bowl.
- Heat olive oil in a small pan over medium heat.
- Add the veggies and sauté until soft.
- Pour in the egg and cook until firm. Add cheese and fold the omelet in half.
Why it’s great: Eggs are packed with protein, and veggies like spinach and peppers provide fiber and vitamins. It’s a nutrient-rich, quick meal.
I also can’t pass over an egg recipe without sharing this: the Caraway pan is amazing for cooking eggs and really anything that requires a good nonstick pan! It’s also ceramic so there aren’t any chemicals. I have the mini size in Cream and it’s perfect for preparing an egg-based meal without using any oil for both little one and myself.
3. Sweet Potato & Soft Tofu Mash
This sweet potato and soft tofu mash is filling, nutritious, and easy to make in large batches. With just two wholesome ingredients, it’s also super clean and unprocessed for baby.
Ingredients:
- 1 small sweet potato, peeled and cubed
- ¼ cup soft tofu
Instructions:
- Steam or boil the sweet potato cubes and tofu together until soft (about 10-15 minutes).
- Mash the sweet potatoes and tofu together with a fork until soft.
- Serve warm.
Why it’s great: Sweet potatoes are rich in vitamins A and C, and tofu add protein, making this a well-rounded meal. Toddlers also seem to be a fan of the soft texture and natural sweetness from the sweet potatoes.
4. Chicken & Veggie Roll-Ups
These fun, bite-sized roll-ups are easy to assemble and perfect for little hands.
Ingredients:
- 1 whole wheat tortilla
- ¼ cup cooked shredded chicken
- 2 tbsp hummus or plain Greek yogurt (no added sugar)
- 2 tbsp shredded carrots or cucumber
Instructions:
- Spread the hummus or cream cheese over the tortilla.
- Layer the chicken and veggies on top.
- Roll the tortilla tightly and cut into small rounds.
Why it’s great: Chicken provides lean protein, while the hummus and veggies add healthy fats, fiber, and nutrients. Plus, the roll-up shape makes it fun to eat!
5. Banana & Oat Pancakes
These 2-ingredient pancakes are a hit with toddlers and super easy to make. I’ve also made banana Kodiak protein pancakes for myself and my 1-year old before and she loves those too. She’s not a big fan of the chocolate chips I put in them though…I guess it’s the texture!
Ingredients:
- 1 ripe banana
- 1 egg
- ¼ cup rolled oats (optional for added fiber)*
Instructions:
- Mash the banana in a bowl and mix in the egg.
- If using oats, blend them into the batter. *My 1-year-old wasn’t a fan of the oat texture so I ended up grinding them with a food processor and that improved the texture a lot. She was willing to eat these pancakes after that fix!
- Pour small amounts of the mixture onto a heated non-stick pan and cook for 1-2 minutes per side.
Why it’s great: Bananas are naturally sweet, while eggs provide protein. Oats add fiber, making this a balanced and filling meal.
6. Plain Greek Yogurt & Fruit
A simple and comforting lunch, this pea and cheese pasta is great for toddlers.
Ingredients:
- 1/4 cup plain whole milk greek yogurt, unsweetened
- half a soft ripe peach, mango, or handful of berries
- 1 tsp hemp hearts (optional, for extra nutrition)
Instructions:
- Scoop out the yogurt, top with the fruit, and sprinkle the hemp hearts over on top. Done!
Why it’s great:
Greek yogurt has great protein and the fruits provide nourishing vitamins. I recommend whole milk yogurt because the texture is silkier and taste is less sour.
7. Turkey & Avocado Wrap
This quick wrap is packed with healthy fats and protein, making it a balanced lunch.
Ingredients:
- 1 small whole wheat tortilla
- 2 slices turkey (nitrate-free)
- ¼ ripe avocado, mashed
- 1 tsp olive oil
Instructions:
- Spread the mashed avocado on the tortilla.
- Layer the turkey slices on top, and drizzle with a little olive oil.
- Roll it up and slice into bite-sized pieces.
Why it’s great: Avocados are full of healthy fats that support brain development, and turkey adds lean protein.
8. Lentil & Veggie Soup
A warm, comforting bowl of lentil soup can be made ahead of time and stored for the week.
Ingredients:
- ¼ cup dried lentils (or ½ cup cooked lentils)
- 1 small carrot, peeled and chopped
- 1 small potato, peeled and chopped
- 1 tsp olive oil
Instructions:
- Cook the lentils according to package instructions.
- In a small pot, heat olive oil and sauté the carrots and potatoes until soft.
- Add the cooked lentils and simmer for a few more minutes.
Why it’s great: Lentils are rich in protein and iron, while the veggies add fiber and essential vitamins.
9. Cottage Cheese & Fruit Bowl
For a refreshing and light lunch, this cottage cheese and fruit bowl is a treat that tastes like dessert. It’s similar to the Greek yogurt and fruit mentioned earlier, but with a more unique texture.
Ingredients:
- 1/3 cup cottage cheese
- ¼ cup diced soft fruit (peaches, berries, or banana)
Instructions:
- Spoon the cottage cheese into a bowl.
- Top with the diced fruit and serve.
Why it’s great: Cottage cheese is high in protein and calcium, while the fruit adds natural sweetness and vitamins.
10. Quinoa & Veggie Stir-Fry
Quinoa is a great grain for toddlers, and when paired with veggies, it becomes a hearty lunch.
Ingredients:
- ¼ cup quinoa, cooked
- ¼ cup chopped veggies (bell peppers, zucchini, peas)
- 1 tsp olive oil
Instructions:
- Cook the quinoa according to package instructions.
- Heat the olive oil in a pan and sauté the veggies until soft.
- Mix the quinoa with the veggies and serve.
Why it’s great: Quinoa is a complete protein, and the veggies add texture and nutrients, making it a balanced meal. Note that not all toddlers are a fan of quinoa’s texture. I suggest cooking a small batch and trying it out with them first.
11. Baked Salmon & Sweet Potato Bites
Introduce your toddler to fish with these easy salmon and sweet potato bites.
Ingredients:
- 1 small salmon fillet
- 1 small sweet potato, peeled and cubed
- 1 tsp olive oil
Instructions:
- Bake the salmon at 375°F (190°C) for 10-15 minutes, until fully cooked.
- Steam or bake the sweet potato cubes until soft. We usually wrap the cubes in foil and bake it in the same pan as the salmon. Then we take out the salmon first when it’s done and leave the sweet potato to cook through.
- Serve the salmon flaked into small pieces with the sweet potato.
Why it’s great: Salmon is rich in omega-3 fatty acids, which are great for brain development. The flaky texture of cooked salmon is also perfect for self-feeding. Baked salmon is one of our favorite go-to meals because of the hands-off preparation. And everyone in our family loves salmon, including our toddler!
12. Rice & Avocado Bowl
This easy rice and avocado bowl is creamy, filling, and nutritious.
Ingredients:
- ¼ cup cooked brown rice
- ¼ ripe avocado, diced
- 1 tsp olive oil
Instructions:
- Combine the cooked rice and diced avocado in a bowl.
- Drizzle with olive oil and serve.
Why it’s great: Brown rice provides fiber and energy, while the avocado adds healthy fats that are perfect for your growing toddler.
Try including one or a few of these into your toddler’s lunch rotation for the next week and see how they like it! For many of these recipes, you can double or triple them to prepare lunch for yourself too. If you do try them, drop a comment below sharing which ones and how your little one liked them!
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