Spring brings a bounty of fresh, vibrant produce perfect for creating delicious and nutritious meals for kids. Here are 15 meal prep ideas that are not only easy to make but also packed with the goodness of seasonal ingredients. Depending on your kids’ age and tolerance to various spices, you can add or reduce the ingredients suggested accordingly.
1. Veggie-Packed Mini Quiches
Mini quiches are a great way to sneak in veggies. Use spring vegetables like spinach, asparagus, and peas. These can be made in muffin tins for perfect portion sizes.
Recipe
Ingredients:
- 6 large eggs
- 1/2 cup milk
- 1/2 cup shredded cheese (cheddar or your favorite)
- 1 cup fresh spinach, chopped
- 1/2 cup asparagus, chopped
- 1/2 cup peas
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions:
- Preheat your oven to 180°C (350°F).
- Prepare the muffin tin: Spray with cooking spray or line with muffin liners.
- Whisk the eggs and milk together in a large bowl until well combined.
- Add the veggies: Stir in the chopped spinach, asparagus, peas, and shredded cheese. Season with salt and pepper.
- Fill the muffin tin: Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
- Bake for 20-25 minutes, or until the quiches are set and lightly golden on top.
- Cool and serve: Let the mini quiches cool for a few minutes before removing them from the tin. Serve warm or at room temperature.
2. Chicken and Asparagus Pasta
A simple yet tasty dish, combining grilled chicken with fresh asparagus and a light lemony pasta. It’s a hit with kids and easy to prepare in bulk.
Recipe
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 bunch of asparagus, trimmed and cut into 1-inch pieces
- 300g (about 10 oz) pasta (penne or fusilli work well)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon (zest and juice)
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh parsley, chopped (optional)
Instructions:
- Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.
- Grill the chicken: Season the chicken breasts with salt and pepper. Heat 1 tablespoon of olive oil in a grill pan over medium-high heat. Grill the chicken for about 6-7 minutes on each side, or until fully cooked. Remove from the pan and let it rest for a few minutes before slicing into strips.
- Cook the asparagus: In the same pan, add the asparagus and cook for 3-4 minutes until tender but still crisp. Remove from the pan and set aside.
- Prepare the sauce: In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and cook for about 1 minute until fragrant. Add the lemon zest and juice, stirring to combine.
- Combine everything: Add the cooked pasta, grilled chicken strips, and asparagus to the skillet. Toss everything together until well coated with the lemony sauce. Season with salt and pepper to taste.
- Serve: Sprinkle with grated Parmesan cheese and chopped parsley, if using. Serve warm.
This dish is light, flavorful, and perfect for kids. Plus, it’s easy to prepare in bulk for family meals. Enjoy!
3. Sweet Potato and Carrot Fritters
These fritters are crispy on the outside and soft on the inside. Sweet potatoes and carrots are in season and make for a nutritious snack or side dish.
Ingredients:
• 2 medium sweet potatoes, peeled and grated
• 2 medium carrots, peeled and grated
• 1/2 cup flour
• 2 eggs, beaten
• 1/4 teaspoon baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon paprika
• 2-3 tablespoons oil (for frying)
Instructions:
1. Prepare the vegetables:
Grate the sweet potatoes and carrots. Squeeze out any excess moisture using a towel.
2. Make the batter:
In a bowl, mix the grated sweet potatoes and carrots with flour, eggs, baking powder, salt, pepper, and paprika.
3. Heat the oil:
Heat 2 tablespoons of oil in a skillet over medium heat.
4. Fry the fritters:
Scoop a spoonful of the mixture and form a small patty. Fry in the pan for 3-4 minutes on each side, until golden and crispy.
5. Drain and serve:
Remove the fritters from the pan and drain on paper towels. Serve hot!
Tips:
• For extra crispiness, lightly dust with flour before frying.
• You can bake them at 400°F (200°C) for 20 minutes, flipping halfway through.
4. Strawberry and Spinach Salad
A refreshing salad using fresh strawberries and spinach, topped with a light vinaigrette. Perfect for a light lunch or a side dish.
Ingredients:
• 4 cups fresh spinach, washed and dried
• 1 cup fresh strawberries, hulled and sliced
• 1/4 red onion, thinly sliced (optional)
• 1/4 cup feta cheese or goat cheese (optional)
For the Vinaigrette:
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey (or to taste)
• Salt and pepper, to taste
Instructions:
1. Prepare the salad:
In a large bowl, combine the spinach, sliced strawberries, red onion (if using), and cheese (if using).
2. Make the vinaigrette:
In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper.
3. Toss and serve:
Drizzle the vinaigrette over the salad and toss gently to combine. Serve immediately!
Tips:
• For added crunch, top with nuts like almonds or walnuts.
• You can substitute the balsamic vinegar with any other vinegar you like, such as apple cider vinegar.
5. Zucchini and Corn Muffins
These savory muffins are great for breakfast or a snack. Zucchini and corn are abundant in spring and add a sweet crunch to the muffins.
Ingredients:
• 1 cup grated zucchini (squeezed dry)
• 1 cup corn kernels (fresh or frozen)
• 1 1/2 cups all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 large eggs
• 1/2 cup milk
• 1/4 cup olive oil or melted butter
• 1/2 cup shredded cheese (cheddar or Parmesan, optional)
Instructions:
1. Preheat oven and prepare pan:
Preheat your oven to 375°F (190°C). Grease or line a muffin tin with paper liners.
2. Mix dry ingredients:
In a bowl, combine the flour, baking powder, baking soda, salt, and pepper.
3. Prepare wet ingredients:
In another bowl, whisk together the eggs, milk, and olive oil (or melted butter). Stir in the grated zucchini and corn.
4. Combine and mix:
Add the wet ingredients to the dry ingredients and mix until just combined. Fold in the shredded cheese, if using.
5. Bake:
Spoon the batter into the muffin tin, filling each cup about 2/3 full. Bake for 18-22 minutes, or until a toothpick inserted into the center comes out clean.
6. Cool and serve:
Let the muffins cool for a few minutes before serving. Enjoy warm or at room temperature!
Tips:
• For added flavor, sprinkle a little extra cheese on top before baking.
• These muffins can be stored in an airtight container for up to 3 days. Reheat before serving for the best texture.
6. Lamb and Mint Meatballs
Lamb is a spring favorite. Combine it with fresh mint for delicious meatballs that can be served with a side of veggies or in a pita.
Ingredients:
• 1 lb (450g) ground lamb
• 1/4 cup fresh mint, chopped
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 egg
• 1/2 cup breadcrumbs
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and pepper, to taste
• 2 tablespoons olive oil (for frying)
Instructions:
1. Prepare the meatball mixture:
In a large bowl, combine the ground lamb, chopped mint, onion, garlic, egg, breadcrumbs, cumin, coriander, salt, and pepper. Mix well until everything is evenly combined.
2. Shape the meatballs:
Using your hands, form the mixture into small meatballs, about 1 inch in diameter.
3. Cook the meatballs:
Heat olive oil in a large skillet over medium heat. Once hot, add the meatballs and cook for 6-8 minutes, turning occasionally, until browned on all sides and cooked through.
4. Serve:
Remove the meatballs from the pan and let them rest for a few minutes. Serve warm with a side of yogurt or a fresh salad.
Tips:
• For extra flavor, add a squeeze of lemon juice over the meatballs before serving.
• These meatballs can be made ahead and stored in the fridge for up to 2 days or frozen for later use.
7. Pea and Ham Soup
A classic soup that’s easy to make and perfect for meal prep. Use fresh peas for a vibrant green color and sweet flavor.
Ingredients:
• 2 cups frozen or fresh peas
• 1 cup cooked ham, diced
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups chicken or vegetable broth
• 1 medium carrot, chopped
• 1 teaspoon dried thyme (or a few sprigs fresh thyme)
• Salt and pepper, to taste
• 1 tablespoon olive oil
Instructions:
1. Sauté the vegetables:
Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking for 3-4 minutes until softened.
2. Add the broth and vegetables:
Add the chicken broth, carrots, peas, and thyme. Stir to combine.
3. Simmer:
Bring the soup to a boil, then reduce the heat to low. Simmer for 15-20 minutes, until the carrots are tender and the peas are soft.
4. Add the ham:
Stir in the diced ham and cook for another 5-10 minutes until heated through.
5. Blend (optional):
For a smoother texture, use an immersion blender to blend the soup partially or fully, depending on your preference.
6. Season and serve:
Season with salt and pepper to taste. Serve hot, with crusty bread if desired.
Tips:
• For a richer flavor, use ham bone or ham hocks instead of diced ham, simmering for a longer period.
• This soup can be made ahead and stored in the refrigerator for up to 3 days.
8. Berry Yogurt Parfaits
Layer fresh berries with yogurt and granola for a healthy and delicious breakfast or snack. Berries are in season and add a natural sweetness.
Ingredients:
• 2 cups plain Greek yogurt (or your favorite yogurt)
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1 cup mixed berries (strawberries, blueberries, raspberries, etc.)
• 1/2 cup granola
Instructions:
1. Prepare the yogurt:
In a bowl, mix the Greek yogurt with honey or maple syrup if you want a touch of sweetness.
2. Layer the parfaits:
In glasses or bowls, layer the yogurt, mixed berries, and granola. Start with a layer of yogurt, followed by berries, and then a sprinkle of granola.
3. Repeat:
Continue layering until the glasses are filled, finishing with a layer of berries and a little extra granola on top.
4. Serve:
Serve immediately or refrigerate for up to 2 hours before serving. Enjoy!
Tips:
• Feel free to add other toppings like chia seeds, nuts, or a drizzle of nut butter.
• You can use any combination of fresh or frozen berries depending on what’s available.
9. Pumpkin and Chickpea Curry
A mild curry that’s kid-friendly and packed with nutrients. Pumpkin is in season and pairs well with protein-rich chickpeas.
Ingredients:
• 1 small pumpkin (or 3-4 cups peeled and cubed pumpkin)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon cumin
• Salt and pepper, to taste
• 2 tablespoons olive oil
• Fresh cilantro, for garnish (optional)
Instructions:
1. Prepare the pumpkin:
Peel and cube the pumpkin. If using a pre-cut pumpkin, skip this step.
2. Cook the aromatics:
Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger. Sauté for 3-4 minutes until softened and fragrant.
3. Add the spices:
Stir in the curry powder, turmeric, and cumin. Cook for 1 minute to bloom the spices.
4. Cook the pumpkin:
Add the cubed pumpkin to the pot and stir to coat with the spices. Pour in the vegetable broth and coconut milk. Bring to a simmer and cook for 15-20 minutes, or until the pumpkin is tender.
5. Add the chickpeas:
Stir in the chickpeas and cook for an additional 5-10 minutes, until heated through. Season with salt and pepper to taste.
6. Serve:
Serve the curry hot, garnished with fresh cilantro if desired. Enjoy with rice or naan bread!
Tips:
• For extra heat, add a chopped chili or a pinch of cayenne pepper.
• This curry can be made ahead and stored in the fridge for up to 3 days. Reheat before serving.
10. Apple and Cinnamon Overnight Oats
Prepare these oats the night before for a quick and easy breakfast. Use fresh apples and a sprinkle of cinnamon for a comforting flavor.
Ingredients:
• 1/2 cup rolled oats
• 1/2 cup milk (or non-dairy milk)
• 1/4 cup plain Greek yogurt (optional, for creaminess)
• 1/2 apple, chopped
• 1/2 teaspoon ground cinnamon
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• 1 tablespoon chia seeds (optional, for added texture)
Instructions:
1. Combine ingredients:
In a jar or airtight container, add the oats, milk, yogurt (if using), chopped apple, cinnamon, and honey/maple syrup.
2. Mix and refrigerate:
Stir everything together until well combined. Cover and refrigerate overnight (or at least 4 hours).
3. Serve:
In the morning, stir the oats, and top with extra apple slices, nuts, or seeds if desired. Enjoy cold or warm it up in the microwave for 30-60 seconds.
Tips:
• You can add a handful of raisins or walnuts for extra texture and flavor.
• If you prefer a sweeter oatmeal, adjust the honey/maple syrup to taste.
11. Grilled Veggie Skewers
Skewer a mix of spring vegetables like bell peppers, zucchini, and cherry tomatoes. Grill them for a fun and colorful meal.
Ingredients:
• 1 zucchini, sliced into rounds
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• 1 teaspoon dried oregano (optional)
• Salt and pepper, to taste
• Wooden or metal skewers
Instructions:
1. Prepare the veggies:
Cut all vegetables into similar-sized pieces. If using wooden skewers, soak them in water for 10-15 minutes to prevent burning.
2. Season the veggies:
In a bowl, toss the vegetables with olive oil, oregano, salt, and pepper until evenly coated.
3. Assemble the skewers:
Thread the veggies onto the skewers, alternating between the different vegetables for variety.
4. Grill the skewers:
Preheat your grill to medium heat. Grill the skewers for 8-10 minutes, turning occasionally, until the vegetables are tender and lightly charred.
5. Serve:
Remove from the grill and serve immediately. Enjoy as a side or over a bed of rice or quinoa!
Tips:
• Feel free to add other veggies like mushrooms, eggplant, or asparagus.
• For extra flavor, marinate the veggies in olive oil, garlic, and herbs for 30 minutes before grilling.
12. Mango and Avocado Salsa
A fresh and zesty salsa that pairs well with grilled chicken or fish. Mangoes are in season and add a tropical twist.
Ingredients:
• 1 ripe mango, peeled and diced
• 1 ripe avocado, diced
• 1/4 red onion, finely chopped
• 1/2 red bell pepper, diced (optional)
• 1 tablespoon fresh lime juice
• 1 tablespoon chopped cilantro
• Salt and pepper, to taste
Instructions:
1. Prepare the ingredients:
Dice the mango, avocado, red onion, and red bell pepper (if using).
2. Combine:
In a bowl, gently mix the mango, avocado, onion, and bell pepper.
3. Add seasoning:
Drizzle with lime juice, and sprinkle with cilantro, salt, and pepper. Toss gently to combine.
4. Serve:
Serve immediately with tortilla chips, on top of tacos, or alongside grilled chicken or fish.
Tips:
• For extra heat, add a finely chopped jalapeño.
• This salsa is best served fresh, but you can store it in the fridge for a few hours. To prevent browning, cover with plastic wrap pressed against the surface of the salsa.
13. Spinach and Ricotta Stuffed Shells
Stuff large pasta shells with a mixture of spinach and ricotta. Bake them with a light tomato sauce for a comforting meal.
Ingredients:
• 12 large pasta shells
• 1 cup ricotta cheese
• 1 1/2 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed and drained)
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 2 cups marinara sauce
• Salt and pepper, to taste
Instructions:
1. Cook the pasta:
Cook the pasta shells according to package instructions, drain, and set aside to cool slightly.
2. Make the filling:
In a bowl, mix the ricotta cheese, chopped spinach, mozzarella, Parmesan, egg, garlic powder, oregano, salt, and pepper until well combined.
3. Stuff the shells:
Carefully stuff each pasta shell with the spinach and ricotta mixture.
4. Assemble the dish:
Preheat your oven to 375°F (190°C). Spread 1 cup of marinara sauce on the bottom of a baking dish. Arrange the stuffed shells in a single layer in the dish. Pour the remaining marinara sauce over the shells.
5. Bake:
Cover the baking dish with aluminum foil and bake for 20-25 minutes, until the sauce is bubbly and the shells are heated through.
6. Serve:
Garnish with extra Parmesan or fresh basil, if desired. Serve hot and enjoy!
Tips:
• For extra flavor, add a pinch of red pepper flakes to the filling or sauce.
• You can make these ahead of time and store them in the fridge for up to 2 days before baking.
14. Beetroot and Feta Salad
A vibrant salad using fresh beetroot and creamy feta. It’s a great side dish or a light lunch option.
Ingredients:
• 2 medium beets, cooked and peeled (or 1 can of cooked beets, drained)
• 1/2 cup feta cheese, crumbled
• 1/4 red onion, thinly sliced
• 1/4 cup walnuts or pecans, chopped (optional)
• 2 cups mixed greens (arugula, spinach, or lettuce)
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper, to taste
Instructions:
1. Prepare the beetroot:
If using fresh beets, boil or roast them until tender (about 30-40 minutes), then peel and slice them. If using canned beets, simply drain and slice.
2. Assemble the salad:
In a large bowl, combine the sliced beets, crumbled feta, red onion, and mixed greens.
3. Dress the salad:
Drizzle with olive oil and balsamic vinegar. Season with salt and pepper to taste. Toss gently to combine.
4. Serve:
Garnish with chopped walnuts or pecans for added crunch, if desired. Serve immediately.
Tips:
• For extra flavor, add a teaspoon of honey or mustard to the dressing.
• You can also add some orange segments or avocado for a different twist!
15. Banana and Blueberry Smoothie
Blend fresh bananas and blueberries with yogurt for a quick and nutritious smoothie. Perfect for breakfast on the go.
Ingredients:
• 1 ripe banana
• 1/2 cup fresh or frozen blueberries
• 1/2 cup milk (or non-dairy milk)
• 1/2 cup Greek yogurt (optional, for extra creaminess)
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• Ice cubes (optional, for a colder smoothie)
Instructions:
1. Blend the ingredients:
In a blender, add the banana, blueberries, milk, Greek yogurt (if using), and honey or maple syrup (if desired).
2. Blend until smooth:
Blend on high until the mixture is smooth and creamy. Add a few ice cubes if you prefer a colder, thicker smoothie.
3. Serve:
Pour the smoothie into a glass and enjoy immediately!
Tips:
• For a protein boost, add a tablespoon of nut butter or a scoop of protein powder.
• You can adjust the sweetness by adding more honey or using a sweeter banana.
To Wrap Up…
Incorporating seasonal ingredients into meal prep not only enhances the flavors of your dishes but also provides your kids with fresh, nutritious meals throughout the week. These recipes we’ve explored, are perfect for spring—packed with vibrant, in-season fruits and veggies that support your family’s health.
As a busy mom, these simple, delicious, and kid-friendly meals are a great way to keep mealtime stress-free while introducing your little ones to the tastes of the season. Enjoy the convenience and joy of preparing fresh meals ahead of time, knowing you’re fueling your kids with wholesome goodness all spring long!