Summer is the perfect time to enjoy fresh, healthy meals, specially designed to satisfy children’s big appetites. Beyond gazpacho and breaded cutlets, there are many options for children to enjoy summer food while promoting their health and well-being.
Tropical fruit smoothie
Is there any child in the world who can resist a cold smoothie in summer? It’s refreshing, nutritious, and allows children to enjoy whole fruits with all their pulp.
Ingredients
Ingredient
Quantity
Banana
1
Mango (diced)
1 cup
Pineapple (diced)
1 cup
Coconut milk
1 cup
Honey (optional)
1 tablespoon
Preparation
Place all ingredients in a blender.
Blend until smooth and creamy.
Serve in tall glasses and garnish with a pineapple wedge.
Nutritional benefits
Key nutrients
Benefits
Vitamins & minerals
Supports growth and immunity
Natural hydration
Helps prevent dehydration
Fruit fiber
Aids digestion
Chicken and vegetable skewers
Chicken and vegetable skewers are a summer classic. Kids enjoy this colorful and tasty meal that’s easy to eat.
Ingredients
Ingredient
Details
Chicken breast
Diced
Bell peppers
Red, green, yellow
Zucchini
Sliced
Cherry tomatoes
Whole
Olive oil
To taste
Salt and pepper
To taste
Preparation
Thread chicken and vegetables onto wooden skewers.
Drizzle with olive oil and season.
Grill or pan-fry until fully cooked.
Serve with yogurt and mint sauce.
Nutritional benefits
Key nutrients
Benefits
Protein
Muscle growth
Vegetables
Vitamins and antioxidants
Healthy fats
Energy support
Pasta salad with vegetables
A Mediterranean summer favorite, pasta salad is flexible and nutritionally balanced.
Ingredients
Ingredient
Quantity
Short pasta
200 g
Cherry tomatoes
Halved
Cucumber
Sliced
Carrot
Grated
Black olives
To taste
Feta cheese
Crumbled
Olive oil
To taste
Balsamic vinegar
To taste
Salt and pepper
To taste
Preparation
Cook pasta and cool under cold water.
Toss with vegetables, olives, and feta.
Dress and serve chilled.
Nutritional benefits
Key nutrients
Benefits
Fiber
Digestive health
Minerals
Bone and muscle support
Carbohydrates
Energy source
Banana and strawberry ice cream
Homemade ice cream is refreshing, nourishing, and free from added sugars.
Ingredients
Ingredient
Quantity
Bananas
3 ripe
Strawberries
2 cups frozen
Greek yogurt
1 cup
Vanilla extract
1 teaspoon
Preparation
Freeze sliced bananas.
Blend all ingredients until smooth.
Freeze in molds for at least 4 hours.
Nutritional benefits
Key nutrients
Benefits
Calcium
Bone health
Fruit sugars
Natural energy
Probiotics
Gut health
Turkey and avocado wraps
Fun, quick, and practical for summer dinners. Turkey should be used occasionally.
Ingredients
Ingredient
Details
Whole wheat tortillas
As needed
Turkey breast
Sliced
Avocado
Sliced
Lettuce
Fresh
Tomato
Sliced
Light mayonnaise
Small amount
Preparation
Place all fillings on the tortilla.
Add mayonnaise.
Roll and cut in half.
Nutritional benefits
Key nutrients
Benefits
Protein
Satiety
Healthy fats
Brain support
Fiber
Digestive balance
Yogurt and fruit popsicles
Easy to prepare and perfect to keep ready in the freezer.
Ingredients
Ingredient
Quantity
Greek yogurt
2 cups
Mixed fruit
1 cup
Honey
To taste
Preparation
Mix yogurt and honey.
Add fruit.
Freeze in molds for 4 hours.
Nutritional benefits
Key nutrients
Benefits
Probiotics
Digestive health
Vitamins
Immune support
Vegetarian pizza
Irresistible and ideal for introducing vegetables in a fun way.
Ingredients
Ingredient
Details
Whole wheat dough
1 base
Tomato sauce
To taste
Mozzarella
Grated
Mushrooms
Sliced
Peppers
Sliced
Spinach
Fresh
Black olives
Optional
Preparation
Preheat oven to 200°C (390°F).
Assemble pizza with toppings.
Bake 15–20 minutes.
Nutritional benefits
Key nutrients
Benefits
Fiber
Digestive health
Calcium
Bone strength
Antioxidants
Cell protection
Fish burritos
A creative solution to help children enjoy fish.
Ingredients
Ingredient
Details
Fish fillets
Fresh
Corn tortillas
As needed
Cabbage
Shredded
Carrot
Shredded
Avocado
Sliced
Yogurt-lime sauce
To taste
Preparation
Grill fish (previously frozen for safety).
Assemble burritos with vegetables and sauce.
Nutritional benefits
Key nutrients
Benefits
Omega-3
Brain development
Protein
Growth support
Quinoa and fruit salad
Ingredients
Ingredient
Quantity
Cooked quinoa
1 cup
Strawberries
1 cup
Blueberries
1 cup
Mango
1 diced
Mint leaves
To taste
Lemon juice
To taste
Honey
To taste
Preparation
Mix all ingredients.
Chill before serving.
Nutritional benefits
Key nutrients
Benefits
Plant protein
Muscle support
Fiber
Satiety
Cucumber and cheese rolls
Ingredients
Ingredient
Details
Cucumber
Thin slices
Cream cheese
To spread
Turkey ham
Sliced
Toothpicks
As needed
Preparation
Spread cheese, add ham, roll, and secure.
Nutritional benefits
Key nutrients
Benefits
Protein
Energy
Low calories
Light snack
Here’s 20 More Recipes for Kids’ Lunch Ideas
Mini vegetable omelets
Baked sweet potato wedges
Apple and peanut butter slices
Rice and vegetable stuffed peppers
Lentil and carrot patties
Zucchini and cheese fritters
Chicken and rice soup
Avocado and egg toast
Baked apple cinnamon chips
Yogurt and granola parfait
Spinach and cheese quesadillas
Pumpkin and oat pancakes
Cold pasta with pesto
Cheese and wholegrain crackers
Banana and cocoa energy balls
Grilled vegetable sandwiches
Tomato and cheese pasta
Chia pudding with fruit
Rice cakes with almond butter
Vegetable fried rice
Final note
Preparing healthy summer meals for children doesn’t have to be complicated. With these recipes, you can offer nutritious, fun, and balanced options that children truly enjoy.
Including a variety of fruits, vegetables, lean proteins, and whole grains helps support their development, energy, and well-being.
Involving kids in the kitchen also encourages healthy eating habits from an early age. Enjoy summer with these delicious ideas.
