For growing kids, meat is a great source of protein, iron, and other vital nutrients that support physical and cognitive development. Yet, many parents face challenges when it comes to getting their kids on board with eating meat. Whether they’re picky eaters or hesitant about trying new textures, here is how to encourage your kids to eat more meat without feeling like you’re pulling teeth.

Start Small and Be Consistent

Introducing meat doesn’t have to be an all-or-nothing effort. Start with small portions of mild-flavored meats like chicken or turkey that are easy to chew and digest. Consider cutting the meat into bite-sized pieces to make it less intimidating. Consistency is important here. Offer meat at least once a day, but don’t pressure them too much if they’re hesitant at first. Over time, their palate will adapt.

Starting with ground meat incorporated into spaghetti sauce or tacos is an excellent way to ease them in. If your kid associates these meals with positive experiences, they’re more likely to warm up to meat over time.

Make It Fun and Appealing

Presentation plays a huge role in how kids perceive food. Turn mealtimes into a creative and exciting experience by making meat visually appealing. For example, create colorful skewers using cubes of grilled chicken, beef, or pork along with vibrant vegetables like cherry tomatoes and bell peppers.

Another way to engage them is by using food shapes or themes. Mold meatloaf into fun shapes like dinosaurs or hearts. Kids enjoy eating meals that look playful and creative, so a little effort here can go a long way in sparking interest.

Pair Meat With Familiar Favorites

Kids are generally more receptive to trying new foods when you pair them with something they already enjoy. Start by incorporating meat into their favorite dishes. Add sliced chicken to their mac ‘n’ cheese, sneak ground beef into quesadillas, or top their favorite pizza with pepperoni or sausage. When the meat is part of something familiar, it becomes less intimidating.

Consider serving steak for breakfast by slicing it thinly and pairing it with scrambled eggs or toast. This introduces variety and ensures they get plenty of protein to fuel them for the day ahead.

Get Them Involved in the Cooking Process

Kids are more likely to eat something they’ve had a hand in preparing. Invite them into the kitchen and make meal prep an interactive activity. Show them how chicken breasts are marinated or give them simple tasks like seasoning ground turkey or assembling mini burgers.

This involvement breaks down potential fears they might have about unfamiliar foods. It also gives them a sense of pride in what they’ve created, making them more likely to try the finished product.

Encouraging kids to eat more meat is a gradual and enjoyable experience with the right strategies. Start small, make the meal visually appealing, pair it with familiar favorites, and get them involved in the process. Don’t forget to show them how much you enjoy meat too. By staying consistent and patient, you will help your kids develop a taste for this nutrient-rich food, ensuring they get the protein and energy they need to grow strong and healthy.