Health & Wellness
16 Best Gluten-Free Foods for Kids
It's time to grab your little one and hit the grocery store. These gluten-free foods for kids are sure to delight the whole family!
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If your little one is not a veggie eater, try easing them in with these tasty and nutritious baked sweet potato fries. Sweet potatoes are naturally gluten-free and are high in nutrients like vitamins A and C. Eating sweet potato can also give your child a leg up at school, as it’s been proven to help with learning and memory.
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Fluffy scrambled eggs are the perfect breakfast for growing bodies. They’re rich in protein, vitamin D and B vitamins. They will keep your child full all morning, as opposed to sugary cereal that causes blood sugar spikes and drops. And studies show that children who eat one egg per day are more likely to achieve a healthy weight.
Here’s a healthy food you probably won’t have to convince your child to eat. Kids can’t resist this creamy treat, and with its high levels of protein, magnesium and zinc, you won’t mind whipping up one more PB&J sandwich (on gluten-free bread!) Try spreading it over fresh celery or mixing it into this peanut butter banana oatmeal.
Brown rice is a healthy, gluten-free carb that is versatile enough to please any picky eater. It’s rich in calcium, potassium and folate for growing brains and bones. Try serving it as a quick side dish with a little olive oil and salt or make it the main event with these healthy brown rice recipes.
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If your child is like most and spends approximately 12 hours per day begging for snacks, it’s time to mash up this lick-the-bowl-clean hummus. It’s perfect served with fresh veggies like baby carrots or sliced bell peppers and packs some serious nutrients. Hummus is made from fresh chickpeas and is rich in healthy fats and protein.
Bananas are the ultimate kid-friendly food. They’re sweet, easy to grab and packed with healthy nutrients. Bananas are rich in fiber, keeping your little one’s digestive tract healthy. They are also high in nutrients like potassium and magnesium. Toss one in your child’s school lunch or blend one up for this frosty banana smoothie.
Quinoa makes a great gluten-free meal because it tastes like a grain, but is really a seed. It’s high in plant-based protein and fiber, keeping your child full and energized. Try mixing up a colorful quinoa salad to have on hand for lunch or cooking it with milk for an oatmeal alternative.
Most kids have an aversion to any green food—except for avocados, that is. They’re rich, creamy and no one can resist a good simple guacamole. Serve mashed avocado with fresh, sliced veggies or gluten-free corn tortilla chips for a fun after-school snack loaded with healthy fats.
Move over carrots; there’s another colorful veggie that promotes healthy vision! Bell peppers are loaded with nutrients and can improve eyesight with their high vitamin A level. Bell peppers can be sauteed for easy fajitas or sliced and served fresh with a creamy dip like this.
Yogurt is rich in protein, promotes a healthy digestive tract and can even be made into healthy popsicles. It is also perfect for growing bones thanks to its high calcium content. Your kids are most likely begging for the sugary kind at the grocery store, but try flavoring your own with maple syrup or natural peanut butter.
Oatmeal is a hearty and filling gluten-free breakfast (just double-check the label). It’s perfect for kids who are sick of the usual cold breakfast cereal and provides both soluble and insoluble fiber. Try spicing it up by adding cinnamon, fresh berries, maple syrup or even your favorite nut butter.
No more missing out on pasta night with their friends. Spaghetti squash can be substituted for noodles in just about any dish your kids love and is loaded with fiber and essential vitamins. You could make your own healthy mac and cheese or bake this savory spaghetti squash meatball casserole.
Editor’s Tip: Here’s the easiest way to cook spaghetti squash.
Berries are antioxidant powerhouses and add natural sweetness to oatmeal, yogurt, salsas and even salads. Most kids can’t get enough, so help your little one get all the vitamins she needs with these sweet and decadent gluten-free breakfast blintzes.
At first glance, cauliflower does not appear to be a kid-friendly food, but this cruciferous little treat can magically transform into any of your child’s favorite carbs. It is high in fiber and vitamins and takes on the flavor of the other ingredients in your recipe. Cheesy cauliflower breadsticks anyone? Yes, please!
Nuts are a crunchy, satisfying snack that can help keep kids full for hours. They’re rich in protein, fiber and healthy fats and are incredibly versatile. Try roasting mixed nuts with sea salt, using them as a topping for oatmeal or mixing up this gluten-free chocolate snack mix.
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Kale contains just about every nutrient growing bodies need and supports a healthy immune system, as well as brain health. Think there’s no chance you will be able to trick (er, persuade) your child into trying kale? Toss some in a smoothie or whip up one of our favorite kale recipes.