5 Steps to Get Your Picky Eaters Excited About Cooking & Eating Better
Picky eaters can make mealtime challenging, but what if the secret to getting them to try new foods was letting them cook? Involving kids in the kitchen helps them feel in control, sparks curiosity and makes them more likely to eat what they create.
I used to struggle with getting my child to eat anything beyond pasta and crackers. But once I started letting them help with meal prep—stirring, choosing ingredients and even plating their food—I saw a huge change. They were suddenly excited to eat what they made!
In this guide, we’ll explore practical, stress-free ways to encourage picky eaters to cook and eat better without pressure, battles, or bribery. Let’s make mealtime fun again!
Table of Contents
Why Cooking Helps Picky Eaters Try New Foods
Cooking engages all the senses—touch, smell, sight, and even sound—which can make unfamiliar foods seem less intimidating. Here’s why it works:
Builds Food Familiarity – When kids touch, smell, and cook food, they feel more comfortable eating it.
Gives Them a Sense of Control – Choosing their own ingredients reduces resistance.
Makes Mealtime Fun – Mixing, mashing, and decorating their plate turns eating into a game.
Encourages Experimentation – Cooking builds confidence to try new textures and flavors.
Research shows that kids who help prepare meals are more likely to eat a wider variety of foods (source).
Step 1: Start with Fun, Low-Pressure Cooking Activities
If your child is hesitant about food, start with stress-free kitchen tasks that don’t involve eating right away. Some great beginner activities include:
Washing fruits & veggies – Engages them with different colors and textures.
Stirring ingredients – Gives them a simple, mess-free way to participate.
Cutting soft foods with kid-safe knives – Helps them feel like a real chef!
Using cookie cutters – Shapes make food more appealing.
Decorating their plate – Let them arrange food into fun shapes or patterns.
My child refused to eat bell peppers until they used star-shaped cookie cutters to make “pepper stars.” Now, they ask for them with dinner!
**Related Post: **How to Set Up a Kid-Friendly Cooking Station
Step 2: Let Them Choose & Customize Their Meals
Giving kids a say in their meals makes them more invested in eating. Try these simple tricks:
Let them pick a recipe – Offer 2-3 choices so they feel in control.
Take them grocery shopping – Let them pick one new fruit or veggie to try.
Create “Build-Your-Own” Meals – Give kids options to assemble their own food (e.g., tacos, wraps, or yogurt parfaits).
Make DIY Pizzas or Sandwiches – Kids can pick their toppings and experiment with flavors.
My child once refused eggs—until they got to crack them and mix in their own cheese. Now, scrambled eggs are a favorite breakfast!
Step 3: Introduce New Foods in a Fun & Non-Pressured Way
Forcing kids to eat new foods rarely works. Instead, try these gentle exposure techniques:
Food Exploration – Let them touch, smell, or stir new ingredients before tasting.
Make Food Fun – Turn mealtime into an art project (e.g., fruit rainbows, veggie faces).
No Pressure Tasting – Say, “You don’t have to eat it, but you can lick it or take a tiny nibble if you want.”
Serve New Foods with Favorites – Pair unfamiliar foods with something they already like.
We started a “one-bite rule,” but I let my child be in charge of how big or small that bite was. Suddenly, trying new foods wasn’t scary anymore!
Step 4: Cook Foods They Already Like & Slowly Add New Ingredients
Instead of introducing completely unfamiliar foods, modify familiar favorites by adding small changes:
Mac & Cheese – Stir in a tiny amount of puréed butternut squash.
Pancakes – Mix in shredded carrots or mashed banana.
Grilled Cheese – Add a slice of tomato or avocado.
Smoothies – Blend in spinach or frozen cauliflower (they won’t taste it!).
My child swore they hated spinach until I blended it into a “monster smoothie.” The name alone made them excited to drink it!
**Try This Recipe: **5-Minute Healthy Smoothies for Kids
Step 5: Praise the Effort, Not the Outcome
Instead of focusing on whether they eat the food, celebrate the process:
“You did a great job stirring the batter!”
“Wow! Look at the sandwich you made all by yourself.”
“I love how creative you were with your toppings.”
One day, my child helped make a veggie stir-fry but refused to eat it. Instead of pushing, I praised them for helping. The next time we made it, they took a small bite—and actually liked it!
Final Thoughts: Making Mealtime a Positive Experience
Encouraging picky eaters to cook isn’t about forcing them to eat—it’s about making food fun and engaging. By letting them participate in meal prep, explore ingredients, and take ownership of their meals, you’ll gradually see less resistance and more willingness to try new things.
Since involving my child in cooking, our mealtimes have become more peaceful. There’s less arguing, more excitement, and they’re even starting to request new foods!
Which tip will you try first? Let me know in the comments!
**Looking for more kid-friendly cooking tips? Check out **10 Time-Saving Hacks for Cooking with Kids
