Recipes For Picky Eaters with Autism

Picky eating is very common among children on the autism spectrum due to sensory sensitivities with textures, smells, and tastes. Many autistic children prefer familiar “safe foods” like chicken nuggets and fries while avoiding new foods. With patience and small changes, parents can slowly help expand their child’s food choices in a positive and stress free way. This shares simple nutritious recipes and helpful tips to encourage healthier eating habits for picky eaters.

1. Gluten Free Chicken Tenders

Many picky eaters enjoy chicken nuggets, but sensory sensitivities can make food choices difficult. Gluten-free chicken tenders can be a safe and tasty option for children while avoiding wheat.

Gluten-Free Chicken Tenders Recipe

Ingredients:

• 1 lb chicken breast, cut into strips
• 1 cup gluten-free breadcrumbs
• 1/2 cup cornstarch
• 2 eggs
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• Optional: paprika for extra flavor
• Cooking spray or oil (for baking or frying)

Instructions:

Let cool slightly before serving.

Preheat oven to 400°F (or heat oil in a pan if frying).

Set up three bowls: one with cornstarch, one with beaten eggs, and one with gluten-free breadcrumbs mixed with spices.

Coat each chicken strip in cornstarch, then dip in egg, then coat with breadcrumb mixture.

Place on a baking sheet lined with parchment paper and lightly spray with oil (or fry until golden).

Bake for 18–22 minutes, flipping halfway, or fry until golden brown and cooked through.

2. Smoothie Bowls

Smoothie bowls are a fun way to add nutrients to your child’s diet while making mealtime enjoyable. Simply blend your child’s favorite smoothie and top it with granola, fruit, and other fun toppings.

3. Creamy Avocado Pasta

Ingredients:

• 8 oz pasta (regular or gluten-free)
• 1 ripe avocado
• 1–2 cloves garlic
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1/4 cup grated Parmesan cheese (optional)
• Salt and pepper to taste
• 2–4 tbsp pasta water (as needed for creaminess)
• Optional: cherry tomatoes or cooked chicken for topping

Instructions:

1. Cook pasta according to package instructions. Reserve about 1/2 cup of pasta water, then drain.
2. In a blender or food processor, combine avocado, garlic, olive oil, lemon juice, salt, and pepper.
3. Blend until smooth and creamy, adding a little pasta water to reach desired consistency.
4. Toss the sauce with the warm pasta until evenly coated.
5. Top with Parmesan, tomatoes, or chicken if desired, and serve immediately.

4. Colorful Fruit Kebab

Colorful fruit kabobs are a fun way to introduce different fruits and textures into your child’s diet while keeping eating sensory-friendly. Use fruits like seedless grapes, strawberries, pineapple, and banana slices on skewers, choosing mild flavors and soft textures so your child doesn’t feel overwhelmed.

5. Banana Oatmeal Pancakes

Ingredients:

• 2 ripe bananas
• 2 eggs
• 1 cup rolled oats
• 1/2 tsp baking powder (optional, for fluffiness)
• 1/2 tsp cinnamon (optional)
• 1/2 tsp vanilla extract (optional)
• Butter or oil for cooking

Instructions:

Serve warm, plain or with fruit, yogurt, or a drizzle of honey if desired.

Blend all ingredients together until smooth to form a batter.

Heat a nonstick pan over medium heat and lightly grease it with butter or oil.

Pour small amounts of batter onto the pan to form pancakes.

Cook for 2–3 minutes on each side, until golden and cooked through.

Thank you to preciouscareaba.com