3 Healthy, Kid-Friendly Meals in 30 Minutes or Less!

pizza-sliceAs a nutrition counselor and a mom, I understand how overwhelming it can be to prepare healthy, wholesome meals that kids and parents alike will enjoy. Because who has time to labor in the kitchen for hours when there are a million other things to do?

Here are 3 delicious – and healthy! – recipes you can whip up in 30 minutes or less. Enjoy!

1. Pasta with Cherry Tomato Sauce

Serves 4

Prep time 5 minutes

Cooking time 20 minutes (including pasta)


  • cherry tomatoes – 2 cups
  • sesame oil – 1 tablespoon, refined for high heat cooking
  • thyme – 1 tablespoon fresh, crushed
  • garlic – 2 cloves, sliced thin
  • salt and pepper – to taste
  • basil – fresh, as garnish


Put a pot of water on to boil for your pasta. I prefer a brown rice pasta but any will do.

Wash and then slice the cherry tomatoes in half.

Peel and slice the garlic very thin.

Pinch the end and  slide the leaves off of the stalks of thyme. Chop and then crush them with the flat side of the knife. This releases the flavor.

Heat the oil in a saucepan.

When the oil is hot add the garlic.

When the garlic gets aromatic (about a minute) add the tomatoes and the thyme.

Sautee until the tomatoes are soft. This will take about 3 minutes.

Add salt and pepper and serve over pasta.

I like to serve this dish with a salad. It’s quick and easy summer meal that won’t disappoint.

2. Gluten Free Chicken Satay

Serves 8


  • chicken – boneless 2/12 lbs
  • garlic – 6 cloves
  • agave – 3 teaspoons
  • tamari – 1/2 cup
  • ginger – 4 teaspoons
  • lime juice – 2 fresh squeezed
  • sesame oil – 1/3 cup
  • coriander – 4 teaspoons
  • black pepper – 1 teaspoon
  • himalaya salt – 2 teaspoons


Cut the chicken breasts into 2 inch cubes. Set aside.

Add all of the ingredients (minus the chicken) to a high speed blender and blend until mostly smooth.

Put the chicken in a shallow dish. Pour marinade on. Mix well. Make sure that the chicken is completely coated. Cover and put in the fridge for at least 2 hours.

When you are ready to cook, place the chicken on skewers. I usually use about 4 cubes per skewer.

Make sure the grill is hot.

Place on medium heat for @7 minutes a side.

3. Personal Spinach Pizza


  • spinach – 1 bag (preferably organic)
  • tomato sauce – 1/3 jar
  • whole-grain pizza crusts – 2 personal size
  • oil – 1 tsp
  • dairy-free Daiya cheese – 1/2 bag


Wilt the spinach. You can either saute it with a little oil or steam it. Steaming is more virtuous but either will do the job. It will only take about a minute.

Blend 1/3 of the spinach with the tomato sauce. Tomato sauce is an “everything-but-the-kitchen-sink” food. You can add just about any vegetable you want to it. My favorites are the ones I tend to have a hard time getting my kids to eat on their own. Bok choy, leeks and beets are some of my favorite add-ins.

Take the remaining spinach and roughly chop it.

Spread the tomato sauce on the pizza crust. Be generous about it.

Spread the cheese on top.

Bake for @10 minutes or until the cheese is bubbling and the crust is a golden brown.

The leftovers (if there are any) make for a very exciting lunch box item. Reheat in a toaster oven and pack in an air tight container. You get to be a superhero while giving your kids a nutrition packed meal.

Works for me!


Originally published on my website, Tapp’s Tips.