18 Healthy Low Carb Recipes For Kids

Providing nutritious meals for children is essential for their growth, energy, and overall well-being. Low Carb Recipes For Kids are a fantastic way to ensure they receive the nutrients they need while reducing excess sugars and refined carbohydrates. These meals not only support healthy growth but also encourage balanced eating habits from a young age.

The best part? Low-carb recipes are versatile, easy to prepare, and can be tailored to suit your child’s tastes. From hearty breakfasts to delicious dinners and even sweet treats, there are countless options to keep kids excited about their meals. In this article, we’ve compiled 18 healthy low-carb recipes that are both kid-approved and packed with goodness. Let’s dive in!

Low Carb Recipes For Kids

1. Mini Egg Muffins with Vegetables

These mini egg muffins are a nutritious, protein-packed breakfast or snack option that kids will love. They’re easy to customize with your child’s favorite vegetables and can be prepared ahead of time for busy mornings.

Ingredients:

• 6 large eggs
• 1/2 cup shredded cheddar cheese
• 1/2 cup diced bell peppers (red, yellow, or green)
• 1/4 cup chopped spinach
• 1/4 cup diced mushrooms
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• Cooking spray or muffin liners

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a 12-cup muffin tin with cooking spray or line it with muffin liners.
3. In a mixing bowl, whisk the eggs until smooth.
4. Stir in the shredded cheese, bell peppers, spinach, mushrooms, garlic powder, salt, and pepper.
5. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
6. Bake for 18–20 minutes, or until the egg muffins are set and lightly golden on top.
7. Allow them to cool for a few minutes before removing them from the tin. Serve warm or store in an airtight container in the fridge for up to 4 days.

Nutritional Information (per serving):

• Calories: 75
• Protein: 6g
• Carbohydrates: 1g
• Fat: 5g
• Fiber: 0.5g
• Sugars: 0.5g

2. Low-Carb Pancakes with Berries

These fluffy low-carb pancakes are a perfect breakfast option for kids. Made with almond flour, they’re packed with protein and healthy fats. Topped with fresh berries, they offer a naturally sweet and colorful twist that kids will adore.

Ingredients:

• 1 cup almond flour
• 2 large eggs
• 1/4 cup unsweetened almond milk (or any low-carb milk)
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1/4 tsp cinnamon (optional)
• 1 tbsp coconut oil or butter (for cooking)
• 1/2 cup mixed fresh berries (strawberries, blueberries, raspberries)
• Sugar-free syrup or whipped cream (optional, for serving)

Instructions:

1. In a mixing bowl, whisk together almond flour, baking powder, and cinnamon (if using).
2. In a separate bowl, whisk the eggs, almond milk, and vanilla extract until well combined.
3. Gradually mix the wet ingredients into the dry ingredients, stirring until a smooth batter forms.
4. Heat a non-stick skillet or griddle over medium heat and lightly grease with coconut oil or butter.
5. Pour about 2–3 tablespoons of batter onto the skillet for each pancake. Cook for 2–3 minutes until bubbles form on the surface, then flip and cook for another 2–3 minutes until golden brown.
6. Repeat with the remaining batter.
7. Serve the pancakes warm, topped with fresh berries and optional sugar-free syrup or whipped cream.

Nutritional Information (per serving):

• Serving Size: 2 pancakes with berries
• Calories: 190
• Protein: 6g
• Carbohydrates: 5g
• Fat: 15g
• Fiber: 3g
• Sugars: 2g

3. Greek Yogurt Parfaits with Nuts and Seeds

These Greek yogurt parfaits are a creamy, crunchy, and nutrient-packed breakfast or snack. Layered with protein-rich yogurt, fresh fruit, and a mix of nuts and seeds, they are a delightful treat that kids will enjoy assembling and eating.

Ingredients:

• 1 cup plain Greek yogurt (unsweetened, full-fat or low-fat)
• 1/4 cup fresh fruit (e.g., blueberries, strawberries, or diced mango)
• 2 tbsp chopped mixed nuts (almonds, walnuts, or pecans)
• 1 tbsp seeds (chia seeds, flaxseeds, or pumpkin seeds)
• 1 tsp sugar-free honey or sweetener (optional)

Instructions:

1. In a small glass or bowl, spoon 1/3 of the Greek yogurt to create the first layer.
2. Add a layer of fresh fruit, spreading it evenly over the yogurt.
3. Sprinkle a layer of chopped nuts and seeds.
4. Repeat the layering process two more times or until the glass is full, ending with a topping of nuts, seeds, and a drizzle of sugar-free honey if desired.
5. Serve immediately or cover and refrigerate for up to 24 hours for a quick grab-and-go option.

Nutritional Information (per serving):

• Calories: 180
• Protein: 12g
• Carbohydrates: 10g
• Fat: 10g
• Fiber: 3g
• Sugars: 6g (from natural fruit)

4. Zucchini Noodles with Pesto and Grilled Chicken

This flavorful dish combines tender zucchini noodles with a rich, creamy pesto and juicy grilled chicken. It’s a low-carb, kid-friendly lunch or dinner that’s packed with protein and fresh flavors.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 cup cooked grilled chicken, sliced or shredded
• 1/3 cup basil pesto (homemade or store-bought)
• 1 tbsp olive oil
• 2 tbsp grated Parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the spiralized zucchini noodles and sauté for 2–3 minutes until slightly softened but still crisp.
3. Reduce heat to low and stir in the pesto, ensuring the zucchini noodles are evenly coated.
4. Add the grilled chicken to the skillet and cook for another 1–2 minutes until heated through.
5. Season with salt and pepper to taste.
6. Serve immediately, topped with grated Parmesan cheese if desired.

Nutritional Information (per serving):

• Calories: 250
• Protein: 25g
• Carbohydrates: 5g
• Fat: 15g
• Fiber: 2g
• Sugars: 3g

5. Cheese and Turkey Roll-Ups

These cheese and turkey roll-ups are a fun, quick, and protein-rich snack or lunchbox addition. They’re simple to prepare, easy for little hands to help with, and perfect for satisfying hungry kids with minimal effort.

Ingredients:

• 6-8 slices of deli turkey (low-sodium, nitrate-free preferred)
• 6-8 slices of cheddar or mozzarella cheese
• 1 tbsp cream cheese (optional, for added flavor and stickiness)
• A handful of cucumber or carrot sticks (optional for added crunch)

Instructions:

1. Lay out a slice of deli turkey on a clean surface or cutting board.
2. Spread a thin layer of cream cheese over the turkey slice (optional).
3. Place a slice of cheese on top of the turkey slice.
4. Roll the turkey and cheese tightly from one end to the other, creating a compact roll.
5. Repeat with remaining slices of turkey and cheese.
6. Optionally serve with cucumber or carrot sticks on the side for added variety.

Nutritional Information (per roll-up):

• Calories: 120
• Protein: 10g
• Carbohydrates: 2g
• Fat: 8g
• Fiber: 0g
• Sugars: 0g

6. Low-Carb Veggie Wraps

These low-carb veggie wraps are a healthy, colorful, and versatile meal option for kids. Made with crisp lettuce or a low-carb tortilla, these wraps are filled with fresh, crunchy vegetables and a flavorful spread, making them a hit for lunch or snack time.

Ingredients:

• 4 large lettuce leaves (romaine or butter lettuce) or 4 low-carb tortillas
• 1/2 cup shredded carrots
• 1/2 cup cucumber slices
• 1/2 cup bell pepper slices (red, yellow, or green)
• 1/4 cup hummus or cream cheese (optional)
• 1/4 cup shredded cheese (cheddar, mozzarella, or your choice)
• 1/4 tsp salt and pepper to taste

Instructions:

1. Wash and dry the lettuce leaves (or prepare the low-carb tortillas).
2. Lay a lettuce leaf or tortilla flat on a clean surface.
3. Spread a thin layer of hummus or cream cheese evenly over the surface.
4. Add shredded carrots, cucumber slices, and bell pepper slices to the center of the leaf or tortilla.
5. Sprinkle the shredded cheese on top of the veggies. Season with a pinch of salt and pepper if desired.
6. Roll the lettuce leaf or tortilla tightly around the filling to create a wrap.
7. Serve immediately, or wrap with parchment paper for easy on-the-go eating.

Nutritional Information (per wrap):

• Calories: 150
• Protein: 8g
• Carbohydrates: 6g
• Fat: 10g
• Fiber: 3g
• Sugars: 3g

7. Baked Cauliflower Tater Tots

These baked cauliflower tater tots are a fun, healthier alternative to traditional potato tater tots. They’re crispy, flavorful, and easy for kids to enjoy as a snack, appetizer, or side dish. Perfect for picky eaters or anyone looking for a low-carb option!

Ingredients:

• 2 cups cauliflower rice (fresh or frozen)
• 1/2 cup shredded cheddar cheese
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the cauliflower rice, shredded cheddar, almond flour, grated Parmesan, garlic powder, onion powder, salt, and pepper. Mix well.
3. Add olive oil to the mixture and mix until everything is evenly coated.
4. Form the mixture into small, tater tot-sized shapes and place them on the prepared baking sheet.
5. Bake for 20–25 minutes, flipping them halfway through, until golden brown and crispy.
6. Allow to cool for 5 minutes and serve warm with ketchup, ranch, or your favorite dipping sauce.

Nutritional Information (per serving, ~4 tater tots):

• Calories: 120
• Protein: 6g
• Carbohydrates: 8g
• Fat: 9g
• Fiber: 3g
• Sugars: 2g

8. Cucumber and Cream Cheese Sandwiches

These cucumber and cream cheese sandwiches are light, refreshing, and perfect for a quick snack or light lunch. With their crisp cucumber slices paired with smooth cream cheese on whole-grain or low-carb bread, they are an easy, healthy option for children and adults alike.

Ingredients:

• 8 slices whole-grain or low-carb bread
• 1 medium cucumber, thinly sliced
• 1/2 cup cream cheese (plain or herbed)
• 1 tsp lemon juice (optional, for added freshness)
• A pinch of salt and pepper to taste

Instructions:

1. Wash and thinly slice the cucumber into even, bite-sized pieces.
2. In a small bowl, mix cream cheese with lemon juice, salt, and pepper.
3. Spread a generous layer of the cream cheese mixture evenly over one side of each slice of bread.
4. Arrange cucumber slices over the cream cheese on half of the bread slices.
5. Top with the other bread slices, cream cheese side down, to make sandwiches.
6. Trim the crusts if desired and cut into halves or quarters for easy serving.

Nutritional Information (per sandwich, 1/2 portion):

• Calories: 150
• Protein: 5g
• Carbohydrates: 12g
• Fat: 8g
• Fiber: 2g
• Sugars: 2g

9. Homemade Trail Mix

This homemade trail mix is a fun, healthy, and customizable snack that kids will love. Packed with a mix of nuts, dried fruits, and a hint of chocolate, it’s a great option for on-the-go snacking, lunchboxes, or after-school energy boosts.

Ingredients:

• 1/2 cup unsalted almonds
• 1/2 cup unsalted cashews
• 1/2 cup dried cranberries or raisins
• 1/4 cup pumpkin seeds
• 1/4 cup dark chocolate chips (sugar-free if desired)
• 1/4 cup sunflower seeds
• 1 tbsp honey (optional, for added sweetness)

Instructions:

1. In a large mixing bowl, combine almonds, cashews, dried cranberries (or raisins), sunflower seeds, and pumpkin seeds.
2. Add the dark chocolate chips to the bowl.
3. Drizzle honey over the mixture if you prefer a touch of sweetness and toss everything together until evenly coated.
4. Store the trail mix in an airtight container at room temperature for up to two weeks.
5. Portion out into small bags or containers for easy grab-and-go snacks.

Nutritional Information (per 1/4 cup serving):

• Calories: 200
• Protein: 6g
• Carbohydrates: 18g
• Fat: 12g
• Fiber: 4g
• Sugars: 8g

10. Cauliflower Crust Mini Pizzas

These cauliflower crust mini pizzas are a healthy, low-carb alternative to traditional pizza. They’re easy to make, customizable, and perfect for kids’ tastes and hands! With a crispy cauliflower crust, fresh toppings, and melted cheese, these mini pizzas are a hit for lunch, dinner, or snack time.

Ingredients:
For the Cauliflower Crust:

• 2 cups cauliflower rice (fresh or frozen)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup almond flour
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• 1 large egg

For the Toppings:

• 1/2 cup pizza sauce
• 1/2 cup shredded mozzarella cheese
• 1/4 cup pepperoni slices or assorted vegetables (bell peppers, mushrooms, onions, etc.)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine cauliflower rice, shredded mozzarella, almond flour, garlic powder, Italian seasoning, and egg. Mix until a dough-like consistency is formed.
3. Spread the cauliflower mixture onto the prepared baking sheet into small, round mini pizza shapes, about 3–4 inches in diameter.
4. Bake for 15–20 minutes until the edges are golden brown and the crust is firm.
5. Remove from the oven and spread a spoonful of pizza sauce on each crust.
6. Add shredded mozzarella cheese and your choice of toppings like pepperoni or vegetables.
7. Bake for another 10 minutes or until the cheese is melted and bubbly.
8. Allow them to cool slightly before serving.

Nutritional Information (per mini pizza):

• Calories: 180
• Protein: 12g
• Carbohydrates: 8g
• Fat: 10g
• Fiber: 3g
• Sugars: 2g

FAQ

1. Are these low-carb recipes suitable for picky eaters?

Yes! The recipes are designed to be kid-friendly, using ingredients that are both tasty and familiar. They are versatile, allowing you to customize flavors and ingredients based on your child’s preferences.

2. Can I make these recipes ahead of time for school lunches?

Absolutely! Many of these recipes can be prepared in advance and stored in airtight containers. They’re perfect for quick, healthy school lunches or on-the-go snacks.

3. Do these recipes accommodate common allergies?

Most recipes can be adapted for common allergies by swapping out ingredients. For example, you can use dairy-free alternatives or nut-free options where necessary.

4. How can I ensure these recipes stay low-carb without sacrificing taste?

The recipes use nutrient-rich alternatives like cauliflower, almond flour, zucchini, and fresh veggies. They’re flavorful with seasonings, cheeses, and natural ingredients, ensuring your kids enjoy every bite while staying low-carb.