Finding meals that are gentle on the stomach and loved by kids can be tricky—especially if you’re managing food sensitivities or picky eaters. The good news? Dinner can still be simple, delicious, and stress-free. Here are easy, tummy-friendly recipes that the whole family will enjoy.
1. Mild Chicken & Rice Bowl
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Why it’s gentle: Lean protein + easy-to-digest carbs.
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How to make:
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Cook plain chicken breast (bake or boil) with a little olive oil and mild seasoning.
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Serve over steamed white or brown rice with a side of soft veggies like carrots or zucchini.
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2. Creamy Mashed Sweet Potato & Turkey Meatballs
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Why it works: Sweet potatoes are rich in fiber and soothing for digestion.
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Quick tip: Bake turkey meatballs instead of frying for lighter fare.
3. Simple Veggie Soup with Rice Noodles
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Base: Low-sodium chicken or veggie broth.
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Add soft veggies like carrots, spinach, and zucchini.
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Toss in rice noodles for a mild, filling touch.
4. Baked Salmon with Steamed Veggies
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Why it’s great: Omega-3s for brain health, gentle on sensitive stomachs.
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Bake salmon with olive oil and a sprinkle of herbs. Pair with steamed broccoli or green beans.
5. Mild Pasta with Olive Oil & Parmesan
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Use gluten-free pasta if needed.
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Toss with olive oil, a pinch of salt, and light parmesan.
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Add steamed peas for extra fiber without overwhelming flavors.
✅ Tips for Tummy-Friendly Dinners
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Avoid heavy spices, fried foods, and excessive dairy.
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Choose whole, simple ingredients.
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Offer small portions and let kids add mild toppings like shredded cheese or avocado.
