Cooking for any child can be challenging. Mealtime with picky eaters isn’t easy! When you have a child with autism, there can be many challenges that disrupt serving a balanced meal:
- Sensory issues
- Routine reliance
- Food aversions
Children with autism often have strong food preferences or obsessive behaviors that can make mealtime more challenging.
We understand mealtime difficulties, so below are some tips for confidently introducing healthy meals. This approach approach focuses on gradually testing new foods, celebrating small wins, and making mealtimes enjoyable. We even include a few recopies for your child to try!
The strategies may not work for every child, but they’re a good starting point!
Identifying and Solving Mealtime Challenges for Kids with Autism
For many families of children with autism, mealtime can feel like a daily challenge—and that’s completely okay. Understanding what’s behind those struggles can help make meals more peaceful and positive. Let’s break it down:
1. The Comfort of Routine
Challenge: Children on the autism spectrum often thrive on predictability. When a new food suddenly appears on their plate, it can feel like an unexpected and unwelcome surprise. That’s why change should be gentle and gradual.
Tip: Instead of jumping straight to “just try it,” try exploring new foods together. Let your child see, smell, or even touch the food first. Clinical psychologist Dr. Emily Kuschner recommends a step-based approach that earns one small win at a time. For example, if your child already enjoys peanut butter on crackers, try offering a peanut butter sandwich. Same ingredients, new presentation!
2. Sensory Sensitivities
Challenge: For some kids, food aversions aren’t about taste. Other causes include:
- Texture
- Smell
- Color
- Temperature
A squishy tomato or the smell of cooked broccoli might be overwhelming to their senses. This isn’t pickiness—it’s a real, physical response.
Tip: Dr. Kuschner recommends trying to change how the food is prepared. If raw tomatoes are too much, try roasting or blending them into a sauce. Pureeing, mashing, or slightly altering textures can make all the difference in how a food is received.
3. Grazing Throughout the Day Disrupts Routine
Challenge: Many parents offer snacks throughout the day to make sure their child is eating enough. While this comes from a place of care, constant snacking can actually make mealtimes more difficult. If a child never feels truly hungry, they’re less likely to engage with food during structured meals.
Tip: For children with autism, routine is incredibly comforting. Predictable mealtimes can provide a sense of safety and order in their day. By setting clear times for meals and snacks, you help create a rhythm your child can rely on—making them more likely to approach mealtime with calm and focus.
4. Attention Span Challenges
Challenge: Children with autism may struggle with attention and focus. This can make mealtime feel long and overwhelming, especially for kids that struggle to sit still.
Tip: Consider starting with smaller portions. Smaller servings can help your child finish more quickly and feel successful, without the pressure of a large plate of food. Initially don’t focus on how much they eat but work to creating positive meal experiences that build healthy habits over time.
5. Making Mealtime More Fun & Empowering
Challenge: When children with autism feel like they have no say in what’s being served, mealtime can turn into a power struggle that can leave everyone frustrated.
Tip: Offer simple, structured choices to give your child a sense of control. Instead of saying, “We’re having broccoli,” try asking, “Would you like broccoli, carrots, or peas?” When kids feel included in the decision-making process, they’re more likely to engage positively with the food in front of them.
Kid-Friendly Recipes for Children with Autism
Finding meals that are both nutritious and sensory-friendly for kids with autism can be a challenge, but it’s absolutely possible! These simple, customizable recipes are great starting points for families looking to add variety while supporting their child’s unique needs.
Vegetable Fried Rice: A Healthy, Customizable Classic
Packed with fiber-rich brown rice, carrots, and peas, this dish is an easy, vitamin-loaded option for picky eaters or vegetarian diets. Add eggs for protein, or mix in kid-approved veggies like bell peppers, broccoli, or mushrooms. It’s simple, flexible, and full of nutrients.
Veggie Nacho Cups: A Gluten-Free Twist on a Favorite
Skip the chips! These colorful nacho cups use mini sweet peppers instead of tortillas—perfect for gluten-free diets. Black beans and shredded chicken provide protein, while toppings like avocado or corn make them fun and flavorful. Plus, they’re easy to customize to your child’s preferences.
Salmon Baked Nuggets: Nutrient-Packed and Fun to Eat
Looking for a new take on a kid-favorite? These crispy baked salmon nuggets are rich in vitamins A and D, plus calcium and potassium. Their familiar bite-sized, breaded look makes them more approachable for children who love chicken nuggets. Serve with a favorite dip for extra fun!
Creamy Pasta with Broccoli: Great for Soft Texture Preferences
For kids who prefer soft foods, creamy pasta with broccoli is a comforting and simple go-to. You can boost the protein with chicken or turkey, or swap regular pasta for gluten-free options like chickpea pasta. Chop the broccoli into small pieces for easier texture acceptance.
Finding What Works for Your Child
Every child with autism is different—and that’s okay. What works for one child might not work for another, and that’s why flexibility, patience, and creativity are key. The good news? There are plenty of healthy, simple recipes that can be adapted to fit your child’s needs. Feel free to adjust the strategies or recipies based off your child’s preferences or dietary needs. As we see with ABA therapy, small changes can lead to big wins during meal time!
