5 Best Ways to Incorporate Avocado into Kids Meal

Avocados are a nutritional powerhouse, packed with healthy fats, fibre, vitamins, and minerals. They are also extremely adaptable, making them an ideal addition to children’s meals. If you are seeking for new ways to include avocado in your children’s diets, this post is for you. Here are some creative and exciting strategies to make avocado a favourite among your kids’ meal.

Best Ways to Incorporate Avocado into Kid’s Meals

Kids meal 1: Avocado Toast

Avocado toast is a simple yet delicious dish made of mashed or sliced avocado served on toasted bread. It has become a popular breakfast or snack choice due to its variety, nutritional value, and ease of preparation.

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Avocado toast kids meal


  • Whole grain bread
  • Ripen avocados
  • Different garnishes (such as cherry tomatoes, radishes, cucumbers, fruits, and seeds)


  • Spread the avocado equally over the toast after mashing it.
  • To make vibrant and lively use different designs such as animals, flowers, or cartoon figures, by using a variety of toppings.
  • Encourage your children to participate and make their own captivating designs.

Nutritional Benefits

  • Avocados contain monounsaturated fats, which are beneficial for cardiovascular health.
  • Avocados are high in dietary fibre, which aids digestion and keeps you satisfied for longer.
  • High in vitamins C, E, K, B-6, folate, magnesium, and potassium.

Kids meal 2: Avocado Smoothie Bowl:

An avocado smoothie bowl is a thick and creamy mixture of avocado and other nutritious ingredients served in a bowl and garnished with a range of healthful toppings. This refreshing and fulfilling dish is ideal for breakfast, snack, or even a light supper.

Avocado smoothie


Smoothie Base:

  • One ripe avocado
  • One banana
  • 1-cup spinach (optional, for added nutrients)
  • 1-cup almond milk (or any preferred milk)
  • 1-tablespoon honey or maple syrup (optional, for sweetness)


  • Fresh fruits (e.g., strawberries, blueberries, kiwi, mango)
  • Granola
  • Chia seeds
  • Coconut flakes
  • Nuts (e.g., almonds, walnuts)
  • A drizzle of honey or nut butter


  • Blend the avocado, banana, almond milk, spinach (if used), and honey/maple syrup using a blender.
  • Blend until creamy and smooth. If the consistency is too thick for your taste, you can adjust it with extra milk.
  • Fill a bowl with the smoothie mixture.
  • Arrange the toppings of your choice onto the smoothie base. Use your creative skills while creating patterns or designs to appeal to children more. You can use the toppings to form faces, shapes, or even funny words.

Nutritional Benefits

  • Avocados include healthful fats, fibre, and important vitamins and minerals.
  • Bananas provide natural sweetness, potassium, and energy-boosting carbs.
  • Spinach is an excellent source of iron, vitamins A and C, and antioxidants.
  • Almond milk adds smoothness while also providing calcium and vitamin D.
  • Toppings: Fresh fruits provide vitamins and antioxidants, granola provides crunch and fibre, chia seeds are high in omega-3 fatty acids, and nuts contain protein and healthy fats.

Kids meal 3: Avocado Sushi Rolls

Avocado sushi rolls kids meal

Avocado sushi rolls are an easy and approachable way to introduce your kids to the world of sushi. They are a tasty, healthful, and kid-friendly lunch. These rolls are nutrient-dense, simple to prepare, and ideal for small hands to grip. Here is how to make avocado sushi rolls that your kids will love.


  • Sushi rice: 2 cups cooked and seasoned with rice vinegar, sugar, and salt
  • Nori sheets: Seaweed sheets for rolling the sushi
  • Ripen avocado: 1-2, sliced thinly
  • Cucumber: one, julienned
  • Carrot: one, julienned (optional)
  • Cream cheese: Optional, for added creaminess
  • Soy sauce: For dipping (low-sodium for kids)
  • Sesame seeds: Optional, for garnish


  • Prepare sushi rice as directed on the package. Cook, then allow them to cool slightly before blending in rice vinegar, a small amount of sugar, and salt to taste.
  • Cut the avocado into thin pieces. Julienne the carrot and cucumber.
  • Spread out a clean, level surface with a bamboo sushi mat on it, and then cover it with plastic wrap. As a result, the rice does not adhere to the mat.
  • Arrange a nori sheet on the sushi mat, shiny side down.
  • Using wet hands, evenly distribute a thin coating of sushi rice onto the nori, ensuring that the upper edge remains exposed by approximately 1 inch.
  • In the center of the rice, arrange the avocado slices, cucumber, carrot, and, if using, cream cheese in a horizontal line.
  • Roll the nori and rice over the ingredients using the sushi mat, gently pressing to keep the roll tight.
  • Keep rolling until you get to the nori’s exposed edge. To seal the roll, moisten the edge a little with water.
  • Slice the roll into bite-sized pieces using a sharp knife. To keep the slices tidy, wipe the knife down with a moist cloth after each cut.
  • Place the sushi rolls onto a platter and, if desire, top with sesame seeds. Present with a dip of low-sodium soy sauce for kids.

Nutritional Benefits: 

  • Avocado’s nutritional advantages include fibre, important vitamins, and healthy fats.
  • Vegetables enhance the meal with crunch, colour, and nutrients.
  • Rice especially brown sushi rice are healthier and more energy-dense.

Kids meal 4: Avocado and Chocolate Pudding         

A tasty, nutritious, and creamy dish that is ideal for kids is avocado and chocolate pudding. This dessert mixes the rich flavour of chocolate with the velvety texture and delicate flavour of avocados to create a pudding that is not only delicious but also nutrient-dense.

Avocado and Chocolate Pudding


  • 2 ripe avocados
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup honey or maple syrup (adjust to taste)
  • 1-teaspoon vanilla extract
  • a pinch of salt
  • 1/4 cup almond milk (or any milk of your choice)


  • Cut the avocados in halves, remove the pits, and transfer the flesh to a blender or food processor.
  • Combine the cocoa powder, honey (or maple syrup), vanilla extract, salt, and almond milk in the blender with the avocado.
  • Blend until smooth and creamy. To ensure that everything is thoroughly combined, scrape along the sides of the blender many times.
  • Taste the pudding and add extra honey or maple syrup if needed. If you want to add more sweetener, blend again.
  • Transfer the pudding to a bowl or individual serving cups. Cover and refrigerate for at least 30 minutes to allow the flavours to combine and the pudding to harden somewhat.
  • Serve the avocado chocolate pudding chilled. To make it more enticing to kids, add toppings like fresh berries, banana slices, shredded coconut, or a dollop of whipped cream.

read more: Are Blueberries Rich in Antioxidants?

Nutritional benefits:

  • Avocados consist of monounsaturated fats, which are helpful to heart health and necessary for growing kids.
  • Cocoa powder contains antioxidants, which help protect the body from free radicals.
  • This pudding is rich in vitamins E, C, B-6, as well as magnesium, potassium, and fibre.
  • Using honey or maple syrup instead of refined sugar makes this a healthier dessert alternative.

Kids meal 5: Avocado and Egg Breakfast Muffins

Avocado and egg breakfast muffins are a nutritious and tasty way to start the day, especially for children who require a balanced and hearty breakfast. These muffins are simple to make, filled with protein and healthy fats, and can be made ahead of time for a quick breakfast.


  • 6 large eggs
  • 1 ripe avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup shredded cheese (cheddar, mozzarella, or your child’s favorite)
  • Salt and pepper to taste
  • Optional:1/4 cup cooked bacon bits or ham for extra protein
  • Optional: A handful of spinach or kale, chopped finely


  • Preheat the oven to 375°F (190° C). Coat a muffin tin with cooking spray or line it with silicone muffin liners.
  • In a large mixing bowl, whisk together the eggs until thoroughly combined. Season with salt and pepper.
  • Gently fold in the chopped avocado, cherry tomatoes, shredded cheese, and any additional additions such as bacon, ham, or greens.
  • Pour the egg mixture equally into the prepared muffin cups, filling them about 3/4 full.
  • Place the muffin tin in the preheated oven for 15-20 minutes, or until the muffins are firm and a toothpick inserted in the centre comes out clean.
  • Allow the muffins to cool in their tins for a few minutes before transferring to a wire rack.

Serve warm, or let cool fully before storing in an airtight jar in the refrigerator for up to three days.

Nutritional Benefits:

  • Eggs are an excellent source of protein for growing children.
  • Avocados include monounsaturated fats, which promote heart health and brain development.
  • This recipe contains a variety of vitamins and minerals from eggs, avocado, and optional vegetables, making it a well-rounded meal.


Incorporating these innovative and amusing avocado recipes into your children’s meals will not only improve their nutrition, but will also generate their interest for eating avocados. Remember to involve your children in the process, and give useful suggestions to increase their interest in the recipe making it will not only enhance their knowledge but also will help you incorporate avocado into their diet.

I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.

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