There’s nothing more frustrating than trying to feed your picky toddler. If your little one turns up their nose at almost everything you offer, it can be stressful trying to get them the calories and nutrition they need.
Toddlers grow so fast, and they require a wide range of nutrients to power their growth, including healthy fats, proteins, and carbohydrates. But if your toddler is finicky or just has a small appetite, getting those crucial calories can be a challenge.
Thankfully, there are plenty of high-calorie foods that are not only healthy but also more likely to appeal to toddlers, whether because they’re simply tasty, familiar, or just fun to eat.
If you’re looking to get your picky eater to pack in more calories, here’s a list of high-calorie foods for toddlers that are sure to please their taste buds and help them meet their nutritional needs.
20 High Calorie Food For Your Pinky Toddler
1. Avocados
Avocados are a fantastic source of healthy fats, and they’re also high in calories. Avocados also contain fiber and a range of vitamins and minerals, including potassium. Serve them mashed, sliced, or pureed into a smoothie, or spread them on toast for an easy high-calorie snack.
Serving Ideas:
Mash with a little lemon juice
Slice and add to a salad or sandwich
Blend into a smoothie with fruit and milk
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2. Full-Fat Yogurt
Full-fat yogurt is another excellent source of calories, and it also provides probiotics that support your toddler’s digestive system. Full-fat yogurt is also a good source of calcium and protein. Choose plain, unsweetened yogurt and add fresh fruit or a drizzle of honey for flavor.
Serving Ideas:
Stir in fruit or granola
Serve as a dip for sliced fruit or crackers
Blend with milk and berries for a smoothie
3. Nut Butters
Peanut butter, almond butter, and other nut butters are high in calories and provide healthy fats and protein. Spread nut butter on toast, crackers, or apple slices, or stir it into oatmeal or smoothies.
Serving Ideas:
Spread on whole-grain bread or crackers
Stir into oatmeal or pancakes
Add to smoothies for extra creaminess
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4. Cheese
Cheese is another great source of calories, protein, and fat. Serve it sliced, cubed, or melted, depending on your toddler’s preferences. Cheese also provides calcium, which is important for your toddler’s developing bones.
Serving Ideas:
Offer sliced cheese or cheese cubes
Add to scrambled eggs or pasta
Serve as a topping for crackers or baked potatoes
5. Eggs
Eggs are a protein powerhouse, and they’re also rich in healthy fats. Eggs are easy to prepare and can be cooked in many different ways to suit your toddler’s taste.
Serving Ideas:
Scrambled with cheese
Hard-boiled as a snack
Fried and served with avocado
Related:12 Amazing Baby Shower Brunch Food Ideas
6. Whole Milk
If your toddler has moved on from breast milk or formula, whole milk is an excellent source of calories, healthy fats, and vitamins. Whole milk is also a great drink to help ensure your little one is getting enough calories throughout the day.
Serving Ideas:
Serve in a cup or bottle
Use in smoothies or oatmeal
Add to mashed potatoes or soups for extra creaminess
7. Oatmeal
Oatmeal is a nutritious, versatile high-calorie food for toddlers. You can easily increase the calorie content by adding full-fat milk, nut butter, or yogurt. Oats are also a good source of fiber, which can help with digestion.
Serving Ideas:
Cook with whole milk and top with fruit and nut butter
Stir in full-fat yogurt and drizzle with honey
Mash bananas and add to oatmeal for a naturally sweet flavor
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8. Sweet Potatoes
Sweet potatoes are rich in carbohydrates, fiber, and vitamins, making them a nutritious, calorie-dense food. Sweet potatoes are also a good source of beta-carotene, which is great for eye health.
Serving Ideas:
Mashed with butter or full-fat yogurt
Roasted and cut into fries
Pureed and added to smoothies
9. Bananas
Bananas are packed with natural sugars, carbohydrates, and potassium, making them a great high-calorie food for toddlers. Bananas are also easy to digest and have a soft texture that most toddlers love.
Serving Ideas:
Sliced on top of oatmeal or pancakes
Mashed and mixed with nut butter
Blended into smoothies with full-fat milk
Related:10 Ways to Keep Your Baby’s Skin Healthy
10. Granola
Granola is a great snack food that provides healthy fats, fiber, and calories. When choosing granola for toddlers, look for a variety with low sugar content, or make your own at home to control the ingredients.
Serving Ideas:
Serve with yogurt or milk
Add to a smoothie for texture
Mix with dried fruit or nuts for an easy snack
11. Coconut Milk
Coconut milk is high in healthy fats and can be a great addition to your toddler’s diet. Coconut milk is especially helpful if your toddler has dairy sensitivities, as it provides a creamy texture and mild flavor.
Serving Ideas:
Use in smoothies or oatmeal
Mix into soups or sauces
Offer in place of cow’s milk
12. Pasta with Creamy Sauces
Pasta is a great way to provide calories, and when combined with creamy sauces like Alfredo or cheese sauce, it becomes even more calorie-dense. You can also add veggies or protein-rich foods like chicken or meatballs.
Serving Ideas:
Serve with a creamy cheese sauce or marinara
Mix in cooked veggies or meatballs
Add to soups for extra sustenance
13. Hummus
Hummus is made from chickpeas, olive oil, and tahini, and it’s a great source of healthy fats and protein. It’s easy for toddlers to scoop with crackers, veggies, or pita bread, making it a fun, nutritious snack.
Serving Ideas:
Serve with whole-grain crackers or pita
Offer as a dip for veggies or apple slices
Spread on whole-grain bread for a quick sandwich
14. Chicken or Turkey
Lean meats like chicken and turkey provide excellent protein and calories. These meats are easy to prepare and can be added to a variety of toddler-friendly dishes.
Serving Ideas:
Shredded and added to pasta or rice
Roasted and served with mashed potatoes
Mixed into wraps or sandwiches
15. Fish (Salmon or Tuna)
Fatty fish like salmon or tuna are rich in omega-3 fatty acids, which are important for brain development. They also provide a healthy source of protein and calories.
Serving Ideas:
Serve with mashed potatoes or roasted veggies
Mix into pasta or rice dishes
Make fish cakes or patties
16. Muffins
Homemade muffins can be a great way to sneak in extra calories. Use whole grains, fruit, and healthy fats like coconut oil or butter to make them more nutrient-dense.
Serving Ideas:
Serve as a snack or breakfast
Add mashed bananas or pumpkin for extra calories
Include nuts or seeds for additional healthy fats
17. Dried Fruit
Dried fruits like apricots, raisins, and prunes are high in calories and concentrated in nutrients. They’re also a good source of fiber, making them a healthy option for picky eaters.
Serving Ideas:
Mix into yogurt or oatmeal
Serve as a snack alongside nuts or cheese
Add to baked goods like muffins or cookies
18. Whole-Grain Bread
Whole-grain bread provides fiber, healthy carbs, and a little protein. When paired with nut butter or cheese, it becomes a calorie-dense snack or meal.
Serving Ideas:
Spread with nut butter or cheese
Use as the base for a sandwich
Serve with soup or salad
19. Cottage Cheese
Cottage cheese is a great source of protein and healthy fats. It’s mild in flavor and can be easily mixed with fruits or used in cooking.
Serving Ideas:
Serve with fruit like peaches or berries
Mix into pancakes or scrambled eggs
Use as a dip for crackers or veggies
20. Oils and Butters
Adding healthy oils like olive oil or coconut oil to your toddler’s meals is an easy way to increase the calorie count. You can also use butter, which provides healthy fats and a delicious flavor.
Serving Ideas:
Drizzle olive oil over vegetables or pasta
Mix butter into mashed potatoes or rice
Add to scrambled eggs or oatmeal
Conclusion
Getting your picky toddler to consume enough calories can be a struggle, but with the right foods, you can help them get the nutrition they need for healthy growth and development. By incorporating a variety of high-calorie, nutrient-rich foods like avocados, full-fat dairy, nut butters, and lean meats, you can make mealtime both fun and nourishing.
If your toddler has difficulty gaining weight or you’re concerned about their nutrition, be sure to consult with your pediatrician or a dietitian to develop a customized meal plan that addresses their unique needs.
Remember that every child is different, so don’t be afraid to experiment with different foods to find what works best for your little one. With a little creativity and patience, you can help your toddler develop healthy eating habits that will last a lifetime.
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