10 gut friendly, healthier party food ideas that kids will actually eat!
Gut friendly party food
So I have a confession. I used to dread going to kids’ birthday parties. Don’t get me wrong - I love the socialising and seeing my boys have fun. But I’d also have a teeny sense of dread about how I’d navigate the ‘food situation’.
Before you remove us from your party invitation list, hear me out. For years, we saw a direct impact of the food my son ate during the day, and how he slept at night time. His chronic gut issues and food intolerances meant an excess of sugary, processed, wheat based or additive filled foods would keep him awake at night with tummy pain. So I’d arrive at each party in Helicopter Mum mode - armed with gut friendly party food and ready to distract my toddler from the brightly coloured foods that called for his attention.
Thankfully, after several years on a gut healing protocol, he is now able to handle the odd bit of ‘junk’ without huge consequences at night time. So parties are now much more enjoyable and Helicopter Mum has retired.
BUT I still can’t help but wish that there were fewer Red Frogs, and more wholefood options at kids’ parties. Yes, Fairy Bread is an ‘occasional treat’ or only ‘every now and then’ but the reality is that kid’s parties are actually more often than we think. There seems to be a constant reason to have these party foods – playdates, morning teas, special themed days, celebration days and sometimes just because ‘they deserve a treat’. But is it really a treat if it leaves the kids bouncing off the walls, having a meltdown or with a tummy ache at the end of the day?
Now call me a party pooper but isn’t the fun of parties about playing with their friends and having a great time, rather than eating brightly coloured, processed foods?
Now this doesn’t mean kids need to miss out. Here are 10 wholefood options for kids party food that they will actually eat – all are gluten and dairy free so less likely to upset their tummy. And remember - keep it simple! I’ve deliberately chosen fuss free options that won’t have you in the kitchen all day.
Fruit, fruit, fruit. Nature gave us the most colourful, sweet treats in the perfect package – fruit! Try fruit cups, fruit kebabs or fruit platters. Just don’t overdo it – as fructose can still upset some sensitive tummies.
Meatballs – try this delicious, easy recipe – I’ve substituted the breadcrumbs for buckwheat flour and it turns out well. Stew in a plain passata sauce or serve with tomato sauce for extra taste.
Sushi or rice paper rolls – find a local fresh caterer for a simple, stress free option that everyone loves!
Popcorn – it takes 3 minutes to make your own. Keep it simple with real butter or coconut oil and sea salt. Or add some nutritional yeast for extra goodness and flavour. Steer clear of microwaved popcorn as it is filled with trans fats and additives.
Chocolate bliss balls or slice – you’ll find my favourite nut free bliss ball recipes here. No time to roll balls? Just pour the mix into a lined tray, smooth and flatten out and pop in the fridge. Once it’s cool and firm, slice into squares!
Cheesy zucchini slice – here’s my favourite, easy party friendly zucchini slice recipe – works well with gluten free flours. I omit the cheese in this recipe and replace with nutritional yeast and an extra egg.
Vegetables! Crunchy capsicum, sweet cherry tomatoes, crispy carrot sticks or fresh baby cucumbers. Serve them with a yummy dip and you’d be surprised how many kids will eat them when you pop it on their plate (slice the cherry tomatoes for younger kids) . And if not, the adults will certainly appreciate having healthier options!
Choc banana ice-creams or banana split! Cut a frozen banana in half, insert a popstick and roll in melted dark chocolate (this is usually dairy free so check the label). Sprinkle with shredded coconut. Or slice a banana down the middle and drizzle with Loving Earth’s Chocolate Coconut Spread and shredded coconut. So simple – and delish!
Cake! It wouldn’t be a kid’s party without a cake – but there’s no need for the artificial colours and flavours that are present in so many store bought cakes. Use colourful fruits, cake toppers, mini toys and decorations to bring colour to the cake. Here’s one of my tried and tested favourite cake recipes – gluten, nut and dairy free and oh so delicious! Or look for a wholefood cake supplier that makes coloured cakes using natural ingredients - shout out to my favourite local supplier Blissfully Baretreats. This fabulously talented raw patisserie made our boys a beautiful rainbow cake - check out her amazing work here
Lolly bags – So many parents I speak with either hide or bin the lolly bags after parties, or swap them for them for something else the kids like. When we are hosting kids parties, we include just one or two sweets (like a plain chocolate) along with other fun items such as toy cars, coloured pencils or stickers. No complaints from the kids, and keeps the mums happy too! Let’s be more mindful about lolly bags and send kids home with a natural high rather than a sugar filled high.
So there you have it – 10 healthier, yummy options for kid’s party foods that won’t leave them with a tummy ache.
For gut friendly wholefoods without additives or nasties, check out my favourite online store here. Or for more practical tips on packing a wholefood healthy lunchbox in 5 minutes, grab your free Healthy Lunchbox Cheat Sheet here
