Watermelon isn’t just a summer treat. With its naturally high water content, easy-to-prep cuts, and creative no-waste possibilities, it’s one of the easiest ways to add fruit to your family’s meals this fall. These watermelon hydration tips and no waste watermelon ideas will help you stay healthy, snack smart, and make the most of every slice.

Why Watermelon Works in Fall

When the temperatures drop, it’s easy to forget about hydration. We tend to think of water as a summer need, but the truth is, your body requires just as much hydration in cooler months. Between school schedules, sports practices, and workdays, it’s surprisingly easy to get dehydrated in the fall.

That’s where watermelon comes in. At about 92% water, it’s one of the most hydrating fruits you can eat. The natural sweetness makes it a family favorite, while the vitamin and mineral content provides extra nutritional value:

A 2 cup serving of watermelon is a source of:

• Vitamin C (25% daily value) – helps support immune health
• 314 mg/6% daily value of potassium – helps supports healthy muscles and fluid balance
• 12.7 mg of lycopene – naturally occurring plant compounds that contribute to the color of produce and may act as antioxidants

“Watermelon is an easy way to help families add more fruits to their daily routine,” says Coach Tony, RD. “Its high water content and naturally sweet taste make it a favorite for snacks and meals all year long.”

Watermelon Snacks for Fall: How to Cut for Every Occasion

One of the best things about watermelon is how versatile it is. By cutting it in different ways, you can fit it into school lunches, game-day snacks, or family dinners. Here are some easy prep ideas for healthy watermelon recipes and snacks:

Cubes – Lunchbox Ready

Bite-sized cubes are a classic for a reason. They fit perfectly into reusable containers and bento boxes. Try mixing cubes with grapes, berries, or kiwi for a colorful fruit salad. For extra protein, pair with cheese cubes or yogurt dip.

Sticks – Quick Snacks for Busy Days

Watermelon sticks are easy for kids to grab after school or practice. They’re less messy than wedges and perfect for on-the-go snacking. Wrap them in parchment and store in a cooler bag for road trips or tournament days.

Wedges – Simple Family Side

Wedges are the ultimate low-effort side dish. Add them to a plate alongside grilled chicken, pasta, or sandwiches for a pop of color and hydration. Sprinkle with fresh mint or a pinch of chili powder for a fun twist.

Balls – Fun for Meals or Snacks

Using a melon baller creates bite-sized rounds that feel special. Toss them into green salads, mix into a fruit cup, or freeze them for a refreshing after-school treat. For a kid-approved dessert, skewer them with other fruits for a fun kabob.

Puree – Smoothies and Drinks

Blending watermelon into a puree creates an instant base for smoothies, popsicles, or refreshing drinks. Combine with strawberries and mint for a naturally sweet beverage without added sugar.

No Waste Watermelon Ideas: Use the Whole Fruit

Reducing food waste is easier when you think about using every part of your produce. Watermelon offers plenty of opportunities for creative, zero-waste cooking.

• Pickle the Rinds – Quick pickled rinds make a crunchy topping for tacos, grain bowls, or salads. Try recipes like Baked Fish Tacos with Watermelon Rind, Chicken & Spicy Pickled Watermelon Rind Rice Bowls, or Watermelon Rind BBQ Sauce.
• Blend the Scraps – Toss leftover pieces into smoothies, make a bright pink juice, or stir into a pitcher of iced tea. Favorites include Strawberry Watermelon Fruit Slushies and a Watermelon Cucumber Smoothie.
• Freeze into Ice Cubes – Puree watermelon, pour into ice cube trays, and freeze. Add to sparkling water, lemonade, or even iced coffee for a hint of sweetness.
• Compost the Rest – If you can’t eat it, compost it. Watermelon scraps break down quickly and enrich your garden soil.

Watermelon Hydration Tips for Busy Families

If you’re looking for ways to keep your family hydrated without them even realizing it, watermelon is a smart choice. Here are a few practical ideas:

• After-School Hydration – Serve watermelon sticks right after sports practice to help replenish fluids.
• Lunchbox Boost – Pack cubes in a small container with a mini fork for a mess-free snack.
• Dinner Side Dish – Pair wedges with savory dishes to balance flavors and add a refreshing element.
• On-the-Go Cooler Packs – Freeze cubes and use them in lunchboxes to keep other food cool, then eat as a sweet snack.

Quick, Healthy Watermelon Recipes for Fall

Looking for healthy watermelon recipes your whole family will love? Here are a few to try:

1. Watermelon & Feta Salad – Combine cubes with crumbled feta, fresh mint, and a drizzle of balsamic glaze for a quick side dish.
2. Watermelon Smoothie – Blend with Greek yogurt, frozen strawberries, and a splash of coconut water for a creamy, hydrating drink.
3. Watermelon Salsa – Dice watermelon and mix with red onion, jalapeño, lime juice, and cilantro. Serve with grilled fish or tortilla chips.
4. Watermelon Popsicles – Puree watermelon with a bit of lemonade and freeze in popsicle molds for a simple dessert.

Why Families Love Watermelon Year-Round

Watermelon is affordable, kid-approved, and easy to prepare in bulk. A single melon can provide multiple snacks and sides throughout the week, making meal prep more efficient. Plus, it’s naturally sweet without added sugar, which is a win for both kids and parents.

By making watermelon part of your regular routine, you’re helping your family stay hydrated, eat more fruit, and waste less food. That’s a triple win—especially during the busy fall season.

Simply Watermelon, Simply Easy

Making the most of your watermelon is simple: enjoy it fresh, cut it to fit your family’s routine, and try creative ways to use every part of the fruit. Whether you’re packing a lunchbox, grabbing a quick snack, or adding fruit to dinner, watermelon is an easy way to stay hydrated and waste less this fall.

How will you #UseTheWholeWatermelon? Find more healthy watermelon recipes and tips at watermelon.org.

The post Simply Watermelon: Hydration, Snacks & No-Waste Tips for Fall appeared first on Healthy Family Project.

When school nights get busy, I rely on easy weeknight dinner quesadillas to keep everyone fed and happy. These BBQ cheeseburger folded quesadillas with caramelized Shuman Farms Vidalia® onions are fast, flavorful, and kid-approved. Whether we’re running to practice or eating late after a game, these are always a win.

They’re quick to make, packed with flavor, and they hit that sweet spot between comfort food and smart fuel. Whether it’s a pre-practice bite or second dinner after a game, these quesadillas show up strong.

Why This Quesadilla Works for Real Life

These aren’t your average quesadillas. The fold-up method keeps all the layers neat and melty, which makes them super packable and reheatable. They’re hearty enough to count as dinner but still easy to grab and go when time is tight.

I keep a few prepped in the fridge or freezer for nights when I know dinner is going to be more of a suggestion than an event. The kids love the BBQ flavor. I love that they don’t even notice the veggies tucked inside.

The Power of Vidalia® Onions

Let’s talk about the real MVP of this recipe: the caramelized Vidalia® onions. Shuman Farms grows these sweet onions in Georgia, and they add such a deep, rich flavor that makes this meal feel a little more grown-up without losing kid appeal.

Caramelizing them takes just a little time on the stove, but the payoff is huge. They soften into golden ribbons that mix right into the cheese and beef. It’s comfort food energy with real nutrition.

If you’re looking for other ways to work onions into your meals, try the sausage breakfast muffins. They’re great for early mornings or post-practice snacking. The oven-baked onion rings are another win. Crispy, oven-friendly, and surprisingly easy to pull off.

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BBQ Cheeseburger Folded Quesadillas

These folded quesadillas follow the tortilla hack that went viral for good reason. It makes everything stay neatly in place, whether you’re eating now or reheating later.

Course dinner, Snack

Keyword air fryer, onions, quesadillas

Prep Time 15 minutes minutes

Cook Time 6 minutes minutes

Servings 8

Calories 324kcal

Ingredients

• 8 large flour tortillas
• 1 lb cooked ground beef seasoned to your liking
• 1 cup caramelized Vidalia® onions
• 1 cup shredded cheddar cheese
• ½ cup BBQ sauce

Get Recipe Ingredients

Instructions

• Lay one tortilla flat. Cut a single slice from the center to the edge.
• Add the cooked beef to the bottom left quarter, cheese to the bottom right, caramelized onions to the top right, and BBQ sauce to the top left.
• Fold the top left (BBQ sauce) over the onions. Then fold that over the cheese, and finally fold it all down over the beef.
• Repeat with all tortillas.
• Warm a skillet over medium heat with cooking spray. Cook each quesadilla for about 3 minutes per side until golden and crisp, and the cheese has melted.
• Optional swaps: Use whole wheat tortillas for added fiber Choose a lower sugar BBQ sauce Swap ground turkey or plant-based beef if you prefer A Dinner That Fits Into Any Schedule

Nutrition

Calories: 324kcal | Carbohydrates: 25g | Protein: 20g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 63mg | Sodium: 543mg | Potassium: 331mg | Fiber: 2g | Sugar: 8g | Vitamin A: 182IU | Vitamin C: 2mg | Calcium: 168mg | Iron: 3mg

A Dinner That Fits Into Any Schedule

These easy weeknight dinner quesadillas are perfect for nights when dinner is more of a time slot than a sit-down meal. They can be wrapped in foil and eaten in the car or reheated later for round two of dinner after extracurriculars.

Double the batch and freeze a few for later—it’s a simple way to stay ahead of the chaos and keep easy weeknight dinner quesadillas on hand when time is tight.

If you’re looking for more low-stress meal ideas, this Caramelized Onion, Goat Cheese & Arugula Flatbread is another solid one that packs flavor and is easy to customize.

Set the Vibe: The Road Home with Shuman Farms

There’s something special about the drive home after practice or a big game. Everyone’s quiet for a minute. The adrenaline is wearing off. It’s the perfect time to connect or just let the day settle.

That’s where our playlist comes in.

The Road Home with Shuman Farms is a feel-good mix created for this exact ride. It’s low-key, chill, and family friendly.

Unwind on the drive home with mellow songs that help everyone shift from hustle to home. No drills, no pressure. Just good vibes, fresh beats, and a chance to peel back the layers after a long day.

Why We Keep Shuman Farms Vidalia® Onions Stocked

There’s a reason we reach for these onions again and again. Shuman Farms grows sweet, reliable Vidalia® onions that bring incredible flavor to whatever you’re cooking.

We use them in wraps, breakfast recipes, and simple dinners like these quesadillas. They’re easy to work with, naturally sweet, and help me feel like I’m adding something a little extra to everyday meals.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year is no different. We’re proud to partner with Shuman Farms as part of our Back-To-School campaign, working together to bring healthier dinners, smarter snacks, and stress-free meal ideas to busy households. Alongside several like-minded produce brands, Shuman Farms is helping us make a real impact on families and communities through this initiative. Because when we team up around the table, everyone wins. Our Back-To-School partners are making an impact through a donation to the Foundation for Fresh Produce’s K-12 initiatives to support nutrition efforts in schools.

The post Easy Weeknight Dinner Quesadillas Kids Will Love appeared first on Healthy Family Project.

Some snacks double as dessert, and these creamy frozen yogurt mandarin bars absolutely pull it off. Made with real Bee Sweet Citrus mandarins and blended yogurt, they’re a refreshing, better-for-you option for after school, in lunchboxes, or as a sweet after-dinner treat the whole family will love.

As a mom, I’m constantly on the hunt for dessert options that feel fun but still bring some nutritional value. These bars check every box. They’re naturally sweet, made with just a few simple ingredients, and full of vitamin C and fiber to keep kids healthy and happy during the busy school season.

Registered Dietitian Tony Castillo agrees:
“Craving a snack that’s cool, fun, and actually good for your kiddos? Say less. Bee Sweet Citrus mandarins are loaded with vitamin C and fiber, making them a sweet way to support immunity and digestion—no added sugar needed!”

Whether you’re blending up breakfast or winding down after dinner, these frozen yogurt bars are a smart way to fit fruit into the day.

Why Mandarins Work in Frozen Yogurt Bars and School Snacks

Mandarins are easy. No slicing, peeling, or prep required. Just toss one in a lunchbox or grab a few for the fridge drawer, and you’ve got a go-to snack that’s always ready.

Tony Castillo, RD, says, “Mandarins are high in vitamin C, which supports immunity, and fiber, which helps with digestion—making them a great snack for kids, especially during the school year.”

If immune health is on your mind (because when isn’t it during the school season?), this quick guide on boosting kids’ immunity for back to school is packed with helpful tips.

Mandarins also work beautifully in other snack-time favorites. The frozen yogurt bark with mandarins is a fun, hands-on option to make with kids, and the frozen creamsicle yogurt bites are a great twist if you want more citrus variety in the freezer.

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Frozen Yogurt Mandarin Ice Cream Bars

These creamy bars are smooth, citrusy, and feel like dessert. You’ll feel good knowing they’re made with nothing artificial. They're also easy enough to prep in advance for a week of healthy treats.

Course 5 ingredients or less, Dessert, Snacks

Keyword popsicles

Prep Time 5 minutes minutes

Servings 4 bars

Ingredients

• 1 cup Bee Sweet Citrus mandarins peeled and segmented
• 1 cup plain or vanilla Greek yogurt
• Optional: a splash of vanilla extract or a pinch of cinnamon

Get Recipe Ingredients

Instructions

• Blend the mandarins and yogurt until completely smooth.
• Pour the mixture into silicone molds or popsicle trays.
• Freeze for 2 to 4 hours, or until solid.
• Pop out and enjoy straight from the freezer, or let sit for 3 to 5 minutes for a soft-serve texture.
• Optional: drizzle with melted dark chocolate before freezing for a dessert vibe with extra flair.

Why These Mandarin Yogurt Bars Feel Like Dessert (and Still Keep It Healthy)

My kids think they’re eating orange creamsicles. I know they’re getting real fruit, gut-friendly probiotics, and no added sugar. That’s a parenting win.

We often pull these out after dinner instead of reaching for cookies or packaged ice cream. They satisfy the sweet craving without the crash. Honestly, they’ve become part of our weeknight routine. Bonus: they work great for breakfast or lunchboxes too, especially in a small cooler pack.

If you’re in the mood to switch things up, the frozen creamsicle yogurt bites and mandarin yogurt parfaits are great recipes to try next.

Unwind with Soft Beats & Citrus Treats

Evenings can get loud. Between dinner dishes, homework, and the bedtime scramble, music helps bring the energy down a notch.

That’s why we created Soft Beats & Citrus Treats, a family-friendly Spotify playlist made for that post-dinner window when everyone could use a reset. Think mellow tunes, acoustic goodness, and calming beats perfect for stretching, winding down, or just catching your breath.

Ease into the evening with mellow tunes perfect for post-dinner hangouts, stretching, or calming the chaos before bedtime. Soft beats, soothing vocals, and acoustic goodness the whole family can relax to. Brought to you by Bee Sweet Citrus, adding a little calm (and vitamin C) to your night.

Why We Trust Bee Sweet Citrus

Bee Sweet Citrus mandarins are a constant in our fridge for a reason. They’re sweet, juicy, and grown with care by a family-run company that puts quality first. You can taste the difference. And when you’re making a recipe that only uses a few ingredients, that matters.

Whether we’re using them in frozen bars, tossing them in lunchboxes, or adding them to our immunity routine, Bee Sweet always delivers fresh, reliable flavor that my whole crew loves.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season. This year is no different. We’re proud to partner with Bee Sweet Citrus as part of our Back-to-School campaign, working together to build healthier habits one snack at a time. Alongside other mission-driven produce brands, Bee Sweet is helping us inspire families to eat more fruits and vegetables, even when life gets busy.

The post Mandarin Frozen Yogurt Bars Kids Love appeared first on Healthy Family Project.

When the back-to-school season hits, I’m not just stocking up on notebooks and lunch bags. I’m on the hunt for convenience that actually helps me feed my kids well. As a mom with three very different snack preferences in the house, I need options that are quick, nutritious, and likely to get eaten without a fight. That’s why Del Monte® Grab and Go fresh fruit snacks have a permanent spot front and center in our fridge. These fruit cups and snack trays are ready when we are, and they keep our snack game strong without me losing my mind.

Del Monte® Grab and Go fresh fruit snacks serve up real fruit in cups and trays that don’t require peeling, chopping, or anything resembling effort. Just open the fridge, hand one to a kid, and you’re done. Whether we’re running out the door or just walked in from a long day, these snacks make it easier to choose something healthy without the usual drama.

Why Del Monte® Grab and Go fresh fruit snacks for Kids Just Work

Most snacks I prep end up half-eaten or melted in the bottom of someone’s backpack. But these? They actually get eaten. My youngest always goes for the grapes. My middle child treats the cheese, fruit, and cracker tray like it’s a VIP lunchbox experience. And honestly, I grab the mixed fruit cups when I’m between meetings or just avoiding another sleeve of crackers.

Having these on hand saves us every single day. They come in clutch during the after-school chaos, weekend errands, and those snack attacks that hit five minutes before dinner. I don’t have to prep, portion, or clean up. The kids know the drill, and I can focus on something else—like figuring out what that smell is in the soccer bag.

A Little Music Makes Snack Time Better

Somehow, pairing snacks with music makes the whole moment feel lighter. Our On-the-Go and In the Groove Spotify playlist is our go-to during carpool and snack breaks. Whether we’re jamming out in the kitchen or driving to soccer, it keeps the mood up and the day moving. Good tunes, good food, good mood.

Building Independence in the Kitchen

One of the best parts of these grab and go snacks for kids is that my kids can handle them on their own. I keep them at eye level in the fridge, no reaching or climbing required. When they’re in charge of choosing their own snacks, they’re way more likely to eat them—especially if they picked out the flavors themselves at the store.

If you want more tips on encouraging independence and healthier habits, check out one of our favorite episodes of the Healthy Family Project podcast: Teaching Kids to Prepare Healthy Snacks. Registered Dietitian Julie Lopez shares simple ways to get kids involved in snack prep and help them make better choices, one fruit cup at a time.

Snack Hacks That Work

Over the years, I’ve picked up a few tricks that make our snack routine smoother:

• I keep a snack bin in the fridge at kid level
• The kids help choose their favorite flavors at the store
• I stash forks in my car for snack emergencies

It’s not Pinterest-worthy, but it works. And around here, “it works” is the goal.

Not Just for Kids

These snacks aren’t just for little hands. I rely on them too—between meetings, in the carpool line, or when I need something quick that doesn’t come in a crinkly wrapper. It’s real fruit, it’s refreshing, and it saves me from grabbing another granola bar I don’t even want.

When Snacks Make Life Easier

At the end of the day, we all just want our kids to eat something that doesn’t come from a drive-thru. These grab and go snacks for kids make one part of the day a little simpler and a little healthier. And sometimes that’s exactly the kind of win we need.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back to school season. This year we’re proud to continue that mission with Fresh Del Monte. As part of our Back to School campaign, Fresh Del Monte® is helping families create better lunchboxes, simplify after school snacks, and make real fruit a part of everyday routines. Their dedication to convenience, quality, and nutrition makes them a perfect partner.

Alongside other like-minded produce brands, Fresh Del Monte is making a meaningful impact through a donation to the Foundation for Fresh Produce’s K through 12 programs. These programs support nutrition education and increase access to fruits and vegetables in schools and communities across the country. Because when we support families together, everyone wins.

The post Fresh Fruit Grab & Go Snacks Kids Love appeared first on Healthy Family Project.

Back-to-school mornings hit hard, and if you’ve run out of ideas for a healthy breakfast for kids by week two, you’re not alone. This year we’re keeping it simple, delicious, and stress-free with one make-ahead taquito at a time.

These Make-Ahead Breakfast Taquitos, created by Registered Dietitian Julie Lopez, are packed with protein, full of flavor, and perfect for families on the go. Pair them with single-serve ¡Yo Quiero! Grab & Go dips and suddenly breakfast feels less like a scramble and more like a win.

A Realistic Breakfast Win for Busy Parents

I’ve been trying to level up breakfast without overcomplicating it. These taquitos and dips are a simple way to serve a healthy breakfast for kids that doesn’t take all morning.

They’re easy to prep, freezer-friendly, and kid-approved, which is saying something in a house where breakfast opinions run strong.

What Makes These Taquitos So Great?

• Quick to prep ahead
• Freezer-friendly for busy mornings
• Packed with protein, veggies, and flavor
• Kid-friendly without being boring

And the dips? Total game changer. Guacamole, bean dip, or salsa in perfectly portioned cups means one less thing to think about when the clock is ticking.

RD-Approved and Parent-Tested

This recipe was crafted with busy families in mind and gets the stamp of approval from Registered Dietitian Julie Lopez. It’s quick to prep, packed with protein and veggies, and checks all the right boxes for a healthy breakfast for kids. Easy to make, easy to love—and one less thing for you to stress about in the morning.

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Make-Ahead Breakfast Taquitos

These easy Make-Ahead Breakfast Taquitos are a healthy breakfast for kids, packed with eggs, cheese, and bell peppers, all wrapped in whole wheat tortillas. Air fry or bake until crispy and serve with ¡Yo Quiero! Grab & Go dips for a fun, balanced meal that’s perfect for busy mornings.

Course Breakfast

Keyword air fryer recipes, breakfast recipes, easy breakfast

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 6

Ingredients

• 6 large eggs
• 1 cup shredded cheddar cheese
• 1 cup diced bell peppers any color
• 6 small whole wheat tortillas
• Olive oil spray
• Salt and pepper to taste
• ¡Yo Quiero! Grab & Go Guacamole Bean Dip, and Salsa

Get Recipe Ingredients

Instructions

• Scramble the eggs in a nonstick skillet. Add salt and pepper to taste.
• Stir in the diced peppers just before the eggs finish cooking.
• Remove from heat and stir in the shredded cheese until melted.
• Warm tortillas for 10–15 seconds in the microwave to make them easier to roll.
• Spoon the egg mixture into each tortilla and roll them up tightly.
• Spray each taquito lightly with olive oil.
• Cook in an air fryer at 375°F for 6–8 minutes, until golden and crispy.
• No air fryer? Bake at 400°F for 10–12 minutes instead.
• Serve with ¡Yo Quiero! Grab & Go dips for dunking fun and extra nutrients.

Why the Dips Matter

Each ¡Yo Quiero! dip brings more than just great taste:

• Guacamole: Full of healthy fats and fiber
• Bean Dip: Packed with plant-based protein and iron
• Salsa: Loaded with veggies and zero added sugar

They’re also ideal for lunchboxes, after-school snacks, or anytime you need something quick with zero prep. Just peel, dip, and go.

Storage Tips for Easier Mornings

• Store taquitos in the fridge for up to 4 days
• Freeze individually, then transfer to a freezer bag for up to 1 month
• Reheat in the microwave for about 45 seconds or pop back in the air fryer for extra crispiness

Make a batch on Sunday, and you’ve got a no-brainer breakfast all week.

Not Just for Breakfast

These taquitos aren’t just for mornings. Wrap one in foil and pack it in a lunchbox with a dip cup and a side of fruit. Or serve as an after-school snack when everyone’s hungry and dinner is still hours away.

Lunchbox Upgrade: Pair with Homemade Lunchables

Looking to level up your kid’s lunchbox game? Pair ¡Yo Quiero! Grab & Go dips with Homemade Lunchables for a balanced, build-your-own lunch that actually gets eaten. These single-serve cups of guacamole, salsa, or bean dip are the perfect companion to crackers, cheese, fruits, and veggies. They add flavor, healthy fats, and a whole lot of fun to lunchtime without any extra work for you.

Turn Up the Guac & Roll

Mornings move fast, but that doesn’t mean they have to be stressful. We teamed up with ¡Yo Quiero! to create a Spotify playlist that adds a little fun to the morning madness. Whether you’re scrambling eggs, herding kids out the door, or trying to caffeinate in peace, Guac & Roll: Morning Jams is here to help. It’s packed with cheerful tunes to lighten the mood and get everyone moving, even the grumpy ones. Because let’s be honest, everything’s better with a beat and a side of guac.

Fueling Families, One Morning at a Time

At Healthy Family Project, we’ve spent the last decade helping families kick off the school year with healthier habits, and this year, we’re proud to partner with ¡Yo Quiero! to keep that mission going strong. From better breakfasts to feel-good playlists, we’re making mornings easier and more nourishing for families everywhere. Together with like-minded partners, ¡Yo Quiero! is also supporting nutrition education in schools through a donation to the Foundation for Fresh Produce’s K-12 programs. That’s good vibes and great guac for a great cause.

The post Healthy Breakfast for Kids: Easy Back-to-School Taquitos appeared first on Healthy Family Project.

The second my kids walk through the door, it’s like a tornado hit the living room. Backpacks explode, shoes vanish, and someone’s already yelling, “What’s for snack?” That’s when the after school snack board comes to the rescue. It’s basically a mini charcuterie board for kids, but without the fancy name or the stress.

We keep it simple with whatever’s in the fridge—usually some fruit, cheese, crackers, and those sweet little SUNSET® Sprinkles® Teeny Tiny Tomatoes my kids treat like candy. Whether they’re coming home from school, sports, or dance, this setup gives them the freedom to build their own plate and gives me a much-needed pause before the dinner chaos starts.

It’s easy to prep, fun for the kids, and honestly? It makes me feel like I’ve got my life together. At least until dinner.

Why We Love After School Snack Boards

Snack boards help kids make balanced choices and feel more confident in the kitchen. Mine love helping wash the produce, cut the cheese, and arrange everything on the tray. Some days it’s an artistic masterpiece. Other days it looks like someone dumped a lunchbox upside down. Either way, they’re proud of it and more likely to eat what’s on the plate.

We turn it into a game when attention spans are low:

• Build a rainbow on your plate
• Pick one thing that crunches and one thing that is sweet
• Try something new

The Power of Washing Produce and Letting Kids Help

Before anything hits the snack board, we always start by washing the fruits and veggies. It’s a small thing, but it sets the tone for the whole week. We rinse everything, lay it out on a towel to dry, and the kids usually jump in to help. It’s not Pinterest-perfect, but it’s a routine. They’re learning how to take care of their food, and I’m quietly checking off “life skills.”

Most of it gets stored in clear containers in the fridge so snack time is less chaotic—when the hangry hits, they can grab what they want and build their own plate without asking me to stop mid-dinner or laundry. Tomatoes are the exception—we leave those on the counter where they actually taste better. Even my picky one will suddenly eat bell peppers if he’s the one who rinsed them and adds them to the tray like he’s on a cooking show.

I’ve noticed when kids feel involved, they’re more likely to be curious and less likely to complain. Letting them help wash, prep, or arrange the snacks gives them a little control—and gives me a little peace. And if that means they get into the salad spinner like it’s a toy and then magically eat more veggies? Totally worth it.

What to Include on Your After School Snack Board

There’s no right or wrong here, but these are some of the staples that show up on ours week after week:

• Sweet & Crunchy: SUNSET® Sprinkles® Teeny Tiny Tomatoes are always the first to go. They’re basically snack-time candy.
• Cheese & Crackers: Cubed cheddar is our go-to. Sometimes we add mozzarella sticks or string cheese if we have them. Pretzels and whole grain crackers round it out and add a good crunch.
• Fruit Favorites: Blueberries, grapes, apple slices, and mandarin segments.
• Veggies: SUNSET® Peppy’s Teeny Tiny Peppers are a favorite. One of my kids fills them with cream cheese and calls it his “snack invention.”

Prep Once, Snack All Week

Every Sunday, we take 15 minutes to wash and prep. That’s it. Nothing fancy. Just enough to make the week smoother:

• Wash and dry all fruits and veggies
• Store everything in clear bins at kid-eye level
• Cube cheese in advance
• Portion dips like hummus or yogurt ranch into small containers

When things are prepped and visible, they get eaten. It’s that simple.

Create a Fridge Snack Station

One of the best things we’ve done is create a dedicated snack space in the fridge. We use bins labeled Fruit, Veggies, Dips, and Protein. That way, the kids can build their own plates without needing help or making a mess. It saves time, cuts down on waste, and makes them feel more independent.

Add a Soundtrack to Snack Time

Music helps set the mood. Our Sprinkle in Some Smarts playlist s filled with mellow, focus-friendly songs perfect for homework or creative time.

Pressed by SUNSET® Sprinkles® Tomatoes, because every smart snack deserves a smart soundtrack.

Start a Weekly Snack Board Tradition

We started doing Snack Board Tuesday, and it stuck. One kid gets to be the “snack captain,” choosing what goes on the board and setting it up for everyone. It gives them something to look forward to and builds confidence in the kitchen.

Listen In: How to Build Healthy Habits with Your Kids

For more on getting kids involved in the kitchen, tune into Episode 60 of the Healthy Family Project podcast. We talk all about teaching kids to prep healthy snacks and build independence at their own pace.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year we’re proud to continue that mission with SUNSET®. As part of our Back-To-School campaign, SUNSET® is helping families build healthier lunchboxes, power up after-school snacks, and add more fresh produce to their daily routines. Their commitment to quality, flavor, and innovation makes them an ideal partner in this effort.

Alongside other like-minded produce brands, SUNSET® is also helping us make a meaningful impact through a donation to the Foundation for Fresh Produce’s K-12 programs. These efforts support nutrition education and increase access to fruits and vegetables in schools and communities across the country. Because when we support families together, everyone wins.

The post Easy After School Snack Board for Kids appeared first on Healthy Family Project.

Some snacks just work. These homemade blueberry gummies for kids are one of them. They are fruity, chewy, and made with a handful of real ingredients, including fresh blueberries from Consalo Family Farms. They’re easy to make, fun to eat, and best of all, my kids don’t leave them untouched at the bottom of the lunchbox.

As a mom of three, I’m always trying to find that sweet spot between fun and healthy when it comes to snacks. These gummies are naturally sweet, have zero artificial junk, and they’re full of the good stuff that helps kids stay focused during busy school days.

Registered Dietitian Julie Lopez puts it best: “Blueberries are packed with antioxidants and brain-boosting nutrients, making them a smart choice for back-to-school season.”

Whether you’re packing lunches or scrambling for something quick after school, this recipe makes snack time a whole lot easier. And way more fun.

Why Blueberries Work for School Snacks

There’s a reason blueberries are a go-to in our house. They’re sweet, easy to rinse and serve, and they don’t require any prep. No peeling, no slicing, no mess. Just pop them into a container and move on with your morning.

Julie Lopez, RD, says, “Blueberries are one of my top picks for busy school days. They support brain health and they’re incredibly versatile.”

These gummies take blueberries to a new level. You still get all the nutrition benefits, but now in a form that feels like a treat. If your kids are anything like mine, turning a snack into something fun-looking goes a long way.

Blueberries also work well in a bunch of other family-friendly recipes. The blueberry banana smoothie is an easy way to sneak in extra fruit during breakfast, and these stone fruit yogurt parfaits with blueberries make a refreshing after-school option that’s loaded with flavor and texture.

How to Make Homemade Blueberry Gummies for Kids

This blueberry gummies are simple enough to prep on a Sunday and stash in the fridge for the week ahead. Plus, kids love helping. Mine always call dibs on pouring the mixture into the molds.

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Blueberry Gummies

These gummies feel like candy but are made with real ingredients you can feel good about. No dyes, no artificial flavors, no mystery additives. Just fruit, almond milk, and gelatin.

Course 5 ingredients or less, Lunchbox Ideas, Snacks

Keyword kid food, kid friendly, kid lunch, lunch box

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Chill Time 2 hours hours

Servings 10

Author Andrea Wiggins

Ingredients

• 1 cup blueberries
• 1 cup almond milk
• ~¼ cup 24g gelatin
• 1 tbsp lemon juice

Get Recipe Ingredients

Instructions

• Blend the blueberries, almond milk, and lemon juice until smooth.
• Pour the mixture into a saucepan and warm over low heat.
• Slowly whisk in the gelatin, stirring until fully dissolved. This takes about 5 minutes. Avoid boiling.
• Pour into silicone molds or a parchment-lined dish.
• Chill in the fridge for 2 to 3 hours until firm.
• Remove from molds or cut into bite-size squares. Store in an airtight container in the fridge for up to one week.

Why Homemade Blueberry Gummies for Kids Are a Smart Choice

These homemade blueberry gummies for kids feel like candy but are made with real ingredients you can feel good about. No dyes, no artificial flavors, no mystery additives. Just fruit, almond milk, and gelatin.

They’re the perfect size for lunchboxes, ideal for after-school snacks, and even great for packing in a small cooler when you’re heading to a game or activity. I’ve also thrown a few into reusable containers for post-practice pickups, and they hold up well.

Bring on the Berry Best Drop-Off Beats

Mornings can be a whirlwind, but music always helps us keep the mood light. Whether we’re tying shoes or rolling through the drop-off line, a good playlist sets the tone for the day.

That’s where Berry Best Drop-Off Beats comes in. This Spotify playlist is packed with feel-good songs the whole family can sing along to. It’s carpool karaoke meets backpack hustle—fun, energetic, and a little chaotic in the best way. Created in partnership with Consalo Blueberries, it’s our soundtrack for surviving (and maybe even enjoying) the morning rush.

Why We Keep Consalo Blueberries on Hand

Not all blueberries taste the same, and once you’ve had Consalo, you get it. Their berries are consistently sweet, juicy, and flavorful. They’re grown by a family-run farm that really cares about quality and sustainability, which makes a difference.

I always keep them stocked for the Blueberry Banana Smoothie, the Stone Fruit Parfaits, Blueberry Banana Pancakes, and now, these gummies. They’re one of those fruits all three of my kids agree on, which is basically a parenting jackpot.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year is no exception. We’re proud to partner with Consalo Family Farms as part of our Back-to-School campaign, working together to spark healthy habits, one lunchbox at a time. Alongside other dedicated produce brands, Consalo is helping us make a real impact by encouraging more families to enjoy fruits and veggies during the busy school year.

The post Homemade Blueberry Gummies Kids Love appeared first on Healthy Family Project.

If you’ve packed a school lunch more than a few times this year, you know how fast the inspiration runs dry. By week three, I’m standing in the kitchen staring at the bread like it personally wronged me. My kids are tired of sandwiches. I’m tired of wasting time on food that comes back half-eaten. Something had to change.

That’s when I started reaching for simpler, fresher ideas like these ham, cheese, and apple wraps featuring JAZZ™ apples. They’ve officially earned their spot in our weekly lunchbox rotation. They’re quick, portable, and the best part? My kids actually eat them. No reheating, no mess, no soggy bread to scrape off a plastic container.

These wraps take just a few minutes to prep, and they’re totally customizable depending on what your kids like (or don’t). They check all the boxes for busy mornings: easy to make, balanced nutrition, and fun enough that the kids don’t groan when they open their lunchbox. A win is a win.

A Fresh Spin on the Classic Combo

We all know apples and cheese are a winning combo. Add some savory ham and you’ve got a sweet and salty snack that feels a little fancy but is still totally kid-friendly. Wrapping it all together keeps things tidy and portable, whether it’s packed in a lunchbox or handed off in the backseat on the way to practice.

This recipe is also great for getting kids involved. My youngest actually likes making these wraps herself. She picks out her apple, layers the ingredients, and rolls them up with the kind of care usually reserved for birthday presents. It’s a small moment of independence that makes mornings just a little smoother.

Why We Use JAZZ™ Apples

Not all apples are created equal when it comes to lunchbox duty. JAZZ™ apples are our go-to for these wraps because they’re super crisp and don’t turn brown in five minutes. Their flavor is sweet with just the right hint of tartness, which balances beautifully with the salty ham and creamy cheese.

According to Julie Lopez, Registered Dietitian for Healthy Family Project:
“Sweet, crisp apples meet savory ham and cheese in a wrap that’s easy to roll and even easier to love. JAZZ™ apples pack fiber and vitamin C to help keep kids full and focused and their bold crunch? Chef’s kiss.”

And she’s right. That crunch really sets them apart. Plus, JAZZ™ apples come in convenient grab-and-go bags, which make them easy to keep on hand during the school year when shopping trips are more about survival than browsing.

What You’ll Need

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Apple & Ham Wraps

Whether you’re packing these ham, apple and cheese wraps in a lunchbox, serving as an after-school snack or setting out at a party for an easy appetizer, this sweet and savory combination will be a hit! The sweet, crunchy apple slices pair perfectly with the savory ham and cheese for a crisp snack.

Course Appetizer, Egg Free, Snack

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 8

Calories 75kcal

Ingredients

• 1 JAZZ™ apple thinly sliced
• 4 slices of low-sodium ham
• 4 slices of cheddar or your favorite cheese
• Optional: a drizzle of honey or mustard for added flavor

Get Recipe Ingredients

Instructions

• That’s it. No fancy tools or hard-to-find ingredients. Just a few staples that you probably already have in the fridge.
• How to Make the Wraps
• Wash and thinly slice your JAZZ™ apple. I leave the peel on for extra fiber and texture, but feel free to peel if your kids prefer it that way.
• Lay a slice of cheese on top of a slice of ham. Add a few slices of apple right down the middle.
• Roll it all up like a pinwheel. You can use a toothpick to secure it if needed, but most of the time, they stay rolled on their own.
• Pack it up with your kids’ favorite sides and you’re done.

Nutrition

Calories: 75kcal

Lunchbox Pairing Ideas

These wraps are filling on their own, but if you want to round out the lunchbox, here are some of our favorite pairings:

• Fresh strawberries or blueberries
• A yogurt tube or a hard-boiled egg
• Pretzel crisps or whole grain crackers
• Extra apple slices with peanut butter or yogurt for dipping

We also love tossing in a note or a sticker just to keep things fun. The little touches matter, especially when kids are adjusting to new teachers, friends, and routines.

Beyond the Lunchbox

These wraps are super versatile and not just for school lunches. I’ve packed them as a quick snack between baseball practice, as part of a no-cook dinner on chaotic evenings, and even as an after-school snack when I know dinner is still a while away.

They’re also great for car rides. No crumbs, no sticky fingers, just a satisfying snack that keeps everyone (including me) from getting hangry.

An Easy Lunchbox Idea That Works

What I love about these wraps is how simple they are. Just a few ingredients. Just a few minutes. But somehow, they still feel like something new and different. The kids are excited to eat them, and I feel good knowing they’re getting protein, fiber, and real, whole foods in the middle of their day.

If you’re stuck in a sandwich rut, give these a try. They might just become the new favorite in your house too.

Want More School Lunch Ideas?

We know how hard it can be to keep things interesting (and realistic) during the school year. That’s why we’ve created a full Lunchbox Inspiration hub filled with time-saving ideas, easy recipes, and helpful tips to keep mornings moving and lunchboxes full of better-for-you foods kids actually enjoy.

Try the wraps. Keep the apples handy. And maybe packing lunch won’t feel quite so overwhelming this year.

Apples, Beats & After School Treats

Refuel and refresh after a long school day with our Apples, Beats & After School Treats playlist on Spotify. It’s packed with fun, feel-good jams perfect for snack time, kitchen dancing, and shaking off those classroom cobwebs. Lighthearted tunes for little (and big) snackers—brought to you by JAZZ™ apples!

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year we’re excited to continue that mission alongside JAZZ™ apples. As part of our Back-To-School campaign, JAZZ™ apples are helping inspire healthier lunchboxes, smarter snacking habits, and more produce-packed routines for busy families. Their commitment to flavor, quality, and nutrition makes them a perfect fit for this initiative. Alongside other like-minded produce partners, JAZZ™ apples are also helping us make a real impact in schools and communities through a donation to the Foundation for Fresh Produce’s K-12 programs that support nutrition education and access to fruits and vegetables where kids learn and grow. Because when we show up for families together, everybody wins.

The post Easy Lunchbox Idea: Apple & Ham Wraps Kids Actually Eat appeared first on Healthy Family Project.

Back-to-school season always shows up fast. One minute we’re enjoying slow summer mornings, and the next we’re back to early alarms, packed schedules, and lunchbox assembly lines. If you’re looking for an easy lunchbox veggie, Nature Fresh Farms Lil’ Chills™ mini cucumbers are a total game changer.

As a mom of three kids, ages 7, 10, and 13, I’m always trying to find simple ways to keep things healthy, especially when it comes to snacks and lunches. These mini cucumbers have become one of my go-to produce picks this time of year. They’re quick, fresh, and one of the only veggies that all three of my kids will happily eat. That’s a big win in my book.

Why Mini Cucumbers Work for All Ages

Mini cucumbers are just easy. They’re crunchy, mild in flavor, and perfectly snackable. No peeling or special prep required. Some days I throw them in whole. Other times I slice them into rounds or spears depending on what the kids are into that week.

They’re also the right size for little hands, but still satisfying enough for my pre-teen. My youngest likes them plain. My middle one loves dipping them in guacamole. And my oldest? He’s not super into raw veggies, but even he’ll eat mini cucumbers if there’s a good dip involved.

Sneaky Hydration and Real Nutrition

The thing most people don’t realize about cucumbers is how hydrating they are. Since they’re made up of over 95 percent water, they help keep kids hydrated during long school days without them even realizing it. That’s especially helpful since my kids aren’t the best at remembering to drink water unless they’re at practice.

They’re also low in sugar and calories, which helps with energy levels, and they still offer fiber, potassium, and vitamin K. All good stuff for growing bodies, especially when we’re constantly running between school, sports, and homework.

Dips Make All the Difference

Let’s be honest. I’ve packed plenty of baby carrots and celery sticks that came home untouched. What changed the game for us was adding dips. It’s such a simple shift, but it made a huge difference.

I was reminded of this recently while listening to Episode 77 of the Healthy Family Project podcast. Registered Dietitian Sarah Hester said something that really stuck with me. She said, “Dips are a great tool to introduce new vegetables. When they’re able to pair something familiar, like ranch or guac, with something new, they’re way more likely to try it.”

That’s exactly what I’ve seen with my own kids. Once there’s a dip involved, they’re more curious and open to trying something they might normally push aside. Dips turn plain veggies into something fun and familiar, and that’s usually all it takes.

Our Go-To Dips for Mini Cucumbers

After trying out a bunch of combinations, we’ve found four dips that work really well in our house. They’re simple, kid-friendly, and they all hold up great in lunchboxes or after-school snack trays.

Guacamole

This one’s a favorite across the board. I usually mash up an avocado with a squeeze of lime juice and a little salt. Sometimes I’ll add in some mashed peas if I’m trying to stretch it. The creaminess is perfect with the crunch of mini cucumbers and the flavor is mild enough for even picky eaters.

Homemade Ranch Hummus

This one is so easy to make. I take plain hummus and mix in a little ranch seasoning—boom, done. It gives you that classic ranch flavor with a protein and fiber boost from the chickpeas. My middle kid calls it “ranch with superpowers” and loves it with cucumber spears. We call it Homemade Ranch Hummus Dip, and it might just pass the kid test at your house too.

Roasted Tomato Hummus

Another favorite around here is Roasted Tomato Hummus. It sounds fancy, but it’s surprisingly simple and full of flavor. The sweetness from the roasted tomatoes is a perfect match for crisp cucumbers. 

Tzatziki

If your kids like Greek flavors, cucumbers with tzatziki is a winning combo. It’s creamy, tangy, and refreshing. Basically made for dipping. Our go-to is Easy Tzatziki Dip, a quick five-ingredient version we whip up when we’re short on time but still want something fun and fresh.

How We Use Mini Cucumbers All Week Long

I always keep a container of washed mini cucumbers in the fridge. They’re the kind of snack that works no matter what kind of day we’re having. When we’re running behind in the morning, they’re easy to throw in a lunchbox. When we have a long afternoon of practices ahead, they make the perfect after-school snack.

Here’s how they show up in our house during the week:

• Packed in lunchboxes with a small container of dip
• Set out on a snack tray after school with cheese cubes, crackers, and fruit
• Served while I’m making dinner to hold everyone over without spoiling their appetite
• Included on weekend snack boards for easy, no-cook family grazing

I’ve also found that when I let the kids help pick their dip or slice the cucumbers themselves, they’re way more likely to eat them. Sarah Hester mentioned this too in the podcast. She said, “When kids are part of the prep process, even in small ways, they take ownership of their food.” I’ve seen that play out again and again. Even the tiniest bit of control helps them feel invested.

One Small Shift, Big Impact

I’m always looking for simple solutions that make healthy eating easier for my family, and mini cucumbers have definitely earned their spot on our regular grocery list. They’re quick, versatile, and when paired with the right dip, they’re one of the easiest ways I’ve found to get more vegetables into my kids’ day.

If you’re in lunch-packing or snack-prepping mode, I highly recommend giving these a try. Pick up a pack of mini cucumbers, grab a couple of dips your kids already like, and see what happens. Sometimes the smallest swaps make the biggest difference.

Turn Up the Tunes, Turn Down the Stress

Mornings can feel like a race against the clock, but a good playlist can work wonders. We created a custom Nature Fresh Farms Spotify playlist to bring some fun and calm to your lunch-packing routine. Whether you’re dancing through cucumber slicing or trying to wake up sleepy kids, music has a way of setting the tone and making the process feel a little less like a chore—and a lot more like a vibe. Bonus: kids are more likely to pitch in when the energy is fun.

Stronger Together for Healthier Families

Since 2014, Healthy Family Project has been committed to supporting families during the back-to-school season, and this year is no different. We’re proud to partner with Nature Fresh Farms as part of our Back-To-School campaign, working together to inspire healthier lunchboxes and more produce-packed routines. Alongside several like-minded produce brands, Nature Fresh Farms is helping us make a real impact on families and communities through this initiative. Because when we team up around the table, everyone wins. Our Back-To-School partners are making an impact through a donation to the Foundation for Fresh Produce’s K-12 initiatives to support nutrition efforts in schools.

The post Back-to-School Lunchbox Game Changer: Mini Cucumbers appeared first on Healthy Family Project.

Meet your new go-to: this Asparagus and Goat Cheese Frittata! Whether it’s a busy weekday morning, an impromptu brunch, or a light dinner when you can’t deal with complicated recipes, this frittata has your back.

Struggling to figure out what to make when you need a quick, healthy meal that still feels a little fancy? It’s fast, flavorful, and calls for just a few simple ingredients you probably already have in your kitchen.

Packed with crisp-tender asparagus, creamy goat cheese, and protein-rich eggs, this dish feels like a treat but comes together in under 30 minutes. It’s perfect for feeding a hungry crowd, prepping meals for the week, or sneaking a few extra veggies onto your family’s plates, no complaints here!

Why You’ll Love This Asparagus and Goat Cheese Frittata

There are plenty of reasons to fall in love with this easy, wholesome recipe:

• Fast & Family-Friendly: From start to finish, you’ll have this frittata on the table in 30 minutes or less.
• Seasonal Favorite: Fresh spring asparagus shines in this dish, and the creamy goat cheese ties it all together.
• Protein-Packed: With 10 eggs and plenty of veggies, it’s a hearty, satisfying meal to fuel your day.
• Versatile: Serve it warm or at room temperature. It’s perfect for meal prep, brunch with friends, or even a light dinner.

Plus, it’s a great way to get in a healthy dose of greens, protein, and flavor: no fuss, just wholesome goodness.

Serving Suggestions

This frittata is delicious all on its own, but you can absolutely dress it up! Here are a few tasty ideas:

• With a Side Salad: Pair with fresh greens tossed in a simple lemon vinaigrette for a bright, balanced plate.
• Brunch Board Style: Serve alongside fresh fruit, muffins, and your favorite breakfast beverages for a full spread.
• Meal Prep Win: Slice and store in an airtight container for easy grab-and-go breakfasts or lunches throughout the week.

How to Store Asparagus Frittata Leftovers

Leftovers? Lucky you! Store any extra frittata slices in an airtight container in the refrigerator for up to 3 days. Enjoy them cold, at room temperature, or warmed up in the microwave or oven.

This recipe also freezes beautifully; wrap slices individually and freeze for up to 2 months. When you’re ready to enjoy, simply thaw overnight in the fridge and reheat until warmed through.

Not only is this Asparagus and Goat Cheese Frittata a total showstopper (seriously, just look at those golden eggs and vibrant green asparagus!), but it’s also packed with feel-good nutrition. Between the protein-packed eggs, fiber-rich asparagus, and the irresistible creamy tang of goat cheese, every bite is satisfying and nourishing.

It’s also a fun way to get kids involved in the kitchen: they’ll love cracking the eggs and sprinkling on the goat cheese!

Spring is the perfect time to freshen up your meals, and this frittata does exactly that. It’s simple, fast, and bursting with flavor. Whether you’re feeding a crowd or treating yourself to a special dish, this Asparagus and Goat Cheese Frittata is sure to impress.

So go ahead, grab that bundle of asparagus, and get cooking! Your taste buds (and your family) will thank you.

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Asparagus and Goat Cheese Frittata

This Asparagus and Goat Cheese Frittata is a quick, easy, and protein-packed recipe perfect for breakfast, brunch, or even dinner! Featuring fresh asparagus, creamy goat cheese, and sweet onions, it’s a springtime dish the whole family will love. Ready in under 30 minutes!

Servings 6 servings

Calories 184kcal

Ingredients

• 10 large eggs
• 12 asparagus
• 1 cup milk
• 2 oz goat cheese crumbled
• ½ cup sweet onion diced
• Salt to taste
• Pepper
• 1 tbsp Olive oil spray for the skillet
• fresh basil or rosemary Optional garnish

Get Recipe Ingredients

Instructions

• Preheat oven to 400°F (200°C).
• Lightly spray an oven-safe skillet with olive oil and heat over medium heat.
• Add diced sweet onions to the skillet and cook for 2-3 minutes, until soft and fragrant.
• Add asparagus and cook for an additional 5-6 minutes, until bright green and tender-crisp. (Cooking time may vary depending on asparagus thickness.)
• In a mixing bowl, whisk together eggs, milk, salt, and pepper until smooth.
• Pour the egg mixture over the cooked vegetables in the skillet.
• Sprinkle crumbled goat cheese evenly over the top.
• Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.
• Remove from oven and let cool slightly. Slice into wedges, garnish with fresh herbs if desired, and serve!

Notes

 

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze individual slices for up to 2 months. Thaw overnight and reheat before serving.
• Pair with a fresh green salad or crusty bread for a complete meal.
• Great for meal prep! Enjoy warm or at room temperature.

Nutrition

Serving: 6g | Calories: 184kcal | Carbohydrates: 5g | Protein: 13g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 282mg | Sodium: 164mg | Potassium: 245mg | Fiber: 1g | Sugar: 4g | Vitamin A: 802IU | Vitamin C: 2mg | Calcium: 115mg | Iron: 2mg

The post Asparagus and Goat Cheese Frittata appeared first on Healthy Family Project.