Winter Comfort Foods for Kids That Are Healthy and Delicious

The importance of immune-boosting nutrients during cold and flu season

During June, July and August, children are more susceptible to colds and flu. Prioritising immune-boosting nutrients in their daily meals will help them avoid a bad dose or recover faster.

Vitamins C and D, zinc and antioxidants help strengthen young bodies’ natural defences, making it easier to fight off infections. Foods that have a good supply of these nutrients, such as citrus fruits, leafy greens, yoghurt and lean proteins can support overall well-being and keep your kids feeling their best throughout winter.

How hearty, warm foods can promote fullness and satisfaction in colder weather

In winter, children’s bodies crave warm, hearty meals to generate energy and produce enough body heat to stay comfortable. For kids, satisfying dishes like soups, stews and baked casseroles provide warmth and a sense of fullness that helps reduce unnecessary snacking.

When made with wholesome ingredients like whole grains, vegetables and lean proteins, these meals deliver long-lasting energy, help keep children feeling full, and support healthy growth and development during the cooler months.

Healthy comfort food recipes

Here are three easy, nutritious, and comforting winter recipes tailored just for kids. These will help boost immunity, support energy and promote healthy growth. The recipes are simple to make, budget-friendly, and packed with seasonal ingredients. We hope your kids enjoy them!

1. Appetiser: Carrot and Sweet Potato Soup

Packed with: Vitamin A, fibre and antioxidants.
Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 large carrots, peeled and chopped
• 1 medium sweet potato, peeled and cubed
• 3 cups low-sodium vegetable or chicken broth
• Salt and pepper to taste

Instructions:

1. Heat oil in a pot and sauté onion and garlic until soft.
2. Add carrots and sweet potato, cooking for 2–3 minutes.
3. Pour in broth and bring to a boil, then reduce heat and simmer until vegetables are soft (15–20 minutes).
4. Blend until smooth and season to taste.
5. Serve warm with wholegrain toast.

2. Main: Hearty Chicken and Veggie Stew

Packed with: Protein, iron and immune-boosting vegetables.
Ingredients:

• 1 tbsp olive oil
• 500g skinless chicken breast, diced
• 1 onion, chopped
• 2 carrots, chopped
• 1 zucchini, chopped
• 1 cup pumpkin or butternut squash, cubed
• 1 can no-added-salt diced tomatoes
• 2 cups low-sodium chicken stock
• 1 tsp dried herbs (thyme or oregano)

Instructions:

1. Heat oil in a large pot and brown the chicken. Set aside.
2. In the same pot, sauté onion and carrots for 3–4 minutes.
3. Add zucchini, pumpkin, tomatoes and herbs. Stir well.
4. Return chicken to pot and pour in stock. Cover and simmer for 30 minutes, until everything is tender.
5. Serve with brown rice or wholegrain bread.

3. Dessert: Warm Apple and Oat Crumble Cups

Packed with: Fibre, vitamin C and natural sweetness.
Ingredients:

• 2 apples, peeled and chopped
• 1 tbsp maple syrup or honey
• ½ tsp cinnamon
• ½ cup rolled oats
• 2 tbsp wholemeal flour
• 1 tbsp olive oil or melted butter

Instructions:

1. Preheat oven to 180°C (350°F).
2. In a small bowl, mix apples, syrup/honey, and cinnamon. Divide into ramekins or a small baking dish.
3. In another bowl, combine oats, flour, and oil/butter to form a crumbly topping.
4. Spoon over apples and bake for 20 minutes until golden and bubbly.
5. Serve warm—optionally with a dollop of Greek yoghurt.

Tips to get kids involved in cooking

Getting kids involved in cooking is a great way to build healthy habits and a positive relationship with food. Even simple tasks can help empower children and stimulate their curiosity about what they eat.

Younger children can wash vegetables, stir ingredients or help set the table, while older children can measure, mix, or even help with safe chopping and prepping under adult supervision. Tasting as they go lets them explore and experience new flavours.

Cooking together also provides quality family bonding time, starts conversations about proper nutrition, and encourages kids to try foods they might otherwise resist. Involving children in meal prep turns healthy eating into a fun, shared adventure. It also equips them with handy life skills at an early age.