If your toddler is hesitant about certain foods, you are not alone. Picky eating is a common phase in toddlerhood – and while it can be frustrating, there is good news: getting kids involved in the kitchen may be the secret to turning things around.

We spoke to Mariah Reil, a Registered Dietitian at Sanford Health, to explore the benefits of involving your kids in the process and easy ways to let your toddler help in the kitchen.

Why Cooking with Toddlers Matters

Letting your toddler help in the kitchen is not just about keeping them busy – it can have lasting benefits on their eating habits and self-confidence. “Involving kids in the kitchen is a great way to increase their interest in the meal and build their knowledge of cooking,” says Mariah.

Getting toddlers hands-on with food – chopping (with kid-safe tools), mixing, even just observing – lets them explore ingredients in a pressure-free environment. “Kids are actually more likely to try a new food outside of meals, like sneaking a pepper while chopping! When a child can explore and understand the different components and ingredients in a dish, they may be more inclined to try it at the dinner table,” Mariah adds.

Mariah recommends introducing foods in a neutral and informative way to help shape a child’s lifelong relationship with eating. For example, take time to explain what different foods can do for our bodies when we eat them. You can say: “Thank you for helping me cook this chicken! Chicken has protein in it, which helps our muscles get strong so we can run and play.” She explains, “When we focus on what foods can do for our bodies in a positive or neutral tone, it helps inform a child’s inner dialogue around food and eating, which impacts their body image and relationship to food as they grow and mature.”

Safe and Simple Kitchen Tasks Toddlers Can Do (Ages 1–3)

You do not need to hand your toddler a full recipe to make them feel involved. There are plenty of safe, toddler-friendly kitchen tasks that give them a sense of purpose:

Observing: “Toddlers like to feel they are part of the action, so allowing them a safe space to watch you cook, such as a toddler kitchen tower, highchair positioned towards you, or chair/stool, can be really exciting for the child,” says Mariah.

Dumping and Pouring: Let them pour pre-measured ingredients or dump ingredients into a bowl.

Stirring and Mixing: Toddlers love using wooden spoons or rubber spatulas to mix.

Cutting (with supervision): Older toddlers can help ‘cut’ ingredients with plastic kid-safe knives and utensils.

Setting the Table: Ask them to place one (non-breakable) plate or spoon at a time. It is simple, but it builds confidence and independence.

Boosting Development Through Kitchen Play

Cooking is more than just prepping a meal – it is a fantastic developmental activity. Mariah recommends explaining things as you go – for instance: “When boiling water, explain that the ‘smoke’ they see is steam, a ‘cloud’ water makes when it gets hot!” Talking through each step turns the kitchen into a learning lab. Here are some simple ways you can support your toddler's development in these key areas:

Cooking With Toddlers: A Strategy for Picky Eaters

For many families, picky eating is the biggest challenge at mealtime. But the kitchen can actually be a pressure-free space to explore new foods.

“Exposing kids to different foods outside of the meal itself can take the pressure off to actually eat it. The child doesn’t feel the expectation of having to taste or eat what’s on the plate, they simply get to explore the food with their senses and watch the magic happen when ingredients become a new dish!” Mariah explains. When food becomes something they interact with, rather than something they have to eat, toddlers often feel more relaxed and curious. Mariah adds, “Toddlers are curious, and when they get to explore in the kitchen with an adult, they may be more inclined to taste a food along the way in the cooking process!” Read more about how to make food interesting for picky eaters here.

Making Kitchen Time Fun for Toddlers

The key to getting toddlers excited in the kitchen is to keep it playful and let them feel like they are in charge. Mariah says, “Let them feel in control!” Ask them things like:

“Allowing them to make a choice is very important. Kids are often told ‘no’ throughout the day and can sometimes exert their only sense of control at mealtime by refusing to eat a new food. Allowing them the freedom to make their own choices, within a set of boundaries, feels good to the child!” Mariah adds.

It is also important to let them explore new foods with their five senses. Mariah explains, “For picky eaters, tasting a new food is not the first step in liking it. We explore foods with all our senses, and sometimes it takes time to decide whether a child wants to try a new food. Lean into the experience by asking them to explore each ingredient with you. Ask, “What color is this food? What does it smell like? Can you squeeze it between your fingers? What does it feel like?” When there is no pressure to eat the food, the child may feel more inclined to explore it and in time, try it.” To make food exploration more playful, try our FREE Food Bingo printable game. This printable game puts a creative twist on the classic format, helping toddlers discover new foods while learning facts about healthy choices. As you prepare a meal or pick out ingredients for your upcoming meal, invite your child to find and mark off items on their bingo card. For example, “Can you spot something green like the broccoli on your card?” or “We’re using carrots today – let’s check if it’s on your bingo sheet!” Keep the printable game handy to make kitchen time a fun, educational experience.

Mariah also suggests letting children observe as you cook. “It can also be helpful for picky eaters to observe the cooking experience and see what ingredients go into a dish that they otherwise might reject out of fear of the unknown. When possible, try to give kids context and language for different flavors. For example, a 4-year-old may not yet have words like bitter, sweet, savory, salty, sour, etc. Their only word may be ‘yucky’. Try to redirect the reaction by allowing them to taste foods within each category while cooking and give context to different flavors,” she explains. This will enhance their confidence and help build their vocabulary surrounding food. Although this skill takes practice, it can help with picky eaters.

Keeping the Mess (and Stress) Under Control

Worried about spills and chaos? That is normal! But you do not have to go all-in every time. Mariah advises, “Give specific tasks and set boundaries! It’s okay to tell the child, ‘Mommy is going to pour the milk in the pot, but can you please go get me a spoon to stir it with?’” They will still feel included and get to experience the fun of helping in the kitchen. Remember, not every meal needs to be a toddler project. Even 5 minutes of involvement makes a difference.

Whether your toddler is a picky eater or appreciates trying new foods, getting them involved in the kitchen can strengthen your bond, support healthier eating habits, promote learning, and reduce stress at mealtime. By offering safe tasks, using age-appropriate tools, and embracing the occasional mess, you are helping your child develop important life skills – and maybe even a love for cooking that lasts a lifetime.

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