Kid Friendly Meatless Dinners

My children don’t like meat, unless it’s frozen chicken nuggets. So I’ve had to develop a variety of meatless, protein rich meals, although my husband and I usually add meat to ours. So here are a few recipes that you can use to feed the meat hater in your family.

Rice and Bean Tortillas

1 cup cooked brown rice
(brown has more protein and is healthier than white and your children will never notice the difference)
1 can black beans, drained
½ can enchilada sauce (freeze the other half for another meal)
1 cup shredded cheddar cheese

Mix all the ingredients then microwave for 4-5 minutes.
Serve wrapped in a tortilla. Garnish with sour cream. Makes 6-8 servings.

There are about 10 grams of protein per serving when divided into 6 servings.

Meat Addition:
Add 1 cup cooked shredded chicken to the recipe or microwave separately and add meat before wrapping the tortilla (which is what my husband and I do).

Cheese Quesadillas

1 can cheddar cheese soup
½ package taco seasoning
1 cup shredded cheddar cheese

Mix the soup and taco seasoning. Cover half of a tortilla with sauce and then top with cheddar cheese. Fold the tortilla in half and grill on each side until lightly browned.

Garnish with sour cream. Serves 6-8 people. Serve with refried beans and/or Mexi rice for a complete protein.

There are about 6 grams of protein per serving when divided into 6 servings. Add ½ cup of refried beans = 8 grams of protein, or ½ cup of rice = 3 grams protein.

Meat Addition:
Cook diced chicken breast and then add soup and seasoning. Fill the chicken quesadillas first then make cheese quesadillas with the remaining sauce.

Mexi Rice

1 cup brown rice
substitute ½ cup of the water for ½ cup salsa or ½ cup enchilada sauce

Cook rice as directed on the box. Add more water if needed. When done top with cheddar cheese and then cover with the lid for a few minutes to melt the cheese.

For more information about adding protein to your child’s diet visit my parenting blog, My Child Hates Meat.

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About Teresa McEntire

Teresa McEntire grew up in Utah the oldest of four children. She currently lives in Kuna, Idaho, near Boise. She and her husband Gene have been married for almost ten years. She has three children Tyler, age six, Alysta, four, and Kelsey, two. She is a stay-at-home mom who loves to scrapbook, read, and of course write. Spending time with her family, including extended family, is a priority. She is a member of the Church of Jesus Christ of Latter Day Saints and currently works with the young women. Teresa has a degree in Elementary Education from Utah State University and taught 6th grade before her son was born. She also ran an own in-home daycare for three years. She currently writes educational materials as well as blogs for Although her formal education consisted of a variety of child development classes she has found that nothing teaches you better than the real thing. She is constantly learning as her children grow and enjoys sharing that knowledge with her readers.