Low Fat and Appealing to Kids

Eating Well has a wealth of kid friendly low fat recipes. Please visit them for more ideas to encourage healthy eating in your children.

Eating Well’s Pepperoni Pizza


1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

1 cup canned unseasoned pumpkin puree

1/2 cup no-salt-added tomato sauce

1/2 teaspoon garlic powder

1 cup shredded part-skim mozzarella cheese

1/2 cup grated Parmesan cheese

2 ounces sliced turkey pepperoni (1/2 cup)


Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

Eating Well Fish Sticks


Canola oil cooking spray

1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs

1 cup whole-grain cereal flakes

1 teaspoon lemon pepper

1/2 teaspoon garlic powder

1/2 teaspoon paprika

1/4 teaspoon salt

1/2 cup all-purpose flour

2 large egg whites, beaten

1 pound tilapia fillets, cut into 1/2-by-3-inch strips


Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.

Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground.

Transfer to a shallow dish.

Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.

Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.