Food Ideas For Picky Autistic Child: The Ultimate Guide

As a pediatric occupational therapist, I am often consulted as a feeding specialist. One of the first questions I am asked is, “Why is my kid a picky eater?” 

Unfortunately, this question cannot be answered simply. There are so many variables that impact the reason why a child is a “picky eater.” However, finding the right food ideas for picky eaters can make this issue a bit easier for everyone involved.

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Overcome Picky Eating

How to get your autistic child to eat different foods

Autistic children have various dietary concerns including, but not limited to:

• allergies,
• gastrointestinal (GI) issues, 
• sensory issues limiting the textures of food they are willing to take in, etc.

Any of these can cause a child to have a limited food repertoire.

Many studies show that autistic children are more likely to have picky eating habits. Behaviors like a limited food variety, sensitivity to textures, and brand-specific preferences are five times more common in autism than other disorders and 15 times more common than in neurotypical children.

Anxiety is also common in autistic children. As a result, they crave routine and predictability to help control it. Introducing new food can become overwhelming, impacting their behavior. 

What foods do autistic children prefer? 

In my experience, picky eaters often limit their food choices to items like goldfish, pretzels, pasta, chicken nuggets, and fries.

Autistic children may avoid foods that overwhelm their senses, such as those that are too chewy, crunchy, or mushy, and may prefer their foods kept separate on the plate. This may lead to eating habits that are concerning for autism parents. 

A study found that autistic children often display aversions to certain tastes, textures, and smells due to sensory issues.

Every parent wants to know how to get their child to eat a wider variety of foods. My first step is to identify the cause of the problem.

While sensory processing issues are not the only reason for picky eating, there is a strong connection between the two. Our sensory system helps us respond to stimuli, like noticing a loud crash or smelling spoiled food, which is crucial for our safety.

The same sense that helps us avoid harmful foods can sometimes lead to strong negative reactions. For example, while some people enjoy the scent of perfume, others may find it overwhelming.

Similarly, not everyone enjoys the texture of ice cream or can handle its coldness. If a child can’t communicate their discomfort and is forced to eat something they dislike, they might react with behaviors like tantrums or hitting. 

A recent study showed that sensory hypersensitivity significantly affects eating behaviors and can cause behavioral problems. It’s also important to rule out physical or psychological issues, such as dental problems or difficulties with chewing and swallowing.

If these are not the cause, a thorough evaluation by specialists, including a speech pathologist, nutritionist, and occupational therapist, may be necessary.

These professionals can address sensory sensitivities and create an individualized therapy plan to help improve your child’s eating behaviors. 

Breakfast ideas for autistic picky eaters 

Breakfast is the most important meal of the day. It should be nutritious, provide us with energy, and, most importantly – enjoyable for the whole family! Here are two of my favorite breakfast ideas for autistic, picky eaters.

1. Homemade granola

I make homemade granola for my family, and we turn it into a parfait bar. Everyone can make what they want. It is fun, nutritious and delicious.

Here’s what you’ll need:

• 4 cups of old-fashioned rolled oats (I use certified gluten-free granola)
• 2 cups of peanuts (I use a variety of peanuts and bang them with a meat mallet for smaller pieces)
• 1 teaspoon of sea salt
• ½ teaspoon of ground cinnamon
• ½ cup of olive oil (you can use coconut oil)
• ½ cup of maple syrup (you can use honey)
• 1 teaspoon of vanilla
• ¾ cup of dried cranberries
• ½ cup dark chocolate chips

Use a large mixing bowl, pour the cups of oats into the bowl, and add the peanuts, chocolate chips, and cranberries.

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In a separate bowl, mix sea salt, cinnamon, olive oil, maple syrup, and vanilla. Mix well and pour over oats. Bake at 350 for around 22 to 24 minutes until light brown.

Let it cool, and then break it up. You can store it in airtight containers for 1-2 weeks. For the parfait, slice up bananas, strawberries, and blueberries and use good yogurt. Layer yogurt, granola, and fruit. Enjoy!

2. A vitamin-rich smoothie

Another easy breakfast and a way to get your child to eat healthy is blending a smoothie with hidden vitamins that your child would normally taste. 

Smoothie recipe: 

• 1 cup of milk (or nondairy alternative) 
• 1 banana (you can use fresh or frozen) 
• ½ cup of frozen blueberries 
• ½ cup of spinach 

You can add 1 teaspoon of chia seeds or flaxseed, 1 teaspoon of cocoa powder, 1 tablespoon of nut butter, and 2 teaspoons of honey.

Add milk and other ingredients, blend, and serve. Smoothies are a great way to work on improving the muscles in the mouth, as the thicker liquid requires more work to get through the straw. 

3. Protein pancakes

Another great breakfast idea for your picky eater is protein pancakes. Not only are they nutritious and a great source of protein, but they’re really delicious, too!

Here’s what you’ll need:

• 1 ½ cups of rolled oats 
• 3 teaspoons of baking powder 
• 1 scoop of protein powder 
• ½ cup of plain Greek yogurt 
• ½ teaspoon of vanilla extract
• 2 tablespoons of butter (or you can use olive oil) 
• 3 eggs 
• 1 tablespoon of maple syrup

Place the oats in a blender and blend for 45 seconds until the substance is powdery. Add the remaining ingredients. Blend until the mixture is smooth.

Grease a nonstick pan on medium heat. Cook ¼ cup of the pancakes for around 2 minutes, then flip the pancake and cook for another minute. Top with fruit. 

Lunch ideas for autistic picky eaters

Finding lunch ideas for autistic picky eaters can be challenging, especially when sensory sensitivities and food preferences play a significant role. Here are some creative options that might appeal to even the pickiest eaters.

Wraps 

I love keeping things healthy, easy, and affordable. You can use various wraps instead of bread and put anything you want in them, including turkey, cheese, hummus, and sliced thin vegetables. 

Apple slices, carrot sticks, and celery sticks are better “crunchy” alternatives.

Basil pesto

If your child prefers pasta, there are great alternatives, such as gluten-free pasta or rice noodles. You can also make great pesto, stir fry with vegetables, and pack that. 

I use:

• 2 cups of fresh basil 
• ½ cup of walnuts 
• ½ cup of olive oil 
• ¼ cup grated parmesan cheese 
• 2 garlic pieces peeled and chopped 
• salt and pepper to taste 

Place everything in a blender and mix well. Put over cooked pasta. Keep it in the fridge.

Easy dinner ideas for autistic picky eaters

Dinner can be a breeze with the right ideas for autistic picky eaters. Here are simple and delicious meals that cater to specific tastes and textures, making mealtime enjoyable and stress-free for everyone.

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Homemade chicken nuggets 

For homemade chicken nuggets, you’ll need:

• 1 cup of cornstarch 
• 1 ½ cups of panko bread crumbs 
• 1 package of chicken breast sliced into small cubes 
• 1 teaspoon of salt 
• 1 teaspoon of black pepper
• 1 teaspoon of garlic powder 
• ¼ teaspoon of cayenne pepper 
• 2 eggs 
• oil for frying (you can bake if you want to instead) 

Crack the eggs into a ball and mix them. In a separate bowl, combine the spices with the bread crumbs. Place the cornstarch in another bowl. 

Have the bowls lined up with cornstarch, egg, and panko breadcrumb mixture. Rub the chicken piece in corn starch, transfer it to a bowl with egg, and roll it into the breadcrumb mixture. 

Heat the pan on the stove and add one inch of oil (do not have it on too high, or it will burn). Turn after the chicken turns golden brown (a few minutes), and the chicken inside is no longer pink. 

Serve with rice and salad or broccoli. 

Stir-fried tofu with mushrooms and green beans

To prepare the sauce, you’ll need:

• 1 cup of vegetable broth 
• 3 tablespoons of soy sauce 
• 2 tablespoons of rice vinegar 
• 1 tablespoon of brown sugar 
• 1 ½ teaspoons of cornstarch 
• 1 teaspoon of toasted sesame oil 
• ¼ teaspoon of red pepper flakes 
• 12 ounces of mushrooms 

 For the stir fry, you’ll need: 

• 1 package of extra firm tofu cut into 1-inch squares 
• ⅓ cup of cornstarch 
• 3 tablespoons of vegetable oil 
• 3 scallions (chopped) 
• 4 garlic cloves (chopped well or minced) 
• 1 tablespoon of grated ginger 
• 2 cups of green beans (ends trimmed and cut in half) 
• 1 tablespoon of sesame seeds 

Prepare the sauce by mixing it all together and set aside. For the stir-fry, spread the tofu onto a baking tin lined with paper towels and put paper towels on top to soak up the moisture for about 20 minutes.

Once the tofu is dry, toss the tofu into cornstarch and shake off the excess cornstarch.

Add 1 teaspoon of oil, the white part of the scallions, garlic, and ginger to a bowl. Heat a nonstick pan to medium heat and add 2 tablespoons of oil.

Put a paper towel on a plate. Cook the tofu until crisp and brown. When it is done, place the cooked tofu on the plate so the oil can drain.

Place the remaining oil in the pan, add the green beans and mushrooms to the cover, and cook for around 4 minutes. Uncover and continue to cook for around another 3 minutes.

Add the garlic mixture from the bowl to the pan and add the tofu. Mix the sauce and add to the pan. Serve over rice topped with the green part of scallions and sesame seeds.

Healthy snack ideas for autistic children

Many parents ask, “What are the best snacks for autistic children?” Depending on your child’s sensory concerns and needs, I tell parents to utilize foods that provide similar qualities with better nutritional values.

For example, an autistic child may only eat pretzels. When you break a pretzel down, it is a salty, crunchy, and tasty snack. However, they don’t provide much nutritional value.

To replicate the crunch instead of pretzels, try kale chips, nuts, apple slices, celery, and carrots. If it is the salt they are craving, you can have various dips such as peanut butter (if tolerated) or salt water (to dip the celery and carrots in).

Veggie snack cups

Cut up a variety of vegetables and place them in cups or fun containers. Place a variety of dips for them to try, such as hummus, peanut butter (or almond butter), dressings, and more.

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I slice up bell peppers (red, yellow, green), carrots, celery, and cucumbers as choices. 

Rice cakes are a great way to provide crunchy, healthy snacks. You can put avocados, cucumbers with lemon, peanut butter and bananas, cottage cheese, tuna salad, or chicken salad.

Quinoa salad

I make an amazing quinoa salad that I prepare at the beginning of the week and keep in the fridge. It can be used for lunch as well.

Here’s what I use:

• 1/1/2 cup of pre-washed white quinoa
• 2 ¼ cups of water 
• 3-4 limes 
• ¾ jalapeno (seeded and chopped) 
• 1 teaspoon of cumin 
• ½ cup of extra virgin olive oil 
• ¾ cup of cilantro leaves 
• 1 red bell pepper (seeded and chopped)
• 1 (15-ounce) black beans (I use spicy black beans) 
• 3 scallions (chopped) 
• salt and Pepper 
• any other vegetable you like (I have used cucumbers or different beans) 

In a large pan, toast the quinoa on medium-high, stirring often so the quinoa does not burn. It takes around 7 minutes.

Add the water to the pan and salt. Cover and reduce the heat to low and simmer for around 12-15 minutes until the water has become absorbed.

Use a blender and mix together the lime, jalapeno, cumin, salt, pepper, cilantro, and olive oil. It will turn a pretty green.

When the Quinoa has cooled, add the beans, red bell pepper, scallions, and any other choices. Pour the dressing over. You can keep it in the fridge for several days. 

How to make mealtime more enjoyable for your autistic child

Mealtimes can be especially challenging for autistic children and their families. Here are some useful tips on how you can make them more enjoyable:

• Establish boundaries: Make sure you have your child sit in a chair at the table or their designated chair rather than sitting in front of a TV with a snack.
• Limit the amount of juice and milk: Provide your child with water to assist in hydration. Drinks with calories fill your child up so they will not be hungry. 
• Do movement and sensory activities: Set up a simple obstacle course, like having your child retrieve puzzle pieces by frog jumping or bear walking, to improve motor skills. Afterward, let them play with rice, beans, or kinetic sand or use a spoon to practice fine motor skills.
• Set realistic goals: If you are able to have your child sit at the table for 10 minutes, then that is what you will work with to start and gradually increase the time they can be present at the table.
• Encourage trying the food they want to eat initially: This will help them make a positive association with sitting at the assigned chair and eating something they enjoy. Gradually shift the food to a less desirable food.
• Let your child help you prepare food: Having your autistic child help you cook by measuring, mixing, and pouring allows them to learn the process of cooking and baking. It is also a great way to improve fine motor skills, as well as life and social skills.

Trying different food ideas for a picky autistic child

Having a balanced diet for a child diagnosed with autism is challenging. It is important to utilize resources that are available to you and your child.

Speak with your doctor about a referral, if necessary, to help provide an individualized eating program. This may help you introduce new food to your autistic picky eater and help your child improve their food repertoire.

Many of my clients, after receiving appropriate therapy, have made tremendous progress in not only feeding, but in social skills as well.

FAQs

Q: What foods do autistic children prefer?

A: Autistic children may prefer foods with predictable textures and flavors, such as crunchy snacks or plain, familiar foods. Often, they gravitate towards foods that are easy to chew and visually simple, which can help reduce sensory overload during meals.

Q: What are good meals for autistic children?

A: Meals that balance nutrition with sensory-friendly textures work well, like soft rice dishes, mild-flavored proteins, or pasta with light sauces. Including a variety of colors and familiar textures on the plate can also encourage a more enjoyable eating experience.

Q: What are the best snacks for autistic children?

A: Crunchy snacks like apple slices, rice cakes, or veggie sticks are often appealing, along with simple, low-sugar options like yogurt or cheese. These snacks provide sensory satisfaction and essential nutrients without overwhelming flavors.

Q: Why do kids with autism refuse to eat?

A: Autistic children may refuse food due to sensory sensitivities to textures, tastes, or even smells that feel overwhelming. Changes in routine, high anxiety, or specific preferences for sameness can also impact their willingness to try new or different foods.

Q: What foods should a child with autism avoid?

A: Highly processed foods, artificial additives, and sugary snacks can negatively impact behavior and sensory sensitivities in some autistic children. For those with sensitivities, foods containing gluten or casein may also be best avoided, though dietary choices should always be individualized.

Resources 

Dovey TM, Dunn W., Kumari V Blissett J.(2019) Eating behavior, behavioral problems and sensory profiles of children with avoidant/restrictive food intake disorder (AFRID), autistic spectrum disorders or picky eating: Same or different? European Psychiatry, 2019;61:56-62. doi 10.1016/j.eurpsy 2019.06.008 

Ehrmann Feldman D., Dunn W., Gisel E. (2011). Association of Sensory Processing and Eating Problems in Children with Autism Spectrum Disorders. Autism Research and Treatment Volume 2011. Article ID 541926.  https://doi.org/10.1155/2011/541926

Esposito M, Mirizzi P, Fadda R, Pirollo C, Ricciardi O, Mazza M, Valenti M. Food Selectivity in Children with Autism: Guidelines for Assessment and Clinical Interventions. International Journal of Environmental Research and Public Health. 2023; 20(6):5092. https://doi.org/10.3390/ijerph20065092 

Mayes S. D., Zickgraf H. (2019). Atypical eating behaviors in children and adolescents with autism, ADHD, other disorders, and typical development. Research in Autism Spectrum Disorders, 64, 76–83.  https://doi.org/10.1016/j.rasd.2019.04.002