Mastering the Muffin Tin Meal

Ok, let me first start by saying this: a muffin tin meal is THE EASIEST meal you will ever assemble in your life. I'm serious. It's all about filling the cups with uncomplicated and whole food. That's it.

To add to this, a muffin tin meal should be one of variety and a combination of things you know your kids likes as well as foods they haven't yet tried or don't know if they like. The food in the muffin cups that your child does like, will get them to the table and get them eating. The other food will be sitting there, staring at them, enticing them to give it a try and take a bite.

Here's a few other reason's why muffin tin meals work so well:

  1. It separates food, so if kids don't like their food touching, then it doesn't unless they decide it does.
  2. Variety! It makes me think of creative ways to full each cup. I never leave an empty cup, always fill it with something.
  3. Presentation: how fun to eat out of a muffin tray instead of a plate!

Muffin tin meals are huge at my house, mostly at lunch. I personally love them because this meal ends up being about using what you've got in my fridge and pantry already prepared and just needing to be assembled, a tapas style. I mean, who doesn't love tapas?!

Here are some healthy ideas to throw into your muffin tin meals. Be creative!


  • carrots
  • cucumbers
  • snap peas
  • english peas
  • sweet peppers
  • cauliflower popcorn (cauliflower cut up into small bites)
  • broccoli
  • olives
  • sauerkraut: seriously, try it with your kids if you haven't yet!
  • salsa (for dipping)


  • berries
  • cherries
  • pear slices
  • apple slices
  • dried fruit like apple chips, an apricot or a date


  • hummus: there are some great store brands or you can make large batches of your own like this one or this one.
  • nitrate free, filler free sausages
  • tuna salad
  • egg salad
  • leftover roast chicken
  • nuts or seeds
  • chickpeas, nothing fancy, just rinsed and served.
  • an egg, either scrambled or hard boiled


  • precook a batch of your favourite grain and then use that throughout the week. Quinoa and brown rice are our favourites.
  • leftover pasta
  • every kind of seed bread


These ideas are a general guide. Just remember to create a dish that is rich in whole foods because then you're creating a meal that is really nutrient dense. More nutrients = beautiful childhood and healthy development.

Have some ideas that I have left out to create a really delicious muffin tin meal? Share them in the comments below!

Much love,