Eating habits change during adolescence primarily because teens tend to eat most of their meals outside the home, where their food choices are driven by convenience and peer influence (1). Identifying easy but healthy recipes for teens to cook can help them choose foods that aren’t based on appearance and taste rather than their nutritional value. Simply instructing your teen to eat healthy isn’t enough. Instead, try to increase their interest in food and nutrition by involving them in meal planning and preparation. Experts suggest that cooking with teens is a fun way to help them recognize the importance of healthy eating habits (2).

Read this post to learn some easy-to-cook, engaging, and nutritious recipes that will make cooking with teens an enjoyable and rewarding experience.

Simple but Healthy Recipes Teens Can

Cook

Here is the list of simple recipes your teen can cook for himself and others in just a few minutes. These recipes are easy to prepare and do not require special cooking skills.

1.

Tofu and vegetable taco

Image: Shutterstock

You’ll need

: 1 corn tortillas 1/4 cup silky tofu (pureed) 3 tablespoons white cabbage (finely grated) 3 tablespoons onion (finely chopped)

• 3 tablespoons tomato (finely chopped)

1/2 tablespoon lemon juice 1 tablespoon

• salsa sauce

1/2 teaspoon dried herb mixture 1/2

• teaspoon
• garlic powder
• 1/4
• teaspoon
• salt
• 2 tablespoons peanut

oil How to

do:

1. Put a tablespoon of oil, salt, dried herb mixture, garlic powder and lemon juice in a bowl. Add mashed tofu and mix well.

1. Heat the remaining oil in a skillet over low-medium heat. As the oil heats up, add the onions and fry them until golden brown.

1. Then, add the tomatoes, cabbage, tofu mixture and sauce. Mix all the ingredients well and cook for two or three minutes.

1. Once the vegetables become tender, transfer the tofu mixture to a bowl and heat the taco in the same pan for two to three minutes.

Place the taco on

1. a plate, put the tofu mixture in its center, and the taco will be ready to serve!

2. Devilish egg and toast Image

:

Shutterstock

You’ll need

:2 hard-boiled eggs 1/2 cup

• plain unsweetened Greek yogurt

1/

• 4 cup parsley (freshly chopped)

1/2 teaspoon lemon juice 1/2 teaspoon

• mustard sauce 1/2 teaspoon garlic

powder

• 1 teaspoon
• dried herb mixture

Salt, to taste Black pepper powder

• , to taste

How to do:

1. Cut the hard-boiled eggs into two halves and take out the yolks in a mixing bowl. Put the egg whites on a plate.

1. Add Greek yogurt, mustard sauce, garlic powder, lemon juice, salt and black pepper powder to the yolk and mix everything well with a fork until you get a smooth paste.

1. Pour the mixture into the sliced egg whites and sprinkle over the filling with the herb-parsley mixture. Ta-da.., devilish eggs are ready to serve!

1. Let your teen choose healthier bread options, such as seedless whole-grain bread or seedless multigrain baguette.

3. Vegetable omelette with toast

Image: Shutterstock

You will need:

1 egg (smoothie) 1/2 onion (chopped) 1/2 tomato (finely chopped) 1/2

• bell pepper (thinly sliced

) 2

• tablespoons corn (boiled

) 1

• tablespoon sesame seed oil

1

• teaspoon mixed cheese (grated

)

• 1/2 teaspoon dried herb mixture
• Handful of baby spinach (chopped)

How to:

1. Add all ingredients, except cheese, in a bowl and whisk well with a fork or whiskers. Set the bowl aside.

1. Now, heat the oil in a skillet over medium heat. As the oil heats up, pour the egg mixture into the pan and cook until both sides turn golden.

1. Once this is done, transfer the egg to a plate and serve with toasted whole wheat bread. You can also add mashed potatoes and boiled beans.

4. Hamburger image

:

Shutterstock

You will need

:2 whole grain burger buns without seeds 1/2 cup cottage cheese (chopped) 1 bell pepper (finely chopped) 1/2 red onion (chopped) 1/2

• plum tomato

(chopped) 2 tablespoons

• parsley (chopped) 1 tablespoon
• olive oil

1 teaspoon

• dried herbs mixture
• 1/
• 4 teaspoon salt

How to:

1. Heat the olive oil in a skillet over medium heat. As the oil heats up, add the chopped onions and sauté until they become translucent.

1. Next, add the tomatoes, pepper, parsley, dried herb mixture and salt. Mix all the ingredients well and let them simmer for five minutes.

1. Once the pepper and tomato become slightly soft, add the cottage cheese and mix everything well. Cook the mixture for five minutes over low heat and then transfer it to a plate or bowl.

1. Toast the hamburger buns in the same pan until they turn light brown on both sides.

1. Next, put the cottage cheese mixture between the burger buns, and voila, they’re ready!

1. Let your teen experiment with the recipe and make different burgers with healthy ingredients like lean meat or legumes.

5. Chicken

bacon ranchera wrap

Image: Shutterstock

You’ll need

:2

• whole wheat tortilla wraps

4

• slices bacon (cooked and

chopped) 2

• cups romaine lettuce

(chopped) 1 cup

• leftover chicken (coarsely

grated) 1 cup

• ranchero dressing

1/2 cup

• low-fat cheese (grated

) 1/4 cup green onions (chopped) 1/4 cup

• plum tomato (chopped) 1
• teaspoon olive oil

How to make:

1. Put lettuce, cheese, chicken, bacon, onion, tomato and ranch dressing in a bowl. Mix well until everything combines.

1. Spread the chicken mixture in tortilla wrappers and roll them up. Place the wrappers on a plate and set the plate aside.

1. Now, heat the olive oil in a roasting pan and roast the wrappers for five to six minutes. The wraps are ready!

6. Mac

with cheese

Image: Shutterstock

You’ll need

:2 cups

• low-fat milk 2 cups
• cheddar cheese (grated

) 1 cup

• elbowed macaroni (cooked)

1/4 cup unsalted

• butter

1/

• 4 cup all-purpose flour 1/
• 2 teaspoon dried herbs mix with salt
• A pinch of black pepper powder

How to:

1. Melt the butter in a skillet over medium-low heat. As the butter begins to bubble, add all-purpose flour, salt, and powdered black pepper. Mix well to obtain a smooth mixture.

1. Slowly pour the milk and cook the mixture for five minutes while stirring continuously.

1. Add cheddar cheese to the mixture and cook for three to four minutes until the cheese melts and begins to bubble.

Fold the cooked macaroni

1. into the mixture and cook for one minute until the macaroni is covered with the cheese sauce. So easy to cook for your teen, right?

7. Egg sandwich

Image: Shutterstock

You will need

:2 slices of multigrain bread (corners are removed) 2 eggs (smoothies) 1/2 red onion (chopped) 1/2 tomato (chopped) 2 teaspoons

• mozzarella cheese (grated) 2 teaspoons
• parsley (finely chopped)

1

• tablespoon rice bran oil

1/4

teaspoon

• dried herbs mix 1/8 teaspoon
• sea salt

How to do:

1. Put eggs, onion, tomato, parsley, herb mixture and salt in a bowl. Mix well with a fork until the mixture becomes foamy.

1. Heat the oil in a skillet over medium heat. Pour the egg mixture into the pan while stirring continuously and cook the eggs until the scrambled egg looks well cooked.

1. Fill the scrambled egg between the slices of bread and cut the hot serve sandwich.

1. Next time, ask your teen to make a sandwich out of leftover foods to improve his or her meal planning and preparation skills.

8. Salsa and cheese nachos

Image:

Shutterstock

You’ll need

:1

• tortilla chip pack

For cheese sauce: 1 cup

• cheddar cheese

1/2

• cup low-fat milk

1

• tablespoon unsalted butter

1 teaspoon (

• all-purpose flour

) 1/2 teaspoon tomato ketchup

• 1/2 teaspoon hot sauce (optional

)

For sauce

1 plum tomato (peeled, seeded and chopped) 1/4 cup red onion (finely chopped) 1/4 cup red bell pepper (finely chopped) 1/4

• cup parsley (finely chopped
• )

1

• tablespoon lime or lemon juice
• 1/4 teaspoon sea

salt

How to make:

1. Melt butter in a thick-bottomed saucepan over medium heat. As the butter begins to bubble, add all-purpose flour while stirring constantly until the mixture forms a thick roux.

1. Add milk, cheese, tomato ketchup and hot sauce. Mix the ingredients well and add more milk to adjust the thickness of the sauce, if necessary.

1. Once the sauce starts to bubble, turn off the heat and set the pan aside to cool.

1. Take a bowl and add all the ingredients for the sauce. Mix well.

1. Line the tortilla chips on a plate and place them with alternating layers of salsa and cheese sauce. Add a final layer of fresh vegetables, such as boiled corn, chopped red tomato, and your salsa and cheese nachos are ready!

9. Quesadilla

Image: Shutterstock

You’ll need:

1

• whole-grain tortilla

1/2 cup

• cheddar cheese (freshly grated

) 1/4 cup black beans or

• pinto beans (rinsed, drained and cooked

) 1 tablespoon red pepper or pepper

• roasted in jars

(chopped) 1 tablespoon red onion or green onion (chopped) 1 tablespoon

• corn (boiled

) 1

• tablespoon pickled jalapeño (chopped)

1 teaspoon

• dried herb mixture 1 teaspoon

avocado

• oil

How to do:

1. Heat a skillet over medium-low heat. As the oil heats up, place the tortilla in the pan and heat it for about 20 to 30 seconds, turning it halfway.

1. Sprinkle about half of the cheese on the middle of the tortilla and layer the cheese with beans, onions, peppers, and jalapeño.

Add over the

1. remaining cheese and fold over the tortilla. Brush the top of the quesadilla with oil and turn the tortilla over with a spatula.

1. Cook the quesadilla for about two to three minutes until its bottom becomes golden and crispy.

1. Now, brush some oil on the other side and turn it over. Cook until the other side also becomes golden and crispy.

1. Once this is done, turn off the heat and transfer the quesadilla to a plate. Set the plate aside to cool. Cut the quesadilla with a pizza cutter and serve.

1. Like your teen teachers making a quesadilla, ask them below to make the tortilla from scratch at home.

10. Spaghetti

Image: Shutterstock

You’ll need:

2

• cups dried spaghetti
• 6 garlic cloves

1/2 cup panko breadcrumbs 1/3 cup

• parmesan

(freshly grated) 1/3 cup

• parsley (freshly chopped

) 1/4

• cup virgin olive oil

1

• tablespoon unsalted butter

1/

• 4 teaspoon red pepper flakes (crushed

)

• Kosher salt, to taste
• 1/2 lemon (juice and zest)

How to do:

1. Prepare spaghetti according to the instructions given on the package. Drain the spaghetti, reserving at least one cup of pasta water. Transfer spaghetti to a bowl and set aside.

1. Heat three tablespoons of olive oil in a pan. While the oil heats up, chop three cloves of garlic and put them in a bowl. Add breadcrumbs, red pepper flakes and salt. Mix well and pour the mixture into the pan.

1. Cook the mixture for about three minutes until the breadcrumbs turn golden and the garlic releases some fragrance.

1. Once done, remove the breadcrumbs from the pan and wipe the pan with a paper towel.

1. Heat the remaining olive oil and butter in the same pan. While the oil and butter heat, finely cut the remaining garlic cloves and add them to the pan. Sauté the garlic for about two minutes until golden and aromatic.

1. Add the cooked pasta and mix. Add the lemon juice, lemon zest, parmesan and pasta water to make the pasta a little spicy.

1. Add the parsley and three-quarters of the bread crumbs. Mix the spaghetti well and add the remaining breadcrumbs. Transfer spaghetti to a bowl and serve immediately.

1. Once your teen becomes familiar with this simple recipe, guide him to experiment with its ingredients and make a healthier spaghetti.

11. Garlic Fried

Rice (Leftover Rice Recipe

)Image: Shutterstock

You’ll need:

1 cup

• leftover rice

1

• /2 cup carrot, French beans and parsley

(chopped and cooked) 3-4 garlic cloves (thinly

• sliced) 3-4 garlic cloves

(chopped) 2 tablespoons

• chives (finely chopped) 2 tablespoons
• olive oil

1 tablespoon

• sesame seeds (toast) 1 tablespoon sauce
• Low-sodium soybeans 1 tablespoon
• unsalted butter 1/2 teaspoon black pepper powder
• Salt, to taste

How to do:

1. Heat the oil in a skillet over medium-hot heat. Add the sliced garlic and sauté until they turn light brown and crispy. Remove the garlic slices from the pan and pour the oil into a small bowl.

1. In the same pan, melt the butter over medium-low heat. Add the chopped garlic and black pepper powder. Sauté until the garlic turns pale brown.

1. Add sliced garlic, garlic oil, vegetables, cooked rice, salt and soy sauce. Increase the flame and mix everything well until the rice begins to sizzle.

1. Turn off the heat and transfer the rice to a serving bowl. Garnish with fried garlic slices and spring onion.

12. Ham and cheese sliders

Image: Shutterstock

You’ll need:

4

• sweet Hawaiian muffins
• 4 tablespoons unsalted butter (melted

) 1 tablespoon

• Dijon mustard

1 tablespoon honey 1

• tablespoon parsley (dried

) 1/8 teaspoon onion powder 1/

• 8 teaspoon

garlic powder 1/

• 2 pound honey ham (cooked and thinly sliced) or chicken slices, Nitrate-free turkey or roast beef
• 1/2lb. Swiss cheese (thinly sliced)

How to make:

1. Preheat oven to 350°F (176°C). Line a baking sheet with parchment paper and set aside.

1. Add melted butter, mustard, dried parsley, honey, onion powder and garlic powder in a small bowl. Mix well.

1. Cut the Hawaiian rolls in half to separate their top from the bottom. Place the backgrounds on the baking sheet and place them with half of the ham.

1. Next, add a layer of Swiss cheese and top with the remaining ham slices. Finally, cover the filling with buns to make the sandwich.

1. Brush the buns with the butter mixture and put the baking sheet in the oven with a lid closed with aluminum foil.

1. Bake the sliders for about 12 minutes. Then, take the baking sheet out of the oven and put it back inside the uncovered oven. Bake the slider for an additional ten minutes.

1. After ten minutes, take the baking sheet out of the oven and set it aside so that the sliders reach room temperature. Serve with homemade sauce or ketchup.

13. Scrambled Tofu

Image: Shutterstock

You’ll need

:1 cup

• silky (scrambled) tofu

1/4 cup

• cremini mushrooms

(chopped) 1/

• 4 cup parsley

(chopped) 1

• small red onion (diced

) 1

• plum tomato (chopped)

1

• tablespoon olive oil

1 teaspoon

• dried herb mixture 1/8 teaspoon
• sea salt

How to:

1. Heat the olive oil in a skillet over medium heat. As the oil heats up, add the onions and sauté until they turn light brown.

1. Add tomatoes, herbal mixture, salt, parsley and mushrooms. Cook until vegetables are crushed.

1. Add the scrambled tofu and cook the mixture over high heat for about five minutes until everything combines.

1. Turn off the flame and transfer the tofu to a bowl. Serve with pita bread or any bread of your choice.

1. Encourage your teen to add more seasonal vegetables to make this recipe

14. Watermelon fries with

coconut lime sauce

Image: Shutterstock

You’ll need

:1 cup

• watermelon (cut into semi-thick fingers

) 1

• /2 cup

unsweetened coconut yogurt

• 2 teaspoons Tajin Classic seasoning

1

• tablespoon

coconut sugar 1 lime (juice and zest)How to do: Add yogurt, coconut sugar,

• lemon juice and zest

1. in a small bowl. Mix well and set the bowl aside.

1. Place the watermelon slices on a plate and serve with coconut and lime yogurt. Healthy and simple!

15. French Toast

Image: Shutterstock

You’ll need

:3

• thick slices of bread

1 egg

• 2/3 cup low-fat

milk 1 teaspoon vanilla paste 1/4 teaspoon ground

• cinnamon 1/4 teaspoon
• ground nutmeg
• Salt

, to taste

How to do: Put egg, milk, salt, spices

• and vanilla

1. paste in a bowl. Beat together to make a smooth mixture. Set the bowl aside.

1. Heat a skillet over medium-high heat. Soak each slice of bread in the egg mixture and place them in the pan. Cook both sides until golden brown and serve hot. A simple recipe your teen can make on their own.

16. Pancake image

:

Shutterstock

You’ll need

:1 cup all-purpose flour 11/

• 4 cup low-fat milk

1

• egg

2

• tablespoons unsalted butter (melted) 1 tablespoon

brown sugar 1tablespoon

• cooking oil
• 11/2 teaspoon baking powder
• 1 teaspoon

sea

salt

How to:

1. In a large bowl, sift the all-purpose flour, baking powder, salt and sugar. Mix well.

1. Pour in the milk, egg and melted butter, and mix well until a smooth dough is formed. Set the bowl aside.

1. Heat the oil in a skillet over medium-high heat. As the oil heats up, pour a ladle of dough into the pan. Cook the pancake for two to three minutes on each side until both sides turn brown. Serve hot with a cup of fresh berries and some agave nectar on top.

17. Egg Muffins

Image: Shutterstock

You’ll need

:2

• eggs

4

• cherry tomatoes (cut in half

) 1/4 cup fresh spinach (chopped into thick pieces) 1/4 cup

• mozzarella cheese (grated

)

• 2 tablespoons onion (finely chopped)
• 1 tablespoon cooking oil
• Salt and pepper, to taste How to

do:

1. Preheat oven to 350°F (180°C). Grease a muffin pan with oil and set it aside.

1. In a large bowl, mix the eggs, onion, salt and pepper. Pour the mixture into the muffin pan by filling each cup of muffins halfway.

1. Put the muffin can in the oven and bake for 15 to 20 minutes until the muffin crust turns golden.

1. After 20 minutes, remove the muffin pan from the oven and keep it on a rack to cool.

1. Serve as many muffins as needed and store the rest in an airtight container for up to four days.

18. Roasted

salmon

Image: Shutterstock

You will need

:2

• salmon fillets 2 garlic cloves

(chopped) 1 tablespoon

• unsalted butter (melted

) 1

• /2 tablespoon lemon juice

1 teaspoon parsley (finely chopped)

• 1 teaspoon dill (finely
• chopped)
• Salt and pepper powder, to taste
• Cooking oil, for greasing

How to do:

1. Preheat oven to 375°F (190°C). Grease a baking sheet with a little cooking oil and set it aside.

1. Mix the melted butter and lemon juice in a small bowl and keep the bowl aside.

1. Place the salmon on the baking sheet and brush it with the mixture of butter and lemon juice. Sprinkle over chopped garlic, salt and pepper.

1. Put the baking sheet in the oven and bake the salmon fillets for 12 to 15 minutes until well cooked.

1. After 15 minutes, remove the fish fillets from the oven and transfer them to a serving plate. Sprinkle chopped parsley and dill before serving.

19. Vegetable

oats

Image: Shutterstock

You’ll need

:3 cups water 1 cup rolled oatmeal 1/4 cup red onions (chopped) 1/4 cup tomato (chopped) 1/

4 cup

• carrot (chopped)

1

• /8 cup green peas

1

• teaspoon dried herb mixture 1 teaspoon
• olive oil
• Salt, to taste

How to

do:

1. Heat the oil in a skillet over medium heat. As the oil heats up, add the onions and sauté them until they become translucent.

1. Add all vegetables and salt. Cook the mixture for five to seven minutes until the vegetables become tender.

1. Add dried herbs, oatmeal and water. Mix well and cook the oatmeal for seven to ten minutes.

1. Turn off the heat and transfer the oatmeal to a serving bowl. You can improve the flavor of the recipe by adding some lemon juice.

20. Slow cooker Image

:

Shutterstock

You’ll need:

1 cup

• nitrate-free turkey or roast chicken slices

1 cup

• cheddar cheese (grated

) 1/2 cup

• frozen potato chips

1/2 cup low-fat milk 1/2

• cup mushrooms

(chopped into thick pieces)

• 3 eggs (smoothies

) 1 yellow onion (chopped) 1

• red pepper (chopped)

1

• tablespoon olive
• oil 1/2 teaspoon garlic

powder Salt, to

• taste

How to make:

1. Put olive oil, half of the beaten eggs, milk, garlic powder and salt in the slow cooker. Mix well until all ingredients are combined.

1. Place the egg mixture with half of the hash browns, meat slices, onion and cheese. Repeat layering until all egg mixture is exhausted.

1. Close the lid of the slow cooker and set the temperature to low heat. Cook the casserole for about six hours until the eggs are fluffy and curdled.

1. Once this is done, serve some casserole and store the rest in an airtight container for later use.

21. Baked zucchini chips

Image: Shutterstock

You’ll need

:1 zucchini (thinly sliced) 1/2 teaspoon onion powder 1/2 teaspoon

garlic powder 1
• /2 teaspoon red chili powder
• 1 tablespoon
• virgin

olive oil

How to do it:

1. Preheat oven to 300°F (148°C). Line a baking sheet with parchment paper and set aside.

1. In a small bowl, mix the onion powder, red chili powder, oil, and garlic powder.

1. Put the zucchini slices on the baking sheet and brush them with the onion powder mixture.

1. Place the tray in the oven and bake the zucchini for about 90 minutes until its edges become golden and crispy. Serve with a homemade sauce of your choice.

In addition to these, your teen can try to prepare the following simple but healthy recipes with you.

1. Avocado soup
2. Broccoli and cheese quiche
3. Baked oatmeal loaded with fruits
4. Fish fajitas
5. Pizza omelette

References: