Sprinkles for Picky Eaters

Let me introduce you to the magic of ✨SPRINKLES✨when it comes to feeding your child!

We love to sprinkle all kinds of things on our foods. It’s a great way to help engage a child – especially a picky eater- with a new/less favorable food.


Just like dips ( check out this post), sprinkles can be a great way to add extra nutrients as well!

Hemp hearts

Hemp hearts are the soft inner part of hemp seeds after the outer shell has been removed. The tiny cream and green-colored seeds are sometimes referred to as shelled or hulled hemp seeds.

Hemp hearts are a great source of fiber, protein, healthy fat & magnesium. They also contain all nine essential amino acids making them one of the few plant-based proteins that are also complete proteins.


Chia seeds

Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America.

Chia seeds are also great for added protein, healthy fat, and iron.

Chia seeds are great for littles due to their high in several nutrients that are important for bone health, including calcium, phosphorus, and magnesium.


Ground flaxseed

Ground flaxseed is another protein and healthy fat that’s also a source of potassium & iron!

Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function.

It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism


Parmesan cheese

Parmesan cheese is a fun way to add protein & calcium!

Due to its protein and fat content, this cheese is an energy-dense food, meaning it is a great way to “bulk up” less calorie-dense foods such as veggies – plus it makes them taste so much better.

This cheese also provides many nutrients that are essential for bone health, including calcium, phosphorus, and zinc.


Nutritional yeast

Nutritional yeast has a similar “cheesy” flavor but is plant-based & a great source of B vitamins & protein!


Regular sprinkles

Regular sprinkles are also a fun option and a pop add color to plain foods! (Yes a pinch of sprinkles is an added sugar but well worth it in my book if it helps kids learn to eat the others foods under the sprinkles 🤗)

Final Thoughts

I love to save empty seasoning shakers or use empty salt/pepper shakers to fill with these “sprinkles” and let Jax have fun adding them to his meals. Plus I can feel great knowing he is getting extra nutrients.

Parenting is tough, but parenting a picky eater can make meals downright stressful. But it doesn’t have to be!

Small changes to foods they already eat and engaging them with their food in fun new ways can make meals more enjoyable for everyone – you included!


Published by snackswithjax

Sarah is the creator and mom behind "Snacks with Jax", a social media community of over 85,000 parents/caregivers, where she shares her son's meals, nutrition information, and evidence-based tips for feeding children. She is a Certified Health Education Specialist with a Bachelor's degree in Nutrition emphasizing in Wellness from Texas Woman's University and years of experience as a culinary instructor working with ages 2+. She has coached hundreds of parents & caregivers through the journey introducing solids to babies and also navigating picky eating with toddlers and older children. Her focus is on establishing a life-long healthy relationship with food for children while also empowering, encouraging, and educating their adult caregivers.

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