If you’re a parent of a picky eater, you’re not alone—and you’re not out of options either. One of the most effective (and surprisingly fun!) ways to encourage kids to explore new foods is to bring them into the kitchen.
When kids help make the food, they’re much more likely to taste it—and like it. Here’s why getting your little ones involved in cooking can help expand their palates and boost their confidence, too.
1. It Gives Them a Sense of Ownership
When kids cook, they feel proud of what they've made. That sense of ownership often leads to curiosity and excitement about the final result. Even if it’s a food they’ve turned their nose up at before, the fact that they made it changes the story.
It’s no longer “green stuff” on a plate—it’s their creation. Suddenly, a spinach and cheese quesadilla or a colorful veggie stir-fry isn’t so scary. It’s theirs, and they want to know what it tastes like.
💡Try this: Let your child choose a new vegetable at the store and find a simple recipe together. When they’ve helped prep it, plate it, and serve it, chances are they’ll be eager to try at least one bite.
2. They Get Familiar With the Ingredients
A lot of food hesitancy comes from unfamiliarity. Kids (and let’s be honest, even adults) are less likely to try something when they don’t know what it is. Cooking demystifies food.
When your child peels a sweet potato, rinses lentils, or chops zucchini using a kid-safe knife like those from Tovla Jr, those foods go from “weird and suspicious” to “normal and known.” They’ve touched them, smelled them, and seen how they change during cooking. The mystery is gone—and so is a big part of the resistance.
3. It’s a Sensory Experience Before It Hits the Plate
Kids are naturally curious and sensory-driven learners. Cooking gives them a hands-on experience with food before it’s ever on the fork.
They get to smell herbs, squish dough, hear the sizzle of onions in a pan, and watch batter turn golden brown in the oven. This multi-sensory experience is powerful—it builds a relationship between the child and the food long before it’s time to taste it.
Even if they’re unsure about eating something, they’ve already had fun playing with it—and that positive experience increases the chance they’ll give it a try.
4. It Removes Pressure From Mealtime
One of the biggest challenges around new foods is the pressure that builds up at the dinner table. "Just try it!” “One bite, please?” These well-meaning nudges can sometimes create tension.
But when kids help prepare the meal, the emphasis shifts from eating to creating. It’s no longer about performing at the table—it’s about the joy of making something together.
When mealtime comes around, the pressure is lower. Kids may taste new foods on their own terms, without the power struggle. And more often than not, they’ll surprise you by reaching for what they helped make.
5. It Sparks Curiosity About How Food Works
Kids are naturally curious—cooking is full of little science experiments and cause-and-effect moments that get their minds working.
Why does the pasta get soft? Why do the onions change color? What happens when we freeze bananas and blend them? When kids are asking questions about food, they’re engaged—and that opens the door to trying new ingredients.
This curiosity can be a powerful motivator. If your child has never liked carrots, they might still want to know what happens when you roast them with honey and thyme. And when curiosity leads the way, a taste is usually not far behind.
6. It Builds Confidence and a Growth Mindset
Trying something new takes courage—and the kitchen is a perfect place to practice bravery. When kids succeed at cooking a new recipe, even with help, it boosts their confidence.
Each success in the kitchen teaches them:
🔹 I can try new things.
🔹 I can make mistakes and still have fun.
🔹 I can do things by myself.
This mindset translates beautifully to trying new foods. Kids become more open to exploration because they feel safe and capable. That’s the foundation of a healthy relationship with food—and with themselves.
Final Thoughts: Cooking Is About So Much More Than Food
When you bring your child into the kitchen, you’re not just teaching them how to cook. You’re giving them tools for life—confidence, curiosity, independence, and yes, a broader palate.
At Tovla Jr, we believe that every child deserves to feel capable and confident in the kitchen. That’s why we create kid-safe tools designed specifically for little hands, and recipes that empower them to take the lead.
Whether your child is a picky eater or a budding foodie, involving them in the cooking process is one of the most effective ways to build positive associations with food. And who knows? That veggie they “hated” last week might just become their new favorite when they cook it themselves.
Looking for kid-safe kitchen tools to help your child get started?
Explore our collection of knives, cooking sets, and recipe boxes—designed to build independence and spark joy in the kitchen. 💚
