Immune boosting recipes for children that support year-round health

Your child’s immune system is a network of cells and proteins found throughout the body that works to fight germs and infections. In young children, this natural defense system is still developing and won’t be fully mature until around age seven to eight, when it can produce enough antibodies to respond effectively to illnesses.

Providing nutrient-rich meals can help support the immune system’s development, keeping children healthy while giving their bodies the tools they need to respond to germs and strengthen their natural defences.

Which foods increase immunity in children?

These foods help strengthen your child’s immune system and keep them feeling their best:

• Blueberries: Packed with antioxidants and vitamin C, blueberries help protect cells from damage and support immune function.
• Broccoli: Full of vitamins A, calcium, and fibre, broccoli promotes gut health and helps keep the immune system strong.
• Garlic: With natural compounds that activate key immune cells, garlic helps the body defend against bacteria and viruses.
• Ginger: Through nutrients like iron and zinc, ginger aids digestion and has anti-inflammatory effects that help the immune system function optimally.
• Kiwi fruit: With vitamin C and fibre, kiwi helps keep the immune system functioning and supports digestion.
• Legumes: Packed with protein and prebiotic fibre, legumes help feed healthy gut bacteria.
• Nuts and seeds: With vitamin E and zinc, nuts and seeds help keep immune cells healthy and strong.
• Oily fish: Fish such as salmon and sardines are rich in omega-3 fats, and can help manage inflammation and aid the body's immune response.
• Oranges and citrus fruits: Lemons, oranges, grapefruit, and other citrus fruits are high in vitamin C and increase the production of white blood cells.
• Spinach and kale: Leafy greens support cell health and immunity, as they are filled with iron, vitamins, and antioxidants.
• Sweet potatoes: Rich in beta-carotene, sweet potatoes help the body produce vitamin A and maintain a healthy immune system.
• Yoghurt: As it contains probiotics, yoghurt supports healthy gut bacteria, which play a key role in immunity.

Immune-boosting recipes for children

Good nutrition plays a key role in supporting your child’s immune system, helping them stay healthy and energised throughout the day.

From breakfast through to dinner, these meals combine nutrients and appealing flavours to make mealtimes both fun and beneficial for growing bodies.

Breakfast recipes

Breakfast is often called the most important meal of the day, and for good reason. A nutrient-rich morning meal fuels children’s energy for learning and play while also supporting their immune system against everyday colds and winter bugs.

Berry smoothie bowl: Smoothie bowls are a simple way to get a mix of healthy fats and antioxidants into your child’s breakfast. Blending yoghurt with frozen berries, banana, and avocado creates a creamy, nutrient-packed base, while adding toppings like chia seeds or sliced almonds gives it texture and extra nutrients.

Spinach and tomato omelette: Whisk eggs with oregano and pour into an oiled pan before adding tomatoes and spinach for a healthy spinach, tomato, and oregano omelette that takes just a few minutes to make and gives children nutrients that keep their immune system active.

Oats with fruit: Cook rolled oats and top with fresh or stewed fruit like apples, berries, or bananas, and add a sprinkle of cinnamon or a spoonful of nut butter for more flavour. For younger children, oats can be pureed or cooked until very soft to make them easier to eat.

Mashed avocado toast with roasted red pepper hummus: Toast provides a satisfying base, and when topped with creamy roasted red pepper hummus and slices of avocado, it makes a flavorful, nutrient-packed breakfast.

Lunch recipes

An immune-boosting lunch doesn’t have to be complicated or time-consuming to prepare, and with a few simple ingredients, you can create meals that are healthy and enjoyable for children to eat.

Vegetable soup: Choose a variety of vegetables such as potatoes, broccoli, peas, cauliflower, sweetcorn, and carrots, then add them to a large pan with water or stock and simmer until tender. For children who prefer a smoother texture for their vegetable soup, blend the soup after cooking and return it to the pan to reheat.

Pasta with tomato and chickpea sauce: Cook wholegrain pasta and combine with a simple tomato and chickpea sauce. Mash the chickpeas lightly for younger children if needed. The soft pasta and flavorful sauce is a great way to introduce hearty plant protein and fresh vegetables, even for fussy eaters.

Salmon fishcakes: Mix cooked salmon with mashed potato, shape into small patties, and lightly pan-fry. These nutritious fishcakes are crispy on the outside with a soft inside, and are ideal for children to pick up and dip into a sauce.

Kale bubble and squeak with cherry tomatoes: Sauté onions, leeks, and kale, then mix with mashed potatoes to form a soft bubble and squeak mixture. After baking, these can be served alongside cherry tomatoes for a colourful, tasty meal. The bubble and squeak is soft enough to be cut into smaller pieces for younger children.

Dinner recipes

Dinner gives the opportunity to round out the day with a variety of nutrients that support a child’s immune system and overall well-being.

Roast chicken with sweet potatoes and greens: Roast chicken pieces alongside sweet potato wedges and seasonal greens. For younger children, remove bones and cut the chicken and mash or steam the sweet potatoes for easier eating.

Salmon poke bowl: Sauté salmon lightly until cooked, then combine with rice and chopped tomatoes. Divide the mixture into bowls for an easy salmon poke bowl dinner that encourages healthy eating.

Spanish tortilla with roasted tomatoes and spinach: Whisk eggs with a splash of milk, then layer over chopped cooked potatoes, peppers, and roasted tomatoes in an ovenproof dish. Bake until the eggs are set and cut into strips or small squares for younger children. Older children can enjoy the Spanish tortilla in wedges. Pair with a salad of spinach, cucumber, and fresh herbs for a refreshing dinner with a variety of textures that children will enjoy exploring.

Pumpkin and lentil curry: Gently cook pumpkin, onions, and red lentils with mild curry spices until soft. Younger children may prefer the curry mashed or pureed slightly, while older children can enjoy it as a stew with chunks of pumpkin and lentils. Serve with rice or soft flatbread, allowing children to scoop and mix as they like.

Snack recipes

Snacks are a chance to maintain steady energy levels and give children an extra boost of immune-supportive vitamins and healthy fats.

Granola bites with seeds and honey: Mix oats, seeds, and some honey to form small bite-sized clusters and chill until they;re firm. These bites can be paired with frozen yoghurt for extra nutrients.

Baked spiced peaches: Cut peaches in half and sprinkle with ground ginger. Bake until soft and warm. Blend thawed raspberries into a smooth coulis and pour over the peaches. The caramelised fruit with a fruity topping offers a naturally sweet, comforting spiced peach snack.

Pumpkin loaf: Mix together the dry ingredients, then whisk the wet ingredients and fold into the dry mixture, adding raisins or dates if desired. Bake until cooked through, allow to cool slightly, then slice into portions. The pumpkin loaf is moist, lightly spiced, and soft, making it easy to eat and enjoyable for different ages.

Helping children stay healthy through nutrition

Encouraging healthy eating habits early, like choosing minimally processed foods, exploring a variety of flavours and textures, and involving children in meal choices, can make nutritious eating enjoyable and increase their willingness to try immune-boosting meals.

Nurseries and childcare settings also contribute to children’s immune systems, as the food provided there impacts their daily nutrient intake and food choices. Ensuring these settings offer balanced options supports healthy habits and strengthens immunity throughout the year.