Food & Drink

13 Rainbow Recipes That Are (Mostly) Healthy

There's a sushi recipe here!

By Stacy Liu March 8, 2022

Smoothies, juices, beverages, drinks variety with fresh fruits and berries on a white wooden background.

When you embrace the rainbow, you embrace healthy recipes and a healthy diet. Eating colorfully means yummy foods filled with flavor in all tastes and textures—bursting with vitamins, minerals, fiber and of course, color! From the main meal to sweet desserts, these kid-friendly healthy recipes will have you cooking up goodies that are just as much fun to look at they are to eat.

Rainbow Sushi

If you haven't spotted this unmistakable photo around Pinterest yet, it's time to try out The Indigo Kitchen's sushi recipe. Using natural savory dyes like spirulina and purple cabbage, this is a 100% plant-based sushi roll that's perfect for convincing your picky eaters that sushi is both fun to make and eat.

Rainbow Rice Krispie Treats

For a no-bake dessert that takes only 30 minutes to make, these rainbow rice krispie treats are a must. Colorful and delicious, what’s not to love? We know our little monkeys feel the same way, and this recipe from The Gracious Wife is sure to stir up some excitement. Experiment with natural sweet dyes, like carrot juice, beet juice and blackberry juice for added nutrition!

Salmon Skewers

This deliciously simple recipe from The View from Great Island is almost too easy to pass up. Add in extra zucchini and eggplant to customize your rainbow and let the kids help with the prep work! Ready to grill in no time, these kabobs are the perfect pop of color for your summer cookout.

Spring Rolls

We could eat five of these spring rolls plain... they're that good! This bright recipe from Oh, The Things We'll Make is a perfect one to try with your dexterous ones, as the sticky rice wrapper is a great new food texture. Big on seafood this summer? Steam and halve a few shrimp for a bit of pink in your rainbow.

Rainbow Sangria

We would never leave you without a refreshing glass of bubbly if we can help it, so check out this easy mix by Julie's Eats & Treats. Layer your fruits and pour your cocktail right over it all—let it soak for an hour to get that true sangria blend. Making a batch for the kiddie tea party? Try a mix of white grape or apple juice and ginger ale instead.

Rainbow Smoothie

Sip a rainbow of veggies blended into a colorful smoothie. Kids won't even realize that it's packed with vitamins!

Rainbow Roasted Veggies

Bake up a rainbow of healthy veggies with this easy recipe. Encourage your kids to pick out their own veggies and arrange them into a rainbow or other colorful design.

Rainbow Toast

Tasting the rainbow (without all the added sugar) is made easy with this recipe from Family Food on the Table. Turn breakfast into a talent show by serving it DIY-style, and see what your mini artists can do!

Rainbow Cake in a Jar

Bake up this perfectly portable cake for your next celebration. Kids will love filling up Mason jars with rainbow layers and can easily stir up this simple recipe with a little help from Mom or Dad.

Veggie Dragon Noodles

Try this combination of sweet, salty and a dash of spicy for your next family dinner. With zoodles (that's spiralized zucchini to you) for your kids to slurp up, we guarantee this will be a delicious hit. Stir in shrimp or chicken, or find the vegetarian recipe over at Get Inspired Everyday.

Rainbow Salsa

As if we could forget a fresh summer dip like this one from Gimme Some Oven. Even though blogger Ali Ebright has walked us through dozens of different salsa ideas, we would be remiss if her vibrant mix did not make an appearance with the rest of the rainbow. Hearty, healthy and absolutely tasty, we hope your kids enjoy a chip-full this summer.

Cauliflower Crust Pizza

We recently jumped on the cauliflower bandwagon, which we love for its alphabet of vitamins and versatility. If your family hasn't tried a cauliflower crust pizza, this cheerful recipe from Gimme Delicious is sure to win them over—or trick them over. Tiny tots aren't corn and tomato fans? Try a Hawaiian theme with pineapple and diced ham!

Summertime Smoothie Bowl

We can never resist a good kale smoothie when the sun is out and the humidity settles into our hair. We especially love this smoothie bowl (kale optional) from Breanna Spain because our wee ones get to build it however they want. Set out a few bowls of diced fruits, and watch them dig in!

—Amy Bizzarri with Stacy Liu

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