Healthy food for littles, eaten happily
delicious fruit and veggie salad recipe for kids!

Rainbow salad with printable ‘I can make it’ PDF for kids

delicious fruit and veggie salad recipe for kids!

Salad for kids 

The challenge. How can I get my kids to eat salad?

Because kids don’t just look at salad and hop up and down with excitement. Well, not in this house anyways. Possibly your kids are hopping around with delight over salad 🙂 but if not, try this!

The thing that has worked here: fruits and veggies together. Not anything earth shattering, but fruit makes every salad awesome, tasty, and colourful (aka FUN)! “This has strawberries and blueberries in it? I’ll take it!” (Insert emoticon of hand waving in the air). And if they just pick the berries out and leave the rest? Oh well. They’re learning that salads are awesome.

Pick me- i’ll have some fruit in my salad any day!

P.s… The mint leaves in the dressing give a delicious sweet hint of something different. If you have an option of mint varieties, chocolate mint leaves give a very sweet mint flavour! (Any mint leaves will be tasty, though!). Also, if you buy more mint than you will use before it goes bad, here is a quick tutorial from ‘a spoonful of sugar’ for how to freeze mint.

If you don’t have mint, it can be omitted, and the dressing is tasty without it.

delicious fruit and veggie salad recipe for kids!

The recipe for this salad can actually be left up to your child’s choosing, which is also great. Have him pick his favourite fruits and veggies with the instructions that the challenge is to get as many colours of the rainbow added as possible!

Here is a printable pdf file for your kids to help make this salad.

Grab a copy here for your helper(s) by clicking on the printout.

Printable guide for kids in the kitchen making rainbow salad

For another (kid friendly) salad recipe, try pomegranate honey-lime coleslaw

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Tasty summer fruit & veggie salad for kids with strawberry-mint dressing!

Rainbow Salad

  • Author: Kendra
  • Prep Time: 10 mins
  • Total Time: 10 mins


Colourful fruits and veggies under a drizzle of strawberry-mint dressing!


  • For salad: (Note- any favourite fruits and veggies can be swapped in for this salad… The more colourful, the better!).
  • 35 fruits
  • 35 veggies
  • For Dressing:
  • 1/4 cup mild flavoured olive oil or avocado oil
  • 45 strawberries, fresh or frozen (defrosted)
  • 24 mint leaves*
  • 1/2 tsp lime juice
  • 1/21 tsp maple syrup (optional, often strawberries give enough sweetness)


  1. Salad: Wash and chop all fruits and veggies.
  2. Mix together. If you are not serving immediately and are using apple, chop that just prior to eating. *Depending on how many you are serving, decide if you need the whole fruits/veggies or just part. The salad will typically keep well several days (again, depending what is added). Chose firm fruits/veggies for best storage rather than avocado, tomatoes, etc.
  3. Dressing: Place all ingredients in blender and blend well.
  4. Serve, adding dressing once the salad is on plates.


*If mint leaves are a new flavour for your kitchen, try just 2 leaves first and increase amount to taste.
*If you don’t have fresh mint, you can simply omit it and the dressing will still be tasty!

  • Category: Salads

From my kitchen to yours- enjoy!

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