10 High Calorie Toddler Foods

Many parents ask themselves, “How can I get my child to eat more calories?”, “What are healthy high calorie toddler foods?” or “How many calories should my kids be eating?”.

That’s why I’ve compiled this list of calorie boosters that can be added to your child’s favorite foods. They are quick, easy, and picky-eater approved!

Increase calories in the right way

Just by living in America, we usually don’t have any issues increasing calories! There are highly processed sugary snacks around every corner of the grocery store. However, those foods are often filled with empty calories. This means they are high calorie but lacking in quality nutrition – protein, fiber, vitamins, and minerals. 

However, if we want to use high calorie foods for your toddler, we need to focus on both calorie and nutrient quality. I consider food to have high “nutrient quality” if it contains:

• High protein
• High fiber
• Healthy fats
• Vitamins and Minerals that children are often deficient in

Does your toddler need to increase calories?

Kids are usually pretty good at regulating their own caloric intake. They often eat when they are hungry and stop eating when they are full. Easier said than done for most adults!

But sometimes, toddlers and kids need a little extra help boosting calories if their appetite changes. Common reasons for a temporary change in appetite include:

• Illness or congestion
• Constipation
• Growth changes between the ages of 1-5
• They feel rushed during mealtime

Click here for more signs that your toddler is eating enough. 

10 High Calorie Toddler Foods

1. High-Calorie Guacamole

338 calories per serving

Guacamole is a great high-calorie dip to add on to any meal or snack. Serve with tortilla chips, veggies, or on top of toast with eggs. 

This recipe helps add calories but also extra fiber and protein by using mashed chickpeas.  It’s also loaded with healthy fats from the avocado and olive oil. It tastes like a classic guacamole, but has loads of added nutrition! 

2. Calorie Boosters into Smoothies

Adds ~200 calories to your favorite smoothie recipe

Smoothies are your best friend when trying to pack in as much nutrition as possible! Of course, they are usually used to sneak in some fruits and veggies. But you can also be adding much-needed calories and healthy fats!

My three favorite ways to add healthy calories to smoothies are coconut cream, full-fat yogurt, and nut butter. 

Coconut Cream 

Coconut Cream is different than coconut milk! It’s is much thicker and higher in fat content. 

• Raspberry Coconut Smoothie 

Full Fat Yogurt

We want to choose a full-fat option here for max calories. Try to opt for a low-added-sugar yogurt, and add fruit to the smoothie to make up for some sweetness

• Berry Smoothie 
• Creamy Yogurt Smoothie with Hemp Hearts

Nut Butter

1-2 tablespoons will do the trick! Any nut butter is okay – peanut, almond, cashew, sunflower, etc.

• Chocolate Peanut Butter Shake
• Banana Cashew Butter Smoothie

3. Fruit Dip: Nut Butter + Whole Fat Yogurt 

300-400 calories per serving

The easiest recipe ever: 1 cup full-fat yogurt mixed with 1-2 tablespoons of nut butter. This is a great dip to serve with cut-up fruit as a snack or on its own for breakfast!

4. Granola 

150-200 calories per serving

Granola is a great avenue for calories, fat, and protein. I love making granola at home because you can tailor it to include your child’s favorite foods. Chocolate chips, nuts, seeds, coconut – the options are endless. But store-bought is also a great option! Some of my favorite brands and recipes below. 

Store Bought brands

• Bear Naked 
• KIND 

Easy Recipes

• Classic Granola 
• Peanut Butter Granola 

5. Coconut Cream Desserts

350 calories per serving

Sometimes the easiest way to get your child to eat more calories is to provide yummy high-calorie desserts. Using coconut cream for dessert ensures that the calories are coming from healthy fats.

• Coconut Whipped Cream: Great to make ahead of time and serve with fruit for a sweet snack or dessert! ​​
• Coconut Cream Mousse: The recipe linked here is just an example, feel free to be as creative as you want by using this as a base recipe. You can add chocolate chips, M&Ms, peanut butter, etc. 

6. Chia Seed Pudding

250 calories per serving

Chia seeds are a great way to increase calories because they offer healthy fats, protein, and fiber. I find that chia seed pudding is the most toddler-friendly way of introducing them because the pudding is sweet and easy to eat.

This recipe is my favorite by far! It has the perfect amount of sweetness, but also added protein by using yogurt! 

7. Mix oil into pasta, rice, and potatoes

Adds 100 calories per tablespoon

This might be the simplest and quickest tip on the list. It also might be the most applicable because toddlers are likely to eat carbohydrates even when their appetite is low. 

Directly before serving any carbohydrate (potatoes, rice, pasta, quinoa, beans, etc) drizzle with 1-2 tablespoons of olive oil and mix well. This rarely affects the flavor or texture of the carb, so your child will likely never notice. Plus olive oil is an incredible source of unsaturated fats and omega 3’s, which support your child’s immune system and brain function.

8. Frozen Yogurt

170 calories per cup

This is a high calorie toddler food, but also a sweet treat! I like to use a plain full fat yogurt because its low in added sugar and serves as a plain base for a variety of flavors. Add honey, maple syrup, or crushed fruit for sweetness. 

Simply put a cup of yogurt with your favorite toppings into the freezer for 30min. Homemade “frozen yogurt” sometimes gets more attention from toddlers than regular yogurt!

Another great recipe is frozen yogurt “bark”. Just as easy but sometimes more fun to eat! 

9. Top with “Sprinkles”

Sprinkles don’t have to just be colorful pieces of sugar on birthday cakes. They can be any food topping! Calling them “sprinkles” will often peak a child’s interest and normalize different food combinations. All while adding nutrition and calories at the same time.

Some of my favorite high calorie “sprinkles” to add to a variety of foods include: 

• Chia seeds
• Shredded Coconut
• Hemp Seeds
• Pomegranate Seeds
• Slivered Almonds
• Shredded Cheese
• Granola

10. Mix Cottage Cheese into Scrambled Eggs

Adds 60 calories (and 6 grams of protein) per ¼ cup

Trust me on this one! It sounds strange, but adds both calories and protein without affecting the flavor of the eggs at all. I usually go for ¼ cup of cottage cheese for every 2 eggs. 

If for some reason your child picks up on a slight change in texture, try blending the cottage cheese before adding to the eggs!

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