How to Get a Picky Eater to Go Paleo
We’ve all heard about those people who come with a huge list of foods they cannot possibly eat. Or worse still, those who can only eat from a restrictive list of very specific foods – and the acceptable foods always seem to be things like pizza or chicken nuggets, rather than green vegetables.
So when you know a paleo approach will benefit the picky-eater’s health, how can you help them break through their fussiness, to give paleo a fair go?
Firstly, start off with a list of what your picky eater will and won’t eat (at the moment).
Why are they a picky eater?
Firstly, you need to understand why they’re a picky eater. Are they just a creature of habits, deeply stuck in their ways? Have they been eating the same restricted foods since childhood? If this is the case, could these familiar foods be somehow comforting to the picky eater? Or perhaps the reality is your picky eater is addicted to processed foods?
If they do lean heavily towards these foods, it’s best to ease them into paleo slowly. They like pizza – so make them a paleo pizza. Pasta addict – give them some pasta alternatives. Cake fan – wean them off slowly with some paleo baked treats.
What if they genuinely don’t like lots of foods?
If they absolutely hate the taste of lots of paleo-friendly foods, have they actually tried them recently? Is a memory of nasty Brussel Sprouts from school-days putting them off all green vegetables? Try re-exposing them to these foods again, if they’re willing to try them several times, they may find their tastes change. If this doesn’t work, how about hiding the veggies in a sauce, smoothie, or other dish and starting from there? Spinach is a great vegetable to add to dishes, as it vastly reduces in volume once it’s cooked, so could be barely noticeable in a curry.
Another possibility is that your picky eater has sensory issues – that is they are bothered by the texture and flavour of the foods they eat. Find out what is acceptable to them, and see if it can be replicated. If they like a crunchy texture, perhaps a dehydrator will be key.
Helping picky eaters go Paleo
Dealing with a picky eater can be one of the biggest hurdles when introducing a Paleo lifestyle to the household. Whether it’s your child, partner, or housemate, getting them on board can make all the difference.
Start with safer versions of their favourite meals
Rather than introducing entirely unfamiliar meals, try “Paleo-fying” their favourites. Swap pasta for spiralised zucchini or sweet potato noodles. Create chicken nuggets using almond meal and oven-bake them instead of frying. These small changes help ease the transition without sparking food resistance.
Use textures and preparation styles they enjoy
If your picky eater likes crunchy textures, try making dehydrated veggie chips from kale, beetroot, or carrot. If they prefer soft, blended textures, sneak in puréed veggies into soups or sauces. The way a food is cooked can have just as much impact on acceptance as the flavour.
Get them involved in meal prep
Let picky eaters help choose a Paleo recipe and prepare it with you. Touching, smelling, and cooking the food can remove the mystery and increase the chance they’ll try it. Plus, they’ll feel a sense of ownership over the meal.
Don’t force it — offer consistently
Pressuring someone to eat a food they dislike often reinforces the aversion. Instead, continue to offer small portions of the food in different ways. It can take 10 or more exposures before someone is comfortable trying a new food.
Try new seasoning combinations
Sometimes, picky eaters dislike the flavour profile rather than the food itself. Experiment with different herbs and spices. For example, if broccoli is a no-go when steamed, try roasting it with garlic, lemon zest and olive oil. You might be surprised how much flavour can change perception.
Celebrate small wins
If your picky eater tries something new — even a bite — celebrate that. Building confidence and curiosity is often the path forward. Keep a mental list of foods they now tolerate, and rotate them to maintain variety.
With patience, creativity, and a flexible approach, even the fussiest eaters can learn to embrace a cleaner, more nourishing Paleo plate.
Have you helped a formerly picky eater expand their food horizons? How did you do it, do share, in the comments below.
