Mother and child prepare a meal together.

Kids In the Kitchen: Getting Children Involved in Meal Preparation

January 1, 2026 Spoonful

— Kate Yerxa, MS, RD, Extension Professor, University of Maine Cooperative Extension

This blog is the first blog in a series of three about ideas to get children of all ages involved in the kitchen. The blog series expands on our previous blog post, From Picky Eaters to Kitchen Helpers: Making Mealtime Fun.

As a dietitian, I often get asked how to have their children become “good eaters,” and as a parent, I have asked the same thing! I think the most helpful suggestion I have had, and then used, is to get your children in the kitchen. Cooking is a life skill, and while it can feel intimidating, you don’t need fancy equipment to include kids in the kitchen. Below are a few ideas, based on your child’s age, to get them involved.

Younger Children: Pre-K to 2nd Grade

For younger children, give them tasks that let them use their hands, like washing vegetables or tearing up lettuce for a salad. They also love to stir and pour. Let them mix pancake batter or scoop flour into a mixing bowl. Even helping to set the table makes them feel like an important part of the meal. Just make sure they have a sturdy stool and your full attention to avoid any accidents.

Older Elementary: 3rd-5th Grade

Once children reach 2nd or 3rd grade, it is a great time to teach them how to measure ingredients correctly, which is basically a fun math lesson. You can also introduce basic knife skills. Our friends at Oregon State Extension’s Food Hero program have developed a Knife Safety and Skills video that will teach you all about using a knife and knife safety. Don’t forget to teach them that cleaning up is part of the job, too!

Pre-teens and Teens: Middle and High Schoolers

At this stage, your pre-teens and teens are ready to take on making parts of a meal, such as roasted vegetables or a pasta side dish. They can start using the stove, oven, and blender with your guidance. This is also the best time to let them get creative. Ask them what spices they would add to a recipe or how they might change a sauce. Giving them this freedom helps them build confidence in their cooking skills.

Be on the lookout for the next blog in this series, which focuses on including children in household meal planning.

Resources