There are lots of fun food ideas to celebrate St. Patrick’s Day without artificial colors and food coloring! Whether you’re looking for a hearty main course, a refreshing drink, or a sweet dessert, I’ve got you covered with our St. Patrick’s Day food ideas!
From rainbows and shamrocks to leprechauns, it’s easy to get carried away and give each food the perfect color for your holiday! But there’s another way… These naturally colored, dye-free St. Patrick’s Day foods make every child’s St. Patrick’s Day a little extra festive, without the disadvantages of food coloring.
Food coloring and children
Food colors have been a concern for many years, particularly for parents concerned about the impact they could have on their children’s health. While research on this topic is ongoing, there is some evidence that food coloring can have a variety of negative effects on children, including:
- Hyperactivity: Some studies have shown that food coloring may contribute to hyperactive behavior in children, particularly children who are already predisposed to hyperactivity.
- Allergic Reactions: Food coloring has been known to cause allergic reactions in some children, ranging from mild symptoms like hives to more severe reactions like anaphylaxis.
- Behavioral Issues: Some children may experience behavioral issues, such as irritability or mood swings, after eating foods that contain food coloring.
- Impairment of Learning and Cognitive Function: There is evidence that food coloring may impair cognitive function and learning in children, especially when consumed in large amounts over a long period of time.
I think it’s important to remember that not all children are affected by food coloring in the same way, and some may not be affected at all.
Food without coloring for St. Patrick’s Day
Sweet spinach pancakes
These bright green pancakes are made with whole wheat flour and fresh spinach! Make your kids love greens for breakfast without any fuss.
The best green smoothie
After trying dozens of recipes, we’ve finally perfected this green smoothie recipe. This smoothie is deliciously creamy, nutritious and 100% kid-friendly. It’s one of the most popular ways to fill in those nutritional gaps!
Green Goddess Hummus
This light, fresh and soft hummus was inspired by the viral Green Goddess salad. The flavors are the perfect dip for crackers, vegetables and bread.
Healthy Spinach Artichoke Fondue
Healthy Spinach Artichoke Fondue with healthy dippers like apples, celery, and broccoli make for a delicious and festive family dinner!
Egg bars for breakfast
These egg bars are a delicious and healthy way to introduce your kids to 2 green veggies. Perfect for St. Patrick when they’re expecting to eat green food!
Sweet spinach muffins
These kid-loved Sweet Spinach Muffins are packed with spinach, creamy banana, cinnamon and honey and are so soft, fluffy and moist that they’re perfect for babies, toddlers and kids and even adults!
Oven-roasted asparagus
A sweet brown icing takes this Oven Roasted Asparagus recipe to the next level. This is a delicious side dish that everyone, including kids, will love!
Broccoli salad
Broccoli Salad is made with hearty chunks of bacon, crispy sunflower seeds, chewy craisins, cheddar cheese, and fresh, crisp broccoli tossed with a sweet and tangy homemade no-mayo dressing!
Broccoli Mashed Potatoes
Fresh broccoli adds a boost of flavor and nutrition to creamy mashed potatoes. Make this hearty side dish in one pot!
Mini Shepherd’s Pies
The classic shepherd’s pie just got a healthy twist and we made it bite-sized for the kids. Top with our Broccoli Mashed Potatoes for a super festive St. Patrick’s dinner.
Veggie Deviled Eggs
Make these delicious deviled eggs green by using veggies instead of food coloring!
Green Spinach Eggs
Celebrate eating veggies with green eggs for breakfast! You can even use a clover shaped shape to be more festive.
6 super healthy green ice cream recipes for kids
Wow your kids with these lively and fun frozen treats made from frozen fruit and leafy greens! Green produce like spinach, kiwi, avocado, and kale add great nutrition and gorgeous color to these healthy desserts. Grab a spoon and dig in! Leafy greens are the ultimate superfood and most kids just can’t get enough of them. In
Green Julius recipe
A healthy Orange Julius – plus a little more green! This frothy Green Julius is sweet, lemony, and creamy—packed in Greek yogurt and spinach for a healthy boost. You’ll never need a sugary, processed Orange Julius ever again.
Pot o’ Gold Stuffed Peppers
Bright golden stuffed peppers with brown rice, lean turkey and kid-friendly spices for a healthy and festive dinner.
Shamrock Shake: A healthy makeover
This delicious mint smoothie is packed with nutrients but still satisfies your sweet tooth instead of the traditional sugary shamrock shake!
Super Easy Homemade Pesto Pasta
You won’t believe how easy it is to make with just 5 ingredients and you’ll have a delicious pesto pasta dinner in under 30 minutes!
Healthy Irish Potato Bites for Kids
Healthy Irish Baked Potato Bites with Spinach the kids will love! This is the high protein meal they will keep asking for.
Crockpot Rainbow Risotto {with Peppers}
Rainbow Pepper Pizza recipe
Adding bell peppers to this homemade pizza recipe can turn it into a rainbow!
Recipe for Rainbow Oatmeal Bars
Add a little fun to your kids’ breakfast by giving them a breakfast fruit selection! The amazing thing about fruits and vegetables is the color! The amazing Kia from Today I ate a Rainbow said of her own daughter: We knew that if she ate products from all the main color groups every day,
Lunchbox Idea: Mini Rainbow Sandwiches
When looking for lunch box ideas, think of fruits and veggies first. Eating a rainbow is something we talk about a lot in our house! The beautiful, natural colors of fruits and vegetables all provide various phytochemicals and antioxidants necessary for optimal health! From Fruits and Veggies More Matters: “Eating fruits and veggies is in
Rainbow Fruit Kabobs
Rainbow fruit skewers are a fun and festive way to eat fruit and a great source of vitamins and minerals for both adults and kids!
Rainbow bean salad recipe
Eat your colors with this vibrant salad that combines raw and lightly steamed veggies in a simple lemon dressing.
Natalie Monson
I am a Registered Nutritionist, mother of 4, an avid food lover and a strong promoter of healthy habits. Here you’ll find lots of delicious fruit and veg-packed recipes, tips on how to get your kids to eat better and become intuitive eaters, and plenty of resources to feed your family.
Learn more about Natalie