Deconstructed food allows kids to assemble complicated entrees in their own way. Learn how using deconstructed meals can make family mealtime easier and happier!

I see families struggle with dinnertime. Not only do they struggle with WHAT to feed their families, they aren’t always excited about dinner time because it isn’t always a pleasant interaction.

I have a different approach to serving family meals and it involves deconstructing the entrée, or what I call “The Dinner Bar” approach. You can call this a DIY (Do It Yourself) or a MYO (Make Your Own) approach, too!

I used this frequently when raising my own four kids, and it’s another way to do family-style meals.

What is Deconstructed Food?

Basically, deconstructing food disassembles, or takes apart, some of those complicated dishes kids may shy away from.

For example, casseroles are tough for some kids to warm up to, but when you separate the ingredients, your child may be less intimidated and willing to build his own plate based on the ingredients he wishes to eat.

Take deconstructed lasagna, for instance. Rather than layer it in the pan, why not separate the noodles, sauce, meat or veggie, and mozzarella and parmesan cheese?

Another example: Instead of fully preparing tacos, place the shells, filling, and toppings in their own dishes and let your child put the fixings together. You may be surprised to see your child doesn’t make a taco at all!

How Does a Deconstructed Meal Work? 

Deconstructed meals offer family-friendly, quick meals that will please everyone because each individual gets to pick and choose different ingredients to put on their plate. 

This allows your child more control over what and how much they choose to eat. (Which aligns with the Satter Division of Responsibility, and favors better self-regulation of eating.)

You will love deconstructed dinner recipes too, because they are simplified and you get to determine the menu, without the headache of extensive cooking and preparation.

To ensure your family meals are nutritious, include side dishes like vegetables, fruit, or milk to encourage a balanced meal plan. 

With deconstructed meals, you can always present a “square meal” by including most food groups. 

Why Start a Deconstructed Approach? 

As a pediatric dietitian who’s worked with many families over the years, I’m often asked for dinner ideas that work for busy families, picky eaters, and a desire for health-consciousness.

Families generally do well with breakfast and lunch, but they get hung up on dinner. Many families are really busy, with little time to cook meals, let alone plan, shop, and prepare foods at the end of the day. I know, I have one of those families!

Some families have children with variable appetites, taste preferences, and nutritional challenges. 

Parents tell me frequently that it is so hard to choose a meal that will satisfy every family member’s needs and preferences, while also achieving a desire for healthy, nutritious meals that are not overly processed, and are acceptable to their children. 

Plus, recipes sound good, but they may get lost in the busy-ness of schedules and family life. 

Using a deconstructed food approach is creative and allows each family member some control. 

How to Do Deconstructed Meals

Let’s break it down, step-by-step:

• When you think of a meal you want to serve your family, think of it in its basic parts. Break down the casserole into the protein, grain, veggies, and other components. If you’re doing a salad for dinner, separate the ingredients into bowls. If you’re making kabobs, let the kids skewer their preferred components, then grill them. A deconstructed meal presents the components of the main entree as separate, to be chosen and assembled by the eater. 
• Place the meal components on your table or counter in the kitchen if pre-assembly is needed. Let each family member choose which foods, preferred combinations, and how much they want to eat, and allow them to serve themselves. 
• Remember, deconstructed meals offers a variety of  ingredients for individuals to “build their own” entree for dinner.  Other meal items such as fruit, vegetables, grains, and milk are available to choose as well, to round out the meal.
• Deconstructed food items allow for variability in a child’s appetite and promotes their autonomy to choose which foods to eat (within what is offered).
• A deconstructed meal is a “healthy smorgasbord” offered in a “build it yourself” atmosphere, and sure to be fun and please your family.

5 Ideas for Deconstructed Meals

Here are some family dinnertime meal ideas using a deconstructed food approach:

Make your own personal pizza: 

Use fresh dough or pre-made dough, tomato sauce, and toppings of your choice. Let each family member assemble their own pizza to their liking, then bake.

Tacos, Tostadas, Burritos: 

Separate the shells or wraps from the filling and place them on platters or in bowls. Let your family members assemble their own combinations.

Entrée Salads: 

From lettuce and an assortment of vegetables to protein toppers like chicken, shrimp or beans, lay out the components for your entrée salad and let your kids assemble their own.

Loaded Potatoes: 

I love a loaded potato! It’s a great way to re-use leftovers like chili, roasted vegetables, or other past dinner items. Bake (or microwave) your potatoes and place them alongside your topping options. Let your family make their own loaded potato.

Whole Grain Bowls: 

Serve plain rice or quinoa, roasted vegetables, rotisserie chicken and sesame seeds. Let children build their own meal.

Remember, each idea takes the approach of preparing ingredients and allowing your child to make up their own entree, or plate of food. 

The biggest benefit? These are simple, deconstructed dishes, easy for parents to prepare, and fun and engaging for children to assemble.

Need More Help with Family Meals?

• Workshop: Eat in Peace
• Breakfast and Dinner recipe booklets
• Check out our recipes for more ideas!