When you have a picky eater at home, mealtimes can feel like an uphill battle—especially when you’re trying to offer something more nourishing than toast, cereal, or packaged snacks. One of my favorite foods for these situations is homemade custard: a soft, creamy, gently sweetened dish that feels like a treat but is packed with protein, healthy fats, and key nutrients.
Served warm or chilled, this custard works beautifully for breakfast, a snack, a healthy dessert, or even a bedtime top-off. And since it’s simple to prepare in individual ramekins, it’s also a great option to keep on hand in the fridge for easy grab-and-go nourishment.
Why Custard Is a Great Option for Picky Kids
I often encourage parents to think creatively about how they offer nutrient-dense foods to picky eaters. Custard is a fantastic example of a gentle, kid-friendly food that can help build comfort around eating eggs, healthy fats, and protein in a form that feels safe and appealing.
Curious about whether eggs have a place in a healthy diet? Read this article: Debunking Myths: Yes, Eggs Are Part of a Heart-Healthy Diet!
This custard recipe also fits beautifully into family routines. Having a batch of custards in the fridge makes it so much easier to say yes to a snack or dessert request without feeling like you’re compromising on nutrition.
Looking for more batch-cooking recipes? Check out this blog: Nourishing Postpartum Freezer Meals: Family-Friendly Recipes To Stock Your Freezer
And of course, it’s not just for kids, adults love this too! Custard is one of those rare foods that ticks all the boxes:
- Nutrient dense: Custard provides high-quality protein, healthy fats, choline, and fat-soluble vitamins thanks to the egg and milk base.
- Picky eater friendly: This healthy custard looks and tastes like dessert, but it’s made without processed ingredients or heavy sugar. Many kids who won’t touch eggs or other protein-rich foods will happily eat custard!
- Versatile: Who says you need to save this dish for dessert? Serve this eggy custard for breakfast with berries, an after-school treat, or a bedtime snack.
- Make-ahead convenience: You can bake a batch in ramekins and store them in the fridge for up to 4 days.
To learn more about the importance of choline for kids, read this article: New Study: Prenatal Choline Benefits Attention Span In Children
What Ingredients Make This Custard So Nourishing?
Traditional custard relies on a handful of whole-food ingredients: eggs, milk or cream, a touch of natural sweetener, and vanilla. This makes it a very balanced and gentle food for growing bodies:
- Egg yolks: A complete protein and one of the best sources of bioavailable choline (1) for brain development and nervous system support.
- Milk or cream: Provides calcium, protein, and fat-soluble vitamins A, D, E, and K. Whole milk is ideal if dairy is tolerated; coconut milk works well for a dairy-free version.
- Natural sweetener: A little maple syrup or honey (for children over 1) adds flavor and sweetness.
- Vanilla: Brings a familiar comforting flavor that appeals to kids and adults alike.
Prefer chocolate pudding? Check out my unexpected recipe for Hard Boiled Egg Chocolate Pudding inside this blog: Nutrient & Calorie Dense Foods That Help Underweight Kids Thrive
Dr. Green Mom’s Nutrient Dense Custard Recipe
Here is my favorite custard recipe, adapted from the Nutritious Egg Custard Recipe from Nourishing Our Children.
⏲️ Prep Time
20-25 minutes
Yields
5 servings
Ingredients
- 3 cups cream (highest quality you can get) or full-fat coconut milk
- 12 egg yolks (ideally from pasture-raised chickens)
- ⅓ cup maple sugar or maple syrup (you can reduce this for younger kids or bedtime snack use)
- ⅛ tsp sea salt
- ½ tsp pure vanilla extract
- 1 tbsp unsalted butter
Directions
- In a 3-quart saucepan, gently warm the cream over medium heat until hot but not boiling.
- While the cream warms, whisk together the egg yolks, maple sugar, and sea salt in a medium heatproof bowl.
- When the cream is hot, slowly pour about 1 cup of the cream into the egg mixture, whisking constantly (this tempers the eggs so they won’t scramble).
- Pour the tempered egg mixture back into the saucepan with the rest of the cream.
- Cook over medium heat, stirring constantly with a wooden spoon or spatula for about 5–10 minutes, until the custard thickens and coats the back of the spoon. Do not boil.
- Remove from heat and stir in vanilla and butter. The custard will thicken further as it cools.
- Pour the finished custard into ramekins or small jars. Let cool, then cover & refrigerate until fully chilled.
Can be stored in the refrigerator for up to 4 days.
Summary
Homemade custard is a surprisingly nutrient-dense and versatile option for the whole family. Whether served for breakfast, an after-school snack, a nourishing dessert, or a bedtime snack, this simple dish delivers protein, healthy fats, choline, and key vitamins in a form that even picky eaters will enjoy. Keep a batch of custards in your fridge, and you’ll always have a wholesome grab-and-go option ready to serve!
References:
- Smolders L, de Wit NJW, Balvers MGJ, Obeid R, Vissers MMM, Esser D. Natural Choline from Egg Yolk Phospholipids Is More Efficiently Absorbed Compared with Choline Bitartrate; Outcomes of A Randomized Trial in Healthy Adults. Nutrients. 2019 Nov 13;11(11):2758. doi: 10.3390/nu11112758. PMID: 31766273; PMCID: PMC6893749.
