Written by Christina Iaboni, MHSc, RD

Edited by Elis Halenko, RD

Cooking with kids from a young age is truly a recipe for success! Cooking is a life skill, and getting children involved early has many benefits. It’s a fun and rewarding way to spend quality time together, while also encouraging healthy eating habits, building fine motor skills, and boosting confidence and independence. Though it takes more time and can get messy, the benefits make it worthwhile.

In this post, we’ll explore the benefits of getting kids involved in the kitchen, share age-appropriate tasks, and provide practical tips on how to get started.

Why Should You Involve Kids in the Kitchen?

Supports Development

Cooking is a fun way to help children develop fine motor skills, practice and learn math, and build their language and literacy through reading recipes – all while getting to enjoy something delicious at the end!

For children ages 3-5, cooking tasks such as stirring, mixing, pouring, spreading, rolling, and shaping dough are all great tasks to start with and help develop fine motor skills. Try making this Thin Crust Potato Bacon Pizza together – children can help roll out the dough, brush the pizza with oil, and add the toppings.

Encourages Healthy Eating Habits:

When children are involved in cooking, they are more likely to try new foods. Children are naturally curious, so if they spot a new vegetable on the counter while they are cooking with you, they may be more inclined to take a bite and give it a try. The sense of ownership and accomplishment they get from cooking a meal may also make them more likely to eat it, which may be especially helpful if you have a picky eater.

Research supports this connection between food preparation and healthier diets. Studies show that children who are regularly involved in meal preparation eat, on average, one additional serving per day of fruits and vegetables compared to those who don’t participate (1), and they tend to have more confidence in making healthy food choices (2).

Try these veggie-filled Chicken Fajitas in Foil Packs – kids can help add vegetables to the foil packs and sprinkle on the seasoning.

Builds Confidence and Independence:

Cooking helps children feel capable and proud of their skills. Simple tasks such as washing fruits and vegetables, stirring pancake batter, and kneading dough give young children a sense of responsibility and accomplishment.

When children participate in making meals, they feel like valued contributors. Having a young child prepare their own peanut butter and jam sandwich (using a child-safe spreading knife or even a spatula) or helping to top a homemade pizza encourages independence and builds real-life skills.

Quality Time Together:

In today’s fast-paced world, cooking together offers a chance to slow down and reconnect. It provides an opportunity to communicate and create memories. When cooking together, ask children about their day, who they played with on the playground, and what they are looking forward to at school. Whether you are cracking eggs for breakfast or mashing potatoes for the holidays, these moments become favourite memories.

What are some Age-Appropriate Cooking Tasks?

While some tasks are generally appropriate for different ages, you know your child best and what they can do. Children who started earlier in the kitchen may be able to do tasks sooner than those who started later. Children should always be supervised by an adult when cooking.

Ages 3-5 (3)

  • Washing fruits and vegetables
  • Stirring or mashing ingredients
  • Tearing lettuce or herbs
  • Using cookie cutters, kneading, and rolling dough
  • Pouring (with assistance)
  • Spreading with safe utensils (e.g., butter knives, spatula)
  • Simple assembly (toppings on pizza, sandwiches)
  • Greasing muffin trays or pans

 

Ages 6–8

  • Cracking eggs
  • Measuring dry/wet ingredients
  • Setting the table
  • Filling muffin trays
  • Grating cheese

 

Ages 9+

  • Following simple recipes independently
  • Using a peeler or knife (requires supervision and training)
  • Cooking on the stove with supervision
  • Helping to plan meals and write the grocery list

How to get Started:

 

  • When introducing children to cooking, begin with simple recipes. Young kids often have short attention spans, so longer or more complex dishes may cause them to lose interest before you’re finished. Try making these Healthy Herb and Garlic Tater Tots. They only require a few ingredients, and children can help mash potatoes, stir ingredients, and form tots.
  • Once you’ve chosen a recipe, gather all the ingredients and cooking utensils ahead of time. Being prepared helps the cooking process run smoothly and keeps your child engaged from start to finish.
  • Be prepared for a mess. Even with a simple recipe, cooking with kids is always a bit messy. Take a deep breath and try to embrace it.
  • Always prioritize safety. Start by washing hands thoroughly, and keep sharp objects out of your child’s reach. If you’re working with raw meat or fish, make sure your child understands not to touch or taste any uncooked ingredients.
  • Encourage kids for their kitchen efforts and offer praise. Accept that mistakes happen and everything is a learning opportunity.
  • If your child decides they don’t want to help anymore, that’s okay. Ask them again another time without pressuring them.

Cooking with children is a great way to spend time together- not only can it be fun, but it’s also educational. Whether you need a weekend baking activity or have them help with dinner, building their cooking skills from an early age will help them develop lifelong skills and healthy eating habits. Before you know it, you’ll have a teenager who is making you dinner!

For more recipes that you can make with your kids, check out the Cooking Together section of our recipes.

References:

  • Chu YL, Storey KE, Veugelers PJ. Involvement in meal preparation at home is associated with better diet quality among Canadian children. J Nutr Educ Behav. 2014 Jul-Aug;46(4):304-308. doi: 10.1016/j.jneb.2013.10.003. Epub 2013 Nov 13. PMID: 24238908.
  • Sandhya Sahye-Pudaruth, David W.L. Ma, Michael Prashad, Jess Haines, and Guelph Family Health Study. 2024. Early life involvement in food skills is associated with children’s cooking skills: a longitudinal analysis. Applied Physiology, Nutrition, and Metabolism. 49(5): 718-722. https://doi.org/10.1139/apnm-2023-0497