There are so many delicious ways to use WIC foods! These recipes take 30 minutes or less to make, and have simple instructions. Browse through to find your next breakfast, lunch, or dinner! While you're looking, notice the blue icons along the left side of the recipe cards. Each icon represents a food you can buy with your WIC checks! Here's a key:

Yogurt

Cereal

Juice

Beans

Fish

Peanut Butter

TOFU

Tofu

Milk

Grains 

Eggs

Cheese

Fruit/Vegetable

Homemade Granola

Servings: 9

Time: 15-20 minutes

Ingredients: 

  • 4 tablespoons honey

  • 2 tablespoons canola oil

  • 1/2 teaspoon ground cinnamon

  • 2 cups-old fashioned rolled oats

  • 4 tablespoons sliced or chopped almonds

  • Non stick cooking spray

  • 1/2 cup dried fruit

Instructions:

  1. Preheat oven to 350°F.

  2. In a large bowl, add honey, oil, and cinnamon. Whisk with a fork.

  3. Add oats and almonds. Stir until well-coated with honey mixture.

  4. Coat a baking sheet with non-stick cooking spray. Spread oat mixture evenly onto sheet.

  5. Bake until lightly browned, about 10–15 minutes. Stir every 5 minutes to cook evenly.

  6. Watch closely to be sure granola does not burn. Remove from oven. Let cool completely.

  7. Transfer cooled granola to a medium bowl. Stir in dried fruit.

TOFU

English Muffin Breakfast Sandwich

Servings: 2           Time: 15 minutes

Ingredients: 

  • 1 small tomato

  • 2 cups fresh spinach

  • 2 whole wheat English muffins

  • 1 teaspoon canola oil

  • 2 large eggs

  • Pinch salt  

  • Optional Ingredients:

  • 1 small avocado

Instructions:​

  1. Rinse and slice tomato into 4 slices. Rinse spinach. If using avocado, peel, remove pit, and slice now.

  2. Split each muffin in half. Set muffin tops aside.

  3. In a medium skillet over medium heat, heat oil.

  4. Gently break eggs into skillet. Be careful not to break the yolk. Cook about 1 minute. Carefully flip each egg over with a rubber spatula. Cook until yolk is slightly firm, about 1–2 minutes. Top each muffin bottom with cooked egg.

  5. Add spinach to skillet with a splash of water and pinch of salt. Cover and cook until wilted, about 3 minutes.

  6. Top the egg with tomato and spinach. If using avocado, add avocado slices now. Cover with the muffin tops to make a sandwich.

Homemade Oatmeal 

Servings: 1           Time: 5-10 minutes

Ingredients: 

  • 1/2 cup quick oats

  • 1 cup water or milk

Optional Mix-ins:

  • Apple Cinnamon Oatmeal - Add 1 teaspoon of sugar, 1/4 teaspoon cinnamon, and 2 tablespoons apples (chopped and dried).

  • Cinnamon Raisin Oatmeal - Add 2 teaspoons packed brown sugar, 1/4 teaspoon cinnamon, and 2 tablespoons raisins.

Instructions:​

  1. Put quick oats and optional ingredients into a plastic snack or sandwich bag.

  2. Seal bag and store for future use.

  3. Empty packet into a microwave safe bowl when ready to use.

  4. Stir in 1 cup water or milk.

  5. Microwave on high 2 ½ to 3 minutes.

  6. Stir before serving.

Make-Ahead Breakfast Burritos

Servings: 8           Time: 20 minutes

Ingredients: 

  • Nonstick cooking spray

  • 1 cup potatoes, diced (1 medium potato)

  • 1/2 cup onions, diced (1/2 medium onion)

  • 1 cup bell peppers, diced (1 medium pepper)

  • 8 eggs, beaten

  • 1/8 teaspoon garlic powder

  • 1/4 teaspoon ground black pepper

  • 1 cup 2% fat cheddar cheese, shredded

  • 8 whole grain tortillas (8")

Instructions:​

  1. Spray a large skillet with cooking spray. Cook the potatoes for 6-10 minutes over medium heat.

  2. Add onions and peppers to the potatoes. Cook for 3 to 4 minutes until the potatoes are browned.

  3. Add beaten eggs to the vegetable mixture. Cook for 4-5 minutes over medium heat. Stir off and on until there is no liquid.

  4. Stir in the garlic powder and pepper.

  5. Roll up each burrito. Use 2 tablespoons of cheese and 1/2 cup of the egg mixture. Serve or freeze.

  6. You can freeze the burritos. Wrap each burrito tightly in plastic wrap. Freeze in a single layer on a cookie sheet. Seal wrapped burritos in a freezer bag when they are frozen.

  7. To reheat the frozen burritos: Remove the plastic wrap. Wrap burrito in a damp paper towel. Set microwave on medium power. Heat burrito for 3-4 minutes.

Yogurt Berry Parfait

Servings: 4

Time: 5 minutes

Ingredients: 

  • 2 cups low-fat or fat-free plain yogurt

  • 1 cup banana (sliced)

  • 1⁄2 cup blueberries (fresh or frozen)

  • 1⁄2 cup strawberries (fresh or frozen, sliced)

  • 1 cup whole grain cereal

 

Note: You can use any fruit that you like or have on hand.

Instructions:

  1. Line up 4 parfait or other tall glasses.

  2. Spoon about 1/4 cup of yogurt into each glass.

  3. Top with about 1/4 cup of fruit.

  4. Next sprinkle with 2 tablespoons of whole grain cereal.

  5. Repeat the process.

Easy Fruit Smoothie

Servings: 4           Time: 20 minutes

Ingredients: 

  • 1 cup plain yogurt

  • 1 cup fresh or frozen fruit, such as berries, peaches, or bananas

  • ½ cup ice cubes

  • Honey (or other sweetener), to taste

Instructions:​

  1. Pour the yogurt, fruit, and ice in the blender and blend until combined.

  2. Add more ice until you reach the desired texture

  3. Add the honey or sweetener you reach the desired taste

Orange Smoothie

Servings: 4           Time: 5-10 minutes

Ingredients: 

  • 12 oz. 100% Orange Juice (Or use frozen canned orange juice concentrate)

  • 2 cup milk

  • 1 tablespoon vanilla extract

  • 1 tablespoon sugar or honey

  • 1 ½ cup ice

Instructions:​

  1. Combine all the ingredients in the blender.

  2. Blend until mixed together and the drink is smooth and fluffy.

  3. Serve immediately.

Peanut Butter and Banana Pockets

Servings: 4           Time: 15 minutes

Ingredients: 

  • 3 ripe bananas

  • 3 Tablespoons creamy peanut butter

  • 1½ teaspoons honey (optional)

  • ¼ teaspoon ground cinnamon (optional)

  • 4 (8-inch) whole wheat flour tortillas

  • Non-stick cooking spray

Instructions:​

  1. Peel and slice bananas about ¼-inch thick.

  2. In a small bowl, stir together peanut butter, honey, and cinnamon.

  3. Lay tortillas flat. Spread about 1 Tablespoon of the peanut butter mixture on one half of each tortilla.

  4. Divide banana slices evenly among tortillas. Arrange in a single layer over peanut butter mixture. Fold each tortilla in half.

  5. Coat a large skillet with non-stick cooking spray. Heat over medium-high heat.

  6. Place folded tortillas in the skillet. Cook for 1–2 minutes on each side, or until golden brown.

Instructions:

  1. Heat up a nonstick pan over medium heat.

  2. Spread ¼ of butter on one side of each slice of bread.

  3. To make the first sandwich, place one slice of bread butter-side down in the pan, top with half the cheese, and cover with the second slice, butter side up.

  4. Cook for 3-5 minutes, or until cheese has melted and bottom bread is golden brown.

  5. Add optional ingredients for extra flavor.

  6. Flip the sandwich and cook the other side.

  7. Repeat the process for the second sandwich.

Ingredients: ​​

  • 4 slices whole wheat bread

  • 2 ounces cheddar cheese, grated or sliced

  • 1 Tbsp butter

Optional:

  • sliced tomato

  • spinach

  • onion

Servings: 2

Time: 10 minutes

Grilled Cheese Sandwich

Zesty Tomato Soup

Servings: 2           Time: 20 minutes

Ingredients: 

  • 1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup

  • 1 can (10.5 ounces) filled with fat-free milk

  • 1 medium tomato, chopped

  • 1 tablespoon chopped fresh basil or cilantro (optional)

  • 1 tablespoon grated Parmesan cheese (optional)

Instructions:​

  1. In a saucepan, add the soup. Use the empty can to measure and add the milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently.

  2. Add in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally.

  3. Ladle even amounts into individual bowls and garnish each serving with 1 1/2 teaspoons Parmesan cheese. Serve immediately.

Tuna Melt Sandwich

Servings: 4           Time: 5-10 minutes

Ingredients: 

  • 2 cans (6 ounces) canned tuna, drained

  • 1/3 cup onion, chopped (green or yellow)

  • 3 tablespoons light mayonnaise or salad dressing

  • 4 slices whole wheat bread

  • 4 tomato slices (1 medium tomato)

  • 1/2 cup cheddar cheese, shredded

Instructions:​

  1. Preheat oven to 350°F

  2. Toast bread so it won’t get soggy.

  3. In medium bowl, combine tuna, onion, and mayonnaise. Mix well.

  4. Place bread on baking sheet.

  5. Spoon about 1/4 of the tuna mixture on each piece of bread. Spread mixture nearly to the edges.

  6. Add a tomato slice.

  7. Bake 5 minutes.

  8. Sprinkle 2 tablespoons cheese on top of each sandwich. Return to oven for another 5 minutes, or until cheese is melted and bread is toasted.

Wraps Your Way

Servings: 1           Time: 10 minutes

Ingredients: 

  • 1 teaspoon spread, such as low-fat mayonnaise, ranch dressing, mustard, or plain yogurt

  • 1/2 cup shredded, sliced, or chopped vegetables (lettuce, tomato, slaw mix, cucumber, onion, or carrot)

  • 1 whole wheat tortilla (8")

  • 1 ounce cooked sliced chicken or beef, 1/4 cup tuna, 1 hard cooked egg, or 1/4 cup refried beans

  • 1 tablespoon cheese, shredded

Instructions:​

  1. Mix the spread and the vegetables together.

  2. Spread vegetable mixture on tortilla.

  3. Spoon on the meat, egg, or beans and sprinkle on the cheese.

  4. Roll up and eat or wrap in a paper towel and heat in microwave for 30 seconds to melt cheese.

Instructions:

  1. Stir tuna, onion, vegetables, dressing, and garlic powder in a bowl. Mix in the beaten egg.

  2. Stir the bread crumbs into the mixture. Let the mixture rest for 5 minutes.

  3. Wash hands. Form the mixture into 4 patties. Each patty should be about 1/3" thick and 3" wide.

  4. Heat a skillet to medium. Spray the pan with nonstick cooking spray when it is hot. Cook the patties for 2-3 minutes. Turn patties over and cook for 2-3 minutes more. Cook until patties are browned and 145°F.

Ingredients: ​​

  • 1 can (5 ounces) canned tuna, drained

  • 1/4 cup onion, diced

  • 1/3 cup shredded or diced vegetables (like carrots, celery, peppers, or zucchini)

  • 2 tablespoons light salad dressing (like ranch) or plain yogurt

  • 1 teaspoon garlic powder

  • 1 egg, beaten

  • 1/3 cup plain bread crumbs

  • Nonstick cooking spray

Servings: 4

Time: 30 minutes

Blackened Tuna Patties

Salmon Patties

Servings: 6           Time: 20 minutes

Ingredients: 

  • 1 can (14.75-ounce) salmon, drained

  • 1 egg

  • 1 slice whole wheat bread, shredded, or 5 saltine crackers, crushed

  • 3 green onions (including the green stems) OR 1/3 medium white onion (chopped fine)

  • 1 medium garlic clove, minced, or 1/8 teaspoon garlic powder (optional)

  • Dash ground black pepper

  • 1/2 teaspoon seasoning (paprika, chili powder, or dill weed) (optional)

  • 2 teaspoons oil (canola or vegetable)

Instructions:​

  1. Remove any large bones and skin from salmon. Break salmon into chunks with a fork.

  2. Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently.

  3. Form into 6 patties about 1/2" thick.

  4. Heat oil in a large skillet over medium heat. Place patties in skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145° F. Serve immediately.

Broccoli Alfredo

Servings: 4           Time: 30 minutes

Ingredients: 

  • 4 cups broccoli

  • 8 oz. whole wheat pasta

  • 2 cups milk, 1% (or non-fat)

  • 1 cup fat-free parmesan cheese

  • 1 teaspoon basil (optional)

  • 1/2 teaspoon garlic powder (optional)

  • 2 tablespoons cornstarch

  • pepper (to taste, optional)

Instructions:​

  1. Cook the whole wheat pasta according to package directions.

  2. Steam the broccoli

  3. Heat milk over medium heat and then add basil and garlic powder. When hot, add Parmesan cheese.

  4. Mix cornstarch with 2 or 3 Tbsp of milk and add to hot mixture. Heat until thickened.

  5. Pour mixture over pasta and broccoli. Serve.

Microwave Scrambled Eggs

Servings: 1           Time: 5 minutes

Ingredients: 

  • eggs

  • 2 tbsp. milk

  • salt and pepper, as desired

Instructions:​

  1. Mix eggs, milk, salt and pepper in a microwave-safe bowl until blended.

  2. Microwave on high for 45 seconds; stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Serve immediately.

Instructions:

  1. Melt the butter in a frying pan over medium heat.

  2. Place on of the tortillas in the pan and sprinkle the cheese over the top. Place the other tortilla on top.

  3. Cook until the cheese is melted, 2-3 minutes, then flip the quesadilla and cook the other side until golden-brown.

  4. Cut into 4-6 wedges and serve with salsa and/or cilantro yogurt dip

  5. If you want to get creative, try putting other fillings inside, such as diced bell peppers, tomatoes, or shredded chicken.

Ingredients: 

  • 2 8-inch whole wheat tortillas

  • 1 tablespoon of butter

  • ¼ cup of cheddar cheese, shredded

Servings: 1

Time: 10 minutes

Cheese Quesadilla

Cilantro Yogurt Dip 

Servings: 6           Time: 1 hour

Ingredients: 

  • 2 cups plain nonfat yogurt

  • ¼ cup finely minced cilantro

  • ½ teaspoon salt

Instructions:

  1. Line a large strainer with a coffee filter or paper towel and place over a mixing bowl.

  2. Pour in yogurt and let sit until some of the liquid has drained away and the yogurt is the consistency of sour cream, about one hour.

  3. Transfer to small mixing bowl; stir in salt and cilantro. Makes about 1½ cups.

Hardboiled Eggs

Servings: 6           Time: 30 minutes

Ingredients: 

  • 6 large eggs

  • Water

Instructions:​

  1. Place the eggs in the bottom of a large saucepan or pot.

  2. Pour cold water over the eggs, covering them by about an inch.

  3. On high heat, bring the water to a rolling boil. Once the water boils, turn off the heat.

  4. Cover and remove the pan from the burner and let stand for 10-12 minutes.

  5. Drain and serve warm or refrigerate and serve cold. Slice over salads, make deviled eggs or egg salad sandwiches, or take for a snack and eat with salt and pepper.

Classic Macaroni & Cheese

Servings: 10           Time: 1 hour

Ingredients: 

  • 1/2 cup evaporated milk

  • 2 cups uncooked whole wheat macaroni 

  • 1/2 cup onion (chopped)

  • egg (medium, beaten)

  • 1/4 teaspoon black pepper

  • 1 1/4 cups low-fat cheddar cheese (shredded, 4 ounces)

  • Nonstick cooking spray

Instructions:

  1. Preheat oven to 350 degrees F. Coat an 8x8-inch casserole dish with nonstick cooking spray. 2. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.

  2. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and cook for about 3 minutes.

  3. In another bowl, combine macaroni, onions, egg, cheese, milk, and pepper and mix thoroughly.

  4. Pour mixture into casserole dish.

  5. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

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