There's plenty that even the littlest helpers can do to help make quick work of mealtime prep.

Joy Howard

Sponsored by Almond Breeze

Want your kids to eat more healthy dinners? We have a fun solution: get 'em cooking! Studies show that children who help with meal prep are more likely to make nutritious food choices. And there's plenty that even the littlest helpers can do to help make quick work of mealtime prep-from washing veggies and measuring ingredients, to assembling the final dish. Always aim to include a healthy protein, vegetables and a whole grain at dinner. And don't forget drinks: water, milk and unsweetened nondairy milk, such as Almond Breeze almondmilk, are all great choices. Here, we've gathered some of our family dinner faves, along with suggestions for how kids can lend a hand putting them together.

Related: A Month of Healthy Dinner Ideas for Kids

1. Tuesday Night Tacos

The recipe: Build-Your-Own Chicken Tacos

Beginner cooks can: Wash and tear lettuce; stir together the chicken and salsa

Experienced helpers can: Cut tortillas with kitchen shears or butter knife; shred chicken

2. No Cooking Required

The recipe: Black Bean-Quinoa Buddha Bowl

Beginner cooks can: Rinse and drain beans; stir together ingredients

Experienced helpers can: Juice the lime; chop the avocado with a butter knife

3. Warming Soup

The recipe: Tortilla Soup

Beginner cooks can: Coat tortilla strips with cooking spray; assemble soup bowls

Experienced helpers can: Shred the cheese; pluck cilantro leaves

4. Chicken Dinner Winner

The recipe: Buffalo Chicken Quesadillas

Beginner cooks can: Assemble the quesadillas for cooking; stir together the slaw

Experienced helpers can: Shred the chicken; assemble the filling

5. Slow-Cooker Comfort Meal

The recipe: Slow-Cooker Vegetarian Lasagna

Beginner cooks can: Help assemble the lasagna

Experienced helpers can: Crack the egg, tear the spinach and stir together the cheese filling

6. Healthier Pizza Night

The recipe: EatingWell's Pepperoni Pizza

Beginner cooks can: Roll out the dough; stir together the sauce

Experienced helpers can: Assemble the pizza

7. Good-for-You Grains & Veg

The recipe: Vegetarian Sushi Grain Bowl

Beginner cooks can: Stir together the sauce; assemble the bowls

Experienced helpers can: Shred the carrot; grate the ginger; dice the avocado

8. Yummy Noodles

The recipe: Turkey Sausage & Arugula Pasta

Beginner cooks can: Stir together the pasta; help assemble the bowls

Experienced helpers can: Halve the tomatoes; shred the cheese

9. Allergy-Friendly Fare

The recipe: Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Beginner cooks can: Mash the berries and stir together the dip

Experienced helpers can: Chop the berries; toss the chicken and cornmeal with a spoon or fork

10. Breakfast for Dinner

The recipe: Green Eggs & Ham Frittata

Beginner cooks can: Help measure ingredients

Experienced helpers can: Crack and whisk the eggs; shred the cheese

Watch: How to Make Build-Your-Own Chicken Tacos

More Ideas for Cooking with Kids

Jacques Pépin's Simple Advice for Parents: Teach Your Kids to Cook

Cooking with Kids: Chocolate Truffles

Cooking with Kids: How to Make Irish Soda Bread