What is WIC?

The Women, Infants, and Children (WIC) program is a federally funded nutrition assistance program that helps low-income pregnant women, postpartum mothers, infants, and young children access healthy foods. WIC provides a monthly food package that includes nutrient-rich staples like milk, eggs, whole grains, fruits, vegetables, and protein sources such as peanut butter, beans, and canned fish.

WIC is a separate program from SNAP or EBT benefits, but many people may be eligible for both. Find out more about those benefits here.

What Foods Are Included in WIC?

While the exact foods you receive depend on your state and eligibility, common WIC-approved foods include:
✔ 100% fruit juice (grape, apple, orange, etc.)
✔ Milk (nonfat or 1%)
✔ Whole wheat bread or tortillas
✔ Breakfast cereal (from an approved list)
✔ Eggs
✔ Fresh, frozen, or canned fruits and vegetables
✔ Canned fish (like tuna or salmon)
✔ Legumes (dry beans, canned beans, or peanut butter)
✔ Cheese (cheddar, colby, jack, etc. in block form; mozzarella string cheese sticks) 

With these ingredients, you can make delicious and nutritious meals for yourself and your family without breaking the bank. Below, we’ve compiled 28 simple and tasty recipes that use WIC-approved foods, plus some that require only a few inexpensive pantry staples.

Recipes Using ONLY WIC Foods

These recipes rely on the WIC approved foods, water, and optional spices. 

Veggie Scramble

A quick and protein-packed breakfast with fresh veggies!

Ingredients:

• 2 eggs
• 1/2 cup mixed vegetables (bell peppers, spinach, tomatoes, etc.)
• 1 tablespoon water
• Salt (optional)

Instructions:

1. Chop the vegetables into small pieces.
2. In a nonstick pan, heat a small amount of water and sauté the vegetables for 2-3 minutes until soft.
3. In a bowl, beat the eggs with a splash of water (this makes them fluffy).
4. Pour the eggs over the vegetables and cook on medium heat, stirring occasionally, until set.
5. Serve warm, on its own or with whole wheat toast

Sweet Potato & Peanut Butter Mash

A delicious side dish.

Ingredients:

• 1 large sweet potato, peeled and chopped
• 2 tablespoons peanut butter

Instructions:

1. Boil sweet potatoes until soft.
2. Drain and mash with peanut butter.

Oatmeal with Fruit

A warm, comforting, and nutritious breakfast!

Ingredients:

• 1/2 cup WIC-approved cereal (oats or other whole grains)
• 1 cup milk (or water for a lighter version)
• 1/2 cup fresh fruit (banana slices, chopped apples, or berries)

Instructions:

1. In a saucepan, bring the milk (or water) to a gentle boil.
2. Stir in the cereal and reduce heat to low.
3. Cook, stirring occasionally, for about 5 minutes or until thickened.
4. Remove from heat and let it sit for a minute.
5. Top with chopped fresh fruit and enjoy warm!

Peanut Butter & Banana Smoothie

Creamy and packed with protein!

Ingredients:

• 1 banana
• 2 tablespoons peanut butter
• 1 cup milk

Instructions:

1. Peel the banana and place it in a blender.
2. Add peanut butter and milk.
3. Blend until smooth.
4. Pour into a glass and enjoy!

Tip: Freeze the banana beforehand for an extra thick smoothie!

Vegetable Soup

A simple, hearty, and nutritious meal.

Ingredients:

• 2 cups mixed vegetables (carrots, potatoes, tomatoes, etc.)
• 4 cups water
• Salt 

Instructions:

1. Wash and chop the vegetables into bite-sized pieces.
2. In a large pot, bring 4 cups of water to a boil.
3. Add the vegetables and reduce heat to a simmer.
4. Cook for 20-25 minutes, until vegetables are tender.
5. Add salt if available and serve warm.

Lentil Stew

A filling and protein-packed dish.

Ingredients:

• 1 cup dry lentils (or 1 can of lentils, drained)
• 2 cups mixed vegetables (carrots, onions, bell peppers, etc.)
• 4 cups water

Instructions:

1. If using dry lentils, rinse and soak them for 15 minutes.
2. In a pot, bring water to a boil and add the lentils.
3. Reduce heat and simmer for 20 minutes.
4. Add chopped vegetables and cook for another 10-15 minutes until everything is soft.
5. Serve warm!

Banana Peanut Butter Wrap

A quick and easy snack!

Ingredients:

• 1 whole wheat tortilla
• 1 banana
• 2 tablespoons peanut butter

Instructions:

1. Spread peanut butter on tortilla.
2. Place banana inside and roll up.

Veggie & Bean Quesadillas

A crispy, cheesy meal!

Ingredients:

• 2 whole wheat tortillas or corn tortillas
• 1/2 cup canned beans, mashed
• 1/2 cup cheese 
• 1/2 cup chopped vegetables

Instructions:

1. Spread mashed beans on one tortilla.
2. Sprinkle with cheese and veggies.
3. Place the second tortilla on top.
4. Cook in a dry pan over medium heat until crispy on both sides.

Baked Egg Cups

A grab-and-go breakfast!

Ingredients:

• 4 eggs
• 1/2 cup chopped vegetables (tomatoes, spinach, onions, etc.)

Instructions:

1. Preheat oven to 375°F.
2. Lightly grease a muffin tin (or use cupcake liners).
3. Crack eggs into a bowl and whisk.
4. Add chopped veggies and mix well.
5. Pour the mixture into muffin cups, filling them 3/4 full.
6. Bake for 15-18 minutes, until set.
7. Let cool and enjoy!

Baked Veggie Frittata

A great way to use leftover veggies!

Ingredients:

• 4 eggs
• 1 cup chopped vegetables
• 1/4 cup cheese 

Instructions:

1. Preheat oven to 375°F.
2. Whisk eggs in a bowl and stir in vegetables and cheese.
3. Pour into a greased baking dish.
4. Bake for 20-25 minutes until set.

Crispy Chickpeas

A crunchy, protein-rich snack!

Ingredients:

• 1 can chickpeas, drained and rinsed

Instructions:

1. Preheat oven to 400°F.
2. Spread the chickpeas on a baking sheet in a single layer.
3. Bake for 20-25 minutes, stirring occasionally, until crispy.
4. Let cool and enjoy as a snack or use to top salads. 

Cereal-Crusted French Toast

A fun twist on a classic!

Ingredients:

• 2 slices whole wheat bread
• 1 egg
• Splash of milk (or more to taste)
• Cinnamon
• 1/2 cup WIC-approved cereal like Corn Flakes or Special K (crushed)

Instructions:

1. Whisk the egg in a shallow bowl with milk and cinnamon.
2. Crush the cereal into fine crumbs.
3. Dip each slice of bread into the egg mixture, then coat with crushed cereal.
4. Cook on a nonstick pan over medium heat for about 2-3 minutes per side until golden brown.
5. Serve warm!

Juice Popsicles

A refreshing treat!

Ingredients:

• 1 cup 100% juice (grape, apple, etc.)

Instructions:

1. Pour juice into popsicle molds (or small cups with sticks).
2. Freeze for at least 4 hours until solid.
3. Enjoy on a hot day!

Baked Peanut Butter Oat Bars

A chewy, protein-rich snack!

Ingredients:

• 1 cup WIC-approved cereal (oats or crushed whole-grain cereal)
• 1/2 cup peanut butter
• 1 ripe banana, mashed

Instructions:

1. Preheat oven to 350°F.
2. Mash the banana in a bowl.
3. Mix in peanut butter and oats until well combined.
4. Press into a greased baking dish.
5. Bake for 15-20 minutes.
6. Let cool, cut into bars, and enjoy!

Peanut Butter & Banana “Ice Cream”

A no-sugar-added frozen treat!

Ingredients:

• 2 ripe bananas, frozen
• 2 tablespoons peanut butter

Instructions:

1. Blend frozen bananas and peanut butter until creamy.
2. Freeze for 30 minutes for a firmer texture.

Recipes Using Minimal Other Ingredients

These recipes require a few small additions to the WIC items. Note: Tuna and other canned fish are not included in some plans so they are in this section. 

Garlic Roasted Veggies

A flavorful side dish!

Ingredients:

• 2 cups mixed vegetables (carrots, potatoes, zucchini, etc.)
• 1 tablespoon oil
• 1 clove garlic, minced

Instructions:

1. Preheat oven to 400°F.
2. Toss chopped vegetables with oil and minced garlic.
3. Spread on a baking sheet.
4. Roast for 20-25 minutes until tender.

Simple Tuna Patties

A quick protein-packed meal!

Ingredients:

• 1 can tuna
• 1 egg
• 1/2 cup crushed cereal/oats
• Optional to taste: Dijon mustard, lemon juice, green onions, salt and pepper.

Instructions:

1. In a bowl, mix the tuna, egg, and crushed cereal.
2. Form into small patties.
3. Cook in a nonstick pan for 3-4 minutes per side.

Veggie Stir-Fry

A quick and healthy meal!

Ingredients:

• 2 cups mixed vegetables
• 1 tablespoon oil
• 1 teaspoon soy sauce (optional)

Instructions:

1. Heat oil in a pan over medium-high heat.
2. Add vegetables and cook for 5-7 minutes.
3. Add soy sauce (if using) and stir for another minute.

Peanut Butter Energy Bites

A no-bake, protein-rich snack!

Ingredients:

• 1/2 cup peanut butter
• 1/2 cup oats
• 1 tablespoon honey

Instructions:

1. Mix all ingredients in a bowl.
2. Roll into small balls.
3. Refrigerate for 15 minutes before eating.

Vegetable & Bean Chili

A hearty, one-pot meal!

Ingredients:

• 1 can beans
• 2 cups vegetables
• 1 teaspoon chili powder

Instructions:

1. In a pot, combine beans and chopped vegetables.
2. Add 1 cup water and chili powder.
3. Simmer for 20 minutes and serve!

Banana Oat Pancakes

Fluffy pancakes without the need for expensive mixes!

Ingredients:

• 1 banana, mashed
• 2 eggs
• 1/2 cup oats
• 1/2 teaspoon baking powder

Instructions:

1. Mash the banana in a bowl, then mix in eggs, oats, and baking powder.
2. Heat a nonstick pan over medium heat and lightly grease if needed.
3. Pour small amounts of batter into the pan and cook for 2-3 minutes per side.

Recipes Using A Few Other Ingredients

Cheesy Vegetable Rice

A simple one-pot meal!

Ingredients:

• 1 cup rice
• 2 cups water
• 1 cup mixed vegetables
• 1/2 cup cheese 

Instructions:

1. In a pot, bring water to a boil and add rice.
2. Reduce heat, cover, and cook for 10 minutes.
3. Stir in vegetables and cook for another 5 minutes.
4. Mix in cheese and serve warm.

Tuna & Rice Casserole

A budget-friendly family meal.

Ingredients:

• 1 can tuna, drained
• 1 cup rice
• 2 cups water
• 1/2 cup milk
• 1/2 cup shredded cheese
• Optional: Vegetables including celery, onions, peas; cream of chicken or celery soup.

Instructions:

1. Preheat oven to 375°F.
2. Cook rice in water until soft.
3. Mix rice, tuna, milk, and cheese in a baking dish.
4. Bake for 15 minutes until bubbly.

Vegetable Fried Rice

A great way to use leftover rice and veggies.

Ingredients:

• 2 cups cooked rice
• 1 cup mixed vegetables
• 1 egg
• 1 tablespoon soy sauce
• 1 tablespoon oil

Instructions:

1. Heat oil in a pan over medium heat.
2. Add vegetables and cook for 5 minutes.
3. Push veggies to one side and scramble the egg in the pan.
4. Stir in cooked rice and soy sauce.

Black Bean & Rice Tacos

A filling, high-protein meal.

Ingredients:

• 1 cup cooked black beans
• 1 cup cooked rice
• 1 teaspoon chili powder
• 4 small tortillas

Instructions:

1. Mix beans, rice, and chili powder.
2. Spoon mixture into tortillas and serve.

Homemade Cornbread

A great side for soups and stews.

Ingredients:

• 1 cup cornmeal
• 1 cup flour
• 1 egg
• 1 cup milk

Instructions:

1. Preheat oven to 375°F.
2. Mix all ingredients until smooth.
3. Pour into a greased baking pan and bake for 20 minutes.

Cereal Snack Mix

A crunchy, salty-sweet snack.

Ingredients:

• 2 cups WIC-approved cereal
• 1/4 cup peanuts 
• 1 tablespoon honey

Instructions:

1. Mix cereal and peanuts in a bowl.
2. Drizzle with honey and mix.

Baked Apples with Oat Topping

A simple, sweet dessert.

Ingredients:

• 2 apples, sliced
• 1/2 cup oats
• 1 tablespoon honey

Instructions:

1. Preheat oven to 350°F.
2. Arrange apples in a baking dish.
3. Mix oats with honey and sprinkle on top.
4. Bake for 20 minutes.

Healthy, Affordable, and Delicious Meals with WIC

Eating well on a budget is easier than you think! With just a few WIC-approved staples, you can create nutritious and delicious meals for breakfast, lunch, dinner, and snacks. Whether you’re making a quick Peanut Butter & Banana Smoothie, a hearty Vegetable & Bean Chili, or a sweet treat like Baked Apples with Oat Topping, these recipes prove that eating healthy doesn’t have to be complicated or expensive.

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