How To Hide Veggies In Food For Toddlers (+ Hidden Veggie Recipes)

Just like adults, sometimes kids simply don't want to eat their veggies! Which is why learning the ins and outs of how to hide vegetables in food can be so helpful.

These vegetable hiding tips are tried and true and once you master them, you can stress less about what your kids eat! Plus you can also grab a list of hidden veggie recipes that contain everything from sweet potatoes to zucchini and more.

While teaching your kids about healthy eating is easily the best road to take, sometimes it just doesn't work. 

Toddlers can be finicky on the best of days and are very stuck to their beliefs and habits. Thus making them "picky eaters" when it comes to getting them to eat vegetables.

And since all moms want the best for their kids, it's often handy to have some tricks up your sleeve (like these high protein foods for picky eaters). 

Learning how to hide vegetables in food can be a game-changer for your toddler's nutrition. It helps:

• moms stress less
• boost toddlers health
• keep peace in the house
• everyone enjoy a meal

Teach your kids about healthy eating but don't be too proud to sneak some veggies in!

How To Get Kids To Eat Healthily

There are two "tried and true" ways to get toddlers to eat healthy food.

The first is to set an example. No kid wants to eat cauliflower while their mama munches down on strawberries! Kids really do learn best from monkey see, monkey do.

Thus, the first step begins with us as moms setting the example.

However, even many toddlers will refuse healthy food.

The second technique begins at the youngest age possible and involves adjusting their taste buds. 

When we give kids sugary items from a young age, they gravitate towards them more. It's what their palate is used to. Why would you eat green beans after having jam toast? It doesn't make sense.

So, unfortunately, many times we set ourselves up for failure.

Instead, from the moment they begin to eat, cut back on the sweet foods and stick to regular wholesome options. 

You can learn more about cutting sugar and adjusting palates in my podcast with sugar expert Michael Collins.

How To Hide Veggies In Food

The above aside, sometimes it's just easier to hide vegetables in food for toddlers. But, how do you go about it?

Sure it's easy to sneak in some sweet potatoes instead of classic mashed potatoes, or blend something into a cheese sauce, but what else?

You get creative! Have Fun!

You learn to sneak veggies into the most basic of places (like this coconut milk alfredo sauce!"

Smoothies

The simplest way to take in more nutrients. When it comes to making smoothies part of your daily routine, follow a step-by-step guide to building them.

You'll want to ensure the smoothie comes out a pleasing color, as well as any taste of the vegetables, is covered.

Most people think only of spinach or cucumber when it comes to hiding veggies in smoothies. However, carrot, cauliflower, sweet potatoes, and zucchini actually work surprisingly well.

Here's everything you need to know about introducing smoothies to toddlers so that they fall in love with them!

Vegetable Filled Muffins

Zucchini and carrot work best for this trick but beets can make an appearance as well- especially if your kiddo loves pink!

Sauces

You can blend almost anything into a sauce. Thus making it pretty easy to sneak in veggies. Carrots, broccoli, and even mushrooms work into a marinara sauce.

However, adding extra leafy greens to a homemade pesto sauce works too.

Any don't overlook Mac & Cheese. Making a homemade, vegan sauce (recipe below) with carrots and potatoes works well.

Bars

Though you can sneak shredded or pureed vegetables into bars, sometimes it's just easier to go with a greens powder or ground up algae tab!

Soups

This trick is very toddler-dependant. Some kids love chunky, chicken noodle-type soups in which vegetables are already very apparent.

However, for the kids that love blended soups, this one is great! Experiment with pureeing cauliflower or carrot for the base. A great way to hide veggies.

Nuggets

Making vegetable-based nuggets are a hit with toddlers who love finger foods! The most common being a sweet potato zucchini blend.

Meatballs

Most kiddos love meatballs and bonus points if you make the sauce homemade!

However, for moms meatballs are another easy way to sneak in vegetables like onion or garlic and zucchini and carrot.

Tips For Hiding Veggies

If you're going to go the sneaky route- go all in! Don't just make mashed potatoes with some parsnips and call a day.

Make sure you use the tips below to ensure your little one enjoys the food you're making.

• Chop small, in fact, julienne everything. Adding them to omelets or quiches only really works if the chunks are small enough that the toddler doesn't notice or are too small to pick out
• Don't make veggie-based meals in terms of flavor. Instead, use richer tastes and flavors to mask the "veggie" taste.
• When hiding pureed veggies make sure to cook them well and puree so that no chunks remain
• Offer something to dip. Cheese sauces, hummus, yogurt dips all go a long way

How To Hide The Taste Of Veggies

Remember that a little goes a long way. Start off with small amounts so that the taste isn't overpowering to the other flavors. Taste will always help entice kids to eat vegetables.

Likewise, make sure to chose vegetables that are not potent in flavor to begin with. For example; swiss chard in a smoothie gives a peppery taste. Go with more neutral choices.

When it comes to baked goods like pancakes, muffins or cookies, using dried fruit will help mask the taste of the veggies.

Don't forget to pin these tips on How To Hide Veggies For Toddlers!

Tasty Hidden Veggie Recipes

1. Chocolate cherry smoothie
2. Broccoli Tots
3. Morning glory muffins
4. Zucchini bread smoothie
5. Spinach meatballs
6. Eggless Chocolate zucchini muffins
7. Veggie Pasta Sauce
8. Veggie Beef Burgers
9. Green chickpea hummus
10. Zucchini Chocolate Chip Cookies
11. Vegan Veggie Fritatas
12. Fruit & Veggie Jello
13. Easy Egg Muffins
14. Blue Spirulina Smoothie
15. Mushroom Meatballs
16. Butternut squash meatballs
17. Oatmeal zucchini cookies
18. Broccoli blueberry smoothie
19. Chickpea beet burgers
20. Cherry beet smoothie
21. Cauliflower mashed potatoes
22. Cauliflower rice
23. Carrot cake oatmeal
24. Easy vegan cheese sauce
25. Cauliflower smoothie
26. Cauliflower pizza sauce
27. Cookies and cream smoothie
28. Mango orange green smoothie

Using recipes (not just mashed potatoes!) with hidden vegetables can be a lifesaver for moms.

However, don't stress! Kids go in and out of phases like the rest of us. It doesn't mean they're picky eaters. Do the best you can but don't make it a big event.