How To Hide Veggies For Toddlers (+ Hidden Veggie Recipes)
Learn the ins and outs of how to hide veggies for toddlers and sneak more vegetables into their diet. These hidden veggie recipes not only simple to make but they’re toddler-approved too!
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”.
And since all moms want the best for their kids, it’s often handy to have some tricks up your sleeve.
Learning how to hide veggies 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!
Don’t want to read? JUMP to the recipes!
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 veggies in food for toddlers. But, how do you go about it?
You get creative!
You learn to sneak veggies into the most basic of places.
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, 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!
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 pesto sauce works too.
Any don’t overlook Mac & Cheese. Making a homemade, vegan sauce (recipe below) with carrots and potatoes works well.
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!
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.
Making vegetable-based nuggets are a hit with toddlers who love finger foods! The most common being a sweet potato zucchini blend.
Most kiddos love meatballs and bonus points if you make the sauce homemade!
However, for moms meatballs are another easy way t 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!
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.
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!
- Chocolate cherry smoothie
- Broccoli Tots
- Morning glory muffins
- Zucchini bread smoothie
- Spinach meatballs
- Eggless Chocolate zucchini muffins
- Instant Pot Mac & Cheese
- Veggie Pasta Sauce
- Veggie Beef Burgers
- Zucchini Chocolate Chip Cookies
- Vegan Veggie Fritatas
- Fruit & Veggie Jello
- Easy Egg Muffins
- Blue Spirulina Smoothie
- Mushroom Meatballs
- Butternut squash meatballs
- Oatmeal zucchini cookies
- Broccoli blueberry smoothie
- Chickpea beet burgers
- Cherry beet smoothie
- Cauliflower mashed potatoes
- Cauliflower rice
- Cauliflower pizza sauce
- Carrot cake oatmeal
- Easy vegan cheese sauce
- Cauliflower smoothie
Using recipes with hidden veggies can be a lifesaver for moms. However, don’t stress! Kids go in and out of phases like the rest of us. Do the best you can but don’t make it a big event.