How To Hide Veggies So Your Toddler Eats Them
As every mama knows, sometimes no matter what you do your toddler will not eat the carefully laid out meals you have made for them- as nutritious as they may be. We try our best as moms to make sure our kids eat a healthy, varied diet (click here to read how I introduced healthy food to my little one). But to be honest, toddlers call the shots and we know it. And while going with the flow seems obvious enough, it doesn’t mean you can’t cheat a little and hide some veggies in your kids food!
For the most part, baby bear is an awesome eater. She loves green shakes, omelets, fruit and curries. But every so often I’ll notice that her week has been less than stellar in the nutrient department.
It’s rare that she won’t eat fruit or starch but veggies? Forget about it.
So I have made it my “mom mission” to make her meals as nutrient dense as possible… and that means I hide a lot of vegetables!
In fact, almost everything baby bear eats has some sort of vegetable in it. And while she’s a little young to notice such things, I figure starting the ball early is the way to go 😛
Below are the main tricks I use to hide veggies in everyday foods for my daughter (and yes, it makes me feel ever so slightly like a ninja double agent!).
Trick # 1 Muffins
Probably the most well known trick of the bunch. Hiding vegetables in muffins is a pretty common way to go.
Zucchini and carrots are the easiest but I’ve made a few god beet ones too! My advice is to make sure you use a recipe before just throwing things in wily nilly- otherwise the veggies may be in there but there’s no way your babe will eat it
Trick # 2 Sauces
Most sauces are half pureed anyways making them easy game for hidden ingredients. Keep it traditional and add some blended broccoli, carrots or mushrooms to spaghetti sauce.
Or, get creative with sauces like kale pesto and mushroom alfredo. There are literally so many ways to go about this.
Trick # 3 Bars
If you make your own energy bars you’re already halfway there! Just like with smoothies, it’s easy to add a veggie boosting powder into no bake bars and instantly feel good about the boosted nutrients.
Trick #4 Smoothies
Smoothies are a staple in my house and something baby bear has had since she was only seven months old. If she has one smoothie a day I feel comfortable she at least got a few veggies into her.
Spinach, kale and cucumbers are the easiest veggies for smoothies (check out my tips here). But if you’re looking for more, greens + or matcha powder can be added for an extra boost of nutrients.
Trick # 5 Soups
Again, most soups are already mostly liquefied so really, your toddler isn’t going to know what’s fully in there. Blending pre cooked veggies into the base of the soup is a perfect way to sneak in extra nutrients.
While it may seem like extra work, sneaking in veggies becomes second nature after a bit. Below are a few other tips to remember when trying to get more veggies into your day to day meals
- 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.
- Offer something to dip. Cheese sauces, hummus, yogurt dips all go a long way
Lastly, 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.
Don’t forget to pin these veggie hiding tips!
Veggies are easy to hide once you become practiced at it. Not only will your toddler be getting a plethora of nutrients but they’re be much more full too!
Looking for more more healthy eating tips? Check out 15 Healthy Snacks For Toddlers and How To Build A Better Green Smoothie
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I could have used this post for my husband when we first got married. Haha.
My 8-month-old loves veggies right now, but I may need this down the road.
Also, these just sound yummy, and who couldn’t use more veggies in their diet? Pinning. 🙂
Lmao I still use it on my husband! My little one is a good veggie eater too…right now but you’re right, it never hurts to get more in!
I am always sneaking in veggies to my little boy. He loves fruit, but he is determined when it comes to veggies. I usually grate it when I make meatballs, bolognese sauce etc. I even sneak in zucchini when I make him a carrot cake 😀 Not to mention my pancakes sometimes also contain secret ingredients called carrots and zucchini 😀 Sneaky sneaky sneaky
I love it! My little one would eat fruit all day if she could but she does eat her veggies. It gets kind of fun coming up with ways to hide them- pancakes are a great one, smart!
Trying some of these on my 14 year old picky eater!
Let me know how it goes! Teens can be a hard win lol
I think these tips would work for boyfriends and husbands too! Thanks so much I’m going to have to try some of these!
They totally work for partners! i’ve been sneaking veggies into my husbands food for years lol
These are great ideas! And not going to lie – I also hide my own veggies in smoothies – especially if they’re veggies I don’t love, pairing them with a strong-flavored fruit like mango or pineapple always works.
Haha I don’t think you’re the only one who uses these tips on themselves! Honestly, whatever works though, the important thing is that you’re getting them in! I love green shakes 🙂
What great ideas. I always try to include veggies with meals, but it doesn’t always go as planned with them eating them! I just keep trying, but I love the idea of adding some extras in, so they get them no matter what!
It’s definitely tricky! For the most part my little one will eat them but you’re right.. it doesn’t always end up that way! Thankfully this allows me to sneak some in and make me feel better 🙂
Wow, such great ideas! I will have a toddler soon and will definitely use some of these tips!
Enjoy- I hope they work for you!
Great ideas! I like the sauce and the muffin ideas. Makes them easy to eat
And tasty 😉
I have been sneaking veggies in my kid’s smoothies for years but I’ve never tried it muffins and baked goods. Great idea! I have to try this!
I love the shake route! it’s so easy- glad I gave you a few more ideas!
These are such great ideas! My trick with my son is to dip his veggie(s) in applesauce lol. Gets him every time!
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My little one went through a salsa phase like that (random I know) but maybe next time she throws a fit I’ll try applesauce- good tip. Whatever works 🙂
I don’t have kids, but I think that smoothies are definitely the best way to hide the not so yummies in the yummies. I even do it for myself! 😉
I love green shakes! It’s such an easy way to hide veggies and still get that sweet flavor- for toddlers or us!
Forget the toddler, this would help me eat more vegetables! Lol. Thank you for sharing.
Haha yup it will! I hide veggies in my husbands stuff all the time too 😀
Great idea on the muffin route! There are tons of similar chocolate desserts made with zucchini, avocados (yeah I know its a fruit) or pumpkins too! I love veggies but as I am trying to eat clean & healthy so I find great all kinds of recipes that still satisfy my chocolate need and they often use veggies for a base in the desserts!
I’m the same way- you can hide a lot in chocolate! have you ever had chocolate avocado pudding? So tasty!
What great tips! I always love to make my kiddos Zucchini or Carrot Muffins as an afternoon treat. I buy juices at the store that are veggie fruit blends so to help out there as well. I also get extra sneaky with things like quesadillas were I use shredded cheese and sneak in bits of shredded spinach in between the tortillas. My kids don’t seem to mind it. 🙂
Quesadillas are another great way! My little one loves everything in quesadilla form- it works wonders lol
I think I could use this to hide veggies from my husband!
I do this All. The. Time 😀
O wow, these are such clever ways! I think I even have to use them for myself lol!
Haha that’s the best part- they’re definitely not just for toddlers!
Im going to try these this week with my little boy! He can be a picky eater so I love any tips that help me 🙂
Ahh good luck! Keep me posted on how it goes!
I’ll have to pin this for the future! These are some good tips!
Thanks! They’ve worked well for me!