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
- Chocolate cherry smoothie
- Broccoli Tots
- Morning glory muffins
- Zucchini bread smoothie
- Spinach meatballs
- Eggless Chocolate zucchini muffins
- Veggie Pasta Sauce
- Veggie Beef Burgers
- Green chickpea hummus
- 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
- Carrot cake oatmeal
- Easy vegan cheese sauce
- Cauliflower smoothie
- Cauliflower pizza sauce
- Cookies and cream smoothie
- 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.
Lisa says
I think I could use this to hide veggies from my husband!
fitasamamabear says
I do this All. The. Time 😀
Jess says
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. 🙂
fitasamamabear says
Quesadillas are another great way! My little one loves everything in quesadilla form- it works wonders lol
Eric || The Bucket List Project says
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!
fitasamamabear says
I'm the same way- you can hide a lot in chocolate! have you ever had chocolate avocado pudding? So tasty!
Glenna says
Forget the toddler, this would help me eat more vegetables! Lol. Thank you for sharing.
fitasamamabear says
Haha yup it will! I hide veggies in my husbands stuff all the time too 😀
Crystal L. says
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! 😉
fitasamamabear says
I love green shakes! It's such an easy way to hide veggies and still get that sweet flavor- for toddlers or us!
Daneisha says
These are such great ideas! My trick with my son is to dip his veggie(s) in applesauce lol. Gets him every time!
https://officiallychic.com/
fitasamamabear says
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 🙂
Jen | My Healthy Homemade Life says
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!
fitasamamabear says
I love the shake route! it's so easy- glad I gave you a few more ideas!
Jenn says
Great ideas! I like the sauce and the muffin ideas. Makes them easy to eat
fitasamamabear says
And tasty 😉
Latasha Peterson says
Wow, such great ideas! I will have a toddler soon and will definitely use some of these tips!
fitasamamabear says
Enjoy- I hope they work for you!
Liz says
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!
fitasamamabear says
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 🙂
Eleni says
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.
fitasamamabear says
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 🙂
Bar says
I think these tips would work for boyfriends and husbands too! Thanks so much I'm going to have to try some of these!
fitasamamabear says
They totally work for partners! i've been sneaking veggies into my husbands food for years lol
Ellen says
Trying some of these on my 14 year old picky eater!
fitasamamabear says
Let me know how it goes! Teens can be a hard win lol
Lena @Befithappy says
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
fitasamamabear says
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!
Lexie says
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. 🙂
fitasamamabear says
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!