14 Sneaky Ways to Get Vegetables into Kids Meals

Louise Kerrigan

June 17, 2019

Sneaky Ways To Get Vegetables Into Kids Meals

Like this? Share it with your network!

Like this? Share it with your network!


Do you find it difficult to get your kids to eat their vegetables? Here are 14 sneaky ways to get vegetables into kids’ meals without too much fuss, and may even have them coming back for seconds!

Sign up for our free Newsletter stuffed full of ideas, competitions and offers. PS Did we mention it’s free?

If your child isn’t a huge vegetable fan then you may need to resort to some tricks to get the veg in without them noticing!

How to Add Vegetables into Kids’ Meals

#1. Add Some Veggies to the Spaghetti Sauce!

Spaghetti bolognese

When making up your spaghetti sauce, reduce the amount of minced beef and add some finely chopped mushrooms to the mix. The meaty texture of mushrooms is similar to the beef and they absorb the rich flavours of the sauce so the kids won’t suspect a thing! You could also add some grated carrot or courgette, blending the sauce if need be.

For a pesto sauce, blitz in some cooked broccoli or spinach with the pesto.

You May Also Enjoy Easy Spaghetti Bolognese Recipe

#2. Homemade Gummy Snacks


Image: Modern Parent, Messy Kids

This wonderful idea for homemade gummy snacks from Modern Parent, Messy Kids is great! Take your fruits and veggies, gelatin, honey, vanilla extract and combine to make some great fridge-ready snacks for kids.

You May Also Enjoy 10 Easy Healthy Snacks for Preschoolers

#3. Add Some Broccoli or Cauliflower to a Cheese Sauce

A good cheese sauce made from scratch tastes wonderful, and this lightened version from Eating Well uses flour to thicken low-fat milk and a small amount of full-flavoured sharp Cheddar.

It’s then easy to add some steamed and pureed broccoli or cauliflower to it without the kids really noticing.

You May Also Enjoy 13 Brilliant Bento Box Ideas Kids Love

#4. Kale Chips

Kale chips

Image: Once Upon a Chef

Yes, they’re green – but kale chips are surprisingly popular with kids, thanks to a crunchy, crispy texture. You could keep it super simple with just some olive oil and salt, or give a flavour boost like these parmesan and lemon kale chips from Once Upon a Chef.

You May Also Enjoy Broad Bean Hummus

#5. Make a Frittata

summer Potato Recipes from Bord Bia the whole family will enjoy

I find this is a great way to get lots of vegetables into my kids. I chop up tomatoes, ham and onions really finely (which they like), with some other vegetables like courgette and mushrooms that they don’t like that much and toss them all together in the egg based frittata.

Serve with some baked beans and they will clear the plate!

#6. Add some Green Veg to a Fruit Smoothie

lunch box ideas smoothies

Why not try adding a handful of kale or spinach to any fruit smoothie? These blend well and are well balanced.

Try the classic Green Monster by blending 1 cup milk, 1 frozen banana, 2 handfuls spinach, and 1 tablespoon almond butter. Easy and tasty!

You May Also Enjoy Simple Smoothie Recipes for Kids they will Actually Like

#7. Try Some Veggie Pasta

Sneaky Ways To Get Vegetables Into Kids Meals

Instead of your usual pasta why not try veggies instead? You can get a spiral slicer or a mandolin slicer online or at most cooking stores, but failing that just use a vegetable peeler to create fun pasta shapes out of veggies.

Try courgette (zucchini), butternut squash, and aubergine (eggplant). Top with your favourite pasta sauce.

You May Also Enjoy 9 Simple Pasta Recipes for Kids

#8.  Don’t Forget the Herbs!

pesto recipe

Remember herbs are leafy greens too! Add some fresh herbs to any rice, pasta or grain dish as a way of “hiding” the vegetables.

Another great one is to try is a homemade herb pesto and add this to scrambled egg or use as a sandwich spread. Caitriona’s kale pesto recipe is tried and tested on kids and is also vegan.

You May Also Enjoy Tips to Ensure Fussy Eaters get their 5-a-day

#9. Make Soup

Soups for kids (1)

Embellish your favourite soups, fresh or canned, with added veggies. Just add raw or frozen vegetables while you’re heating or cooking the soup.

If your kids are really picky (like mine!), I steam up loads of vegetables with a focus on the ones they like best (e.g. carrots) and then liquidise the whole lot so they don’t even notice!

You May Also Enjoy 16 Splendid Soup Recipes that the Kids will love

#10. Load Veggies into Salads

summer pea salad

I normally try and sneak a few extra vegetables into a tossed salad, especially in the summer time.

Why not try adding some petit pois or baby corn into your side salad? As well as adding colour, kids generally like the sweetness of peas or corn too.

Or add some sprouts or cress, as they give a more crunchy interesting texture.

You May Also Enjoy 6 Top Tips to Make Salad Interesting For Kids

#11. Create Your Own Pizza

neapolitan pizza recipe

This is a great one that the kids actually really enjoy. I get some pizza bases (here’s a quick pizza dough recipe) and tomato sauce. Then I lay out a whole load of colourful chopped vegetables like peppers, corn, peas, mushrooms with some cheese, ham and pepperoni.

There is then a competition to make the most colourful and innovative pizza! Best fun!

You May Also Enjoy Homemade Pizzas

#12. Have Fun With Dips

guacamole recipe

Chop up some easy vegetables into sticks and put into individual cups. Use carrots, cucumber, celery, green beans and combine with a favourite dip like hummus, salsa or guacamole. We often have these as an after school snack.

You May Also Enjoy 12 Quick Ideas for After School Snacks

#13. Make Your Own Veggie Snacks

baked chips

The potato chip as a snack is so hard to resist! The kids make a bee-line for them when available. Why not make your own healthier version by oven baking some thinly sliced potato in some light olive oil.

Even better – why not try sweet potato wedges, just as tasty and super nutritious.

#14 . Make an Avocado Chocolate Pudding


Image: Donal Skehan

We saved the best til last! You can even transform dessert thanks to this chocolate avocado pudding from Donal Skehan. This sweet and surprisingly delicious little vegan pudding that will guarantee to have everyone guessing what the secret ingredient is!

You May Also Enjoy Beetroot Chocolate Cake Recipe

14 Sneaky Ways to Get Vegetables into Kids Meals - Mykidstime

Like this? Share it with your network!

Like this? Share it with your network!


You May Also Enjoy

You’ve Got Mail!

Get our best content direct to your inbox! You’ll receive quick and easy recipes, fun ideas to entertain the kids, parenting tips, competitions, as well as offers from brands we trust.