14 Sneaky Ways To Get Vegetables Into Kids Meals


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!

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#1.  Add Some Veggies to the Spaghetti Sauce!

Spaghetti Bologense

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 can also blend your sauce if you need to hide the mushrooms really well.

You might also like: Easy Spaghetti Bolognese Recipe

#2. Homemade Gummy Snacks


Not only are the fruits and veggies filled with vitamins, minerals and essential nutrients, these gummies have the power of gelatin as well! Gelatin is a source of dietary collagen and protein- it’s anti-inflammatory, known to improve digestion, promote healthy skin/hair/nails and more.

This is a wonderful idea from modernparentsmessykids where you take your fruits and veggies, gelatin, honey, vanilla extract and combine to make some great fridge-ready snacks for kids.

You might also enjoy 10 Easy Healthy Snacks for Preschoolers

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

cheese sauce

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

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

You may also like 13 Brilliant Bento Box Ideas Kids Love

#4. Kale Chips

kale chips

Why now dehydrate some kale and make some Kale Chips!  It’s such a clever way to get your kids crunching on their greens!  Simply toss in some olive oil and salt and bake for 20 mins in a hot oven.

Image via foodnetwork

You might also like Broad Bean Hummus

#5. Make a Frittata


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!

Image via thepioneerwoman

#6. Add some Green Veg to a Fruit Smoothie

green smoothie

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 might also like: Simple Smoothie Recipes for Kids they will Actually Like

#7. Try some Veggie Pasta


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 favorite pasta sauce.

Image via realfoodswitch

You might also like 9 Simple Pasta Recipes for Kids

#8.  Don’t Forget the Herbs!


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.

Our food writer Caitriona’s Kale Pesto recipe is tried and tested on kids and is also vegan.

#9. Make Soup

pumpkin soup

Embellish your favorite 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 might also like: 16 Splendid Soup Recipes that the Kids will love

#10. Load Veggies into Salads

pea and corn 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 and baby corn in the traditional side salad.

It adds loads of colour and the kids generally like the sweetness.

Image via reluctantentertainer

#11. Create Your Own Pizza


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 might also like Home Made Pizzas

#12. Have Fun With Dips


Chop up some easy vegetables into sticks and put into individual cups. Use carrots, cucumber, celery, green beens and combine with a favourite dip like hummus or salsa.

We often have these as an after school snack.

You might also like: 12 Quick Ideas for After School Snacks

#13. Make your own Veggie Snacks

baked chipsThe 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


Save the best till last! This is a really lovely idea.

Check out Erin Huggin’s take on a raw chocolate avocado pudding. It’s so easy to make and kids will love it!

You might also like this Beetroot Chocolate Cake recipe

You may also like Tips to Ensure Fussy Eaters get their 5-a-day

Over to you?  Do you have any other sneaky vegetable ideas you would like to share with us? Let us know in the comments below.

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