Getting kids to eat their veggies can feel like an impossible mission, but it doesn’t have to be! With a little creativity (and a touch of sneakiness), you can whip up veggie-packed dishes that your kids will devour without a single complaint.
As a mom of four and a nutritionist, I’ve tried it all. There have been some hilarious fails (looking at you, beet brownies!), but also a handful of veggie-packed recipes that have become staples in our home.
Here are 5 kid-approved veggie recipes that have been tested and loved by even the pickiest eaters in my house.
1. Hidden Veggie Mac & Cheese
This creamy, cheesy dish is secretly loaded with vegetables—and your kids will never know!
Ingredients:
- 1 cup cauliflower florets (steamed)
- 1 cup butternut squash (steamed)
- 1 1/2 cups shredded cheddar cheese
- 1/2 cup milk (or plant-based milk)
- 2 cups cooked pasta
Instructions:
- Blend the cauliflower and squash with milk until smooth.
- Heat the puree in a saucepan over low heat and stir in the cheese until melted.
- Toss the cheese sauce with the cooked pasta, and serve.
Pro Tip: Top with breadcrumbs for a fun crunch or let your kids sprinkle cheese on top!
2. Zucchini Muffins
These moist, lightly sweet muffins make the perfect breakfast or snack—and they’re packed with zucchini!
Ingredients:
- 1 1/2 cups grated zucchini
- 1 cup whole wheat flour
- 1/2 cup rolled oats
- 1/2 cup honey or maple syrup
- 1/4 cup coconut oil
- 1 egg
- 1 tsp baking powder
- 1 tsp cinnamon
Instructions:
- Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
- Mix the wet ingredients (honey, oil, egg) in one bowl and the dry ingredients in another.
- Combine both and fold in the zucchini.
- Divide into muffin cups and bake for 20–25 minutes.
Pro Tip: Add mini chocolate chips for a little extra sweetness that kids will love!
3. Sweet Potato “Fries”
These crispy, baked sweet potato fries are a fun side dish or snack that’s naturally sweet and nutritious.
Ingredients:
- 2 large sweet potatoes
- 2 tbsp olive oil
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- Salt to taste
Instructions:
- Preheat the oven to 425°F (220°C).
- Cut sweet potatoes into thin strips and toss with olive oil and seasonings.
- Spread evenly on a baking sheet and bake for 20–25 minutes, flipping halfway through.
Pro Tip: Serve with a dip like ketchup, yogurt-based ranch, or hummus for extra fun!
4. Rainbow Veggie Quesadillas
Turn dinner into a colorful adventure with quesadillas stuffed with a rainbow of veggies.
Ingredients:
- 4 whole wheat tortillas
- 1 cup shredded cheese
- 1/4 cup red bell peppers (sliced)
- 1/4 cup yellow bell peppers (sliced)
- 1/4 cup purple cabbage (shredded)
- 1/4 cup spinach leaves
Instructions:
- Lay a tortilla flat and sprinkle half with cheese.
- Add layers of colorful veggies and top with more cheese.
- Fold the tortilla in half and cook in a non-stick pan over medium heat until the cheese melts.
- Slice into wedges and serve.
Pro Tip: Let your kids pick and arrange the veggies—they’ll love seeing their “rainbow” on their plate!
5. Broccoli Tater Tots
These crispy, bite-sized tots are perfect for dipping and are packed with broccoli goodness.
Ingredients:
- 2 cups steamed broccoli (chopped)
- 1 cup shredded potato
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Mix all ingredients in a bowl until combined.
- Shape into small tots and place on the baking sheet.
- Bake for 20–25 minutes, flipping halfway through.
Pro Tip: Serve with ketchup or marinara sauce to make these even more appealing.
There you have it—5 veggie-packed recipes that your kids will actually love! These dishes make it easy (and fun) to get more vegetables into your family’s meals without the stress or battles at the dinner table.
Which recipe are you most excited to try? Let me know in the comments below!
You’ve got this, mama—one veggie bite at a time!