5 Ways to Sneak Veggies into Meals

So, you've got a picky eater in the house? Don't worry; you're not alone in the struggle. Trying to find ways to incorporate more veggies is tough!

As a parent, you want to make sure your little ones are getting all the nutrients they need, but convincing them to chow down on veggies can feel like Mission Impossible sometimes.

But fear not, fellow kitchen warriors! There are sneaky ways to incorporate vegetables into your picky eater's meals without them even noticing. Let's dive into some veggie ninja tactics!

A collage of photos showing ways to incorporate more vegetables. In a smoothie, salads, casseroles, pasta sauces, meatballs and stuffed celery.

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Why Bother Sneaking Veggies?
Ways to incorporate more veggies
Final Thoughts:

Why Bother Sneaking Veggies?

Before we get into the how-to, let's address the why. Vegetables are like nature's multivitamin, packed with essential vitamins, minerals, and fiber that growing bodies need.

By sneaking veggies into your child's meals, you ensure they get the nutrients they need to thrive, even if they turn up their noses at the sight of a broccoli floret.

Ways to incorporate more veggies

Chunky hearty marinara sauce in stock pot.

1. Veggie-packed Sauces:

Get saucy! Peak veggies like carrots, bell peppers, and zucchini into pasta sauces, chili, or even mac and cheese.

The veggies will blend right in, adding extra nutrients and flavor without altering the taste too much.

Where to start? With this amazing Spaghetti Sauce!

Blueberry Smoothie in a glass topped with whole blueberries. With a straw.

2. Blend Them Away:

Invest in a good blender and whip up smoothies packed with fruits and veggies. Spinach, kale, carrots, and even avocado can all be stealthily blended into a delicious fruit smoothie. Your little one will slurp these up without suspecting a thing.

Meatballs in skillet covered with red sauce.

3. Hide and Seek:

Get crafty with your cooking by hiding veggies in plain sight. Think veggie-loaded meatballs, cauliflower rice disguised as regular rice, or mashed cauliflower mixed into mashed potatoes.

4. Get Creative with Snacks:

Turn snack time into veggie time by offering stuffed celery or veggie sticks with dips like hummus or yogurt-based dressings.

You can also bake veggie chips or make veggie-packed muffins for a tasty and nutritious treat.

Chicken Fajitas Casserole in a baking dish.

5. Load your main dish with great veggies!

No one is going to say no to an amazing Fajita Casserole or reaching for a slice of Cornbread Zucchini Casserole with your meal. You can tell everyone the zucchini keeps it moist (which is true!). But it's packed with veggies everyone will gobble up!

White bowl filled with Italian bow tie pasta salad.

6. More great veggie-loaded recipes

Grandma's Zucchini Bread Recipe - quick breads are great ways to incorporate more veggies. Shhh.... no one needs to know!
Kung Pao Vegetables - just like your favorite takeout!
Make-ahead Sweet Potato Casserole - not just for holidays.
Eggplant and Butternut Casserole - loaded with veggies and so delicious.
Italian Bow Tie Pasta Salad - the best salad with tons of crunch and flavor.
15 Ground Beef and Zucchini Recipes!

Final Thoughts:

Remember, Rome wasn't built in a day, and neither are healthy eating habits. Be patient with your picky eater and celebrate small victories along the way.

Keep offering a variety of veggies in different forms and flavors, and eventually, their taste buds might just come around.

And hey, if all else fails, there's always the ol' "eat your veggies if you want dessert" trick. Sneaky? Maybe. Effective? Absolutely. Happy veggie sneaking, folks!