Looking for hidden veggie recipes? Here are over 100 different hidden vegetable recipes for picky eaters sorted by vegetable to make meal times easier. Get more vegetables into your kids’ diets by sneaking vegetables into food. If you want to start hiding veggies in food, hidden vegetables are the easiest way to do just that. These recipes that hide vegetables make feeding picky kids less stressful. Just pick your vegetable and scroll to the section to find tons of recipes picks eaters will love using it!
After baby led weaning both using whole fruits and vegetables, minimal processed foods, pretty much no sugar, I still had the same result. Both boys would look at most vegetables and make the face. The, “Yeah, nice try, no way am I eating that,” face.
Vegetable eating became pretty much non existent, regardless of how often I offered them.
On the bright side, the dog was eating a very balanced diet, consisting of every morsel of food that the boys tossed off their plates. Awesome.
That being said, I did a ton of reading – I knew the exposures of the vegetable was the most important thing – recent research says it can take over 30 (yes, THIRTY) exposures before a child enjoys a flavor, and the wider variety of foods kids eat before age 5, the more likely they are to have well rounded palettes. This can be licking the food, spiting it out – anything really. Just get it in their mouths.
Hidden Veggie Recipes
This is why I adore hidden vegetable recipes. They get in those exposures – the vital ‘taste’s of a vegetable needed to encourage healthy eating and well rounded – without having to fight with your kids. I know I’m not the only parent with this love, which is why I rounded up all of the hidden veggie recipes I could find and sorted them by vegetable. I’ve also included some great tips for vegetable purees, the types of hidden veggie recipes, and how to use hidden veggie recipes to your advantage.
Tips for using vegetable puree in hidden veggie recipes
A lot of hidden vegetable recipes use purees to hide vegetables in food. Here are my best tips for using purees.
- Make it yourself. Obviously it will take a bit longer, but it’s simple – steam vegetables and blend until smooth!
- Freeze. By freezing (use a silicone ice cube tray – way easier!) you’ll have puree on hand at all times to include at a moments notice.
- Buy some. We use veggie pouches a lot for snacks – the mixes of fruit and veggies are our favorite since the boys don’t notice. But if you’re looking to use the in cooking, look for the plain versions without vegetables mixed in. The jars are usually your best bet.
Hiding vegetables in food your kids already love is the easiest way to get more vegetables in a picky eater’s diet – these healthy pizza bagels are a solid win!
Hidden Vegetable Recipes with Carrots
Carrot is a great “intro” to hiding veggies. It’s a simple vegetable to puree, it’s in almost everyone’s fridge, and it’s a sweet veggie, so kids are much more likely to not even notice. When I have carrots that are on their way out, I like to clean, steam, and blend them up before freezing so I have it on hand to add to recipes as needed.
How to hide vegetables in kids food?
Hiding vegetables in kids food doesn’t have to be difficult – here are my best tips for hiding vegetables in food
- Use a puree – pureed vegetables will be impossible to point out for picky eaters.
- Grate a vegetable – while a grated vegetable will be easier to spot, they will blend easier than chunks of vegetables.
- If pale colored inside, like a zucchini, try peeling it before using.
- Use similar colored foods – use carrots in tomato sauce, butternut squash in mac and cheese, or spinach in pesto.
- Don’t make a huge deal about it – just serve the hidden vegetable meal like you would any other dish.
Hidden Veggie Recipes with Butternut Squash
Butternut squash is a fun vegetable to hide in food. Like carrots, it’s naturally sweet, but the texture adds a creaminess and thickness to recipes, similar to sweet potato. You can substitute pumpkin or sweet potato in the same way in most recipes.
How do you puree vegetables?
Pureeing vegetables is the best way to hide vegetables in food for toddlers or picky eaters. Here’s my favorite way to puree vegetables.
- Steam your vegetable until super soft – I like using a steamer basket because it retains as many vitamins and minerals as possible, but microwaving or boiling is also an option.
- Add to a blender and let it go – add water to smooth out.
- You can also use a food processor or an immersion blender.
- If you don’t want to break out the machinery, you can also use a potato masher! Just make sure your vegetables are super soft.
Hidden Veggie Recipes with Cauliflower
Cauliflower has gotten a very popular reputation as of late as the perfect vegetable to hide in food – with very little flavor and a unique texture, you can use it in so much. Rice it and add it to a ride dish or to make a pizza crust – blend it up and you can create creamy, cheese sauces. I’ve also found cauliflower riced ahead of time at my local grocery store both fresh and frozen.
Tips for substituting vegetable purees
It’s easy to substitute different vegetables in hidden vegetable recipes, but make sure you stick to similar vegetables. If you don’t have a specific vegetable on hand, chances are there is a similar vegetable you can use instead. Here are some simple swaps.
- Sweet potatoes for pumpkin or butternut squash
- Spinach for just about any other green
- Carrots for beets
- Broccoli for SOME cauliflower. Broccoli will rice in the same way more or less, but it doesn’t offer the same creaminess.
- Bell peppers for carrots
Hidden Vegetable Recipes with Broccoli
Broccoli gets such a bad rep. I love broccoli, and one of my boys does as well. My oldest? Eh.. not so much. Recipes where I can hide it away to get the ever so important exposures in? A total win!
Hidden Veggie Recipes with Zucchini
Zoodles, anyone? Come summer, everyone is making zucchini recipes left and right, but zucchini is a perfect vegetable to get your hidden veggie ratio up. Grated zucchini works in just about every recipe and not only does it add a serving of vegetables, BUT it also brings a ton of moisture to whatever it’s in.
The best types of recipes for hiding vegetables
- Sauces – adding some pureed vegetables into sauces is my favorite hidden veggie hack. They blend in so well and can go on top of kid friendly pasta.
- Baked goods – grate up some veggies and fold them into batter OR substitute some oil for puree.
- Smoothies – smoothies are the best way to get veggies into your kids. The fruit totally outweighs the flavor of the vegetables and it can feel like a decadent milkshake. Find all of my best veggie smoothie tips here!
- Soups – add vegetable puree into your kids’ favorite soups – cauliflower does well in chicken noodle, carrot into tomato soup… it’s an easy add!
- Popsicles – just like with smoothies, making a healthy popsicle is simple when adding veggies. In fact, if you have some leftover veggie smoothie, this is a great way to use it up!
Pumpkin doesn’t have to be a once a year kind of thing – enjoy this easy vegetable year round!
Hidden Veggie Recipes with Pumpkin
Another seasonal favorite, pumpkin is the mascot for fall. But it might not come to mind that pumpkin, a member of the squash family, is actually a vegetable! While I can’t say chugging a PSL will up the amount of veggies you’re eating in a day, I can say these pumpkin recipes will help get you to that number!
Pumpkin Carrot Waffles
Hidden Veggie Recipes with Spinach
Spinach can be a really hard vegetable to get kids to try – that’s why so many moms love hiding spinach in kids’ favorites. Add in the fact that spinach is such a simple thing to slip into recipes, and you’ve got a winner. You can substitute most of the spinach in these recipes for any greens – kale is a popular one!
Hidden Veggie Recipes with Sweet Potato
While many of us might not have a problem eating sweet potatoes or getting kids to eat sweet potatoes, it’s often in a ‘fry’ version. Check out these awesome hidden veggie sweet potato recipes. Your kids will love the subtle sweetness and creaminess that if offers, and you’ll love that they’re eating their veggies
Hidden Veggie Beet Recipes
Beets are usually the vegetable that most of us make an “eek!” face at. Super earthy and packed with vitamins, this uncommon vegetable can be a great addition to your diet. On the bright side, it’s an easy and fun vegetable to add to food. It blends will with chocolate an strawberry flavors on the dessert end of things, and it also adds a really fun pink color. Adding beets to a light colored snack or meal can immediately turn it into a “princess” food!
Beet Berry Jam
There you have it – well over 100 different hidden vegetable recipes that will help you get your kids eating veggies without the stress. Which is your favorite? Which do you think your kids would love best? Let me know in the comments!
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