We all want our kids to eat more vegetables but what we want and what actually happens are sometimes two totally different things. If most kids, especially toddlers had it their way, they would live on bread, cheese, and maybe the occasional bite of fruit.
The good news? You don’t need to sneak spinach into brownies or force bites of broccoli with every dinner. Not that there is anything wrong with sneaking veggies in but it’s not a long term solution. There are easy ways to get veggies in without the stress, the fights, or the food waste.
Here’s what’s worked for me, what’s worked for parents I’ve worked with, and how to make it part of your family’s everyday routine.
Turn Veggies Into Something Kids Want to Eat
Presentation might sound superficial, but for little ones it’s everything.
If you’ve ever watched your toddler beg for a character shaped cracker but reject anything green, you already know, visuals matter.
Instead of offering a pile of steamed broccoli next to chicken nuggets, try creating a mini veggie board. Think of it as a toddler approved version of a charcuterie board, my little one LOVES making charcuterie boards so trust me this works, except instead of fancy meats and cheeses, you’re using rainbow colored produce like:
- Crunchy cucumber rounds
- Thinly sliced bell peppers
- Sweet cherry tomatoes
- Baby carrots or carrot chips
- Sugar snap peas
All cut into age appropriate safe pieces of course!
Spread them out on a wooden board or plate like a rainbow. Add a few cute toothpicks (if your kids are older) or silicone muffin cups and you’re golden.This works especially well if you set it out after a busy morning playing, coming home from sports or other activities, or right after school, when they’re hungry. It’s the perfect window for snacking.
Add a Dip They Love
If your kiddoes are completely new to veggies, raw veggies on their own aren’t going to be a hit right away. BUT pair them with a creamy delicious dip and suddenly it’s a snack worth trying.
Guacamole, plain hummus, or ranch are all great options, but if you want something with extra staying power (and protein), this is the dip I keep in regular rotation:
Protein-Packed Hummus Recipe
Equipment
- 1 blender
Ingredients
- 1 cup cottage cheese full fat
- 1 can chickpeas drained & rinsed
- 1/4 cup tahini
- 1 tsp garlic powder
- 1 tsp lemon juice
- drizzle of olive oil
- salt & pepper to taste
Instructions
- Blend all ingredients in a high-powered blender until smooth and creamy.
Notes
Keep Veggies Visible and Easy to Grab
We talk a lot about what to serve, but where and how you serve it makes just as much of a difference.
If the only veggies in your house are hidden in the crisper drawer behind a bag of applesauce pouches, chances are… they’re not getting eaten.
Try this instead:
- Wash and cut up a few easy vegetables on Sundays
- Store them in clear glass containers at eye level in your fridge
- Pull out the veggie tray and dip as a snack, lunch side, or while you’re cooking dinner
This low effort shift makes it way more likely your kids (and you!) will grab a handful of cucumbers or carrots without thinking about it.
Let Them Help, Even Just a Little
We’re not talking about a full Pinterest worthy cooking session here. But involving your child in even a tiny way like rinsing produce, choosing which color pepper to slice, scooping dip into a bowl can increase curiosity (and eventual tasting).
It’s less about teaching them to cook and more about helping them feel connected to what’s going on in the kitchen.
The more they’re exposed to veggies in a low pressure way, the more likely they are to eventually try them.
Keep It Simple, Keep It Consistent
If you’ve been struggling with getting your kids to eat vegetables or picky eating, I want you to know this:
You’re not doing anything wrong.
Kids are naturally skeptical of new flavors, especially bitter ones (which a lot of vegetables are). Some days, they’ll surprise you and ask for more cucumbers. Other days, they won’t even take a bite. That’s just part of the deal.
Keep offering but without pressuring or forcing, keep making it normal, and keep showing them what eating a variety of foods looks like in your life too.
Easy Ways to Get More Veggies In (Even If They’re Not Eating a Full Serving)
Small, repeated exposures go a long way in building familiarity, even if your kid only takes one bite or just sees the veggie on their plate.
Here are a few no pressure ways to add in vegetables during the week:
- Add frozen cauliflower rice to smoothies (they won’t taste it!)
- Toss spinach into scrambled eggs it wilts down fast
- Roast extra veggies at dinner and use leftovers in quesadillas or wraps
- Chop zucchini finely and stir into pasta sauce or chili
- Try veggie-based pancakes like sweet potato or carrot
I’m not a fan of hiding veggies in foods for kids, so let them see you adding the cauliflower into the smoothies and other foods. If you want eating veggies to be a lasting habit in your child’s life, hiding it doesn’t work in the long term.
The Big Picture for Picky Eaters
When it comes to how to get more veggies in your diet or your child’s, the key isn’t tricks or pressure. It’s exposure, access, and a calm, non-stressful approach.
The more relaxed you are about veggies, the more likely they’ll actually get eaten.
You’re doing better than you think.
Need more ideas like this 👇🏽
Nutrition Support for Picky Eaters and Growing Kids
If picky eating is a daily struggle or you just want support on how to nourish your child check out my Children’s Nutrition Coaching program to learn how we can make meals easier and more nourishing, without the constant battles over veggies. We go beyond “just eat more veggies” and into personalized support that actually works.
Disclosure: If you make a purchase through one of my links, I may earn an affiliate commission. It’s at no extra cost to you. Thank you for supporting this blog.
Krystal Sanchez, CNC, CHC — Certified Nutrition Consultant & Health Coach specializing in fertility, pregnancy, postpartum, and children’s health. Founder of Live Well With Krystal, LLC
