Vegetables for Kids: Yummy Recipes Kids Will Actually Eat
For many kids, eating vegetables can be hard. Sometimes, vegetable rejection can be a source of conflict for families at the dinner table or may cause parents to worry about their child’s health.
Kids often need constant exposure to vegetables in a variety of ways to improve acceptance. So if at first you don’t succeed, try again and don’t give up! These kid-friendly vegetable recipes are meant to help inspire you in your kitchen and give you some fresh ideas for serving vegetables to your kiddos.
If you want to get your child to eat vegetables, keep these tips in mind:
Make it fun: Get creative with how you’re offering veggies in meals and snacks, use special utensils, serve them in different shapes, etc.
No tricking or bribing: Tricking your child into eating vegetables can actually create distrust in the feeding relationship and discourage them from trying new things. The same goes for bribing or forcing. Be open with them about what you’re serving and let them decide whether or not they want to eat it (no added pressure needed).
Keep exposing them to different ways of eating vegetables: If your child turns their nose up at veggies, try serving it in a new way. They will gradually become more comfortable with trying new foods with regular opportunities.
Check out these fun and yummy ways you can serve vegetables to your kids (but really, for the whole family to enjoy, too):
Kids Fruit and Veggie Smoothie
This delicious combination of fruit, veggies, and milk make for a tasty treat any time of day.
Helpful Hint: Double the recipe and pour the extra into a popsicle mold for a healthy homemade snack on a hot, summer day!
I cup berries, frozen (such as blueberries or mixed berries)
1 handful spinach, fresh
1 cup milk of choice (coconut, soy, regular milk, etc)
¼ cup full-fat Vanilla Greek Yogurt
1 Tbsp flax or chia seeds
Add all ingredients into a blender or food processor. Blend until smooth.
Serve and enjoy or pour into popsicle mold and freezer.
Oven Baked Veggie Fries With Dip
I love the versatility of this recipe - the possibilities are endless! Use any combination of vegetable you might have on hand. Serve with an easy dip to create a meal or snack that your kids will enjoy and have fun eating. Cut veggies evenly so they cook consistently - ½ inch-thick spears work great for this recipe!
Vegetables of choice, cut into ½-inch-thick spears (options might include sweet potatoes, parsnip, beets, carrots, zucchini, eggplant, butternut squash, green beans or jicama)
Salt to taste
Herbs of choice (dried italian seasonings, rosemary, etc) - optional
Grated Parmesan cheese - optional
Preheat oven to 425 degrees. Line a baking sheet with parchment paper
In a large bowl, mix vegetable spears with olive oil until lightly coated. Season with salt and herbs of choice
Add prepared veggies as a single layer to parchment-lined baking sheet and cook for 20-25 minutes
Sprinkle fries with grated Parmesan cheese once out of oven (optional). Enjoy!
Whole-milk, plain Greek Yogurt mixed with fresh dill
Fruit and Veggie Mini-Muffins
These mini-muffins include a yummy combination of fruits, veggies, and whole grains that will help keep little tummies satisfied and nourished. As an option, you can substitute a ¼ cup applesauce for 1 banana. Make a double batch and freeze the extra to have a quick snack on hand. Mini-muffins are perfect size for toddlers, but you can use this recipe to make regular-sized muffins as well.
4 ripe bananas, mashed
1 cup grated zucchini
1 large carrot, grated
¼ cup vegetable oil
2 large eggs
½ cup rolled oats
1 cup whole wheat flour
½ tsp sea salt
1 tsp baking soda
Preheat oven to 350 degrees. Line muffin tin with paper cups or prepare with non-stick cooking spray.
In a large bowl, mix all dry ingredients together, including the flour, oats, sea salt, and baking soda.
In a separate bowl, whisk eggs together. Add grated vegetables, oil, and mashed bananas and mix with a spoon to combine wet ingredients.
Add wet ingredient mix to bowl with dry ingredients. Use a rubber spatula to gently fold ingredients together.
Divide muffin batter evenly between cups of prepared muffin tin. Bake for about 15-20 minutes or until muffins are golden brown.
Remove from oven and place muffin tin on a cooling rack. Allow muffins to cool completely before enjoying. Store leftover muffins, covered, in refrigerator or freezer.
What are your favorite ways to prepare and serve veggies to your family?