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5 Ways to Sneak Veggies in Your Kids’ Food

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Sneak Veggies for Kids Picky Eaters

5 Ways to Sneak Veggies into Your Kids’ Food

Not everyone is a fan of veggies. It can be a real struggle getting in the recommended servings of veggies per day as part of a balanced diet. It’s even tougher if you have a picky eater (like Tarashaun’s daughter Dakota!!)

Blender Babes has a few tips and tricks for how to start sneaking in some vegetables into your family’s meals without them ever knowing!

Your blender will prove to be a real asset! (Hint, hint)

1. Spinach in Smoothies, Pouches, Popsicles and Ice Creams

5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabesSpinach is one of the easiest things to disguise in your quest to start eating healthy.

It has a mild taste but is loaded with iron, vitamins and protein.

The easiest thing you can put it in is a smoothie, pouch or popsicle!

Use a high-speed blender, like a Blendtec or Vitamix for a super smooth consistency your kids will enjoy.

Note: If you don’t have a power blender yet, no worries! Here’s some tips for making green smoothies in regular blender.

If your kids don’t like the green color, just tell them it’s Hulk Juice and will make them big and strong!

Or try blending it with blueberries!

I find the color will turn out more purple than green and can be more appealing.

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Also put the smoothie in a cup that isn’t see through, with lid and straw and they will NEVER KNOW!

Try this Easy Breezy Kid-friendly Green Smoothie which will disguise the taste of spinach so you can enjoy its delicious nutrition!

This ALSO works with ice creams!

Spinach ice cream? I’m not kidding – check out Blender Babes’ Popeye’s Ice Cream and this sneaky Healthy Chocolate Ice Cream.

free superfood smoothie challenge

2. Leafy Greens in Spaghetti Sauce

5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabesNext time you are making a batch of spaghetti sauce, add some pureed spinach.

Spinach is a powerhouse and very nutrient-dense which means it is very low in calories but packed with nutrients and vitamins.

Sneak this food in whenever you can!

It’s almost undetectable when pureed into your spaghetti sauce – the kids will never know!

Try the Blender Babes’ RAWsome Marinara Sauce (just add pureed spinach).

Once you have them fooled, try experimenting with other leafy greens such as kale or Swiss chard.

3. Add Cauliflower to Mashed Potatoes

5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabesEveryone loves mashed potatoes!

Try mashing 50% cooked potatoes with 50% cooked cauliflower; add a bit of butter, garlic, salt and pepper. (Yum!)

You can keep increasing the ratio of cauliflower to potatoes and eventually try this Smashed Cauliflower and Cheese!

Kids AND adults love this easy side dish recipe!

4. Avocado in your Desserts or Smoothies

5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabesAvocados are an excellent replacement for butter in many desserts.

It’s best when paired with chocolate because the green color is hidden by the darkness of the chocolate.

Avocados make extremely smooth and creamy pudding.

Try whipping up this Chocolate Pudding for your next dessert.

You will never know it’s full of healthy fats!

5. Zucchini in Your Muffins and Burgers

5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabesYou wouldn’t know there is zucchini in these Zucchini Chocolate Muffins.

Zucchini muffins are a great way to sneak veggies and get your kids to start eating healthy in the morning without compromising on the taste.

Blender Babes has combined the best of both worlds, delicious taste and nutrition in these AMAZING Gluten-Free Zucchini Carrot Muffins!

Oh, and next time you are craving a mouth watering juicy burger simply whip up a batch of turkey burgers, and add some shredded zucchini!

Jamie Eason’s Italian Turkey Burger recipe is to die for!


There you have it! These five tips for sneaking veggies into your kids’ food is sure to help them eat more nutritious foods.

Start eating healthy today!

Do you have any tips to add?

Let us know what your favorite sneaky methods are in the comments below. I look forward to trying some new tricks! 🙂
5 Tips for Sneaking Veggies into Your Family's Meals by @BlenderBabes

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Myra Mingo ~ The Happy Health Freak
Myra Mingo
Myra currently lives in the Kootenays in beautiful British Columbia, Canada. After unhealthy eating habits and weight gain in her 20s, she decided it was time for a change! A few years later and 40lbs lost, she now lives mostly dairy and gluten-free, eats less meat and dabbles with vegan, vegetarian and raw foods. She also is a fitness fanatic and enjoys weight training, running, hiking, tennis and snowboarding. This new love of food and nutrition has encouraged Myra to learn more and she plans on obtaining her R.H.N. (Registered Holistic Nutritionist) Certification through the Canadian School of Natural Nutrition in the near future. Check out her blog The Happy Health Freak for tasty, healthy recipes and fitness tips!

18 thoughts on “5 Ways to Sneak Veggies in Your Kids’ Food”

  1. My kids are pretty much grown now and have no problem with veggies but back when they were small i would put mashed sweet potato in mac and cheese. They loved it! If they ever questioned why the sauce was so orange i would just say that i used an orange cheese!!

  2. Casseroles, chilli, soups, etc. are an easy medium for hiding vegetables. If the vegetables are pureed, it's almost impossible to notice them.

  3. I also load up soups, casseroles, stews, etc. with veggies that aren’t popular. It’s hard to identify them when they are all mixed up and in small pieces.

  4. I use beets, carrots, celery, greens and avocado in smoothies. I blend carrots, celery and onions with balsamic vinegar, tomato sauce, seasonings and enough stock to cover a pot roast in the crock pot. I also add carrots, black beans, spinach, celery maybe corn occasionally to the chili. Spaghetti sauce also gets carrots and greens. My son is autistic and will refuse to eat a whole dinner sometimes if he sees a veggie on the plate. Shhhh….he never notices the difference.

  5. I put veggies in smoothies – greens, avocado, carrots and celery, even beets. Also when I make a roast I blend the veggies with the tomato sauce and balsamic, then add enough stock to cover in the crock pot. Also add all sorts of veggies to spaghetti sauce and chili. I have a child with autism that will refuse to eat on occasion if I serve a veggie. Haha

    1. Stacy it sounds like you’ve had a lot of practice! Lucky kid to have such a great mom. 🙂 Your roast sounds amazing, can you come make it for us too?! 😀 This definitely sounds like the perfect cold weather crock pot recipe – will have to try it soon!

      1. Would love to! I don’t like the cold here in Wisconsin. The roast is so easy and the kids love it. It’s so tender it just falls apart.

  6. I’ve found that most kids (my son and visiting friends) will drink any smoothie or juice if they pick the ingredients themselves. My neighbor was shocked that her son who ate nothing but plain pasta for every meal actually drank a kale, apple, ginger, and carrot concoction. I’d had a bunch of ingredients out and let the kids pick their greens and veggie.

  7. I like to sneak veggies into Spaghetti, Lasagna, meatloaf and hamburgers, and everyone loves pot pies ! I load em up !

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