7 Simple Ways to Add Veggies into Your Toddler’s Meals
Disclaimer: The information provided in this blog post is for general informational purposes only and is not intended as medical advice. Always consult with your child’s pediatrician before making any changes to their diet or feeding approach, especially if you have concerns about nutrition, growth, or feeding difficulties. Read the full disclaimer here.
Feeding a toddler is hard work — especially when veggies are involved! Some days it feels like more food ends up on the floor than in their mouth. If this sounds familiar, you’re not alone!
Vegetables are important components of a child’s diet and have many nutrients & health benefits that their little body needs to grow. But what do you do if your toddler refuses to eat anything green or even touch a vegetable?
In this post, I’m sharing 7 fun ways to add vegetables into your toddler’s diet without feeling like you’re “sneaking” them in!
There’s nothing wrong with mixing veggies into your toddler’s favorite meals or serving them in fun, creative ways. Not only does it make mealtime more exciting, but it can also add a pop of color and texture to the plate!
That being said, it’s still important to regularly offer whole vegetables in their natural form to your little one, even if they refuse to eat it every time. Consistent exposure helps build familiarity so they can learn to recognize—and hopefully enjoy—veggies as they grow older.
Alright, let’s get into it!
1. Add Veggies to Favorite Foods
Think about the meals your toddler already loves. Brainstorm ways that you can add fresh veggies into these dishes for extra color, flavor, texture, and more nutrients. Pairing a vegetable with something they already enjoy may help them feel more comfortable in trying it.
Here are easy ways you can add vegetables into common toddler favorites:
- Pasta – this is a great dish for mixing in veggies:
- Adding small pieces of tomatoes, zucchini, or even bell peppers to noodles
- Spiralizing zucchini, sweet potato, or even carrots into noodle-like shapes
- Making your own pasta sauce by blending the sauce with vegetables in a mixer
- Mac and cheese – you can mix pureed carrots or squash into the cheese sauce. You could also add small pieces of broccoli directly into mac & cheese.
- Muffins – add shredded zucchini or carrots into the batter before baking.
- Eggs – add spinach or other vegetables into scrambled eggs or egg muffins
2. Blend Veggies into Smoothies
Smoothies are a great way to offer fruits and veggies to your toddler, especially for a quick breakfast or a snack on the go! Power greens like spinach or kale blend easily with banana, berries, and yogurt to create a healthy, nutrient-packed smoothie. You could even add in a little bit of carrot or avocado to give it more texture and flavor. Check out this post featuring 15 easy & healthy smoothie recipes for kids!
If you’re worried that this seems a little sneaky, you can have your toddler watch you add the vegetables into the smoothie or have them help you wash the veggies. Getting involved in the prep may even help them get excited about drinking the smoothie!
3. Let Them Dip!
Toddlers love to dip things – it’s like a game for them! You can have your toddler dunk veggies into healthy dips like hummus, guacamole, yogurt-based ranch, or even a little peanut butter (just remember to thin it out first!). If raw veggies are too crunchy or hard for your toddler, try roasting, steaming, or sautéing them until soft.
You can even blend veggies into the dips themselves for a nutrient boost — like spinach in hummus or carrots in ranch.
4. Try Veggie-Loaded Pancakes or Fritters
Savory pancakes and fritters are a toddler-friendly way to offer veggies! You could add grated vegetables like zucchini, sweet potato, carrots, or even spinach into pancake mix or fritter batter to give it an extra crunch and flavor.
These make delicious options for breakfast, lunch, or even as a snack. They can also be made in batches and frozen for busy days—just reheat and serve!
5. Use Veggie Noodles or Rice
I know I mentioned this one above, but it’s worth another mention because it’s such a good hack! Swap rice or pasta for veggie-based options such as cauliflower rice, zucchini noodles, carrot ribbons, etc. You could also add veggies into pasta or rice for a half-and-half sort of dish as a more gradual transition.
Toss noodles with their favorite sauce, and most toddlers won’t even mind the switch!
6. Make It Fun with a Creative Presentation
Not going to lie, I love making food look pretty on the plate. Sometimes, how food looks is just as important as how it tastes—especially for toddlers! You could put little veggie smiley faces on toast, make colorful kabobs with bite-sized veggies, or turn sliced cucumbers and cherry tomatoes into “flowers” on the plate. Pinterest is a goldmine for food styling inspiration!
By the way, you don’t need to be a food artist to do this! Simple shapes, bright colors, or even using colorful plates can make veggies feel exciting and interesting to toddlers.
7. Offer a Plate of Veggies with Every Meal
Serve a small plate containing a few vegetables with every meal. You can even pair a new vegetable with one that you know your child will eat. Even if your toddler refuses to eat or even touch the veggies, still offer it with every meal so they get regular exposure. It may take 50 tries before they finally agree to try it!
Make sure you avoid begging, bribing, or bargaining with your toddler to finish the veggies! Just offer it and let them lead the way. If they eat it, then great! If not, then just try again at next mealtime.
I hope you enjoyed these tips and found a new veggie hack to try! If you’re looking for more tips for picky toddlers & eaters, check out this post!
