It can be a struggle to get kids to eat their vegetables, but it’s important to make sure they get enough nutrients in their diet. The good news is, there are plenty of creative ways to get them to eat more veggies! Here are 30 ideas to try:.
1. Get them involved in cooking
Kids are more likely to try new foods if they have a hand in preparing them. Let them chop veggies, stir sauces, and mix salads.
2. Make it fun
Get creative with presentation! Make carrot sticks into “fries,” broccoli into “trees,” and bell pepper slices into “wheels.” Use cookie cutters to make fun shapes out of cucumbers and zucchini.
3. Use dips
Kids love dipping things into sauces, so serve veggies with hummus, ranch dressing, salsa, or guacamole.
4. Sneak them in
Puree veggies and sneak them into other foods like pasta sauces, smoothies, and soups. Add shredded carrots or zucchini to baked goods like muffins and bread.
5. Make veggie-based pizza
Use a cauliflower crust or load up a regular pizza with vegetables like spinach, peppers, mushrooms, and onions.
6. Try different textures
Sauté, roast, grill, or steam vegetables to change up the texture and flavor.
7. Have a veggie taste test
Put out a variety of raw veggies and let your kids taste test them to discover which ones they prefer.
8. Make veggie “chips”
Bake kale chips or sweet potato chips for a fun and healthy snack.
9. Create a veggie-only night
Make one night a week all about veggies and experiment with different ways to cook and present them.
10. Get creative with salads
Add fruit, nuts, and cheese to salads to make them more appealing to kids. Let them build their own salad with lots of colorful options.
11. Make veggie burgers
Use veggies like black beans, mushrooms, sweet potatoes, and quinoa to make homemade veggie burgers.
12. Serve veggies with protein
Serve veggies alongside a protein like grilled chicken or fish to make them more appealing.
13. Try a veggie stir-fry
Mix lots of veggies together in a stir-fry and serve with a side of rice or noodles.
14. Make veggie smoothies
Add spinach, kale, or cucumber to fruit smoothies for a healthy boost.
15. Use fun plates and utensils
Use colorful plates and utensils and make the meal fun and visually appealing.
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16. Make veggie kebabs
Skewer veggies like cherry tomatoes, zucchini, and peppers and grill or bake them.
17. Make veggie-based soups
Puree veggies like carrots, sweet potatoes, and butternut squash into soups for added nutrients.
18. Make veggie quiches
Use veggies like spinach, onions, and mushrooms in quiches for a healthy breakfast or lunch.
19. Get a spiralizer
Make veggie noodles out of zucchini, sweet potatoes, and butternut squash for a healthy pasta alternative.
20. Make veggie wraps
Roll veggies and hummus into a wrap for a healthy and tasty lunch.
21. Make veggie fritters
Shred veggies like zucchini, carrots, and potatoes and mix them with eggs and flour to make fritters. Serve with a dipping sauce.
22. Grow your own veggies
Kids are more likely to try vegetables they’ve grown themselves, so start a garden and let them help tend to it.
23. Experiment with spices and seasonings
Try different spices and seasonings on veggies to add new flavors.
24. Give them a choice
Let your kids choose which vegetable they want to eat with dinner.
25. Use veggie sticks as a snack
Cut up veggies like carrots and celery into sticks and serve with a healthy dip for a snack.
26. Make veggie noodles
Use a mandolin slicer to make thin noodles out of veggies like zucchini and sweet potatoes.
27. Serve veggies at breakfast
Add spinach or peppers to omelets or serve avocado toast for a healthy breakfast.
28. Make veggie-filled omelets
Mix veggies like onions, peppers, and mushrooms into omelets for added nutrients.
29. Make veggie trays
Put out a veggie tray for a healthy appetizer or snack.
30. Lead by example
Kids are more likely to eat vegetables if they see their parents eating them. Set a good example and make veggies a regular part of your own diet.
