Vegetables are one of the healthiest foods ever cultivated and they provide us with a whole lot of nutrients that our bodies need to function properly which can’t be found in any other food group. For this reason, it is important to make sure that our kids are getting an adequate amount in their diet. But getting kids to eat their vegetables may seem a futile task. Adding veggies to regular meals can make it become a more healthy meal for kids. This is why we have come up with ways you can sneak vegetables into food for kids.

Smoothie: Kids love smoothies and including vegetables to the smoothie mix is a great way to sneak in the veggies. To make veggie smoothie sweeter for kids, try including sweet fruits such as banana, pineapple, apples or a drop of yoghurt or simply stick to the sweet vegetables. You can also dare a twist with spinach or pumpkin leaves.


Adding vegetables to pasta makes them healthier. You are at liberty to use as many vegetables as you want. The trick is to chop the vegetables very tiny and you can even grate vegetables like carrots.

Omelet: Omelets are yummy and adding veggies will make them even yummier and more colorful for our unsuspecting kids to eat. Veggies like green peppers, spring onions, mushrooms, carrot, tomatoes, etc., are great for omelets.

Pancakes: Help your kids start their day in a healthy way by including veggies to their pancakes. Incorporating any combination of root vegetables, cauliflower, blanched peas, green beans, raw spinach, etc., to the pancake will help them eat healthily without even knowing it!


If your kids love burger, it is a really good place to hide in vegetables. Sauté variety of vegetables and add to the burger.

Bake with them: Treats and snacks made with hidden vegetables are very pleasing to the taste buds and we bet kids will love them. Carrot cakes, spinach bread etc., are recipes to try.

Mashed potatoes: Potatoes are healthy vegetables and kids love them. They have a variety of cooking methods- frying, boiling, baking, and mashed. They also have some really awesome benefits.

Frozen veg pops: This is a really fun way to sneak veggies into kids’ dishes. Simply make a smoothie out of veggies and fruits and freeze like popsicle.

Veggie juice:

Making vegetable juice is interesting and quite easy and a good way to sneak veggies into a healthy diet for kids. Handing your child, a delicious cup of veggie juice will do him/her great good. Carrot juice, tomato juice,

Sandwich: This is an opportunity to quickly mix up a coleslaw of veggies like cabbage, lettuce, carrots and cucumbers and pile it into the sandwich.

Have any other ways you can sneak vegetables into your kid’s meal? Share with us!

Read more hacks on nutrition for kids here