Getting veggies into your family’s meals doesn’t have to be a battle. Sometimes, a little stealth goes a long way. These clever ideas hide nutrient-packed veggies in meals so even the pickiest eaters won’t suspect a thing.
Blend into Sauces
Puree carrots, spinach, or zucchini into marinara or Alfredo sauce.
Mix into Ground Meat
Finely chop or grate mushrooms, onions, or spinach into burgers, meatballs, tacos, or meatloaf. Use lentils or shredded zucchini in sloppy joes or chili.
Add to Smoothies
Frozen cauliflower, spinach, or carrots go unnoticed with fruit and yogurt. Use mild greens like baby spinach with banana, berries, and almond milk in your favorite smoothies or smoothie bowls.
Bake into Sweets
Zucchini bread, beet brownies, or avocado chocolate pudding are great, delicious desserts.
Stuff into Pasta
Use pureed butternut squash, kale, or peas in stuffed shells or lasagna. Mix veggie mash with ricotta in ravioli or manicotti.
Sneak into Soups and Stews
Puree cooked veggies and stir them back in for a thicker texture. Finely dice and sauté into the broth so they melt into the flavor. Try this recipe for Hashbrown Chicken Stew
Make “Creamy” Bases
Add cauliflower puree to mac and cheese for creamy texture. Use blended cauliflower instead of heavy cream in mashed potatoes, soups, or casseroles.
Use Veggie Based Noodles
Try spiralized zucchini, carrots or sweet potato noodles. Or, look for store-bought noodles made with vegetables.
Swap in Veggie Heavy Dips and Spreads
Use blended vegetables in dips like spinach artichoke, roasted red pepper hummus, tomatillo avocado salsa or sweet potato queso, perfect with chips, crackers, or as sandwich spreads.
Hide in Breakfast Foods
Add shredded carrots or zucchini to pancakes, waffles, or oatmeal. You can also stir pumpkin or mashed sweet potato into pancake batter or breakfast muffins.