Tricks and Tips to Sneak in Veggies as Snacks for Children

Sneaking veggies into kids' snacks can be a challenge for many parents. However, with some creativity, it is possible to add healthy vegetables into snacks kids will enjoy. The key is finding ways to disguise the veggies, so they blend into the flavor of foods kids already like.

One easy trick is to make smoothies. You can also bake treats like muffins, breads or cookies and add pureed veggies. Blending cauliflower into mac and cheese or mashed potatoes is another good way to hide a serving of vegetables.

For an on-the-go snack, make a wrap with hummus and load it up with shredded carrots, cucumbers and peppers. You can also make homemade crunchy veggie chips.

There are endless possibilities for sneaking extra nutrients into snacks kids already love. With a little imagination in the kitchen, you can up their vegetable intake and set their palates up to crave healthy foods.

Popular Topics

Understanding Bournvita: Relationship with Milk & Sugar Content Explained

Reviewed By Kaushiki Gangully,

Article | 3 mins

What is Vitamin D deficiency? Spotting early signs of Vitamin D deficiency

Reviewed By Divya Gandhi, Dietitian

Article | 4 mins

How to help your child retain strength throughout the day

Reviewed By Apurva Surve, Sports Nutritionist

Article | 4 mins

Understanding How Vitamin D Leads to Strength

Reviewed By Kejal Shah, Nutrition Expert

Article | 4 mins

Tricks and Tips to Sneak in Veggies as Snacks for Children

Getting kids to eat vegetables is a difficult task, especially for kids who are picky eaters. It is important to find ways to get the required nutrients into kids, and not compromise on their taste. Here are some recipes through which vegetables can be sneaked into your kid's diet.

1. Spinach-infused Cupcakes

Spinach-infused cupcakes are a fun and healthy treat made with simple ingredients like applesauce, flour, spinach, and a small amount of sugar. Kids will love the idea of green cupcakes. With a texture like muffins, these spinach cupcakes make an energizing breakfast, dessert, or anytime snack. 

2. Carrot Cheese Pasta

A game-changer dish for parents that is both wholesome and satisfying for kids. Creamy Carrot Pasta this dish is made of simple ingredients that come together. Steam and blend carrots with cream cheese and garlic powder. cook the pasta on the side and combine these to cook. This is tasty and nutritious for kids.

3. Chocolate Chip Muffins (With Veggies)

Veggie chocolate chip muffins are a tasty way to add vegetables to your kid's diet in the form of a yummy snack. By blending carrots and spinach together and mixing it into a batch of chocolate chip muffin batter, you can sneak in an extra serving of veggies without your kids even noticing! The veggies add moisture to make the muffins extra soft and tender. 

4. Vegetable Pizza Sauce

Making vegetable pizza sauce is a fun way to sneak veggies into your kids' diet. Start by gathering your ingredients - tomatoes, onions, garlic, carrots, spinach, and any other veggies you want to use. Chop everything into small pieces and add to a food processor. Pour in some tomato or marinara sauce and let the machine blend it all together into a smooth, flavorful sauce. The veggies blend right in, so your kids won't even notice them! 

5. Pumpkin Pancakes

By adding a bit of pumpkin puree, which is rich in vitamin E, iron, and folate, to regular pancake batter, you can create a veggie-infused snack that picky eaters will love. The pumpkin provides natural sweetness and moisture to make the pancakes extra fluffy. Kids will never suspect they are eating vegetables! 

6. Carrot Smoothie

A delicious and healthy tropical carrot smoothie is a great way to get kids to eat more veggies. Just put carrots, pineapple, mango, banana, and orange juice in a blender. The sweet fruits hide the carrot taste completely. Smoothies are an easy snack you can make in just a few minutes. They give kids fiber from the carrots and lots of vitamins from the fruits. 

7. Lettuce Burgers

Instead of using a regular bun, lettuce burgers are made by placing a patty between two large lettuce leaves. The crisp lettuce provides a satisfying crunch and fresh flavor. Kids love these fun handheld snacks that are messy to eat but delicious. The mild taste of lettuce lets the juicy burger patty be the star of the show. 

8. Green Bean French Fries

Green bean fries are a fun twist on regular french fries, except they pack vitamins, minerals, and fiber from the veggies inside. The breadcrumb coating tricks kids into thinking they're eating something fried, when really, they're getting wholesome green beans. Serve them up with ketchup or ranch dressing for dipping to make a satisfying snack. 

9. Veggie Lasagna

You can chop up carrots, spinach and other healthy veggies into the tomato sauce. The sauce covers up the taste and texture of the veggies, so your kids just taste the yummy cheese and noodles. Layer the veggie-filled sauce with noodles and cheese and no one will guess there are extra vegetables hidden inside.