When you ask most kids about their favorite foods, it\u2019s unlikely that broccoli makes the top of the list. Getting kids to eat enough veggies can be a challenge for any parent, but you\u2019re not alone. Whether you\u2019re feeding the pickiest eater or simply looking to add more variety to your kid\u2019s diet, there are plenty of creative ways to make veggies that kids love to eat.<\/p>\n\n\n\n
Kids are still developing their palates. What tastes good to them is often limited to sweet, simple flavors and familiar textures. While the refined taste of an adult might love the slightly bitter flavor of a crispy Brussels sprout, they can be gross to younger taste buds. That doesn\u2019t mean all hope is lost, though. It just takes some time and patience for kids to get used to eating veggies. Some experts say it takes as many as 10 tries<\/a> before kids go from saying \u201cyuck\u201d to \u201cyum\u201d about the veggies on their plate.<\/p>\n\n\n\n Getting your kids to eat their vegetables takes a multi-directional approach. Experimenting with cooking methods, embracing natural sweetness, and including kids in the cooking process are all among the tips fellow parents and experts recommend.<\/p>\n\n\n\n If you want veggies that taste good to the whole family, the right cooking method is key. Kids might gag at mushy steamed broccoli, but love the nutty flavor of the same bunch roasted in the oven. Different kids have their own unique preferences, so don\u2019t be afraid to experiment. Some kids might be averse to cooked veggies altogether, but love the crunchy texture of raw vegetables.<\/p>\n\n\n\n Cooking together can help kids change their view of veggies to something more positive. The more you involve them with meal prep, the less unfamiliar everything on their plate seems. Kids will be super excited to enjoy something they helped make. Even just letting your toddler place vegetables on the baking tray or mash an avocado lets them feel helpful. And when you cook with meal kits like Purple Carrot<\/a>, prep work is typically quick and easy, with plenty of kid-friendly, safe, knife-free tasks for them to do.<\/p>\n\n\n\n A plate of leafy greens might not be the best way to introduce veggies into the menu. Try options that already have a little sweetness built in, like butternut squash or sweet potatoes.<\/p>\n\n\n\n Sometimes all you need is a little extra seasoning or sauce to make kids gobble up all the veggies on their plate. It doesn\u2019t have to be anything too complicated either. Try a spoonful of maple syrup on some roasted carrots or a dollop of non-dairy butter on a serving of green beans. Pairing with flavors that your child already loves is a great way to increase positive association with vegetables.<\/p>\n\n\n\n Vegan ranch or other dipping sauces make carrots or cucumber slices taste great to even the most picky eaters. There\u2019s also strong nutritional reasons to add a dipping sauce to your kid\u2019s plate. The healthy fats in a plant-based dipping sauce can help with absorbing fat-soluble vitamins.<\/a><\/p>\n\n\n\n Involve their other senses to get them excited about eating vegetables. Some kids respond positively to bright, colorful foods. Many dieticians and medical professionals recommend painting a rainbow with your plate<\/a>, so adding in more color is also a great way to make sure kids are getting a good variety of nutrients. (Yes, we\u2019re making the case for rainbow carrots instead of regular orange ones!)<\/p>\n\n\n\n Some nights it\u2019s just not worth the fight. When you want to make sure your kids are getting the nutrients they need, but nothing else seems to work, hiding vegetables in their favorite dishes is sometimes the only answer. If you\u2019re making a pasta dish, add some extra veggies in the blender to make an even tastier, more nutritious tomato sauce.<\/p>\n\n\n\n Eating vegetables isn\u2019t a punishment. The more they\u2019re exposed to veggie-heavy dishes in no-pressure, positive settings, the more open they\u2019ll be to trying them out. For instance, if they see you saying good things about how yummy the veggies on your own plate are, the more curious they\u2019ll be. When your kids do try out new vegetables, tell them how proud you are, even if they don\u2019t like it on the first bite. Reminding them of how great they did by just trying something new is a start in the right direction.<\/p>\n\n\n\n Great source of<\/strong>: Vitamin B6, C, potassium<\/p>\n\n\n\n We don\u2019t always think of potatoes when we think of vegetables \u2014 and that can work to your advantage when it comes to getting kids to increase their veggie intake. This starchy spud is indeed a nutritional powerhouse and can be prepared in a variety of kid-friendly recipes.<\/p>\n\n\n\n Great source of<\/strong>: Vitamin A, B6, C, E, K1, potassium<\/p>\n\n\n\n Crunchy and colorful bell peppers offer a fun, full sensory experience. Many kids like the mild, slightly sweet flavor, making them an ideal veggie snack. Plus, bell pepper slices are perfect for dipping in their favorite sauce, hummus, or guacamole \u2014 nutritional powerhouses on their own!<\/p>\n\n\n\n Great source of<\/strong>: Vitamin A, B6, K1, biotin<\/p>\n\n\n\n Carrots are a super popular choice among younger eaters. And you\u2019ve got plenty of options for how to serve them, whether as a raw crunchy snack or steamed and a bit sweet, topped with honey and cinnamon.<\/p>\n\n\n\n Great source of<\/strong>: Vitamin A, B6, C, beta carotene<\/p>\n\n\n\n Mash them up, roast them whole, or dice them up and turn them into oven fries. The natural sweetness and versatile texture of a sweet potato makes them one of the most kid-friendly vegetables you can find.<\/p>\n\n\n\n Great source of<\/strong>: Vitamin B6, potassium, phytic acid<\/p>\n\n\n\n It\u2019s corn: a big lump with knobs, it has the juice<\/a>! Corn kid took this veggie staple viral back in 2022, and for good reason: corn\u2019s sweetness, unsurprisingly, makes it a kid-friendly favorite. It\u2019s perfect with a bit of vegan butter and salt, and eating it right off the cob makes for a fun eating experience. You can also easily slice it off the cob and whip it into a kid-friendly vegetable side dish like corn casserole or pasta salad.<\/p>\n\n\n\n Get some inspiration for veggie-filled dinners that everyone will love. These family-friendly plant-based recipes<\/a> are ready in under an hour and super fun to make with your kids.<\/p>\n\n\n\n If you\u2019ve got a kid that loves peanut butter sandwiches, this meal is the perfect way to acclimate them to cauliflower with the help of a familiar flavor. The recipe also features collard greens and roasted potatoes, so they\u2019ll get even more nutrients. If they\u2019re only brave enough to try the cauliflower, though, that\u2019s still something to celebrate.<\/p>\n\n\n\n This colorful recipe is a perfect example of hyping kids up with an appealing rainbow-like dish. They\u2019ll also get a good variety of textures with soft and sweet delicata squash and crunchy almond slivers.<\/p>\n\n\n\n Ready in just 30 minutes, your kids may not even notice they\u2019re eating vegetables at all. Made with cornmeal and zucchini, these crispy cakes are the perfect balance of sweet and savory. You might want to shred the zucchini yourself to protect their fingers, but assembling the cakes is a fun way for kids to join in and help out.<\/p>\n\n\n\nTips for getting your little one to eat more vegetables<\/h2>\n\n\n\n
Try different cooking methods<\/h3>\n\n\n\n
Let them help you cook<\/h3>\n\n\n\n
Start with something naturally sweet<\/h3>\n\n\n\n
Add extra flavor<\/h3>\n\n\n\n
Give them something to dip in<\/h3>\n\n\n\n
Taste the rainbow<\/h3>\n\n\n\n
Blend with their current favorite foods<\/h3>\n\n\n\n
Work on positive reinforcement<\/h3>\n\n\n\n
5 vegetables that kids love<\/h2>\n\n\n\n
For parents trying to add more vegetables to their child\u2019s diet, start with these five vegetables that are already in the kid-friendly zone: potatoes, bell peppers, carrots, sweet potatoes, and corn.<\/p>\n\n\n\nPotatoes<\/h3>\n\n\n\n
Bell peppers<\/h3>\n\n\n\n
Carrots<\/h3>\n\n\n\n
Sweet potatoes<\/h3>\n\n\n\n
Corn<\/h3>\n\n\n\n
3 quick and easy kid-friendly vegetable recipes<\/h2>\n\n\n\n
Peanut BBQ Cauliflower<\/a><\/h3>\n\n\n\n
Delicata Squash Paella<\/a><\/h3>\n\n\n\n
Zucchini Corn Cakes<\/a><\/h3>\n\n\n\n
Purple Carrot: Nutritious and delicious for the whole family<\/h2>\n\n\n\n