Hidden veg for fussy eaters

Feeding fussy eaters is a challenge many of us know all too well. For some little ones, the idea of trying something new can feel like a mini-crisis – just one stray pea can ruin their whole day! Whether it’s the texture, the taste, or simply the fear of the unknown, getting kids to enjoy a variety of healthy foods can take some creativity.

I’ll admit, I’m guilty of sneaking veggies into my son’s meals, and it’s become a little family secret – everyone eats it, and no one complains! Of course, we still serve whole foods alongside these "hidden" meals so that they can see us enjoying the individual vegetables and (hopefully) they try them too. I’ve also found that talking up the goodness and tastiness of healthy foods helps, especially when eating out or trying something different at home. I like to think that one day, all this talk will sink in!

As my children have grown older, I’ve started to be more transparent about the ingredients I use. After all, I can't resist a little moment of pride when they say, “It’s yummy, mummy!” and I reveal that they just ate peas or cauliflower.

With that in mind, I wanted to share some clever ways I hide veggies in our meals:

1. Veggie-Packed Pasta Sauces

One of my go-to tricks is adding blended vegetables into pasta sauces. There's several ways you can do this:

Make veggie bombs you can add to pasta sauces whenever needed. Blend up some cooked vegetables such as Courgette, carrot, sweetcorn and peppers that you can freeze in ice cube trays and add to pesto, tomato sauce or cheese sauce.

Add mashed avocado into pesto for a creamy pesto pasta with more goodness,

Batch cook veggie packed Tomato sauce to stir into pasta's or use as the base for Bolognese. 

Carrot & Butternut Squash makes a delicious creamy pasta sauce that's a nutritious alternative to mac n cheese.

2. Sneaky Bolognese

Bolognese is a perfect dish for sneaking in veggies like onion, carrots, mushrooms, Courgette and aubergine. If your little one can tolerate chunks of vegetables, go ahead and add them. If not, start by pureeing them and gradually work your way up to more texture by grating and then chopping vegetables. You can take it slow and change one vegetable at a time if needed.

3. Veggie-Packed Curry

We've always been big fans of curry in our house.  We have a delicious child-friendly curry recipe made with sweet potato, butternut squash, coconut milk, onions, and carrots – that’s four veggies in one dish! As you children grow you can add more flavour and spice.

4. Smoothies for Sneaky Veggies

Smoothies are a great way to sneak in fruits and veggies that your little one might otherwise avoid. Try adding avocado, spinach, or even fruits they don't typically eat. They may not be in love with these veggies yet, but it’s a great way to get them to try new things and develop a taste for them. Once your children enjoy drinking the smoothies, get them involved in making them too. Our reusable pouches are a great way to take smoothies out an about with you or freeze them ready to grab! Give them a try.

5. Fruit & Veggie Ice Pops

Ice pops are another fun way to hide veggies, especially if your kids love smoothies. Simply pour your smoothie mixture into ice pop bags or moulds and freeze. Try adding spinach, kale, or carrot into the mix – they’ll never know!

6. Sneaky Veg Cakes and Muffins

Veggies in baked goods? Yes, please! My kids love a good chocolate courgette cake, and they go wild for chocolate and beetroot muffins at school. Carrot cake is another favorite. It feels so much better knowing that even when we’re having a treat, they’re still getting some extra nutrients.

7. Veggie Pancakes

Veg based pancakes are a fab way to sneak some extra vegetables in a fun way. I mean, who doesn't like a pancake! Beetroot or spinach are always popular but sweet potato works brilliantly too.

8. Hummus and Dips

Hummus is a fantastic way to sneak in some extra veggies. In addition to the chickpeas - which are classed as a vegetable you can also add beetroot or peppers, sweet potato or carrots. Perfect for dipping veggies or crackers!

9. Purees & Mashed Veggies

This one’s a classic but still works wonders. Carrot and swede mash is a simple, grown-up side dish that’s just as tasty as it is nutritious. I also created a “Green Stuff” made from blended peas, soybeans, and a splash of milk – for my pea avoiding son.

10. Savoury Muffins

We have 2 recipes for hidden veggie muffins. One uses grated vegetables and the other is made from a vegetable puree. Take your pick!

11. Veg Packed Sausage Rolls

These veg packed sausage rolls are deliciously moist.

12. Pinwheels

Pinwheels are another kid favourite. We love ours savoury with cheese and some vegtables.  You can use vegetable puree or grate your veggies.