Hidden Vegetable Recipes for Kids:
Easy Ways to Boost Nutrition Without the Battle


It's completely possible to serve vegetables proudly on the plate and tuck them into your favorite dishes at the same time. In our kitchen, we do both.

I love serving vegetables plain and visible so kids learn to recognize, taste, and appreciate them. But I also have no problem stirring in puréed, grated, or finely chopped vegetables for an extra boost of nutrition. When you combine visible veggies with hidden vegetable recipes, you create balanced, healthy kids meals that build good habits without turning dinner into a negotiation.
hidden vegetable recipes- chgt/bgs
If you're looking for easy ways to increase vegetable intake, stretch your grocery budget, and add more vitamins to meals your kids already love - you're in the right place.

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How to Add Vegetables to Your Weekly Menu Plan

One of the simplest ways to start making hidden vegetable recipes is by preparing vegetable purées ahead of time and storing them in the freezer. This is also a wonderful hands-on kitchen activity for kids (especially if you're building cooking skills at home).
peeling carrots
Children can help:
  • Wash and peel vegetables
  • Chop them into smaller pieces (with supervision)
  • Steam or roast vegetables until tender
  • Blend into smooth purées
Let them label the containers - the creative spelling alone makes it worth it!

Vegetables That Work Especially Well for Purées

These vegetables blend smoothly and mix easily into recipes:
  • Cauliflower
  • Broccoli
  • Spinach
  • Carrots
  • Onions
  • Pumpkin
  • Zucchini
Steam until soft, blend until smooth, then pour into ice cube trays (great for small portions), muffin tins, or small freezer-safe containers. Once frozen, pop them out and store in freezer bags. Now you have ready-to-use nutrition boosters for soups, sauces, casseroles, and more.

What to Do With Vegetable and Fruit Purées

This is where hidden vegetable recipes shine. You can stir purées into pasta sauces, chili and soups, meatloaf and meatballs, taco meat, burgers, muffins and quick breads, mac and cheese, and even mashed potatoes.

For example, adding puréed broccoli, carrots, zucchini, and onions into ground hamburger blends beautifully once the meat is cooked. The vegetables add flavor, moisture, and nutrients without changing the texture kids expect.
hidden vegetables with ground beef- chgt/kca
You don't need to follow a strict recipe. Use whatever vegetables you have on hand and experiment. Hidden vegetables are forgiving - and incredibly flexible.

Why Hidden Vegetable Recipes Work

  • Increase daily vegetable intake
  • Add fiber and vitamins
  • Improve texture and moisture in baked goods
  • Stretch ground meat further
  • Reduce food waste
  • Build kids' familiarity with vegetables
The goal isn't to "trick" kids. It's to gently increase exposure and nutrition while still serving vegetables openly. Over time, kids become more comfortable with flavors they've already been tasting in blended form.

Healthy eating doesn't have to be all or nothing. Small, consistent changes make the biggest difference.

Recipes to Add Hidden Vegetables To

hidden vegetable recipes Zucchini Bread
Carrot Muffins
Sloppy Joes- Blend in onions, carrots, or zucchini.
Cabbage Rolls
Homemade Spaghetti Sauce- Stir in puréed carrots, zucchini, spinach, or cauliflower.
Lentil Pancakes
Taco Soup
Stuffed Bell Peppers
Egg Casserole
Meatloaf -Add shredded carrots, chopped spinach, or cauliflower purée.
Meatballs - - Blend in broccoli, zucchini, or mushrooms.
Chicken Casserole
Macaroni and Cheese- Stir in butternut squash or cauliflower purée.
Hawaiian Haystacks
Quiche
Chili- Add pumpkin purée, grated carrots, or finely chopped peppers.
Taco Meat- Mix in finely grated zucchini, onions, or blended peppers.
Hamburgers - Mix puréed vegetables directly into ground beef or turkey.
Mashed Potatoes - Blend with cauliflower or parsnips.
Soups - Add extra blended vegetables for thickness and flavor.
Grilled Cheese Sandwiches - Spread a thin layer of vegetable purée inside before grilling.
Quesadillas - Mix chopped spinach or shredded zucchini into the cheese.
Pizza Sauce - Add blended carrots, spinach, or roasted vegetables
Pancakes or Waffles - Stir in pumpkin, sweet potato, or zucchini purée.
Muffins and Quick Breads - Add shredded carrots, zucchini, or applesauce.
Scrambled Eggs - Mix in finely chopped spinach or peppers.
Lasagna - Add spinach or vegetable purée to ricotta or meat layers.
Shepherd's Pie - Mix vegetables into the meat filling.
Rice or Pasta Dishes - Stir in finely diced vegetables while cooking.
Smoothies - Add spinach, frozen cauliflower, or pumpkin for extra nutrients.
Cream of Potato Soup
Noodle Casserole
Calzones

Reader's Hidden Vegetable Recipes and Ideas

Veggie Sauce Pizza

by Debbie

When I'm making homemade pizza I add 1/2 cup of pumpkin puree into the pizza sauce. Then I chop very finely or puree 1 red pepper and stir it into the sauce, also. Spread over pizza crust and top with shredded cheese and toppings. Bake.

I also have at least one vegetable on top of the pizza such as peppers, mushrooms, olives or broccoli.

If they aren't eating the topping at least they are getting the vegetables in the sauce.

Lentil Pancakes

By

A protein-packed twist on classic pancakes! These lentil pancakes are soft, fluffy, and slightly sweet, making them a great way to sneak extra nutrition into breakfast. Kids won't even notice the hidden lentils!
  • Category: Breakfast
  • Hidden Veggie
  • Skill Level: Beginner
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lentil pancakes stacked with syrup - chgt

Prep: 5 minutes | Cook: 10 minutes | Yield: 10-12 pancakes

Ingredients

  • 1 egg
  • 1 cup milk
  • 2 tablespoons applesauce
  • 1 cup wheat flour
  • 1/2 teaspoon salt
  • 2 tablespoons baking powder
  • 2 tablespoons sugar
  • 1/3 cup cooked lentils
  • 1/2 cup plain yogurt

Instructions

  1. Add all ingredients to a blender.
  2. Blend until smooth and well combined.
  3. Heat a lightly greased griddle over medium heat.
  4. Pour batter onto hot griddle, about 1/4 cup per pancake.
  5. Cook until bubbles form on top (about 2- 3 minutes), then flip.
  6. Cook another 1-2 minutes until golden brown.
  7. Serve warm with syrup, fruit, or yogurt.

Kid-Friendly Tips

  • Let kids help measure and add ingredients to the blender.
  • Use fun cookie cutters to make shaped pancakes.
  • Top with berries to add color and extra nutrients.

Fun Variations

  • Add chocolate chips or blueberries to the batter.
  • Use honey instead of sugar for natural sweetness.
  • Make mini pancakes for bite-sized breakfast snacks.

Notes

Cooked lentils blend smoothly into the batter and add protein and fiber. Red lentils work especially well because they are softer when cooked.

Sneaky "Cheesy" Noodles

By

A creamy pasta dish with a hidden veggie twist! These "cheesy" noodles are made with cauliflower or squash puree blended with butter, milk, and Parmesan. Kids think they're eating mac and cheese - but they're secretly enjoying vegetables too.
  • Category: Main Dish
  • Hidden Veggie
  • Kid-Friendly
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creamy sneaky cheesy noodles with cauliflower puree - chgt

Prep: 10 minutes | Cook: 10 minutes | Yield: 4 servings

Ingredients

  • 3-4 cups penne or shaped pasta, cooked al dente
  • 1/4-1/2 cup milk (to desired creaminess)
  • 1/4 cup grated Parmesan cheese (optional)
  • 1 cup cauliflower puree or light yellow squash puree
  • 1-2 tablespoons butter
  • Salt and pepper to taste

Instructions

  1. Cook pasta according to package directions. Drain and set aside.
  2. In a saucepan over low heat, combine cauliflower puree, butter, milk, and Parmesan cheese.
  3. Stir until smooth and creamy.
  4. Add cooked pasta and stir to coat evenly.
  5. Season with salt and pepper to taste.
  6. Serve warm.

Kid-Friendly Tips

  • Use fun pasta shapes to make it feel "special."
  • Let kids sprinkle Parmesan on top.
  • Allow finger-eating for younger kids to make it more inviting.

Vegetable Swap Ideas

  • Use steamed cauliflower blended until smooth.
  • Try yellow squash for a milder flavor.
  • Add a small amount of shredded cheddar for extra cheesiness.

Notes

Cauliflower puree gives a mashed-potato-like texture and blends beautifully into pasta. Be sure the puree is very smooth to avoid noticeable vegetable pieces.

Boxed Mac & Cheese with a Twist

By

Transform ordinary boxed macaroni and cheese into a creamy hidden veggie meal! This easy dinner recipe adds yellow squash puree for extra nutrition while keeping that classic cheesy flavor kids love.
  • Category: Main Dish
  • Hidden Veggie
  • Quick & Easy
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boxed mac and cheese with hidden squash puree - chgt

Prep: 5 minutes | Cook: 10 minutes | Yield: 4 servings

Ingredients

  • 1 box macaroni and cheese (any brand)
  • Butter (as directed on box)
  • Milk (as directed on box)
  • 1/2- 1 cup yellow squash puree
  • 1/4 cup grated Parmesan (optional)
  • Optional: peas, carrots, corn, asparagus
  • Optional: leftover chicken, pork, or hot dogs

Instructions

  1. Cook macaroni according to package instructions. Drain noodles and keep in strainer.
  2. In the saucepan, melt butter. Add milk, powdered cheese packet, and 1/2-1 cup yellow squash puree.
  3. Stir until smooth and creamy. If using frozen puree, allow it to fully melt into the sauce.
  4. If desired, add grated Parmesan for extra cheesiness.
  5. Return noodles to saucepan and stir until coated.
  6. Add optional vegetables or cooked protein and heat through.
  7. Adjust thickness by reducing milk if mixture becomes too creamy. Serve warm.

Kid-Friendly Tips

  • Use fun pasta shapes to make dinner feel special.
  • Let kids sprinkle Parmesan on top.
  • If they pick out visible veggies, don't worry - the squash is still in there!

Notes

Light yellow squash works best for mild flavor and creamy color. Blend puree until completely smooth to avoid visible vegetable pieces.

Hidden Veggies Macaroni and Cheese Video



Hidden Vegetable Cake Recipes

cake recipes
See these hidden vegetable cake recipes.

Share your favorite hidden vegetable recipes.

Submit your favorite kids recipe

Do you have a favorite recipe your kids love to make? Or a recipe your kids ask you to make again and again? Share it with us!


Related Easy Kids Meals and Ideas:
~Easy Kids Meals, ~Easy Meal Ideas, ~Breakfast, ~Breakfast 6 or fewer, ~Side Dishes, ~Snacks, ~Main Dishes, ~Desserts, ~No Bake Recipes, ~Kids Lunches, ~Portion Sizes, ~Microwave Meals, ~Hidden Vegetable Recipes, ~Healthy Kids Meals, ~Picky Eater Tips, ~Family Dinner, ~How to menu plan, ~Diabetic, ~Toddler Ideas, ~Low Calorie, ~Gluten Free, ~Vegetarian, ~Low Carb

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