Top 3 Tips | Sneaking Veggies into Your Kid’s Food

Sneaking veggies into kids foods

Top 3 Tips to Sneaking Veggies into Your Kid’s Food

You will need a blender for this secret mission on sneaking veggies into your kid’s foods. I am sharing with you the top 3 tips to sneaking veggies into your kid’s food.

*Please be sure you are very aware of your child’s food allergies*

Although it is great to have your kids cook with you, there are those stubborn little blessings that refuse under any circumstances to eat their vegetables. They may also be known as “picky eaters”. Sneaking veggies into food worked for this picky eater (me ha-ha).

Leading by example is the most important habit you can implement in your child’s life.

Saying positive words when eating your vegetables such as, “mmm this is soo good. I’m glad I tried it”, or “mmm I love eating (insert name of vegetable) can be more powerful than you think.

I think you see where this is going… Ok… So which kid does not like spaghetti or pasta???!!! Not any kid I know!

So, one day I decided to just grab some broccoli, carrots, butternut squash, and zucchini. I recommend more hardy veggies (nothing too watery like romaine lettuce or something weird ha-ha).

Sneaking Veggies into Food

How I Do It

Anyway, so what you want to do is place your chosen veggies into the blender and blend until it is nice and smooth (yes you may add a tad of water if needed).

REMEMBER, you do not want them to be able to taste it (you only need about 1 cup total), but it will be better than not having it at all. Even just adding a tablespoon to the jar of spaghetti/pasta sauce is better than nothing.

Gradually you will add a tad more until you are comfortable with the taste and amount of veggies. This is also a great way to ensure the whole family is eating their veggies. I can tell you myself, my son has never figured out the difference.

You can also steam the veggies first and then blend which is optional. If you have questions or a cool (sneaky) way that you incorporate veggies, please share in the comments below. Sharing is caring and we can all work together with the same goal.


1: Collect your vegetables (Cauliflower has a mild, and close to no taste at all)

2: Steaming the vegetables is optional.

3: Place veggies in the blender and swirl away! 

4: The mix can go in a container for later use. You can sneak in a couple of spoons of veggie sauce into the spaghetti sauce without making any noise. (Optional).

Step 5: Mix the veggie sauce in with the spaghetti/pasta sauce of your choice, then pour over the noodles.

Step 6: Enjoy! 

Looking Back

How I Started Sneaking Veggies into Food

Memory Lane: I remember going to my son’s pediatrician and saying, “I can’t get him to eat his broccoli without ranch, what do I do?”.

I was so serious, and she looked like she wanted to laugh. I was trying so hard to feed my son as healthy as possible (I was being a crazy first time trying to win perfect mom of the year award, and the competition was me…).

She said to me, “the ranch doesn’t take away the nutrients from the broccoli, if you take the ranch away and he doesn’t eat the broccoli, he doesn’t get the nutrients.

To say I felt so silly is an understatement. However, this did inspire me to try different ways to feed my son nutritious foods and be as creative as I could be. This is when I figured out, that I had to stop being a worrywart for a minute and just add veggies to the pasta sauce. It was silly but quite the epiphany at the time.

My son is now 16 so I don’t have a hard time giving him fruits, veggies, anything really because teenage boys will eat it all at this age ha-ha.

Top 3 Tips to Sneaking Veggies into Food

Mom Tips

>>>Top 3 Tips<<<

Tip 1: Positive words when it comes to food.


“I wasn’t sure if I would like this but I’m glad I tried it, because it’s so good”.

When at the grocery store, “Do you think I should try this new food? Maybe we’ll love it. Want to experiment?”.

(I still do this with my teen) “Mm this is so good, here, take a small bite and let me know if you like it”.

(If he does like it) “Want me to get you a little plate so you can have some of mine?”

Always be ok with whatever answer you get, but never stop trying to offer a bite.

Tip 2: Encourage the one bite rule.

“All I ask is that you take one bite. If you don’t like it, it’s ok.”

Regardless of the reaction, you should say, “I’m so proud of you for trying it!”.

Allow your child to feel confident in asking you if they can have a bite of what you are eating. Just be sure you are leading by example.

It is also important to explain how good food helps you feel good (run faster, jump higher, etc.)

A part of eating healthy and creating healthy habits, is a part of self-love practices. Loving your body teaches them it must be important if the people around them are doing it as well.

Tip 3: Make it different ways.

I remember how much my husband and son hated when I made brussels sprouts so I had to go backwards to go forwards. I’ll explain what I mean…

I tried steaming and adding a little salt, I tried mixing it in with other foods, etc. It was a fail.

So, I did what I didn’t want to because I was desperate for them to eat brussels sprouts because of how nutritious brussels sprouts are. “I… bought…, the garlic butter…”, (I know, gasp).

Did it work? My family >>> “What’s for dinner? Are you going to make those brussels sprouts again? They were so good”. (Oh, really, I thought while receiving my imaginary reward in my mind)

The Whole-istic Kid

Be Happy | Stay Healthy

If at first, you don’t succeed, add a dip, add some butter, add whatever you think you can compromise, to get them to eat the nutrients but not have them gagging.  

Leave a comment below if you want the exact steps to how I made the brussels sprouts, and I will make an entire post dedicated to just the sprouts.

Keep an eye out for a future post in family-style eating at any meal. (This is my personal favorite). 

If you liked this post you might like this post on how I got my family to love salad.

As Always,

Sending you love, light, peace, and prayer. Remember that life is like a buffet, take what serves you, and leave what may harm you, behind…


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