Hidden Veggie Recipes: 11 Dishes For Even the Pickiest of Eaters

Do you have picky eaters at home, including kids (or adults) who don’t like vegetables? Or, are you looking for ways to get in your family’s daily dose of veggies? Consider trying hidden veggie recipes!

Serving hidden veggie recipes is an excellent way to get your kids to eat more vegetables, as many children don’t consume recommended amounts from this essential food group.

Eating vegetables helps your kids get the vitamins, minerals, and fiber needed to maintain healthy weights and reduce their risk of nutrient deficiencies and chronic diseases.

Aim to serve vegetables at least 2-3 times daily by choosing veggies for side dishes, snacks, or in the hidden veggie recipes below!

If you don’t want to hide veggies, grill them! Check out these recipes!

11 Hidden Veggie Recipes

Green Protein Smoothies

Consider making a simple breakfast or between-meal snack for kids that tastes delicious and is loaded with veggies and essential nutrients.

Try a green protein smoothie recipe that your entire family will love!

Ingredients

• 1 banana

• 2 apples (with the skin on), chopped

• 1 scoop of vanilla protein powder

• 5 cups of fresh spinach

• 3/4 cup of ice

• 1 cup of coconut water

• 1 tablespoon of chia seeds or ground flax seeds

Instructions

• Place all of the ingredients in a blender and blend together until smooth.

• Add more coconut water as needed until you reach the desired consistency.

• Pour the mixture into two glasses, serve, and enjoy!

Servings: 2

Mashed Cauliflower

To help your kids get in their daily dose of veggies, consider this mashed cauliflower recipe that tastes like mashed potatoes!

Ingredients

• 1 medium head of cauliflower, cut into florets

• 4 cloves of crushed garlic

• 1/3 cup of buttermilk

• Salt and pepper to taste

• 1 tablespoon of olive oil tub butter

Instructions

• Boil or steam the cauliflower and garlic until soft.

• Drain the cauliflower.

• Add buttermilk, tub butter, salt, and pepper.

• Purée the mixture in a blender until smooth.

• Serve and enjoy!

Servings: 4

Beet Brownies

Replace traditional brownies for kids with this healthier version that contains pureed beets as hidden veggies!

Your kids won’t even realize that this beet brownie recipe has vegetables in it!

Wet Ingredients

• 1/2 cup of beet puree (from about 2 beets)

• 1/3 cup of pure maple syrup

• 2 large eggs

• 1 teaspoon of vanilla extract

• 1/2 cup of dark chocolate chips, melted

Dry Ingredients

• 1/4 cup dark chocolate chips

• 1 cup of fine almond flour

• 2 tablespoons of coconut flour

• 1/3 cup of unsweetened cocoa powder

• 1/4 teaspoon of salt

• 1/2 teaspoon of baking soda

• 1/2 teaspoon of baking powder

Instructions

• Preheat your oven to 350 degrees Fahrenheit.

• Spray an 8×8-inch pan with cooking spray (you can also use parchment paper).

• Mix all of the dry ingredients (except for the chocolate chips) in a medium bowl and set the mixture aside.

• Prepare the beets by blending 2 cooked beets in a food processor for 2-3 minutes until pureed.

• In a separate bowl, mix together all of the wet ingredients (except for the chocolate chips).

• Add the dry ingredients to wet ingredients and stir to combine.

• Place 1/2 cup of chocolate chips in a microwave-safe bowl.

• Heat them for 1 minute and 30 seconds (stir every 30 seconds).

• When melted, fold the chocolate chips into the brownie batter.

• Pour the batter into the pan and spread it evenly using a spatula.

• Top the brownies with dark chocolate chips.

• Bake them for 18-21 minutes until they reach the desired doneness.

• Serve and enjoy!

Servings: 9

Tuna Corn Fritters

Your entire family will adore this hidden veggie recipe.

Tuna and corn fritters are packed with protein, fiber, and other essential nutrients and your kids won’t even notice the veggies!

Ingredients

• 2 cups of frozen corn kernels

• 2 large eggs

• 2/3 cup of flour

• 1/4 cup of full-fat milk

• 1 zucchini, grated

• 15 ounces of canned tuna, drained

• Salt and pepper to taste

Instructions

• Cook the corn in a saucepan until heated through. Drain well.

• Whisk the eggs together in a large bowl. Add in flour and milk, and stir until a smooth batter forms.

• Mix in the corn and zucchini and season it as needed.

• Fold in the tuna.

• Heat a large skillet over medium heat.

• Pour four 1/4-cup portions of the mixture onto your pan.

• Cook the fritters for 2-3 minutes or until golden brown.

• Turn them over and cook for 2 additional minutes or until cooked through.

• Serve this hidden veggie recipe with sliced avocados if you’d like and enjoy!

Servings: 4

Squash Mac and Cheese

Most kids love mac and cheese, but you might feel guilty about serving it to them.

Consider the following healthier version of a squash mac and cheese recipe with hidden veggies instead!

Ingredients

• 1 1/2 cup of dry macaroni (choose whole-grain pasta)

• 1 tablespoon of tub olive oil butter

• 1 tablespoon of all-purpose flour

• 1/2 cup of milk

• 1/2 medium summer squash

• 1 tablespoon of reduced-fat cream cheese

• 1 teaspoon of salt

• 1/2 cup of shredded cheddar cheese

Instructions

• Puree the summer squash in a blender until you get a 1/2-cup portion.

• Cook the noodles according to the package instructions and drain.

• In a large skillet, melt 1 tablespoon of olive oil butter.

• Add 1 tablespoon of flour until the mixture gets thick and bubbly (but not burned).

• Add 1/2 cup of milk and stir the mixture until it bubbles again.

• Add 1/2 cup of squash puree and stir the mixture until it’s smooth.

• Add the cream cheese and mix well.

• Add salt and cooked macaroni to the cheese sauce.

• Top with shredded cheddar cheese, serve, and enjoy!

Servings: 4

Cauliflower Pizza Bites

Most kids love pizza and, believe it or not, there’s a simple way to hide veggies in pizza crust!

Consider trying these cauliflower pizza bites as a hidden veggie recipe for kids and adults!

Ingredients

• 1/2 head of cauliflower (about 2 cups, riced)

• 1 clove of minced garlic

• 1 cup of shredded mozzarella cheese

• 1 egg, beaten

• 1 teaspoon of basil

• 1 teaspoon of oregano

• Pizza toppings of your choice

Instructions

• Preheat your oven to 350 degrees Fahrenheit.

• Wash and trim the cauliflower and cut off the florets.

• Place them in a food processor and pulse until the cauliflower turns into rice-like pieces.

• Transfer the cauliflower rice to a nonstick pan.

• Sauté it over medium heat for about 6-8 minutes.

• Mix together the mozzarella cheese, egg, garlic, basil, and oregano in a large bowl.

• Add the cooked cauliflower to the bowl and stir to combine well.

• Place parchment paper on a baking sheet.

• Press and flatten the cauliflower mixture into bite-sized pizza crusts (about 15-18 crusts).

• Bake the crusts at 350 degrees Fahrenheit for about 30 minutes.

• Top the crusts with pizza toppings of your choice (veggies, pineapple, uncured turkey pepperoni, vegan sausage, etc.).

• Broil the pizzas for about 4 minutes, serve them warm, and enjoy with your family!

Servings: 15-18 pizza bites

Veggie Breakfast Bites

This veggie breakfast bites recipe is loaded with hidden vegetables, protein, fiber, vitamins, and minerals.

Serve these flavorful bites for breakfast or any time of the day!

Ingredients

• 6 eggs

• 1 cup of cooked quinoa

• 1/2 cup of shredded mozzarella cheese

• 1/2 cup of shredded zucchini

• 4 ounces of red grape tomatoes, quartered

• 1 teaspoon of fresh rosemary, chopped

• 1 tablespoon of fresh cilantro, chopped

• 1/2 teaspoon of ground pepper

Instructions

• Preheat your oven to 350 degrees Fahrenheit.

• Grease 2 mini-muffin pans using non-stick cooking spray.

• Cook the quinoa according to the package instructions and let it cool.

• Prepare the vegetables by grating the zucchini and quartering the grape tomatoes.

• In a large bowl, whisk together the eggs.

• Stir in the quinoa, veggies, cheese, pepper, and herbs and mix until well combined.

• Pour the mixture into muffin tins (don’t overfill them, as they will expand during cooking).

• Bake the breakfast bites for about 20 minutes or until the eggs are set.

• Remove the bites from the oven and let them cool for a few minutes.

• Serve and enjoy veggie breakfast bites with your family!

Servings: 40 bites

Veggie Rice

Do your kids love rice but not vegetables?

Consider this hidden veggie recipe (green veggie rice) that sneaks cauliflower, spinach, and avocado in with brown rice to enhance the nutritional content of your child’s meal!

Ingredients

• 1 medium cauliflower

• 2 cups of fresh spinach

• 2 cups of cooked brown rice

• 1 avocado

• Juice from 1/2 lime

• 1/2 teaspoon of garlic powder

• Salt and pepper to taste

Instructions

• Cut the cauliflower into florets and pulse in a food processor until they reach a rice-like consistency.

• Add spinach and pulse again until well-combined.

• Place the cauliflower and spinach mixture in a microwave-safe bowl and cover it.

• Microwave the rice mixture on high for 3 minutes.

• Remove it from the microwave and stir in the cooked brown rice.

• Mash the avocado and mix it with garlic powder and lime juice. Add it to the rice mixture and stir until well-combined.

• Season the mixture with salt and pepper.

• Serve and enjoy this hidden veggie recipe with your loved ones!

Servings: 4

Salmon Veggie Cakes

Help your kids get in their daily dose of vegetables by trying this delicious, nutrient-dense salmon veggie cakes recipe!

Ingredients

• 7.5-ounces of salmon, drained

• 2 cups of zucchini, grated

• 1 1/2 cups of sweet potatoes, grated

• 1 medium red onion, sliced

• Salt and pepper to taste

• 3 eggs, lightly beaten

• 1 cup of coconut flour

• 2 tablespoons of coconut oil

Instructions

• In a large bowl, mix together the sweet potatoes, salmon, zucchini, and onion.

• Season the mixture with salt and pepper to taste.

• Fold in the beaten egg.

• Spread coconut flour on a large plate, spoon the salmon mix onto the plate, and coat both sides with coconut flour.

• Shape the mixture with your hands and shake off the excess flour.

• Transfer the patties onto a large frying pan (heated to low to medium heat).

• Cook the salmon patties, turning once, until they are golden brown.

• Serve and enjoy with your kids and spouse!

Servings: 4

Zucchini and Bacon Egg Bake

For breakfast, lunch, or a between-meal snack, try this hidden veggie recipe your entire family can enjoy together!

A zucchini and bacon egg bake recipe is flavorful, nutritious, and simple to make!

Ingredients

• Cooking oil spray

• 6 eggs, whisked

• 1/2 cup of Greek yogurt

• 1/2 cup of milk of your choice

• 1/2 cup wholemeal self-raising flour

• 1/2 cup of cheddar cheese, grated

• 2 small zucchinis, grated

• 1 onion, diced

• 1 medium carrot, grated

• 4 uncured turkey bacon slices, diced

Instructions

• Preheat your oven to 350 degrees Fahrenheit.
• Spray a large baking dish with cooking oil.
• In a large mixing bowl, combine together the whisked eggs, yogurt, and milk.
• Add grated cheese, onion, zucchini, chopped bacon, and carrots.
• Fold in the flour and stir to combine.
• Transfer the mixture to a prepared dish and bake it for about 40-45 minutes (or until golden).
• Serve and enjoy!

Servings: 4

Zucchini Parmesan Chips

Replace regular potato chips in your pantry with this healthier hidden veggie recipe (zucchini Parmesan chips)!

Ingredients

• 2 large zucchinis, thinly sliced

• Salt and pepper to taste

• 1 1/2 cups of freshly grated Parmesan cheese

Instructions

• Preheat your oven to 400 degrees Fahrenheit.

• Line a baking sheet with parchment paper.

• Arrange zucchini slices on the baking sheet and season them with salt and pepper.

• Top each zucchini slice with Parmesan cheese.

• Bake until golden brown and crisp (about 20 to 25 minutes).

• Serve and enjoy with your family!

Servings: 4

Increasing Your Family’s Veggie Intake

Most adults and kids don’t eat as many vegetables as they’re supposed to.

Aim to veggies at least 2-3 times per day.

Encourage kids to take at least one bite of vegetables seasoned with salt, pepper, herbs, or other seasonings.

Roast veggies with olive oil and salt or add vegetables to soups, salads, omelets, and casseroles.

Blend them in shakes and smoothies, or hide veggies in the nutritious, delicious recipes above!

Encourage your family to try vegetable juice with breakfast or lunch, or in between meals.

Top celery sticks with peanut butter or dip fresh veggies in Greek yogurt or hummus.

Explain to your kids the importance of eating a lot of vegetables (strength, energy, brain development, healthy weight management, etc.) to keep them motivated to eat fruits and veggies regularly.

And don’t worry if you have to hide vegetables for picky eaters, as the hidden veggie recipes above have never tasted better!

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on hidden veggie recipes.