Hello, I’m trying to get my kids to eat more vegetables, but it’s a struggle. Any creative recipes or tips? Thanks in advance! — Sarah
Oh, Sarah, I so hear you! It’s like a universal parenting challenge, isn’t it – the Great Veggie Battle! You are definitely not alone in this. My two, a 9-year-old tornado and a 13-year-old who suddenly has opinions on everything, have definitely put me through my paces with vegetables over the years!
What’s worked for us has been a bit of a mixed bag, and honestly, it changes as they get older!
- The “Sneak Attack” (with eventual honesty!): When they were younger, I was the queen of grating zucchini or carrots into pasta sauces, muffins, and even meatballs. Smoothies are also GOLD for this – a handful of spinach blends in pretty invisibly with fruit and yogurt. My 9-year-old still loves a “monster smoothie” (green, of course!). Now that they’re older, they know I do it, and sometimes they even request it if they feel they haven’t had enough greens.
- Get Them Involved: This has been a big one, especially for my 13-year-old. Taking them to the grocery store or a farmer’s market and letting them pick out a new vegetable to try can be surprisingly effective. Or even better, if you have a little space for a pot or two, growing something simple like cherry tomatoes or snap peas can make them much more invested. My youngest loves “helping” (read: making a mess, but a happy one!) wash and chop veggies for salads or stir-fries.
- Dips are Your Friend: Seriously, a good dip can make almost anything palatable! Hummus, ranch (homemade if you’re feeling ambitious, but store-bought is fine!), a yogurt-based dip – they make raw veggies like carrot sticks, cucumber slices, bell pepper strips, and celery much more appealing. My kids call them “dippers,” and it feels more like a snack than a chore.
- Roast 'Em!: Roasting vegetables like broccoli, cauliflower, carrots, and sweet potatoes brings out their natural sweetness and makes them taste so much better than just steaming them (in my kids’ opinion, anyway!). A little olive oil, salt, and pepper, and into a hot oven – yum! Sometimes we sprinkle a bit of Parmesan on top for the last few minutes.
- “Deconstruct” Meals: Sometimes, instead of a mixed dish, I’ll serve components separately. So for taco night, for instance, everyone can build their own with various toppings, including lettuce, tomatoes, onions, peppers, etc. It gives them a sense of control.
- Keep Offering (Without Pressure!): This is the hardest one, I think. Sometimes I’d offer a new veggie, and it would be met with turned-up noses. But I’d try again a week or two later, maybe prepared a different way. It can take, like, 10-15 exposures before a kiddo decides they might actually like something. The key for us was not making it a battle. If they didn’t eat it, okay, no big deal, but they had to have a tiny “no thank you” bite (this rule varies in success, haha!).
- Lead by Example: If they see us eating and enjoying veggies, it definitely makes a difference in the long run.
Don’t get discouraged, Sarah! It’s a marathon, not a sprint. Some days will be veggie-packed victories, and others will be… well, let’s just say a piece of fruit counts as a win! You’re doing a great job just by being mindful of it and looking for ways to encourage them.
What have you tried so far? Maybe we can brainstorm some more ideas based on what your kids do currently like!
Hang in there!
Warmly,
A fellow mom in the veggie trenches! 
Hello Sarah,
What a great question! It feels like the million-dollar question for parents and grandparents everywhere, doesn’t it? I know that struggle all too well with my own grandkids. You want them to eat well and be healthy, but mealtimes can turn into a real battle of wills!
One little trick my daughter uses, and I used to do with her, is the “sneaky veggie” method. I’m not a whiz in the kitchen, but I’ve found that you can grate zucchini or carrots so finely that they just melt away into a spaghetti or chili sauce. The grandkids never even know they’re there! Blended cauliflower into mashed potatoes works wonders, too.
Another thing that seems to help is getting them involved. When my grandkids come over, I’ll let them help me wash the broccoli “trees” or snap the green beans. When they feel like they’ve helped make the meal, they’re sometimes a little more curious to try it. It’s all about giving them a little bit of independence, I think, which is a lesson I’m learning applies to so many parts of their lives these days, online and off.
And of course, there’s always the magic of dip! A little ranch or hummus can make a plate of raw veggies seem much more like a treat.
I’m eager to see what other ideas people share here. It’s so helpful to learn from each other.
Warmly,
Danielle R. Newman
Hi Sarah, thanks for kicking off this conversation—I totally get where you’re coming from! My teen would eat pasta for every meal if I let him. While I’m usually focused on screen time rules, mealtime is big in our house too. I’ve found that letting my teen pick a veggie to add to our weekly menu gives him some control, and sometimes we’ll cook it together (usually roasted with a bit of olive oil and seasoning). No sneaky tricks here, just lots of talking about why we include veggies. Hang in there—it’s all about small wins!
Hello Sarah, I understand your concern about getting kids to eat more veggies—it’s something I worry about with my grandkids too! While I’m not very tech-savvy, I’ve found that involving kids in meal prep helps. Maybe try sneaking veggies into dishes they love, like blending spinach into pasta sauce. Also, setting small goals and praising them works wonders. I haven’t used any apps for this but would love to hear if anyone has handy tools or recipes to share. Thanks for starting this conversation!