How To Sneak Vegetables And Fruits Into Your Kids’ Food

How To Sneak Vegetables And Fruits Into Your Kids’ Food

Are you having a hard time getting your kids to eat their veggies? If so, you’re not alone. Many parents struggle with this common issue. Thankfully, there are plenty of ways to make healthy foods delicious and fun for your picky eaters. 

Getting your kids to eat their vegetables and fruits can be challenging. But with Serenity Kids, you can sneak these power-packed ingredients into their meals without even noticing – giving them a healthier diet. Keep reading for helpful tricks to have your kids join the ‘veggie-lovers’ club in no time.

  • Add Them To a Smoothie

Sneaking vegetables and fruits into your kid’s food is a great way to ensure their daily intake of essential vitamins. One great way to do this is by adding these fruits and vegetables to a smoothie. 

Smoothies are a tasty, easy treat that can hide all kinds of healthy ingredients. And the best part is, kids often love them.

Still, start slowly, adding only one type of fruit or vegetable at first, then gradually adding multiple. Not only will it be filled with nutrients, but you can also customize it to whatever flavors your kid typically enjoys. 

Remember to have fun with it. Let your kids help pick out ingredients before blending them will make it even more enjoyable.

  • Toss Diced Fruit Pieces Into Baked Goods

Incorporating fruits and vegetables into your children’s foods doesn’t have to be a struggle. Try adding diced pieces of fruit or coarsely grated veggies into pancakes, muffins, bread, and other baked goods.

Two pretty fun kids with green smoothies and broccoli over grey background. Helthy and clean food for children

When disguised like this, they won’t even notice they’re eating something healthy. This can be a sneaky and creative way to get them the vitamins, minerals, and micronutrients their bodies need to stay healthy. It might take a few tries for them to get used to it. But before you know it, your little ones will love incorporating these more nutritious options into their daily meals.

  • Serve Mashed Cauliflower as Mashed Potatoes

To get your kids to eat greens and vegetables, you may be forced to sneak them into their favorite dishes without them noticing. For example, you can make delicious mashed potatoes using cauliflower instead of regular potatoes. 

Cut the cauliflower into florets, boil it until it’s tender, and then mash it with butter and cream cheese for a unique twist on this classic side dish. Your kids won’t even realize there are veggies in there. Plus, it tastes incredible.

Sneak in more fruits and veggies with other favorites, like pancakes made with pureed vegetables like green beans or grated carrots. Then watch your kids munch on a delicious meal they never knew was so good for them.

  • Make Cute Creations

If your kids are picky eaters, sneaking vegetables into their meals is a great way to help make sure they’re getting the nutrition they need. One best way to do this is to get creative and make cute creations out of their food that will excite them to eat it. 

Blend fruit or vegetable pieces into nutritious smoothies, or choose shapes like hearts and stars when cutting up potatoes and carrots. Picking fun colors like purple cauliflower or bright green spinach can also be helpful. Above all, keep experimenting until you find something new that your kids are interested in trying!

  • Make Pancakes or Waffles With Butternut Squash

If you want a creative way to incorporate vegetables and fruits into your kids’ food, look no further than making pancakes or waffles with butternut squash. 

Butternut squash is high in fiber, vitamins A, C, and B6, and potassium. Plus, this recipe adds in a banana for sweetness—the perfect way to get the taste and texture of a pancake without all the added sugar. 

The squash also gives pancakes and waffles an amazing golden hue, so you can be sure to impress with these breakfast treats. Best of all, it’s easy to make and blend butternut squash, banana, flour, and eggs. This way, no one will ever know they are getting an extra dose of vitamins or veggies.

  • Finely Dice or Grate Veggies Into Sauces And Soups

If you want to sneak more vegetables and fruits into your kids’ meals, a great way to do this is by grating them into sauces and soups. This technique comes in handy with young kids who may be slightly more reluctant to eat their greens. 

Simply grate zucchini, carrots, peppers, squash, or any other favorite veggies into the sauce, and they won’t even notice. Not only will it provide an increased level of nutrition for your children, but it’s also a great way to diversify their taste palate.

  • Slice Up Apples Or Pears Into Yogurt

If you’re trying to get your kids to eat more vegetables and fruit, sneaking them into their meals can be practical. There are many creative ways to incorporate extra nutrients into your children’s food. Something as simple as slicing apples or pears into yogurt can be surprisingly successful for picky eaters. 


Most kids are picky eaters when it comes to veggies and fruits. As such, you must be smart about it. After all, they need their daily dose of vitamins and minerals.

Simply add your fruits and vegetables to a smoothie. Slice up apples or pears into yogurt and let them enjoy a bowl of fruity yogurt. Grate veggies into sauces and soups, and they won’t even know. You can also make pancakes or waffles with butternut squash. Remember that kids love colorful food and playthings, so start being creative in your meal preparation. With all these clever and sneaky ways, your kid will get their vegetables and fruits daily.