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Hidden Vegetable Recipes for Adults, Kids and Picky Eaters

By Andrea Cohen
Published 10/18/2025
In This Article
Hidden Vegetable Recipes for Adults, Kids and Picky Eaters
Photo Credit: Adobe Stock
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Getting enough vegetables in your diet can feel like a challenge, especially if you or your kids aren’t big fans of them. Many adults struggle to meet the recommended daily servings of vegetables, and picky eaters of all ages often push their veggies to the side of the plate. That’s where hidden vegetable recipes come in. By blending veggies into sauces, soups, casseroles, and even baked goods, you can boost nutrition without anyone noticing.

Whether you’re trying to help toddlers enjoy their first vegetables, sneaking extra fiber into recipes for picky eaters, or looking for clever ways to eat more veggies yourself, hidden vegetable recipes make it easy. With just a few simple swaps or add-ins, you can turn everyday meals into nutrient-packed dishes that taste as comforting as your favorites.

Why Try Recipes with Hidden Vegetables?

Vegetables provide essential vitamins, minerals, and fiber that support good health. According to the Centers for Disease Control (CDC), only about 1 in 10 adults in the U.S. eats enough vegetables each day. Kids and toddlers even eat less. But when vegetables are mixed into familiar foods, they become less intimidating for picky eaters, and in some cases, no one even tastes the veggies or knows they’re in there. Meanwhile, they’re providing health benefits without affecting enjoyment.

Hidden vegetable recipes are especially helpful because they:

  • Make meals more nutrient-dense without changing the flavor too much.
  • Help toddlers and kids develop a taste for veggies over time.
  • Offer adults easy ways to fit more vegetables into their busy lives.
  • Support digestive health, energy, and immune function due to added fiber and nutrients.

7 Delicious Hidden Vegetable Recipes

The chefs and dietitians at Health eCooks have put together a collection of delicious recipes that sneak vegetables into meals you already love. These dishes are easy to prepare, family-friendly, and perfect for busy weeknights. From mac and cheese blended with squash to muffins made with carrots or zucchini, you’ll find creative ways to add produce to your plate.

These recipes aren’t just for kids. Hidden vegetable recipes can also be an easy way for adults to add more vegetables to their diet, whether they’re trying to eat healthier, lose weight, or simply enjoy some delicious and nutritious meals that make the most of nutrient-rich ingredients.

  1. 01

    Butternut Squash Mac and Cheese

    Heart Healthy Butternut Squash Mac and Cheese
    Photo Credit: Baldwin Publishing Staff Photographer
    90 mins

    Roasted butternut squash blends right into the creamy cheese sauce, making this decadent-tasting mac and cheese a smart way to sneak in nutrients while keeping the classic comfort-food taste that kids and adults love.

    View Recipe
  2. 02

    Mini Cauliflower Pizzas

    Heart Healthy Mini Cauliflower Pizzas
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    With cauliflower baked right into the crust, these mini pizzas hide a veggie boost under melty cheese and tomato sauce, so even picky eaters won’t realize they’re eating something healthy.

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  3. 03

    Spinach Meatballs with Tomato Sauce

    Heart Healthy Spinach Meatballs with Tomato Sauce
    Photo Credit: iStock
    60 mins

    Chopped spinach disappears inside these tender meatballs, providing extra vitamins and fiber while adding moistness to a familiar dish that is a staple for many families’ favorite pasta nights.

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  4. 04

    Meatloaf

    Heart Healthy Meatloaf
    Photo Credit: Adobe Stock
    75 mins

    Loaded with finely chopped veggies like broccoli and roasted red peppers, this meatloaf delivers hidden nutrition in a dish that tastes like classic comfort food. It’s so good that it’s one of our most popular recipes.

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  5. 05

    Chocolate Zucchini Muffins

    Heart Healthy Chocolate Zucchini Muffins
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    Grated zucchini melts into the chocolate batter, adding moisture and nutrients without changing the rich, fudgy flavor of these muffins. This is a perfect indulgence for kids or adults who turn up their noses at veggies.

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  6. 06

    Banana Carrot Muffins

    Banana Carrot Muffins
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Sweet bananas and dates balance out finely shredded carrots in these muffins, so every bite feels like a treat while you’re sneaking in vegetables that toddlers, kids, and picky eaters might otherwise avoid.

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  7. 07

    Shamrock Smoothie

    Heart Healthy Shamrock Smoothie
    Photo Credit: Shutterstock
    5 mins

    Spinach blends into this smoothie alongside tropical fruits like pineapple and mango. Hiding the greens in a sweet, creamy drink that sounds festive makes it easy for anyone to sip their veggies without caring they’re in there.

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Have a Picky Eater in the House? They’ll Love These Hidden Veggie Recipes

Parents often worry when their kids—or even their partner—refuse to eat certain foods. By mixing veggies into dishes where the flavor blends seamlessly, you can ease picky eaters into trying new foods without resistance. Over time, this can also help expand their palate. These hidden vegetable recipes for picky eaters are a smart way to ensure that everyone at the table gets the nutrients they need while enjoying the food on their plate.

Making Vegetables Fun for Toddlers and Kids

Eating vegetables can sometimes be a tough sell when you have younger children in the house. But by getting creative and making toddler-friendly food that contains vegetables, such as smoothies, muffins, or pizza, you can get little ones used to different flavors and textures while still enjoying foods they recognize. Hidden vegetable recipes for toddlers and kids make it easier to build healthy eating habits early and give parents peace of mind that their children are getting enough nutrients.

More Delicious Vegetable Recipes

Eating more vegetables doesn’t have to mean forcing down foods you don’t enjoy. With these hidden vegetable recipes, adults, kids, toddlers, and picky eaters alike can enjoy meals that are flavorful, comforting, and packed with nutrition. Before you know it, you may even find that your family starts to enjoy eating vegetables more than ever before. Once your picky eaters are willing to eat vegetables without them being hidden, here are some more delicious and healthy vegetable recipes that are anything but boring.

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