How to Make Vegetables Taste Good for Picky Eaters

cucumbers and tomatoes

As a parent or caregiver, it can be challenging to get picky eaters to enjoy vegetables, but with a bit of planning and persistence, you will soon have your picky eater looking forward to enjoying a colorful, nutritious plate full of vegetables. Learn how to make vegetables taste good for picky eaters.


Table of Contents

How to Make Vegetables Taste Good for Picky Eaters

Common Reasons for Picky Eating

  • Taste and texture: Children may dislike certain vegetables due to their taste or texture.
  • Visual appeal: The appearance of vegetables may be unappealing to some children.
  • Fear of new foods: Many children are cautious with new and unfamiliar food items.
  • Influence from peers or family members: If others around your child have negative reactions to vegetables, it can also affect your child’s perception.


Effects of Picky Eating

  • Lack of essential nutrients: Avoiding vegetables can lead to deficiencies in vitamins, minerals, and other essential nutrients that promote healthy growth and development.
  • Impaired immunity: A diet low in vitamins and minerals can weaken the immune system, making children more susceptible to illnesses.
  • Poor dietary habits: Picky eating in childhood can lead to poor dietary habits later in life, increasing the risk of obesity and other health issues.


Importance of Role Modeling

As a parent or caregiver, you have a significant influence on your child’s eating habits. Make an effort to enjoy and speak positively about them. When children see you enjoying and consuming a variety of veggies, they will be more likely to try them as well. Here are a few tips for being a positive veggie role model:

  • Offer vegetables at every meal, including both cooked and raw options.
  • Consume veggies yourself, making sure to express your enjoyment.
  • Reinforce the nutritional benefits of vegetables by discussing them with your kids.


Involve Your Kids

heart and star shaped cucumbers

Empower your children by allowing them to be active participants in meal preparation. Encourage a sense of ownership and pride in their culinary creations, making vegetables more appealing. Here are some suggestions for involving kids in the kitchen:

  • Involve your child in meal planning and let them choose a vegetable to include.
  • Teach them how to wash, peel, and chop vegetables if they are old enough.
  • Create fun and artistic presentations of vegetables, playing with shapes and colors.

Remember to stay patient and persistent, as tastes and preferences can change over time.


How to Make Vegetables More Appealing

Sometimes, the key to getting picky eaters to enjoy vegetables is all about presentation. Here are some strategies you can use to make veggies more enticing:


Colorful Presentation

A visually appealing plate can work wonders for your picky eater’s appetite. Try to make a rainbow of vegetables on their plate. For instance, you might mix red bell peppers with green broccoli, yellow corn, and orange carrots. The more colorful the plate, the more likely your eater will be enticed to try something new.


Creative Shapes

Turn those veggies into fun shapes to capture your eater’s interest. For example, cut cucumbers into stars or use a spiralizer to create long, curly carrot ribbons. Transforming their veggies into something visually appealing can spark curiosity and encourage them to give a bite a try.


Fun Dip Combinations

Offering dips alongside your veggies can make them more enjoyable for your picky eater. Pick dips that complement the flavors of the vegetables you’re serving. Here are some popular dip options:

  • Hummus: Works great with carrot sticks, bell peppers, and cucumber slices.
  • Ranch dressing: Pairs well with broccoli, cauliflower, and cherry tomatoes.
  • Yogurt-based dips: A healthier option than mayo-based ones and pairs excellently with celery sticks and cucumber slices.


Sneak in Some Vegetables

Handmade pasta

Here are two delicious and popular recipes to make vegetables taste good for picky eaters


Vegetable Pizza

Start with a whole wheat crust to ensure maximum health benefits, and then choose your favorite pizza sauce, mozzarella cheese, and a variety of vegetable toppings.

Some easy-to-hide veggies on pizza include:

  • Spinach or kale, finely chopped and sautéed
  • Bell peppers, thinly sliced
  • Zucchini, grated or diced
  • Tomatoes, sliced or diced

Prepare the pizza as you normally would with your sauce, cheese, and carefully selected vegetable toppings. Bake it and watch your picky eater enjoy their veggie-loaded pizza without even noticing the added nutrients.


Vegetable Pasta

To make a veggie pasta, you can either choose a pasta made from vegetable flour or simply add vegetables into a traditional pasta dish.

Here are some ideas for integrating veggies into pasta dishes:

  1. Sauce: Mix puréed or finely chopped veggies into your marinara sauce, such as carrots, bell peppers, spinach, or mushrooms.
  2. Pasta: Opt for pasta made from vegetables, such as whole wheat, spinach, or red lentil pasta.
  3. Toppings: Add some sautéed or steamed veggies like broccoli, peas, or asparagus to your pasta dish when serving it.


Clever Concealment

Athletic Greens powder and smoothie

Sometimes, the best way to get picky eaters to enjoy vegetables is by cleverly concealing them in their favorite dishes. Here are a couple of methods to try:

Veggies in Smoothies

Smoothies are a great way to sneak in some healthy vegetables. For example, try adding a handful of spinach or kale to a fruit smoothie. Their mild flavors are easily masked by fruits like bananas, strawberries, and pineapple. Here’s a simple recipe to get started:

  • Handful of spinach or kale
  • 1 cup of fruits (bananas, strawberries, pineapple, etc.)
  • 1/2 cup of yogurt
  • 1/2 cup of milk or water
  • A few ice cubes (optional)

Blend all ingredients until smooth.

Mixed into Sauces

Another way to make vegetables taste good for picky eaters is by mixing them into flavorful sauces. For example, pureed carrots and red bell peppers easily blend into a marinara sauce for pasta, enhancing its natural sweetness. Try this quick recipe:

  • 1 cup of marinara sauce (store-bought or homemade)
  • 1/2 cup of pureed carrots and red bell peppers
  • Your favorite pasta, cooked

Mix the pureed vegetables into the marinara sauce, heat, and serve over cooked pasta.

Written by Laurie Graves

Laurie is a 50-something wife and boy mom, who loves to share easy recipes, DIY home ideas, and food hacks. She truly believes that with a little inspiration, anyone can make their home and meals feel special.