15 Vegetables for Kids and Picky Eaters
Let’s face it: Vegetable dishes get a bad rap with kids. Toddlers and young kids may refuse a vegetable because of its “weird” color, “gross” texture, or “funny” smell. As they get older, kids tend to leave veggies behind on their plate. You can work toward increasing your child’s vegetable intake one meal (or snack) at a time. Here are 15 easy vegetables for toddlers, along with kid-approved ways to prepare them.
15 Vegetables for Picky Eaters
Sweet bell peppers
There’s no doubt that kids love sweets. Use their preference for sweetness by introducing them to kid-friendly sweet bell peppers. Red, orange, and yellow bell peppers can be served cut into strips as a snack, just pair with hummus or another protein-packed dip. They’re also a great addition to brighten up a stir-fry and are delicious when sauteed with mild seasoning in Mexican-style fajita veggies, making them one of the most versatile vegetables for kids.
Sweet potatoes & squash
Sweet potatoes and spaghetti squash get even sweeter when they’re roasted, steamed, and sauteed. Steamed butternut squash can easily be pureed and incorporated into a cheese-like sauce or a warming soup served with a dollop of Greek yogurt. Don’t forget baked sweet potato fries, they’re a finger-friendly side that can encourage even the pickiest of eaters to take a bite.
Grape tomatoes
Small and round grape tomatoes are super easy to incorporate at snack time, simply rinse and enjoy! (For little eaters, it may be best to cut them in half, too.) You can also pair them with a black bean dip, which will add fiber and protein. Because grape tomatoes are acidic and slightly sweet, they appeal to a variety of palates.
Sweet corn
Starchy and sweet, corn has a bright yellow color that tends to be less daunting than greens, making it one of the most approachable vegetables for kids and picky eaters. Corn on the cob can be grilled, dried kernels can be air-popped to make popcorn, and frozen corn can be steamed and added to rice for a simple side.
Spinach
Start by using baby spinach as an undercover veggie, incorporating it into sweet treats like smoothies and popsicles. (Its green color won’t be visible when mixed with fruits like blueberries and blackberries.) Once your child becomes more comfortable with the dark green color and mild taste, start adding spinach to sandwiches, side salads, and veggie sautees.
Peas
Much like corn, peas are a starchy, sweet, and toddler-friendly vegetable. The addition of steamed sweet peas to fried rice or macaroni and cheese is a great way to get some color on the plate in a way that’s accepted by picky eaters.
Jicama
If your child enjoys vegetables with a crunchy texture and mild flavor, it’s time to introduce them to jicama. Jicama is essentially a cross between a potato and an apple in texture, with a mild flavor and high water content. Jicama sticks can be dipped in nut butter, guacamole or salsa, bean dips, hummus, and more. For a sweeter approach, chop up jicama and add it to a fruit salad with melon cubes, grapes, and strawberries.
Carrots
Crudité, here we come! Carrots might be the gold standard for vegetable dipping with their bright color and bold texture. Cut them into carrot fries for a fun snack! Pair with a Greek yogurt-based ranch dressing or classic hummus for a healthy, kid-friendly snack.
Cauliflower
Its neutral color, mild flavor, and flexibility as an ingredient make cauliflower an appealing kid-friendly vegetable. Adding pureed cauliflower to an alfredo sauce or even a berry smoothie won’t dramatically change the flavor, and it provides an extra boost of fiber and vitamin C. Nurture Life has meals designed with picky-eaters in mind, which is why we add pureed cauliflower to our mac & cheese sauce. Once your picky eater is comfortable with cauliflower in sauces, try serving it roasted with a drizzle of olive oil and salt or balsamic vinegar.
Zucchini & summer squash
If your kid is picky about eating zucchini and summer squash on their own, try including them in a pasta sauce: Dice zucchini in the food processor and add to a red sauce just before mixing with the pasta. Once your kid has become comfortable with zucchini in their sauce, you can take their pasta to the next level with zoodles! Also, try zucchini bread for a sweet treat!
Sugar snap peas
Sugar snap peas add a great crunch to any snack time. If they’re a bit too fibrous for your child to chew raw, try quickly steaming them to mellow the crunch. A quick saute with garlic makes snap peas a perfect dinnertime side dish. Or, throw them in with the sweet bell peppers to complete a simple stir-fry!
Mushrooms
Whole mushrooms can be daunting for picky eaters due to their texture, but even picky eaters can learn to appreciate their umami flavor. Pair chopped mushrooms with other vegetables and add them to a marinara sauce for a hearty, veggie-driven pasta. Mushrooms are a good way to add more vitamin D to your child’s diet, too.
Celery
Snack time can turn into craft time when you make ants on a log with your kids. With nut butter, dried fruit, and celery sticks, your kids can make their own fun snack. Celery can also be dipped in hummus and Greek yogurt dips alongside carrots and cucumbers.
Broccoli
Steamed broccoli sprouts can be a hit with kids, but for picky eaters, you may need to get a bit more creative. Our advice: Chop them up! Take small broccoli florets and finely chop by hand or in the food processor. Then, start incorporating the broccoli into tomato and cheese sauces, on top of pizza, or into mini egg bites.
Cucumbers
Cucumbers have a very high water content, making their flavor milder and more palatable for kids. Whether cut into cucumber slices or coins, eaten plain or dipped in hummus, cucumbers can be served up in a variety of ways. Leave the skin on for extra crunch and fiber in your little one’s snack.
Why Kids Resist Vegetables
Picky eating often begins when children first encounter new foods. Many parents notice that most kids shy away from bitter flavors or bitter tastes, while others refuse vegetables because of their texture or unusual cooking methods. Sometimes a negative experience with certain foods makes sense of why picky eaters tend to avoid even the best vegetables. Kids’ taste buds are sensitive, which can make naturally sweet vegetables easier to accept than others.
How to Introduce New Veggies
Serving veggies in different cooking methods helps kids learn to accept new fruits and vegetables over time. Start by pairing raw veggies with other foods like dips or snacks, then move toward roasting veggies to highlight sweet flavors. Even the pickiest eater may be more likely to eat new foods when they are combined with familiar meals. Add veggies gradually and focus on healthy habits that encourage kids to eat without pressure. When many vegetables feel overwhelming, try small portions and involve the whole family so children see that eating vegetables makes sense in daily life.
Benefits of Vegetables for Kids
The health benefits of vegetables extend far beyond nutrition. Introducing vegetables for picky eaters helps them develop healthy habits and build a positive relationship with food. Parents often find that cooking vegetables in fun ways not only excites children but also benefits the entire family.
Children learn that food with different flavors can be enjoyable and that even great vegetables contribute to overall well-being. A pediatric dietitian may recommend trying brussels sprouts with nutritional yeast or naturally sweet vegetables like carrots and sweet potatoes, showing that they support growth, energy, and a love for new flavors and textures.
Vegetables for Kids Provide New Variety and Flavors
Experiment with which vegetables you serve and how you serve them. If your little eater initially rejects a vegetable, don’t give up: Reintroduce it again the next week, perhaps in a different way. Start with recognizable vegetables for kids like carrots, celery, and peas. Then, continue to think outside the box with a few new vegetables like jicama and zucchini. Making these vegetables kid-friendly also takes a bit of imagination, so incorporate them into sauces, soups, and smoothies. And remember to eat your veggies yourself, your kids will notice!
FAQ
What is picky eating, and why does it happen in kids?
Picky eating often develops when children are introduced to new foods and resist certain flavors, textures, or cooking methods. While most kids go through this stage, repeated exposure and positive experiences can help reduce food refusal.
What are some easy tips for serving vegetables to picky eaters?
Start with small portions, pair vegetables with dips or sauces, and use fun presentations. Serving veggies in different methods, like roasting or blending into sauces, can help kids gradually accept them.
What are the best vegetables to introduce first to children?
The greatest vegetables are usually those with sweet flavors, such as carrots, sweet potatoes, and corn.
How can parents add veggies to meals without kids noticing?
You can add vegetables by blending spinach into smoothies, mixing cauliflower into mac & cheese, or dicing zucchini into pasta sauces.
How can I get my child to eat veggies without pressure?
Kids are more likely to eat veggies when you offer them in fun ways, such as veggie fries or smoothies. Keeping portions small and pairing them with familiar foods helps make the experience positive instead of stressful.
What does picky eating mean when it comes to vegetables?
Picky eating means vegetables and new foods are often refused because of their flavors, textures, or appearance.