50+ Simple Ways to Sneak Fruits & Vegetables Into Kid Favorites

I’m a big believer in offering my kids fruits and vegetables at every meal and serving my family meat that I can trust. Research has definitively shown that if you keep offering and keep offering, children will eventually try the produce you put in front of them. I know from experience! It does work, but it takes months and sometimes years of diligence.

My 5-year-old, for instance, has HATED fruit his whole life. He’ll eat veggies but hates fruit (huh?). A month ago he came to me and said, “Mom, I think I’d like to try an apple.” (I almost cried, but instead remained calm and cool so as not to scare him off.) He’s eaten an apple almost every day since!

While we wait for the “lightbulb” moment when our kids will try and like fruit and vegetables, though, how can we get that much needed nutrition into them regularly?

One of the ways I ensure my kiddos, who can certainly be picky at times, are getting enough produce is to sneak extra fruits and veggies into just about every meal. It’s been a fun challenge for me over the years to figure out all the ways I can do this. In fact, my first blog was born out of the concept.

BUT, before we launch in to this amazing resource of how to get more nutrition in those little bodies, we wanted to make sure you knew about our cookbook called From Freezer to Table. In it, you’ll find over 75 rigorously tested, whole foods freezer meals that are all family-friendly.

Learn to prepare delicious, healthy, stress-free meals for the family that go from freezer to table in no time!

We even put an icon by the recipes that sneak in extra nutrition for those keen kiddo eyes. The best part is that you can make these meals ahead and freeze them to have on hand later. Here are some of my kids’ favorites from the book that are chock full of nutrition…

Super Stuffed Potatoes from "From Freezer to Table" Cookbook (copyrighted)

Tomato Bisque from "From Freezer to Table" Cookbook. Order at FromFreezerToTable.com today.Cheddar Chive Burgers from "From Freezer to Table" Cookbook. Order at FromFreezerToTable.com today.

You can read more about and snag a copy of our beautiful cookbook here. Your family will love it!

Now, I’m excited to share with you 50 more ways to sneak fruits and vegetables into your kids’ favorite foods.

1. Blueberry Avocado MuffinsBlueberry Avocado Muffins with Lemon Streusel Topping

2. Herbalicious Chicken Bites

chicken meatballs with honey mustard sauce

3. Make Sweet Potato French Toast.

Sweet Potato French Toast Recipe

4. Make Pumpkin French Toast.

pumpkin french toast

5. Add any of these purees into marinara sauce (try our homemade Slow Cooker Marinara!), and blend if needed. Start with a small amount and taste as you go, so you don’t add too much.

6. Make our favorite Pumpkin Banana Bread.

whole wheat banana pumpkin bread

7. Make Turkey Chili with Sweet Potato and Black Beans

This lean turkey chili is not only hearty and absolutely delicious, but it’s also chock full of fiber, protein, and nutrients.

8. Spread a little puree on grilled cheese sandwich before adding the cheese.

9. Make Sweet Potato Biscuits. My kids request these often.

Sweet Potato Quick Biscuits

10. Make Pumpkin Chocolate Chip Muffins. These are the most popular recipe on our site!

healthy pumpkin muffin

11. We make Pumpkin Chocolate Chip Baked Oatmeal once or twice a month, because it provides breakfast for several days in a row and sneaks in pumpkin, bananas, and whole grains into our diet. My kids love it!Pumpkin Chocolate Chip Baked Oatmeal is an easy and healthy breakfast or snack. It is a great family recipe and ideal for large groups!

12. Make Slow Cooker Easy Cheesy Mexican Chicken with sneaky butternut squash. It’s delish over brown rice!

Easy Cheesy Mexican Chicken - A delicious and healthy slow cooker recipe!

13. Make homemade Mac and Cheese with Sneaky Sweet Potato.

A better mac and cheese with sneaky sweet potato

14. Make Whole Wheat Chocolate Pumpkin Waffles.

healthy waffle recipe

15. Make Blueberry Pumpkin Baked French Toast.

healthy baked french toast recipe

16. Make Brownie Baked Oatmeal.

baked brownie oatmeal recipe

17. Make Mini Meatloaf Muffins.

Meatloaf Muffins on a plate


18. Make Seriously Sweet Potato Pancakes.

Sweet Potato Pancakes recipe

19. Make Whole Wheat Pumpkin Pancakes.


20. Add some puree into applesauce. Stir in cinnamon and your kids will never know.

21. Give our Slow Cooker Spinach Lasagna a go. This is a family favorite!

Slow Cooker Whole Wheat Spinach Lasagna

22. Make a our favorite Everyday Smoothie.The Best Everyday Smoothie Ever - Our family never gets tired of this delicious combination of juice, milk, fresh spinach, and tons of fruit.

23. Baked Chicken Fajitas: There are lots of veggies packed into these!

One of my favorite, family friendly dinners: Baked Chicken Fajita Recipe--Freezer Friendly.


24. Sprinkle finely chopped spinach or basil on top of pizza before or after baking. Or try making a Pizza Stromboli and adding whatever veggies you think your kids would like.

freezer friendly pizza stromboli recipe

25. Make Spinach Lasagna Roll-Ups.

Spinach Lasagna Rolls are the perfect meal for large groups. With fresh and natural ingredients, it also makes a great freezer meal!

26. Make Baked Cheesy Spinach Tortellini.

Baked Cheesy Spinach Tortellini

27. Add a few small spinach or lettuce leaves to a Roll-Up. Here are some roll-up ideas. Chop finely and mix in with the cream cheese or hummus, if needed.

Turkey, Hummus, cheese, and spinach roll up

28. Using the blender, add in some spinach leaves to marinara or meat sauce. If you don’t overdo it, the color and taste won’t change.

Mom Hack: Sneak Spinach Into Meat Sauces

29. Make Mini Chicken Burgers with Herbs.

Mini Chicken Burger with Herbs Recipe - Kid-friendly, healthy and tasty!

Use shredded zucchini or summer squash in these ways…

30. Make Zucchini Flaxseed Muffins.

Zucchini Flaxseed Muffins

31. These Zucchini Chocolate Chip Breakfast Cookies will get gobbled up in no time and freeze for later.

Chocolate Chip Zucchini Breakfast Cookies

32. Zucchini Pizza Crust was another hit in our house. Delicious!

Zucchini Pizza Crust: Seriously, it's good! What a great way to sneak in veggies to your dinner too.

33. Make this healthy Whole Wheat Chocolate Chip Squash (or Zucchini) Cake.

Whole Wheat Chocolate Chip Squash Cake

34. Make Chocolate Zucchini Waffles.

Chocolate Waffle recipe with zucchini

35. Make easy Whole Grain Zucchini Pancakes.

36. Make Apple Cinnamon Baked Oatmeal. You won’t be disappointed!

Apple Cinnamon Baked Oatmeal (edited)-3

37. Make Fruit Pizza Roll-Ups.

Fruit Pizza Roll-Ups recipe: An easy lunch for kids!

38. Make Banana Brownie Waffles.

banana brownie waffles

39. Make Banana Bites.

peanut butter dark chocolate banana bites

40. Make Flourless Banana Muffins in the blender for moist, yummy, and freezable snacks.

Flourless Banana Muffin Recipe

41. Make Breakfast Cookies and freeze lots of extras for later.

healthy breakfast cookies

42. Make Chicken and Apple Bites. The toothpicks alone entice any picky eater. 🙂

chicken apple bites

43. Make Chocolate Banana Muffins.

Whole Wheat Chocolate Pumpkin Banana Muffins

44. Make Copabanana Cake for breakfast, snack or dessert.

copabanana cake

45. Make Peanut Butter and Banana Baked Oatmeal for breakfast.

peanut butter baked oatmeal

46. Whole Wheat Cinnamon Applesauce Bread is a delish breakfast or snack option.

47. Make a Power Breakfast Smoothie.

Power Breakfast Smoothies

48. Make Chocomole (chocolate pudding make from avocado!).

49. Throw half of an avocado into a fruit smoothie. It doesn’t affect that taste at all and provides a creamy consistency.

50. Make Super Sloppy Joes. These are the only sloppy joes we like!

Super Sloppy Joes - A much healthier and tastier version of the canned stuff!

51. Make Meatball Subs (filled with Meatballs with Sneaky Veggies). This is our favorite sandwich!

healthy meatball sandwiches

52. Make Fried Rice with Sweet Soy Sauce. With the sweet sauce, it makes the veggies go down a lot smoother.

This fried rice with sweet soy sauce recipe is AMAZING. It's packed with nutritious ingredients and serves as a delicious side dish. It's also surprisingly freezer friendly!

53. Make Salmon and Sweet Potato Cakes.

Salmon and sweet potato cakes copy

54. Make Slow Cooker Pot Roast and cut back on the seasoning so it’s not too spicy for the kids.

Slow Cooker Pot Roast with no processed ingredients. Just real food that's really good!

55. Here’s one of our most popular recipes that’s a healthier spin on a kid fav: Chicken, Veggie, and Brown Rice Casserole. You’ll love the cheesy goodness.

Chicken, Brown Rice, and Veggie Casserole

Looking for more ways to cook more for your family? Try one of our 70+ Healthy Freezer Meals.

70+ healthy freezer meals. Recipes your family will actually eat! |Thriving Home

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  4. Chocolate pudding made with avocado??? Where have you been all my life?

    • Rachel says

      Ha, ha! I know it…good stuff!

  5. Pingback: 50+ Simple Ways to Sneak Fruits & Vegetables Into Kid Favorites | Thriving Home | Orange Peel Wellness Studio

  6. Aman says

    My son 14 months is allergic to wheat and eggs. Can I substite wheat with say rice flour or chickpeas flour? What can I substitute eggs with?

    • Rachel says

      Aman, I’m so sorry to hear about your son’s allergies. I know it can be quite challenging to find healthy foods that don’t contain these ingredients. I don’t have a lot of experience subbing eggs, so I would google that. And I’ve mainly experimented with coconut flour and almond flour (both of which are delicious!) in baking as a non-wheat source. I would suggest checking out my friend, Kelly’s, blog over at The Nourishing Home (http://thenourishinghome.com/) for healthy, family-friendly, and wheat-free recipes.

    • Jill says

      You can sub eggs in most recipes with a flax egg… Buy ground flaxseed at the store. Mix one tbsp. ground flaxseed with three tbsp. water, let sit in the fridge to set for 15 minutes. Voila. 🙂 My kids have a long list of food allergies and it is definitely do-able once you get used to it. I like the detoxinista blog, lot of allergy-friendly recipes. Check out the comments for each recipe, lots of substitutions mentioned there by readers. Good luck! 😉

    • Esther says

      We don’t do grains I like coconut flour, sub 1/4 for grain flours (very low allergy) or almond flour. And I agree with substituting flax eggs or chia seed (pseudo grain but has some health benefits)

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  8. Wendy says

    I put frozen cauliflower in when boiling potatoes for mashed potatoes and no one even notices!

    • Rachel says

      I love that idea, Wendy!

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  16. Shonda says

    Thanks for all these new ideas and recipes! Yummy!

  17. Pingback: 50 Easy Ways to Sneak Vegetables & Fruits Into Kid Favorite Foods