50+ Ways to Sneak Vegetables and Fruits into Kid Favorites


healthy recipes kids like

I’m a big believer in offering my kids fruits and vegetables at every meal. 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.

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, our cookbook called From Freezer to Table, is full of over 75 rigorously tested, whole foods freezer meals that are all family-friendly. We even put an icon by the recipes that have “Sneaky Nutrition” in them.

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

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 kid favorites. Most of these can be made ahead and frozen for later, too!

 50+ Recipes That Sneak Fruits and Vegetables Into Kid Favorites

1. Blueberry Avocado MuffinsBlueberry Avocado Muffins with Lemon Streusel Topping

2. Herbalicious Chicken Bites

chicken meatballs with honey mustard sauce

3. Sweet Potato French Toast

healthy sweet potato french toast

4. Pumpkin French Toast

5. Add pumpkin puree or finely chopped spinach our homemade Slow Cooker Marinara.

slow cooker marinara sauce recipe

6. Pumpkin Banana Bread or Muffins

7. Creamy Autumn Chowder

Autumn Chowder Soup recipe

8. Mac and Cheese with Sneaky Sweet Potato

A better mac and cheese with sneaky sweet potato

9. Sweet Potato Quick Biscuits

Sweet Potato Quick Biscuits

10. Pumpkin Chocolate Chip Muffins

11. Pumpkin Chocolate Chip Baked Oatmeal 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. Slow Cooker Easy Cheesy Mexican Chicken

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

13. Cheddar Chive Egg Bites

egg muffins in a muffin tin

From Freezer to Table Cookbook

14. Whole Wheat Chocolate Pumpkin Waffles

15. Blueberry Pumpkin Baked French Toast

16. Dark Chocolate Banana Baked Oatmeal

This dark chocolate banana baked oatmeal is sure to be a crowd pleaser! With fresh ingredients and a rich, chocolatey taste, this dish pairs perfectly with fresh fruit. You won't even be able to taste the sneaky spinach!

17. Mini Meatloaf Muffins

Meatloaf Muffins on a plate

18. Cheesy Mashed Sweet Potatoes

These may be healthier than mashed potatoes, but these Cheesy Mashed Sweet Potatoes will have your family coming back for more! #realfood #freezermeal #delicious

19. Whole Wheat Pumpkin Pancakes

20. Mini Italian Burgers

21. Slow Cooker Spinach Lasagna

Slow Cooker Whole Wheat Spinach Lasagna

22. The Best 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

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

24. Whole Wheat Calzones (add chopped spinach or whatever veggies your kids like)

These Freezer-Friendly Whole Wheat Calzones are perfect for a quick lunch or dinner. One of our favorite recipes ever!

25. 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. Baked Cheesy Spinach Tortellini

Baked Cheesy Spinach Tortellini

27. Cheeseburger Instant Pot Pasta

28. Chicken Pesto Pasta

29. Mini Chicken Burgers with Herbs

mini chicken burger recipe

30. Zucchini Flaxseed Muffins

31. Zucchini Chocolate Chip Breakfast Cookies

Chocolate Chip Zucchini Breakfast Cookies

32. Zucchini Pizza Crust

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

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

Whole Wheat Chocolate Chip Squash Cake

34. Chocolate Zucchini Waffles

Chocolate Waffle recipe with zucchini

35. Whole Grain Zucchini Pancakes

36. Apple Cinnamon Baked Oatmeal

37. Fruit Pizza Roll-Ups

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

38. Banana Boat

The Banana Boat: The perfect after school snack!

39. Banana Bites

40. Flourless Blender Banana Muffins

Flourless Banana Muffin Recipe

41. Pesto Burgers

42. Fried Rice with Sweet Soy Sauce

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!

43. Chocolate Banana Pumpkin Muffins

These Whole Wheat Chocolate Banana Muffins are packed full of nutrition and flavor. Feel good about feeding your family these for a quick breakfast!

44. Chicken, Veggie, and Brown Rice Casserole

Chicken, Brown Rice, & Veggie Casserole

45. Peanut Butter and Banana Baked Oatmeal

Delicious and healthy! Make this baked oatmeal ahead of time for a warm and comforting breakfast the whole family will love. Double and freeze an extra one for later, too. #freezermeal #realfood

46. Whole Wheat Cinnamon Applesauce Bread

47. Power Breakfast Smoothie

48. Chocomole (chocolate pudding make from avocado!)

49. Meatballs with Sneaky Veggies

Delicious meatball recipe for either subs or to go on pasta. Not only are the meatballs super flavorful, but they are also packed with veggies! Make a freezer meal out of them by doubling the batch and freezing them (uncooked).

50. Super Sloppy Joes

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

51. Salmon and Sweet Potato Cakes

Looking for more healthy, kid-friendly meals? Try these 30+ Kid-Friendly Freezer Meals


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Comments

  1. MJ says

    Yum! I will have to try a few of these out. I am always looking at ways to increase healthy food. We have fought without daughter forever on eating healthy foods and recipes and tips like this have helped a ton! A few weeks ago I purchased a plate called 8 The Plate and that has worked better than anything yet. It made it a ton easier. With the combo of good healthy recipes and being able to game it up a bit with the new plate we now have a kid who is eating healthy. You can find out about the plate on there website https://www.8theplate.com/ I picked up mine on Amazon. Good luck parents! The struggle is real.

  2. Erica says

    These look fantastic!
    One other thing I used to do-and should get back to, is dehdrating spinach and tomato and grinding into a powder. Then I would just pour some into just about anything!!

    • Rachel says

      What an interesting idea. I’ve made purees out of all kinds of veggies and fruits to use in favorite dishes, but I’ve never dried dehydrating. Thanks, Erica.