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Vegetables for Kids: Recipes and Tips for Introducing Veggies

veggie chicken nuggets

How to Serve Vegetables for Kids? The Road to Veggie Acceptance

Introducing and reintroducing foods to kids can be challenging. It is hard to serve a meal only to have half of it (or sometimes all of it) rejected. You may feel stressed that your child is not getting enough. But it may take numerous exposures to a food before a child may touch, lick, or finally take a bite of it. This goes for any type of food, but today we’re talking specifically about vegetables for kids. 

One of our favorite resources for feeding kids is Ellyn Satter, who teaches the division of responsibility. It is your job to choose what is being fed and to provide regular meals and snacks. It is your child’s responsibility to choose if and how much they eat. If they choose not to eat or eat very little, that’s ok. They will self regulate and make up for it at the next meal or snack. 

 

Vegetable Recipes to Provide Variety

Serving veggies in a variety of ways can help increase the likelihood of them trying the food. Here are some of our favorite recipes that use veggies in different ways!  

Main Dish Recipes

Appetizers and Side Dish Recipes

Other Veggie Ideas

  • Serve raw veggies like carrots, bell pepper, cauliflower, broccoli, or jicama with a dip like ranch, hummus, tzatziki, cream cheese, etc
  • Kale chips
  • Add peas to rice or pasta
  • Avocado
  • Serve veggies cut in different ways: cut veggies with a crinkle cutter, serve something like a cucumber in an amusingly large piece, some veggies can be cut into hearts or stars

If you are serving veggies to young children, and are worried about what is appropriate for them to eat, I recommend resources like Kids Eat in Color, Feeding Littles, and Solid Starts.

Tips for Introducing and Reintroducing Veggies

1. Don’t give up! Continue to introduce and re-introduce veggies. It can take upwards of 15 times before a child may try a new food. 
2. Change up the presentation. Different cooking methods and different shapes can help. 
3. The power of the toothpicks. If age appropriate, let kids eat their meal with toothpicks! 
4. Give them the chance to add veggies to their meals, like adding toppings to tacos or pizza.
5. Being able to dip the veggie into something may increase the likelihood of them trying the veggie. 
6. Add veggies to their favorite dishes, but be upfront/honest that the food is different this time. If you don’t tell them, they may go on to reject this favorite food. 
7. Get the kids involved in cooking, and let them help prep the veggies. They may try the veggies raw while prepping, or may be more likely to try them at meal time.
8. Another great parenting resource is Big Little Feelings. They talk about “no pressure veggies” which can be offering them as a snack in a no pressure situation. For example, keep veggies on hand to offer as a snack before dinner if they’re hangry and wanting food. Put the veggies out on a plate, and without any pressure, let them decide if they want it. Don’t push them to try the veggies, and don’t react if/when they do try it.

If you are struggling to introduce new foods to your kids, we have a few blogs that may help. Check them out!

Diets for Picky Eaters and Tips for Parents of Picky Eaters

Child of Mine, Tips from Ellyn Satter Book

Easy Cooking for Kids: How to get them in the Kitchen

For more individualized assistance with feeding and nourishing your child, make an appointment with one of our dietitians by calling (301) 474-2499 or by filling out our contact form. 

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An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.