5 Tasty Ways To Feed Veggies To Your Kids

There is a reason why I don’t have ‘Picky eaters’ in my title. I don’t understand this term, ‘Picky eaters’. Let me explain. I have twins, a boy and a girl. My daughter actually asks for fruits as ‘treats’ and my son will not touch any other fruit but banana. Their food habits are opposite to each other, inspite of us trying to introduce the same food at the same time to them. Likewise, every kid loves some foods and avoids others. Instead of labelling the children we need to work with them. Food camouflage is my little secret. So here are 5 tasty ways to feed veggies to your kids:


Soups: In my house, there is absolutely no veggie that does not find its way into soups. Carrots, ginger and broccoli, spinach and potatoes, red pepper, beans and carrots, lentils and basil, lemongrass and chicken, pumpkin, almonds and onions. There are more than a 100 soup combinations to feed veggies to your kids, successfully.

Trick: Go for clear soups or blend the veggies to make a thick consistency of soup. If the kids don’t see it they don’t oppose it, the veggies. Add crispy noodles, boiled macaroni, or just fried breadcrumbs to make it more popular with them. Be brave and add scrambled egg to make it more nutritious.


Paranthas or Indian flat bread: Knead in the goodness of veggies into the dough (Whole wheat) and roll out flat bread or paranthas. In India we regularly make flat bread with a filling of potatoes, spinach, cauliflower, cottage cheese, eggs or even chicken. Now if your kids love that, then it’s great. Otherwise you can purée boiled spinach, lentils, carrots to knead the dough. Or you can even purée leftovers and make the dough.

Trick: Adding cheese to the dough of the flat bread or on top of it makes it more tempting and delicious for the kids. It also makes it super easy to feed veggies to the kids.

Fried Rice: This is a no-brainer really. When dining out Fried Rice is one of the safest bets with kids. It’s easy to eat, delicious and colourful. It is also the easiest way to pack in as many veggies into their food as possible. And it is so easy to prepare, here is my favourite recipe for Thai Fried Rice.

Trick: Make it as colourful as possible, add red, green and yellow vegetables.

Grilled sandwiches: Maybe it is the cheese that melts away the taste of all other veggies in the sandwiches. Whatever it is, it works. For one they cannot see what’s inside the sandwich. So add peas, carrots, beetroot, mushrooms, spinach, onion and whatever else your kid will pick out, otherwise. Just make sure you cut them up fine.


Trick: Finely chop the veggies. Or just grate them and happily feed veggies to your kids. I do use my Philips Food Processor occasionally for the same but mostly I just chop away to glory.

Tikki or cutlets: Once a week, I overload my kids with veggies through this one simple dish called Tikki. It is a cousin of cutlets, just softer. I mostly blanch some mushrooms, boil carrots, broccoli, potatoes and peas, stir fry some spinach with garlic. Mash all these together with some salt and black pepper. Then I simply add some flour to bind it together. Then all one needs to do is make small balls, flatten them and shallow fry till crisp.

Trick: Add salt right at the end so the mixture does not start to leave water.

I have never failed with these five ways in my home and I hope they bring you much success. I would love to know -how do you get your kids to eat healthy?

Comments (19)

Amelia Posted on Jul 21, 2018

You\'re the one with the brains here. I\'m waitchng for your posts.

  Reply

Khadija Posted on Jul 05, 2018

Soup and grilled sandwiches are my favourite too. This was such an amazing post

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Mrinal Kiran Posted on Jul 05, 2018

I used to love veggies when I was a kid... But my brother hated it.. loved your tips! Definitely these tips are something that work perfectly!

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Sneha Jain Posted on Jul 05, 2018

Absolutely i try and do all such stuff so that my daughter gets enough vegetables n fruits

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Jhilmil D Saha Posted on Jul 05, 2018

I am intrigued to try the tikki recipe today itself as my baby has fever and refuses to eat anything

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Dipika Singh Posted on Jul 05, 2018

I agree picky eater is a term we ease out for. When the same food and veggies are given with twist kids do eat them. Lovely ideas, I like making sandwiches with veggies for her every now and then.

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Ruchi Verma Posted on Jul 05, 2018

I will try chicken cutlets....looks so yummy

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Prerna Sinha Posted on Jul 05, 2018

This is very helpful. Thankyou. In this world of junk food, making your kids eat veggies is a difficult task

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Jhilmil Posted on Jul 05, 2018

Perfect for picky eaters, I have been really happy with adding lots of veggies in soup, sandwich and paranthas which my munchkin loves .

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Priyanka Posted on Jul 05, 2018

I always try to make something special and servings of vegetables without them even knowing it

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Paolo Ruel Posted on Apr 06, 2016

kids are usually do not like to eat Vegetable , but sometime you need to pursue because of the Vitamins will get from Vegetable are high.

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Postcard Pretty Posted on Apr 04, 2016

My boy is two and is starting to get picky! I don't know why veggies and children don't jive too well! I do mix veggies with rice and he eats them fine. :)

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sabine Posted on Apr 03, 2016

I like the idea of soup. when adding pasta it looks nothing like a vegetable. Very smart. The grilling sandwich idea is smart too. To grill vegetables, give them a completely different taste. Although I heard that eating raw vegetables is the best. But that's gonna be hard to feed children raw food, isn't it? www.sofarsosabine.com

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ASKSonnie Posted on Apr 03, 2016

I have not met a mom who was not creative enough to make their kiddos eat, sip or drink vegetables, haha. I love your soup and fried rice trick (Filipino fried rice are like the Chinese version, meaty and eggy)

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Milton Coyne Posted on Apr 03, 2016

i think it is very common for kids to refuse veggies.. i remember myself doing the same when I was in grade school... i remember beinjg such a head ache to my mom back then haha but as I grew older, i started to love veggies and it has become a habit already...

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pswdarlene Posted on Apr 02, 2016

Clever tricks. I'm quite lucky I guess that my parents never get to experience this with me since I love vegs and fruits since I was little. Opposite goes for red meat for me. Hehe. I have seen my friends who are parents do the soup trick. They also usually make smoothies for their kids, filled with fruits and vegs of course. :)

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Dunja Posted on Apr 02, 2016

Great ideas! My younger brothers are also twins. Situation is the same - one eats everything and the other is unbelievably picky. Those are such a creative tips, i'll suggest them to my mom :D

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Georgia Posted on Apr 02, 2016

I've been so lucky my daughter has never had a problem getting her veggies. She loves them! But if I think she needs a boost we always make a vegetable soup or I make a rice dish packed with veg too!

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ROBERT LEE Posted on Apr 02, 2016

From experience, the easiest way to feed children veggies is soup. My elder son does eat veggies but not a lot. My younger son hates veggies. Both of them do love spinach soup and pumpkin soup. :)

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Charu Chhitwal

Charu Chhitwal, Founder KetchupMoms has daring tastebuds, a love for travel and an owl for her soul. It’s little wonder then that she loves to write and share her tips and tricks on traveling, food,

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