20 Delicious Hidden Veggie Recipes for Picky Eaters

20 Delicious Hidden Veggie Recipes for Picky Eaters

Are you tired of feeling like you’re constantly battling your kids (or yourself!) over veggies? Do you wish there was a way to sneak in some extra nutrients without sacrificing flavor or texture? You’re not alone! Many of us struggle to get our daily dose of veggies, especially when it comes to finicky eaters. But what if we told you that the solution is simpler than you think? Enter: hidden veggie recipes!

These clever creations use finely chopped or pureed vegetables as a substitute for some or all of the traditional ingredients in your favorite dishes. The result is a delicious, nutritious meal that even the pickiest of eaters will devour. From comforting casseroles to sweet treats and savory snacks, we’ve gathered 20 mouth-watering recipes that are sure to become new favorites.

Cheesy Cauliflower Mac and Cheese

Elevate your comfort food game with this creative twist on classic mac and cheese. Roasted cauliflower adds a delightful texture and flavor to this indulgent dish.

Ingredients:

– 1 head of cauliflower, broken into florets
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated mozzarella cheese
– 1/4 cup all-purpose flour
– 2 tsp paprika
– 1 tsp garlic powder
– Salt and pepper to taste
– 2 tbsp unsalted butter
– 1/2 cup whole milk

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tbsp butter, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook macaroni according to package instructions. Drain and set aside.
4. In a large saucepan, melt remaining 1 tbsp butter over medium heat. Whisk in flour, paprika, and garlic powder. Cook for 1 minute.
5. Gradually add milk, whisking continuously. Bring to a simmer and cook until thickened.
6. Remove from heat and stir in cheddar and mozzarella cheese until melted. Combine cooked macaroni and roasted cauliflower into the cheese sauce.
7. Transfer to a baking dish and top with additional grated cheese (optional). Bake for 15-20 minutes or until golden brown.

Cooking Time: 45-50 minutes

Spinach and Carrot Stuffed Meatballs

Elevate your meatball game with these flavorful bites packed with nutritious spinach and carrots! This recipe is perfect for a quick weeknight dinner or as an appetizer for your next gathering.

Ingredients:

– 1 pound ground beef
– 1/2 cup breadcrumbs
– 1/4 cup chopped fresh parsley
– 1/4 cup grated carrot
– 1/4 cup chopped fresh spinach
– 2 cloves garlic, minced
– 1 egg
– Salt and pepper to taste
– Olive oil for cooking

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground beef, breadcrumbs, parsley, carrot, spinach, garlic, egg, salt, and pepper.
3. Mix well with your hands until just combined. Do not overmix.
4. Use your hands to shape into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place on a baking sheet lined with parchment paper. Drizzle with olive oil.
6. Bake for 18-20 minutes or until cooked through.

Cooking Time: 18-20 minutes

Zucchini Chocolate Chip Muffins

Add a twist to your muffin game with these scrumptious zucchini chocolate chip treats. Shredded zucchini adds natural moisture, while dark chocolate chips provide a sweet surprise in every bite.

Ingredients:

– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 cup shredded zucchini (about 1 medium)
– 1 cup semi-sweet chocolate chips

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, combine melted butter, egg, and shredded zucchini. Stir until well combined.
4. Add the dry ingredients to the wet mixture and stir until just combined. Do not overmix.
5. Fold in chocolate chips.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until a toothpick inserted comes out clean.

Cooking Time: 20-22 minutes

Sweet Potato Black Bean Burgers

These sweet potato black bean burgers are a game-changer for veggie lovers and burger enthusiasts alike! With the natural sweetness of roasted sweet potatoes, the savory flavor of black beans, and a hint of spice, this recipe is sure to become a new favorite.

Ingredients:

– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1/4 cup rolled oats
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 minced garlic clove
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: avocado, salsa, lettuce, and tomato for toppings

Instructions:

1. Preheat oven to 400°F (200°C).
2. Roast the sweet potatoes for about 45 minutes, or until soft.
3. In a large bowl, mash the black beans using a fork or potato masher.
4. Add roasted sweet potatoes, oats, breadcrumbs, olive oil, onion, garlic, cumin, salt, and pepper to the bowl.
5. Mix well with your hands until a cohesive mixture forms.
6. Shape into patties.
7. Cook on a non-stick skillet or grill for about 3-4 minutes per side, or until golden brown.

Cooking Time: About 1 hour (roasting time included)

Beetroot Brownies with Hidden Veggies

Transform classic brownies into a nutritious treat by incorporating cooked beetroot and sweet potatoes. This recipe is perfect for sneaking in some extra veggies without compromising on taste or texture.

Ingredients:

– 1 cup all-purpose flour
– 1/2 cup unsweetened cocoa powder
– 1/4 cup granulated sugar
– 1/2 cup cooked beetroot, pureed
– 1/2 cup cooked sweet potato, mashed
– 1/4 cup unsalted butter, melted
– 2 large eggs
– 1 teaspoon vanilla extract
– Salt to taste

Instructions:

1. Preheat oven to 350°F (180°C). Line an 8×8 inch baking dish with parchment paper.
2. In a medium bowl, whisk together flour, cocoa powder, and sugar.
3. Add the pureed beetroot, mashed sweet potato, melted butter, eggs, and vanilla extract. Mix until well combined.
4. Pour the batter into the prepared baking dish and smooth out.
5. Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.
6. Let cool completely before cutting into squares.

Cooking Time: 25-30 minutes

Butternut Squash Mac and Cheese

A fall twist on the classic comfort food, this recipe combines roasted butternut squash with a rich macaroni and cheese sauce. Perfect for a cozy dinner or lunch.

Ingredients:

– 1 large butternut squash (about 2 lbs)
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated Parmesan cheese
– 1/4 cup unsalted butter
– 1/2 cup all-purpose flour
– 1 cup whole milk
– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash for 45 minutes, or until tender.
3. Cook macaroni according to package instructions. Drain and set aside.
4. In a large saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute.
5. Gradually add milk, whisking constantly. Bring to a simmer.
6. Stir in cheddar and Parmesan cheese until melted and smooth. Season with salt and pepper.
7. Combine cooked macaroni, roasted squash, and cheese sauce. Transfer to a baking dish and top with additional grated cheese.
8. Bake for 20-25 minutes, or until golden brown.

Cooking Time: 1 hour 15 minutes

Carrot and Lentil Bolognese

This vegetarian take on the Italian staple is packed with nutritious lentils and sweet carrots, adding a pop of color to your pasta dish.

Ingredients:

– 1 large onion, finely chopped
– 2 medium carrots, grated
– 1 cup brown or green lentils, rinsed and drained
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried basil
– Salt and pepper to taste
– 1/4 cup red wine (optional)
– 1 tbsp olive oil
– 8 oz pasta of your choice
– Grated Parmesan cheese, for serving

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add carrots and cook for an additional 2-3 minutes, until they start to soften.
3. Add lentils, garlic, crushed tomatoes, basil, salt, and pepper. Stir well.
4. If using red wine, add it now and stir to combine.
5. Bring the mixture to a simmer and cook, covered, for 30-40 minutes or until the lentils are tender.
6. Serve the bolognese over cooked pasta and top with Parmesan cheese.

Cooking Time: 45-50 minutes

Avocado Chocolate Pudding

Rich and creamy, this unique dessert combines the best of both worlds – velvety avocado and decadent chocolate.

Ingredients:

– 3 ripe avocados
– 1 cup heavy cream
– 2 tablespoons unsweetened cocoa powder
– 2 tablespoons granulated sugar
– 1/4 teaspoon salt
– 1/4 cup melted dark chocolate (at least 70% cocoa)
– 1 tablespoon vanilla extract

Instructions:

1. Peel and pit the avocados, then place them in a blender or food processor with the heavy cream, cocoa powder, sugar, and salt.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Melt the dark chocolate in a double boiler or in the microwave in 10-second increments, stirring between each interval until smooth.
4. Add the melted chocolate and vanilla extract to the avocado mixture, blending until well combined.
5. Pour the pudding into individual serving cups or a large serving dish. Cover with plastic wrap, pressing it directly onto the surface of the pudding to prevent a skin from forming.
6. Refrigerate for at least 2 hours or overnight before serving.

Cooking Time: 0 minutes (no cooking required)

Hidden Veggie Spaghetti Sauce

This recipe makes a delicious and nutritious spaghetti sauce packed with hidden veggies that will delight both kids and adults! By blending finely chopped vegetables into the tomato sauce, you can sneakily add essential nutrients without compromising flavor.

Ingredients:

– 1 onion
– 2 cloves of garlic
– 1 cup finely chopped mushrooms
– 1 cup grated zucchini
– 1/2 cup canned crushed tomatoes
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)

Instructions:

1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion, garlic, mushrooms, and zucchini. Cook until the vegetables are soft and lightly browned (about 10 minutes).
3. Add the crushed tomatoes, salt, and pepper. Stir well to combine.
4. Bring the sauce to a simmer and let it cook for 20-25 minutes or until the flavors have melded together.
5. Taste and adjust the seasoning as needed.
6. Serve hot, garnished with fresh basil leaves if desired.

Cooking Time: 30-35 minutes

Pumpkin Pancakes with Maple Syrup

Start your day off right with these warm and comforting pumpkin pancakes, topped with a drizzle of pure Canadian maple syrup. Perfect for a cozy breakfast or brunch.

Ingredients:

– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 1/2 cup canned pumpkin puree
– 2 tablespoons melted butter
– Maple syrup, for serving

Instructions:

1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In another bowl, whisk together milk, egg, and pumpkin puree.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip and cook for another minute.
8. Serve warm with a drizzle of maple syrup.

Cooking Time: 10-12 minutes

Broccoli and Cheese Stuffed Chicken

Elevate your meal with this flavorful and indulgent recipe, combining tender chicken breasts with a savory broccoli and cheese filling.

Ingredients:

– 4 boneless, skinless chicken breasts
– 2 cups broccoli florets
– 1 cup shredded cheddar cheese
– 1/2 cup cream cheese, softened
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, sauté broccoli in olive oil until tender.
3. In a bowl, mix cooked broccoli with shredded cheddar cheese, cream cheese, salt, and pepper.
4. Lay chicken breasts flat and make a horizontal incision to create a pocket. Stuff each breast with the broccoli-cheese mixture.
5. Place stuffed chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.

Cooking Time: 25-30 minutes

Serve hot, garnished with fresh herbs if desired.

Lentil and Veggie Meatloaf

This vegan-friendly meatloaf is packed with the flavors of sautéed onions, bell peppers, and lentils, all wrapped up in a ketchup-based glaze. Perfect for a comforting weeknight dinner or a special occasion.

Ingredients:

– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/2 cup finely chopped onion
– 1/2 cup finely chopped bell pepper
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon ketchup
– 1 tablespoon olive oil

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, oats, onion, bell pepper, garlic, tomato paste, smoked paprika, salt, and black pepper.
3. Mix well until everything is fully incorporated.
4. Transfer the mixture to a loaf pan lined with parchment paper.
5. Drizzle ketchup over the top of the meatloaf.
6. Bake for 45-50 minutes or until the edges are set and the center is cooked through.

Cooking Time: 45-50 minutes

Cauliflower Pizza Crust with Hidden Veggies

A game-changing twist on traditional pizza crusts, this recipe uses cauliflower and hidden veggies to create a deliciously healthy base for your favorite toppings. With minimal ingredients and simple preparation, you’ll be enjoying a guilt-free pizza night in no time!

Ingredients:

– 1 head of cauliflower
– 1/2 cup grated zucchini
– 1/4 cup grated carrots
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup shredded mozzarella cheese (optional)

Instructions:

1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large bowl, combine the cauliflower “rice,” zucchini, carrots, olive oil, salt, and black pepper. Mix well.
4. Transfer the mixture to a baking sheet lined with parchment paper. Shape into a circle or rectangle.
5. Bake for 15-20 minutes, or until the crust is golden brown and set.
6. If using mozzarella cheese, sprinkle on top and return to oven for an additional 2-3 minutes, or until melted.

Cooking Time: 17-22 minutes

Enjoy your hidden veggie cauliflower pizza crust with your favorite toppings!

Spinach and Banana Smoothie

A refreshing and healthy smoothie that combines the nutritional benefits of spinach with the natural sweetness of banana.

Ingredients:

– 1 ripe banana
– 2 cups fresh spinach leaves
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (as needed)
– Water (as needed)

Instructions:

1. Add the banana, spinach, Greek yogurt, and honey to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes and water if desired for a thicker consistency.
4. Blend again until the ice is crushed and the smoothie is your preferred texture.

Cooking Time: None! Just blend and serve.

Sweet Corn and Carrot Fritters

Sweet Corn and Carrot Fritters Recipe

Sweet and savory, these fritters are a delightful twist on traditional cornbread. Perfect as a side dish or snack.

Ingredients:

– 1 cup all-purpose flour
– 1/2 cup cornmeal
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 1/2 cup frozen corn kernels, thawed
– 1/2 cup grated carrot
– Vegetable oil for frying

Instructions:

1. Preheat the oil in a deep frying pan or a deep fryer to 375°F (190°C).
2. In a medium bowl, whisk together flour, cornmeal, sugar, baking powder, and salt.
3. In a large bowl, whisk together milk, egg, corn kernels, and grated carrot.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Using a spoon, drop small amounts of the mixture into the hot oil, about 1/4 cupfuls.
6. Fry the fritters for 3-4 minutes on each side or until golden brown.
7. Remove from oil with a slotted spoon and drain excess oil on paper towels.

Cooking Time: Approximately 10-12 minutes total (depending on size of fritters).

Eggplant and Chickpea Curry

A flavorful and nutritious vegetarian curry that combines tender eggplant with creamy chickpeas and a blend of aromatic spices.

Ingredients:

– 2 medium eggplants, sliced into 1-inch thick rounds
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1 can (14 oz) coconut milk
– Fresh cilantro leaves for garnish

Instructions:

1. Heat oil in a large skillet over medium heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add eggplant slices; cook until tender, about 5-7 minutes per side.
4. Add chickpeas, cumin, curry powder, turmeric, salt, and pepper; stir to combine.
5. Pour in coconut milk; bring mixture to a simmer.
6. Reduce heat to low; let curry simmer for 10-15 minutes or until flavors have melded together.
7. Garnish with cilantro leaves; serve over rice or with naan bread.

Cooking Time: 25-30 minutes

Hidden Veggie Quesadillas

A game-changing twist on classic quesadillas, these hidden veggie treats are packed with nutrients and flavor. With a blend of sautéed veggies and melted cheese, your taste buds will be delighted without even realizing the secret ingredients.

Ingredients:

– 2 whole wheat tortillas
– 1 cup shredded cheddar cheese
– 1/2 cup cooked black beans, drained and rinsed
– 1/2 cup finely chopped bell peppers (any color)
– 1/4 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Preheat a large skillet or griddle over medium heat.
2. In a bowl, mix together black beans, bell peppers, onion, and garlic.
3. Place one tortilla in the skillet and sprinkle half of the cheese on half of the tortilla.
4. Add the veggie mixture on top of the cheese, leaving a 1-inch border around the edges.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes or until the tortilla is lightly browned and the cheese is melted.
7. Flip and cook for an additional 2 minutes.
8. Repeat with remaining ingredients.

Cooking Time: 4-5 minutes per quesadilla

Red Pepper and Tomato Soup

This vibrant soup is a perfect blend of sweet roasted red peppers and tangy tomatoes, with a hint of smokiness from the paprika. Serve warm with crusty bread for a cozy meal.

Ingredients:

– 2 large red bell peppers
– 1 can (14.5 oz) diced tomatoes
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon smoked paprika
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)

Instructions:

1. Preheat oven to 425°F (220°C).
2. Roast the red bell peppers for 30-40 minutes, or until charred.
3. Remove from oven and let cool. Peel off skin, discarding it, and chop flesh into small pieces.
4. In a large pot, heat olive oil over medium heat. Add onion and garlic; cook until softened (5-7 minutes).
5. Add roasted red peppers, diced tomatoes, smoked paprika, and vegetable broth to the pot. Season with salt and pepper.
6. Bring soup to a simmer and let cook for 20-25 minutes or until flavors have melded together.
7. Taste and adjust seasoning as needed.

Cooking Time: 50-60 minutes

Parsnip and Apple Muffins

These moist and flavorful muffins combine the natural sweetness of parsnips and apples, perfect for a cozy autumn morning or afternoon treat. The subtle spice of cinnamon adds warmth and depth to this delightful recipe.

Ingredients:

– 2 large parsnips, peeled and grated
– 1 large apple, peeled and diced
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 teaspoon vanilla extract

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, cinnamon, and salt.
3. In a large bowl, combine grated parsnips, diced apple, melted butter, eggs, and vanilla extract. Stir until well combined.
4. Add the dry ingredients to the wet mixture and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until golden brown.

Cooking Time: 20-22 minutes

Hidden Veggie Taco Filling

This recipe is a game-changer for veggie lovers and skeptics alike! By blending finely chopped veggies into the filling, you’ll create a deliciously flavorful taco mixture that’s packed with nutrients.

Ingredients:

– 1 lb ground beef (or ground turkey, chicken, or beans for alternative options)
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 cup frozen peas and carrots, thawed and drained
– 1/2 cup diced bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 1 tsp cumin
– 1 tsp chili powder
– Salt and pepper to taste

Instructions:

1. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onion, garlic, peas and carrots, bell pepper, and jalapeño to the skillet. Cook until the vegetables are tender, about 5-7 minutes.
3. Stir in cumin and chili powder. Season with salt and pepper to taste.
4. Reduce heat to low and simmer for 10-15 minutes, stirring occasionally.

Cooking Time: 20-25 minutes

Summary

Discover 20 delicious recipes that secretly pack hidden veggies for even the pickiest eaters! From Cheesy Cauliflower Mac and Cheese to Beetroot Brownies with Hidden Veggies, these creative dishes will have you wondering what’s behind the flavors. Get clever with Spinach and Carrot Stuffed Meatballs or sweeten up with Zucchini Chocolate Chip Muffins. Try Butternut Squash Mac and Cheese or Lentil and Veggie Meatloaf for a meaty twist. Even picky eaters won’t notice the hidden veggies in these tasty treats, making mealtime fun for everyone!