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Simple Hacks to Get Kids to Eat Veggies
First - Get Your Kids In The Kitchen!
Simple hacks to get kids to eat veggies often start with a small, simple ask—get them into the kitchen! Let children participate in food prep at any age. When my kids were under a year old, I’d set them on the counter while they played with oranges, limes, or lemons—sometimes even tasting a few. The relationship with food begins at home, and if we want our children to stay open to new flavors, we have to go back to where it all begins: the kitchen.
Many parents find it challenging to get their children to enjoy vegetables and try new foods. Imagine your children acting more like explorers on a quest for new discoveries instead. Sounds good, but how? You can transform how your children perceive and enjoy these nutritious foods with a few clever ingredient hacks. Here are some simple yet effective ideas to make veggies appealing and fun for kids!
1. Sneaky Smoothies
One of the easiest simple hacks to get kids to eat veggies is through smoothies. They’re fun, flavorful, and easily mask the taste of vegetables by pairing them with fruit. Spinach and kale are great options because they blend well with bananas, berries, and yogurt. For a delicious smoothie, try blending:
- 1 banana
- 1 cup of spinach
- 1 cup of frozen mixed berries
- 1 cup of milk or yogurt
Kids will love the sweet flavor and be unaware that they just drank a healthy dose of greens!
2. Veggie-Infused Snacks
Another one of our favorite simple hacks to get kids to eat veggies is by sneaking them into sauces. Blend in carrots, zucchini, or bell peppers using the bon COOK Eco-chop. It’s easy, and when paired with tomatoes, it creates a flavorful base for pizza or pasta without the kids even noticing! For a pasta twist, try zoodles for a burst of color and crunch. These swaps help your children build a positive relationship with vegetables through creative, great-tasting food.
bon Tip: Finely chop veggies before mixing them into sauces to ensure they blend seamlessly. We love to use our Eco Chop, and in just a few pulls, we have veggies adding color and taste to any sauce or soup.
3. Fun Shapes and Colors
When it comes to simple hacks to get kids to eat veggies, visuals go a long way. Making vegetables fun and colorful can encourage even the pickiest eaters to give them a try. Use cookie cutters to create playful shapes from cucumbers, bell peppers, and carrots. Try arranging them in rainbow patterns on the plate to create excitement around healthy eating. With a full range of cutters, you’ll find the perfect tools in our bon COOK shop: https://bit.ly/boncookcookiecutters
4. Dips Make Everything Better
Dips are another one of those simple hacks to get kids to eat veggies—they make raw vegetables more fun and flavorful. Hummus, guacamole, ranch yogurt, or even peanut butter can turn carrots, cucumbers, and celery into tasty finger foods. Set up a veggie dip station with a variety of dips and colorful veggies for a hands-on snack experience. Just a few fresh ingredients and some help from the Eco Chop can turn this into a healthy go-to activity.
5. Veggie-Infused Snacks
Another category of simple hacks to get kids to eat veggies includes upgrading their favorite snack foods. Try these veggie-packed alternatives:
Veggie Chips: Bake thinly sliced sweet potatoes or kale with a sprinkle of olive oil and salt for a crunchy snack. See the recipe here: Our bon COOK website and your bon COOK consultant have many great recipes, such as sweet potato fries. Find the recipe here: https://boncook.com/recipes/two-way-roasted-potatoes/
Zucchini Muffins: Shred zucchini in your muffin batter for moisture and nutrition. Make Zucchini or pumpkin bread in batches so you always have a good snack on hand. An excellent recipe to start with is a Lemon Cream Cheese Blueberry Muffin. Add 1 cup of drained and patted dry, shredded zucchini to the wet ingredients and follow the recipe, keeping an eye on the cooking time as it may change due to the added ingredients. Recipe here: https://boncook.com/recipes/lemon-blueberry-cream-cheese-muffins/
Cauliflower Pizza Crust: Use cauliflower to make a gluten-free pizza crust that’s both tasty and veggie-rich. Zesty Mediterranean Cauliflower Steaks. A forgiving recipe that you can match with flavors that your children love, maybe a mixture of chopped carrots and honey baked on top. Think about what their preference is, sweet or salty and start there. Try this: https://boncook.com/recipes/zesty-mediterranean-cauliflower-steaks/
6. Involve Them in the Kitchen
One of the most powerful simple hacks to get kids to eat veggies is to involve them in making meals. Kids are more likely to try vegetables when they help wash, peel, or mix ingredients. This hands-on connection builds curiosity and confidence around healthy food. A great starter activity? Try our No Bake Pumpkin Seed Energy Bites. They’re quick to prep, and kids love helping with the molds. Find the recipe here: https://boncook.com/recipes/no-bake-pumpkin-seed-energy-bites/
7. Creative Presentations
If you’re looking for fun and simple hacks to get kids to eat veggies, presentation is key. Make a “veggie bouquet” by arranging colorful sticks around a cheeseball or dip. Or try rainbow kabobs using skewers—kids will love the bright, edible designs. These playful tricks make vegetables feel more like art and less like a chore. This recipe is super simple and loads of fun: https://boncook.com/recipes/quick-cheese-ball-kids-love/
8. Make it a Game
Gamifying meals is one of the simple hacks to get kids to eat veggies that works every time. Start with a “Veggie Tasting Night” where kids try a new vegetable each week. Reward them with stickers or prizes for each new flavor they explore. Our French Pantry Aioli line is perfect for this—add some context and flavor excitement to the food conversation. Check them out here: https://shop.boncook.com/products/377586
9. Flavor with Herbs and Spices
Sometimes the best simple hacks to get kids to eat veggies are the ones that boost flavor. Herbs and spices like garlic, rosemary, and paprika can transform roasted vegetables from bland to delicious. Bonmat-roasted veggies with our Roasted Garlic & Chive Herb Blend are a favorite! You can also let kids customize burger toppings with mini chopped veggie options—engaging their creativity and helping them find what flavors they love.
Also, use the opportunity to prepare a simple burger and mix veggies into the meat before shaping your burger. For toppings, you can create a burger bar of mini chopped toppings so they can take part in chopping with the eco-chop, preparing their meal, and talking about new tastes. Even young children will come to their conclusions and will articulate in no time what taste they love and why.
Conclusion
With these simple hacks to get kids to eat veggies, mealtimes can feel more like fun and less like frustration. From smoothies to sauces, games to dips, it’s all about creating joyful food moments that stick. Keep things light, be patient, and explore different flavors and styles together—you might just discover your child’s new favorite veggie.
Enjoy discovering flavor through delicious ingredients and veggie combinations together.
Cheers to good-tasting food, stress-free meals, and veggie hacks that your children will love!
bon Tip: To explore more options for cooking and adding non-GMO ingredients to your meals, you can shop with your bon COOK consultant online through their Boncook Boutique, or you can visit them at a cooking class online or off. Whichever way you choose to join our community, we appreciate your support in helping more families discover solutions and ease to cook well at home.”
Cindy Juncaj
CEO and Partner/BONCOOK
The earlier children cook with you, the better!
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