Because sometimes “just try a bite” doesn’t cut it
There comes a moment in nearly every parent’s life when you look at your child—eyes narrowed, arms crossed, lips sealed tighter than Fort Knox—and realise: this broccoli has no chance.
I’ve done the whole “eat the rainbow” speech. I’ve cut cucumbers into stars and made courgette smiley faces. I’ve tried reverse psychology and gentle persuasion.
Sometimes it works.
Other times? It’s time to go full stealth mode.
So here are my tried-and-true ways to sneak veggies into meals that my kids actually eat — without the tears, drama, or sudden declarations of lifelong beetroot hatred.
🍝 1. Blitzed Veggie Pasta Sauce
A classic for a reason.
I load my sauce with onions, garlic, carrots, peppers, courgette, and even spinach — then blitz it smooth with a hand blender like I’m hiding state secrets. Pour over pasta, add cheese on top, and no one suspects a thing.
Bonus: You can freeze portions for future you to thank current you.
🧁 2. Carrot or Courgette Muffins
They think it’s cake. I know it’s 1 of their 5 a day.
Slightly sweet, slightly spiced, and highly deceptive — these muffins are perfect for breakfast, snacks, or lunchboxes. I shred the veg really fine so it vanishes into the batter, and I call them “magic muffins” so they sound fun, not nutritious.
🍕 3. Hidden-Veg Pizza Sauce
Same trick, different format.
If we’re doing make-your-own pizza night, I use a base sauce that’s secretly packed with blitzed tomatoes, red lentils, carrots, and whatever else I can find in the fridge drawer.
On top? Cheese, pepperoni, and no idea they just ate 3 vegetables.
🧆 4. Meatballs with Grated Veg
Because balls of food are fun.
I mix grated carrot, courgette, or even beetroot into meatballs or burger patties. The trick is squeezing out any extra liquid first, so they stay juicy without being soggy. I usually add breadcrumbs and herbs to keep the flavour on point.
🥔 5. Mash It In
Potatoes: the great disguise.
Mashed potatoes + cauliflower = creamy goodness.
Sweet potato + carrot = naturally sweet and colourful.
I’ve even added pureed peas to mash before. (They called it “Hulk Mash” and honestly? It worked.)
🍲 6. Soup, Smooth and Simple
No chunks, no complaints.
Smooth blended soups are my secret winter weapon. Butternut squash, carrot and ginger, broccoli and cheese — as long as it’s smooth, served with bread, and possibly contains hidden croutons, my kids are in.
🧇 7. Veggie Waffles or Pancakes
Breakfast with a twist (that no one notices).
Spinach banana pancakes, beetroot chocolate waffles, or corn fritters all hit the mark. I call them “rainbow breakfasts” and let the kids add toppings — yoghurt, fruit, or sprinkles if I’m feeling generous.
🧀 8. Cheesy Hidden Veg Quesadillas
Melty cheese = instant win.
I finely grate carrots, courgette, or spinach into the cheese mix before sandwiching between tortillas. Once it’s melted and crispy, the veg sort of disappears into the gooey deliciousness.
🧃 9. Smoothies (With a Twist)
If it’s pink, they don’t ask questions.
Throw in frozen fruit, yoghurt, a splash of oat milk, and a handful of spinach or cauliflower rice. Add a squeeze of honey and call it a “super smoothie.”
They think it’s a treat. I know it’s mostly veg.
It’s Not Cheating — It’s Strategic Parenting
I’m not trying to trick my kids forever. But while their taste buds are still suspicious of all things green, I call it creative survival.
And sometimes they surprise me — they’ll gobble up soup I expected them to protest, or ask for “those muffins with the secret carrots.” So we keep trying. We keep offering. And in the meantime, we sneak.
No shame in a well-blended sauce.
✨ What’s your go-to sneaky veg recipe? I’d love to hear it — drop it in the comments, message me on Instagram, or tag me in your latest stealthy success. Bonus points if your child never even knew.
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