Veggies for Picky Eaters: Muffins, Hidden Veggies & More

One of the best strategies for getting more vegetables into your child’s diet is to blend them into foods they already love. These “hidden veggie” dishes let you boost nutrition without the pushback.

Try mixing spinach or cauliflower into pasta sauces, blending carrots or zucchini into muffins, or adding butternut squash to mac and cheese. You can also sneak veggie puree into smoothies, meatballs, or even pancake batter.

Busy day? Serenity Kids Organic Roots and Beets Baby Food Pouch is packed with root veggies like carrots, beets, and sweet potatoes, blended with organic olive oil and no added sugar. Perfect for a quick veggie

Fun Veggie Muffins and Chocolate Treats

Veggie muffins are a crowd-pleaser for good reason. They’re soft, easy to hold, freezer-friendly, and ideal for batch cooking.

Chocolate Veggie Muffins for Kids

Chocolate + veggies = a win for everyone. This chocolate veggie brownie batter can be made as traditional brownies, or as muffins. It’s  a great way to get in fiber, healthy fats, and vitamins while still feeling like a treat.

Chocolate Veggie Brownie Muffins
Ingredients:

• 1 Serenity Kids Sweet Potato & Spinach pouch
  
  

• 1/2 cup almond butter (or sunflower seed butter for nut-free)
  
  

• 1/4 cup unsweetened applesauce or mashed banana
  
  

• 1 egg (or flax/chia egg)
  
  

• 1/2 tsp vanilla extract
  
  

• 1/4 cup cocoa powder
  
  

• 1–2 tbsp chocolate bone broth protein powder
  
  

• 1/4 tsp baking soda
  
  

• 1/4 tsp cinnamon (optional)
  
  

• 1/4 tsp salt
  
  

• 1/3 cup sugar-free chocolate chips
  
  

Instructions:

1. Preheat oven to 350°F. Grease or line a muffin tin..
   
   

2. Mix all ingredients in a bowl until smooth.
   
   

3. Fold in chocolate chips and spoon the mixture into muffin tins.
   
   

4. Bake for 18–20 minutes, or until a toothpick comes out with a few fudgy crumbs.
   
   

5. Let cool before serving.
   
   

Kids love them, and you’ll love knowing they’re veggie-packed and sweetened naturally.

Savory or Sweet Veggie Muffins for Kids

Prefer something savory? Try our Pumpkin and Squash Mini Muffins. They include nourishing fats, squash, and pumpkin for a balanced snack that even toddlers will enjoy.

You can also experiment with combos like:

• Carrot and cream cheese muffins
  
  

• Zucchini banana muffins
  
  

• Spinach and egg mini quiches
  
  

Serve warm, pack for lunch, or stash in the freezer for a busy weeknight backup.

Creative Veggie Dishes for Picky Eaters

Still need more ideas? Try weaving veggies into favorite meals your child already enjoys.

• Veggie quesadillas with mashed beans, pureed spinach, or sweet potatoes
  
  

• Cauliflower mac and cheese with pureed carrots and cauliflower in the sauce
  
  

• Veggie-loaded meatballs made with shredded zucchini or chopped mushrooms
  
  

• Smooth and creamy soups like roasted red pepper or butternut squash
  
  

• Veggie-rich pasta sauces (blend in kale, carrots, or beets)
  
  

Pair dishes with dips like hummus, guacamole, or yogurt sauce to make them even more kid-friendly.

Find more meal inspiration in Super Simple Recipes with Pouches.

When to Stop Hiding Veggies?

Hiding veggies can help in the short term, but it’s important to eventually let kids see and engage with the foods they’re eating. Try to balance “sneaky” methods with open exposure.

Invite your child into the kitchen to help stir batter, pick out produce, or taste-test sauces. Gardening together is another great way to build comfort and curiosity.

Check out How to Eat More Vegetables Right from the Start for tips on encouraging lifelong veggie habits.

Quick and Nutritious Help: Veggie Pouches

On the days when nothing works or your time is short, grab a Serenity Kids veggie pouch. These blends are packed with organic veggies, healthy fats, and zero grams of sugar.

Try flavors like:

• Carrot, Spinach, and Basil
  
  

• Sweet Potato with Parsnip
  
  

• Butternut Squash and Spinach
  
  

They’re allergen-friendly and trusted by thousands of parents looking for better nutrition without the hassle.

Final Tips for Getting Picky Eaters to Love Veggies

• Repeat exposure: It can take 10 or more tries for a child to accept a new food. Keep offering without pressure.
  
  

• Serve veggies first: Offer a veggie snack when your child is hungriest.
  
  

• Play with presentation: Try using fun shapes, colorful plates, or food art.
  
  

• Let them dip: Dips make veggies more exciting and easier to eat.
  
  

• Celebrate small wins: Even a nibble counts as progress.
  
  

Every child is different, and that’s OK. The goal is progress, not perfection. With patience, creativity, and a little help from veggie-forward recipes and products, you can build a foundation of healthy habits your child will carry for life.