How To Hide Vegetables

How To Hide Vegetables

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How To Hide Vegetables

Vegetables are a food that we all need to consume. I know, it's hard. I didn't eat vegetables as a child, and if I did, it was from a can. Which may be better than anything, but it ...

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Vegetables are a food that we all need to consume. I know, it’s hard. I didn’t eat vegetables as a child, and if I did, it was from a can. Which may be better than anything, but it took some time to appreciate the flavor and health. Vegetables are tough.  I know I had to start out by figuring out how to hide vegetables in other dishes. They can be difficult to cook correctly to give good flavor. If you dislike vegetables or even have a hard time getting kids to eat them, here are some ways to include more in your and your family’s diet. 

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How To Hide Vegetables

The best way to learn how hide a vegetable is to steam and puree it into something that is already flavored well or by consuming a juice. Vegetables can also be hidden in other ways such as the vehicles for sauces or food, or just replacing the extra grains and pastas. 

I don’t think we need to discuss the health benefits of vegetables. I’m not sure anyone would argue with me that they are unnecessary to our health. They have vitamins and nutrients that we all need, plus the extra bonus of antioxidants.  Vegetables have a whole range of nutrients from folate and vitamin K in leafy greens, to vitamin A in carrots, to the fiber in all of it. The vibrant colors of vegetables give us a good indication to their nutrient content. The more colorful, the better.

How to Get Started:

The list of vegetable options range from easy to do, to harder. The best place to start when learning how to hide vegetables and introducing into our diets is to throw them in a smoothie or make juice. You can mix other ingredients in that make a taste less obvious. You can drink it up quick, until you’re ready to tackle another vegetable. 

If you enjoy a certain vegetable, then serve it on the side of another dish. Truly sometimes all the vegetable needs is a little salt, pepper, and butter.

Ideas for How To Hide Vegetables

I’m going to give you options on how to hide vegetables in various ways. There’s example recipes underneath, but then you have an idea of how you can use it to be creative. Or, google “zucchini noodles” and then see what other recipes you can find. 

Smoothies & Juices

The easiest place to start is to hide any leafy green vegetable in a smoothie or juice. You won’t taste it. It’s so easy. I just throw handfuls of spinach in any smoothie I make. You could also use kale or any green. Some people like to add cucumbers or zucchini as well. Did you know pumpkin is a vegetable? That counts too. 

Juicing takes out the fiber in vegetables, but you’ll have the vitamins. Just make sure to get fiber from another source

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  • Spinach
  • Kale
  • Beets
  • Steamed carrots
  • Butternut squash
  • Pumpkin puree
  • Avocado (though that might be a fruit? Still healthy.)
  • Cucumber


How To Hide Vegetables

Hidden beets in this berry smoothie


Sauces & Soups

It’s so easy to learn how to hide vegetables in sauces or soups. Just steam and puree them. Or chop them really small and not notice.

Ideas for Sauces & Soups:

  • Blend cauliflower with potatoes for a potato soup
How To Hide Veggies

Cauliflower and potato soup with extra bonus: spinach! (Bacon makes it better)


  • Chop up sweet potatoes to add to chili
  • Add chopped zucchini to traditional chicken soup
  • Steam and puree a beet into tomato sauce
How To Hide Vegetables

Marinara sauce with extra beets, carrots, and sauteed greens

  • Saute spinach or other greens into ANY dish.
  • Add steamed broccoli to your mac and cheese or your alfredo sauce
How To Hide Veggies

Always add greens to your meal



Baked Goods

We’ve all heard of zucchini and carrot muffins and breads. Be careful, though. Those tend to pack a lot of sugar. Find recipes that don’t have refined sugar. Also, some people put kale in cookies?

Replacing Grains

This is not to intend to say that all grains are bad, but adding vegetables will increase the nutrient density. And for some for some people, though I don’t recommend, less calories and carbohydrates. It’s basically another easy way to get more vegetables in. We want to get more vegetables in and it doesn’t matter so much how many grains we get in.

How To Hide Vegetables

Butternut squash pancakes

How To Hide Vegetables

Check out these sweet potato buns!

How To Hide Vegetables

Zucchini noodles with marinara


Other Ideas

There are countless other ways to learn how to hide vegetables. You can stuff them, throw them in things like pizza, you can use them as a base for any recipe, such as cabbage for stir fry. See ideas below!

How to Hide vegetables

Mini eggplant pizzas

How to Hide Vegetables

Top pizza with spinach

How To Hide Veggies

Honey garlic cauliflower



Question for you:

How do you like to hide vegetables OR how do you like to enjoy them?

how to hide vegetables

Useful Tools For Veggie Hiding


how to hide vegetables

Spiralizing veggies

how to hide vegetables

Blend smoothies

how to hide vegetables

Steam veggies






how to hide vegetables

Process sauces & puree veggies

how to hide vegetables

Juice veggies









Fresh Idea: Make sure to get your nutritious vegetables in, even if you have to learn how to hide vegetables!


Comments ( 50 )

  1. ReplyFrancesca
    So many smart ideas! Definitely trying some of these out!
  2. ReplyCiera Chang
    I love making green smoothies! You can barely taste the spinach but still get the veggies 😊 xoxo, CiCi
  3. ReplyKim
    I'm lucky to love veggies, and even luckier that my husband and daughter love them as much as I do. BUT, I still feel like we sometimes have a hard time getting in as many as we need to get. We LOVE fruit just a tad bit more lol, so veggies typically are used for dinner. So these are genius ideas! I'll be trying them out.
    • ReplyMindy Voet
      Great! I agree fruit is much more palatable.
  4. ReplyJoanna Clute
    Smoothies have done the trick for us. Not only for us but for our kids.
  5. ReplyKelly @ A Girl Worth Saving
    Smoothies are my favorite way to hide vegetables. I also discovered veggie powders and use them often in baked goods.
    • ReplyMindy Voet
      Veggie powders sound like such a good idea. I should look into those too.
  6. ReplyKristina
    How creative! These ideas are fun for all ages :)
  7. ReplyDiana Tidswell
    These are brilliant ideas! My nephew is a picky eaters. Sometimes he loves smoothies.
  8. Replyhussam
    making vegetables to juice its very good idea , i love it thx
  9. Veggie Ninja Cauliflower Twice Baked Potatoes - Big Tiny Steps
    […] Kids seem pretty good at hiding veggies to avoid eating them and Moms seem to be pretty adept at hiding veggies in their food so they do eat them. Whether it be grated zucchini in muffins, carrots in pasta sauce or any other variation of Guerilla vegetable bombing, moms seem to have a special talent for getting their kids to eat more vegetables in sneaky and creative ways. […]
  10. ReplyAnne Thornley-Brown
    Thank you, thank you, thank you. I am not a fan of vegetables but I know they are necessary, I am always looking for ways to hide them.
  11. ReplyTabi
    Love all these ideas! That smoothie looks amazing
  12. ReplyAsha
    These are some AMAZING tips! And I love that you also included links to recipes! That makes it so much easier to actually implement the tips. Thank you!!!
  13. ReplyNatalie @ Obsessive Cooking Disorder
    I love this hiding veggies idea - very sneaky to trick my husband to eating some haha
  14. ReplyNathalie @ Press Print Party!
    Good list. I'm glad my kids like soups...
  15. ReplyLizzie Moult
    Love this, I have been hiding veggies in food for ages from my kids and I now have a few more recipes to try out, thanks so much. Also, I have been wanting to get a spiralizer to jazz up a few meals and I think the kids would love the craziness of colours twirled up.
  16. ReplyMia
    I always love eating fresh greens, but my boyfriend isn't a huge fan and loves his meat. I'll definitely keep all of your tips in mind, because your recipes look easy and delicious!
    • ReplyMindy Voet
      Thanks! My husband loves meat too at every meal, but with that, I always make sure we have a side of veggies!
  17. ReplyOurLittleWays
    Love these ideas! I'll have to try out a few for my kids.
  18. ReplyTanya
    These are great tips, thank you! I swear my 5 year old only eats PB&J and ham and cheese sammies these days. Would love to get some more veggies in his belly!
    • ReplyMindy Voet
      Of course, those kids like to be picky! I hope some of the recipes help you.
  19. Replyhealth tips
    this awesome we tend to learn everyday
  20. ReplyTina
    I LOVE these tips - I have such a difficult time getting veggies into my toddler. Smoothies work on some days. I'm going to try the Butternut Squash pancakes - they look delicious!
    • ReplyMindy Voet
      Awesome! I'd definitely recommend the pancakes. My toddler loves them. Just add a bit of cinnamon or vanilla for extra flavors.
  21. ReplyAimie Clouse (Blissful Lemon)
    This makes me think that maybe I need to start a business where I hide vegetables in adults' food like we do for kids. :) I really want to try some of these out, especially that unstuffed cabbage roll soup. Yum!
    • ReplyMindy Voet
      Yes adults seem to be more picky than kids sometimes! What a great business idea.
  22. ReplyCaroline
    I will give my sister these ideas. Her kids Lol...meal time is always hard when veggies are served
  23. ReplyBailey
    These are such fantastic ideas! I love the idea of adding cauliflower to potato soup.
  24. ReplyDominique | Perchance to Cook
    Wow there are SOOO many ideas on how to hide veggies in food here. Juicing has been my favorite way to get my veggies in, but when you see this list you realize there are just so many ways! :)
  25. ReplyIrina
    These are some really great ideas! Thanks for sharing:)
  26. ReplyBrianna
    These ideas are great! I will definitely be trying some of them! My husband does not like veggies at all and always complains when he knows that they're in there! :)
    • ReplyMindy Voet
      Thanks! I hope the ideas hide well for the husbands, they sure help hide from mine!
  27. ReplyChloe
    This is a really cool idea! I've never really had to think of this because I refuse to have a meal without vegetables (I love them), but I know how picky kids can be - so this is a great resource for parents out there!!
    • ReplyMindy Voet
      Right? Vegetables should be in every meal! Thanks, I hope it is helpful for parents.
  28. ReplyMama802
    My kids are not picky eaters - they eat any and all fruits and veggies. But... most of my kid's friends are UBER picky! I'm always trying to find clever ways to hide veggies in their foods. These tips are great! Thank you!
    • ReplyMindy Voet
      Great! I'm glad it is helpful for your kid's friends.
  29. ReplyJacqueline
    Haha. This reminds me my younger brother. He wouldn't eat vegetables when he was child,so my Mum used to hide vegetables in sauces and banana breads etc. I love the mini egg plant pizza idea, brilliant!
  30. ReplyNatasha Raymond
    This is an AWESOME list! I like most veggies but my husband is SO difficult! Some of these options will definitely help, can't wait to try the zucchini spaghetti.
    • ReplyMindy Voet
      Thank you! I hope you can trick him into liking it!
  31. ReplyBrian from
    This is a very detailed post. I have to look deeper into the cauliflower and potato soup. I would love to make it.
    • ReplyMindy Voet
      Thanks! You won't even know the difference with cauliflower in a soup.
  32. ReplyShannon
    These are all great ideas. I'm going to try adding beats to my tomato sauce! Pinned for future reference, thank you!
  33. Replyada
    wow those are amazing way to hide vegetables! I wanna use them even for myself as I feel like I don't eat enough vegetables at all! Every recipe here sounds so delicious! Thank you for sharing!
    • ReplyMindy Voet
      Thank you! I hope you can find some ways that work well for you.
  34. ReplyLeslie R
    my sister in law will loves these tips for my nieces. they are so picky.
  35. ReplyChloe
    Ooo these are all really great idea! I LOVE it when use veggies as noodles. I definitely need to use it in a sauce next. :) xo, Chloe //

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