When it comes to introducing vegetables to toddlers, many parents face a common challenge: getting their little ones to actually want to eat them. As kids become more finicky with their food choices, it can be tough to get them to try new things, let alone develop a taste for something as seemingly foreign as vegetables. But the truth is, veggies are essential for healthy growth and development – not to mention they’re packed with nutrients that can help boost energy levels and support overall well-being.
That’s why we’ve put together this list of 20 wholesome toddler vegetable recipes that are specifically designed for picky eaters. From sweet potato and carrot mash to zucchini and corn fritters, these tasty treats are sure to please even the most discerning palates. So go ahead, get creative in the kitchen, and watch your little ones develop a love for veggies that will last a lifetime!
Sweet Potato and Carrot Mash
This recipe combines the natural sweetness of sweet potatoes with the vibrant flavor of carrots, creating a unique and satisfying side dish that’s perfect for any meal.
Ingredients:
– 2 large sweet potatoes, peeled and chopped into 1-inch cubes
– 4 medium carrots, peeled and chopped into 1-inch pieces
– 1/4 cup unsalted butter
– 1/2 cup heavy cream or whole milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place sweet potatoes and carrots on a baking sheet, toss with butter, salt, and pepper.
3. Roast in the preheated oven for 30-40 minutes, or until tender when pierced with a fork.
4. Remove from oven and mash with heavy cream or whole milk until smooth.
5. Season to taste and serve hot.
Cooking Time: 30-40 minutes
Cheesy Broccoli Bites
These bite-sized treats are perfect for a quick snack or as an accompaniment to your favorite meals. With a crispy exterior and a gooey, cheesy center, they’re sure to be a hit!
Ingredients:
– 1 cup broccoli florets
– 1/2 cup shredded cheddar cheese
– 1/4 cup panko breadcrumbs
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together broccoli, cheese, panko breadcrumbs, paprika, garlic powder, salt, and pepper.
3. Using your hands, shape the mixture into small balls, about 1 inch in diameter.
4. Place the balls onto a baking sheet lined with parchment paper.
5. Drizzle olive oil over the bites and gently toss to coat.
6. Bake for 12-15 minutes or until golden brown.
Cooking Time: 12-15 minutes
Hidden Veggie Pasta Sauce
Add a nutritious twist to your pasta dishes with this simple and flavorful sauce that hides finely chopped veggies from kids (and adults!) alike!
Ingredients:
– 1 cup canned crushed tomatoes
– 1/2 cup grated zucchini
– 1/4 cup finely chopped carrots
– 1/4 cup chopped mushrooms
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a medium saucepan over medium heat.
2. Add the minced garlic and cook for 1-2 minutes until fragrant.
3. Add the crushed tomatoes, zucchini, carrots, mushrooms, salt, and pepper. Stir well to combine.
4. Bring the mixture to a simmer and let cook for 20-25 minutes or until the sauce has thickened slightly.
5. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Serves: 4-6 servings
Spinach and Banana Muffins
These moist and delicious muffins combine the nutritional benefits of spinach with the natural sweetness of bananas, perfect for a quick breakfast or snack.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 ripe bananas, mashed
– 1/4 cup chopped fresh spinach leaves
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 cup unsalted butter, melted
– 1 large egg
– 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, and salt.
3. In a large bowl, combine mashed bananas, chopped spinach, melted butter, egg, and vanilla extract. Stir until smooth.
4. Add dry ingredients to wet ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 20-25 minutes
Zucchini and Corn Fritters
These crispy fritters are perfect for a summer evening or as a tasty snack any time of the year. The combination of zucchini, corn, and herbs creates a deliciously sweet and savory flavor profile that’s sure to please.
Ingredients:
– 2 medium zucchinis, grated
– 1 cup corn kernels
– 1/2 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Fresh parsley or chives for garnish (optional)
Instructions:
1. In a large bowl, combine zucchini, corn kernels, flour, paprika, salt, and pepper. Mix well.
2. Add the beaten egg to the mixture and stir until just combined.
3. Heat the olive oil in a non-stick skillet or deep fryer over medium-high heat.
4. Using a 1/4 cup measuring cup, scoop the batter into the oil. Flatten slightly with a spatula.
5. Cook for 2-3 minutes on each side, or until golden brown and crispy. Drain on paper towels.
6. Serve warm with your favorite dipping sauce. Garnish with fresh parsley or chives, if desired.
Cooking Time: 4-5 minutes per batch
Butternut Squash Mac and Cheese
Elevate your comfort food game with this seasonal twist on a classic macaroni and cheese recipe. Roasted butternut squash adds a sweet and nutty flavor to the creamy sauce, making it perfect for fall and winter meals.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated Parmesan cheese
– 1/2 cup all-purpose flour
– 2 tsp paprika
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 tbsp unsalted butter
– 2 cups whole milk
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roast the butternut squash in the oven 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. Slowly whisk in milk and bring to a simmer. Reduce heat and let cook for 2-3 minutes or until thickened.
6. Stir in cheddar and Parmesan cheese until melted. Season with paprika, salt, and pepper.
7. Combine cooked macaroni and butternut squash puree into the sauce. Mix well.
Cooking Time: 45 minutes
Cauliflower Tots
Transform cauliflower into crispy, tot-like bites that are perfect as a snack or side dish. This easy recipe requires only a few ingredients and minimal cooking time.
Ingredients:
– 1 head of cauliflower
– 1 cup all-purpose flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup breadcrumbs
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into small florets and pulse in a food processor until it resembles rice.
4. In a bowl, combine the cauliflower “rice,” flour, Parmesan cheese, breadcrumbs, egg, salt, and pepper. Mix well.
5. Using your hands or a spoon, shape the mixture into tots.
6. Place the tots on a baking sheet lined with parchment paper and drizzle with olive oil.
7. Bake for 20-25 minutes, flipping halfway through, until golden brown.
Cooking Time: 20-25 minutes
Pea and Carrot Pancakes
These fluffy pancakes are packed with the natural sweetness of carrots and peas, making them a delightful breakfast or brunch option. Perfect for a spring morning, these pancakes are also a great way to get your daily dose of vegetables.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup milk
– 1 large egg
– 1/2 cup cooked and mashed carrots
– 1/4 cup frozen peas, thawed
– Butter or oil for greasing the pan
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together flour, sugar, baking powder, and salt.
3. In a separate bowl, whisk together milk, egg, mashed carrots, and peas.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Drop by 1/4 cupfuls onto the prepared pan.
6. Cook for 2-3 minutes or until bubbles appear on surface.
7. Flip and cook for an additional 1 minute.
8. Serve warm with your favorite toppings.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Roasted Beet Hummus with Veggie Sticks
Elevate your snacking game with this vibrant and flavorful Roasted Beet Hummus, paired perfectly with crunchy veggie sticks. This recipe is a delightful twist on classic hummus, adding a pop of color and sweetness from roasted beets.
Ingredients:
– 2 large beetroot
– 1 cup cooked chickpeas
– 1/4 cup tahini
– 1/4 cup lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Veggie sticks (carrots, cucumbers, bell peppers) for serving
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and chop into small pieces.
4. In a blender or food processor, combine chickpeas, tahini, lemon juice, garlic, salt, and pepper. Blend until smooth.
5. Add roasted beet pieces to the mixture and blend until well combined.
6. Serve with veggie sticks for dipping.
Cooking Time: 50 minutes (including beets roasting time)
Mini Veggie Quesadillas
These bite-sized quesadillas are packed with flavor and perfect for snacking or as an appetizer. With a mix of sautéed veggies, gooey cheese, and crispy tortilla, you’ll be hooked from the first bite.
Ingredients:
– 8-10 mini whole wheat tortillas
– 1 cup shredded cheddar cheese (divided)
– 1/2 cup frozen peas and carrots, thawed
– 1/2 cup chopped bell peppers
– 1/4 cup chopped mushrooms
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, mix together peas, carrots, bell peppers, and mushrooms.
3. Place a tortilla in the skillet, sprinkle with half of the cheese, and top with about 1/4 cup of veggie mixture.
4. Fold tortilla in half to enclose filling. Cook for 2-3 minutes or until crispy and golden.
5. Flip quesadilla and cook for an additional 2 minutes or until other side is also crispy and golden.
6. Repeat with remaining ingredients.
Cooking Time: Approximately 10-12 minutes total, depending on the number of quesadillas you make.
Pumpkin and Apple Puree
As the seasons change, warm up with this comforting blend of roasted pumpkin and apples, perfect for a quick snack or side dish. This puree is a delicious way to enjoy the flavors of fall in a single serving.
Ingredients:
– 1 small sugar pumpkin (about 2 lbs)
– 2-3 medium-sized apples, peeled and cored
– 2 tbsp brown sugar
– 1 tsp cinnamon
– 1/4 cup water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the pumpkin in half lengthwise and scoop out seeds.
3. Place the pumpkin halves on a baking sheet, cut side up, and roast for 30-40 minutes or until tender.
4. Meanwhile, place the apple pieces on a separate baking sheet and roast for 20-25 minutes or until caramelized.
5. Once both are cooked, let them cool slightly.
6. Scoop out the pumpkin flesh and combine it with the roasted apples, brown sugar, cinnamon, and water in a blender or food processor.
7. Blend until smooth, then season to taste.
Cooking Time: 45-60 minutes
Carrot and Apple Muffins
These moist and flavorful muffins combine the natural sweetness of carrots and apples with a hint of spice, perfect for a quick breakfast or snack on-the-go.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon cinnamon
– 1/2 teaspoon nutmeg
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 cup grated carrots
– 1/2 cup diced apples (such as Granny Smith)
– Chopped walnuts or pecans (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, sugar, baking powder, cinnamon, nutmeg, and salt.
3. Add melted butter, eggs, grated carrots, and diced apples. Stir until just combined.
4. Divide batter evenly among muffin cups. If using nuts, sprinkle on top of each muffin.
5. Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 20-25 minutes
Green Bean and Potato Mash
A delightful and healthy side dish that combines the natural sweetness of green beans with the comforting creaminess of mashed potatoes.
Ingredients:
– 1 pound fresh or frozen green beans, trimmed
– 3-4 medium-sized potatoes, peeled and chopped
– 2 tablespoons unsalted butter
– 1/4 cup milk or heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss green beans with 1 tablespoon of butter, salt, and pepper on a baking sheet. Roast for 15-20 minutes, or until tender.
3. Boil chopped potatoes in salted water until tender. Drain excess water and mash with remaining 1 tablespoon of butter, milk, salt, and pepper to desired consistency.
4. Combine roasted green beans and mashed potatoes. Serve hot.
Cooking Time: 30-40 minutes
Tomato and Basil Lentil Soup
This hearty and flavorful soup is a perfect blend of the summer’s sweetness and the comfort of lentils. With a hint of basil, it’s a delightful twist on traditional tomato soup.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 can (14 oz) diced tomatoes
– 1 small onion, chopped
– 3 cloves garlic, minced
– 1/4 cup fresh basil leaves, chopped
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the lentils, vegetable broth, diced tomatoes, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in chopped basil leaves.
6. Serve hot, garnished with additional basil leaves if desired.
Cooking Time: 40-50 minutes
Sweet Corn and Pea Fritters
Sweet Corn and Pea Fritters: A Delicious Twist on Classic Fritters!
These crispy fritters are packed with the sweetness of fresh corn and peas, making them a perfect snack or side dish for any occasion.
Ingredients:
– 1 cup fresh corn kernels
– 1/2 cup frozen peas
– 1/4 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 egg, beaten
– Vegetable oil for frying
Instructions:
1. In a bowl, combine corn kernels, peas, flour, salt, and baking powder.
2. In a separate bowl, beat the egg until frothy.
3. Add the egg to the corn mixture and stir until just combined.
4. Heat about 1-2 inches (2.5-5 cm) of vegetable oil in a deep frying pan over medium-high heat.
5. Using a spoon, drop small amounts of the mixture into the hot oil, flattening slightly with a spatula.
6. Fry for 3-4 minutes or until golden brown, flipping halfway through.
7. Drain on paper towels and serve warm.
Cooking Time: About 15-20 minutes to fry all the fritters.
Spinach and Cheese Pinwheels
These Spinach and Cheese Pinwheels are a perfect snack or lunch option for kids and adults alike. With just a few simple ingredients, you can create a tasty treat that’s easy to make and fun to eat.
Ingredients:
– 1 package of puff pastry, thawed
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup shredded cheddar cheese
– 1/4 cup cream cheese, softened
– 1 egg, beaten (for brushing pastry)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roll out the puff pastry on a lightly floured surface to a thickness of about 1/8 inch.
3. In a small bowl, mix together the chopped spinach and shredded cheese.
4. Spread the spinach-cheese mixture evenly over the center of the pastry, leaving a 1-inch border around the edges.
5. Roll up the pastry tightly, starting from one end.
6. Place the pinwheel seam-side down on the prepared baking sheet.
7. Brush the top with beaten egg and sprinkle with salt and pepper to taste.
8. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Roasted Sweet Potato Cubes
Sweet potatoes are a staple ingredient in many cuisines, and roasting them brings out their natural sweetness. This recipe for Roasted Sweet Potato Cubes is a quick and easy way to prepare sweet potatoes with minimal effort.
Ingredients:
– 2-3 large sweet potatoes
– 2 tbsp olive oil
– Salt, to taste
– Optional: garlic powder, paprika, or other seasonings of your choice
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Peel the sweet potatoes and cut them into 1-inch (2.5 cm) cubes.
3. In a bowl, toss the sweet potato cubes with olive oil, salt, and any desired seasonings until they’re evenly coated.
4. Line a baking sheet with parchment paper or aluminum foil and spread out the sweet potato cubes in a single layer.
5. Roast in the preheated oven for 20-25 minutes, or until the sweet potatoes are tender and caramelized.
Cooking Time: 20-25 minutes
Cauliflower and Cheese Sauce
Elevate your side dish game with this simple yet impressive recipe that combines the natural sweetness of cauliflower with a rich and creamy cheese sauce. Perfect for any occasion, from weeknight dinners to special gatherings.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/2 cup all-purpose flour
– 1 cup grated cheddar cheese (divided)
– 1/2 cup whole milk
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with butter and season with salt and pepper. Spread on a baking sheet and roast for 15-20 minutes, or until tender.
3. In a medium saucepan, melt 1 tablespoon of butter over medium heat. Whisk in flour and cook for 1 minute.
4. Gradually whisk in milk and bring to a simmer. Reduce heat and let cook for 2-3 minutes, stirring frequently.
5. Remove from heat and stir in 3/4 cup cheddar cheese until melted and smooth. Season with salt and pepper to taste.
6. Toss roasted cauliflower with remaining 1/4 cup cheddar cheese and pour in the cheese sauce. Serve hot.
Cooking Time: 25-30 minutes
Hidden Veggie Meatballs
Take your favorite meatball recipe to the next level by incorporating finely chopped veggies, which will seamlessly blend into the mixture. The result is a flavorful and nutritious twist on a classic dish.
Ingredients:
– 1 pound ground beef
– 1/2 cup finely chopped carrot
– 1/2 cup finely chopped zucchini
– 1/4 cup breadcrumbs
– 1 egg
– 1 tablespoon tomato paste
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Your favorite marinara sauce (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large mixing bowl, combine ground beef, chopped carrot, zucchini, breadcrumbs, egg, tomato paste, and oregano. Mix well with your hands or a spoon until just combined.
3. Use your hands to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes, or until cooked through.
5. Serve with marinara sauce and enjoy!
Cooking Time: 18-20 minutes
Summary
Get your toddlers to love veggies with these 20 wholesome recipes! From sweet potato and carrot mash to spinach and banana muffins, we’ve got you covered. Our picky eater-friendly dishes are perfect for hiding nutrients in tasty treats. Try cheesy broccoli bites, hidden veggie pasta sauce, or zucchini and corn fritters. Even the fussiest eaters will love our butternut squash mac and cheese, cauliflower tots, or pea and carrot pancakes. These recipes are sure to get your little ones eating their greens in no time!
