4 Ways to Get Kids to Eat More Veggies #ILikeVeggies

Most of my boys are good about eating their veggies, but my youngest is picky as picky can be. Granted, we have gotten him to the place where he will try most food, but even after trying it he will still sometimes reject it. Over the years of raising four boys, I have gathered a few tactics that I use to get more veggies on their plates and into their mouths because instilling good eating habits in them while they are young is important to me.

1. Hide Vegetables in a Sauce

If you serve a red sauce over noodles, kids generally think “spaghetti” and are instantly more comfortable with the dish. The meal doesn’t have to be spaghetti though. Take the photo of the Mexican Chili Chicken over Noodles that is above, that sauce has tomatoes, peppers, onions and green chilis, and even my pickiest eater gobbled it up. Why? Because it looked like something he was used too, and the vegetables weren’t big glaring lumps on a plate.

2. Incorporate Their Favorite Foods

There are some foods that kids are inherently more drawn to than others. That is a great tool to use when trying to get them to eat more veggies. Taking one of their favorite foods and adding vegetables to it, can help them take that extra leap towards giving them a try. Take the delicious Buffalo Chicken Vegetable Pizza recipe pictured above that can be found on the Birds Eye website.

3. Let Them Cook

Whether you have boys or girls, they have probably shown some interest in getting into the kitchen and cooking. My 14 year old is really big on getting to cook whenever he can, but even much younger children can put simple dishes together. Have them help decorate a pizza or make a salad of their own, they are much more likely to eat it if they helped make it.

4. Start Small

If you try to go from serving your child no vegetables to a huge plate full, chances are, things aren’t going to go over so well. Start with small changes. For instance, the Mexican Meatballs are like any other meatballs your child would eat, but they have the addition of a bag of Birds Eye Frozen Corn. This small change helps to add some vegetables to your child’s plate in a familiar way that won’t scare them off.

Did you know that according to the State of the Plate report, 9 out of 10 people in the United States do not get enough vegetables in their diet? That is insane, and I know that I am guilty of not getting enough myself. Birds Eye has partnered with Melissa d’Arabian celebrity chef, and mom of four, to help make a difference by giving moms a solution to the dinnertime dilemna. Pick up even more tips for getting more veggies in your meals with Melissa’s video below.

As a mom, I love using Birds Eye vegetables, because they are so easy to cook and prepare. I can also dumb them in my freezer to crockpot meals for easy freezing without the hassle of cutting, chopping and pre-cooking. Birds Eye provides moms with over 40 vegetable blends all year long at affordable prices. If you want some more ideas on how you can fit vegetables into your daily meals, or some delicious and healthy recipes, just visit the Birds Eye site.

How do you get your children to eat more veggies?

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.


  1. Those all look yummy! I love sneaking veggies in desserts, smoothies, etc and my kids say yum good I chuckle to myself – yeah!

  2. My kids are pretty good about eating their veggies. There are a few they don't like and I think sneaking them into sauce is a great idea!

  3. Great ideas. Fortunately – neither of my kids gave me a hard time about eating veggies. Wish that held true for all parents – it would make mealtime so much easier for them.

  4. These are all great ideas. I'm a big fan of hiding vegetables in sauces. Spaghetti sauce is particularly good for that. You can put almost anything in it, and the kids never know!

  5. My kids like vegetables for some reason, they ask me for salad and broccoli and carrots. My kids are big eaters. The only one that is picky is the little one but vegetables are not the problem, bread is.

  6. I love these ideas! Also, i simply make the veg, and they eat it or are hungry! of course, mine are 12 & 16, so it's easier.

  7. What fabulous tips… we thankfully, don't have any issues with the kids and eating veggies. They have always loved them

  8. I'm so glad that I don't have a problem with my daughter not eating vegetables. She probably eats more veggies than I do! Hopefully it stays that way *knock on wood* lol! These are great tips though!

  9. I guess I'm lucky because my kids have always loved veggies. They take after me, I think. I love veggies 10 times more than fruit!

  10. I let my kids cook and it is amazing what they will eat when they cook it. If I make it, "eww no way mom!" LOL!!

  11. I am such a fan of letting the kids cook in the kitchen. I get to explain to them what is going on and why. They enjoy themselves and I find that makes them not mind their veggies do much.

  12. My son loves veggies, my daughter not so much. I definitely sneak them into sauces, and once made a pizza they all loved (and it was ALL veggies).

  13. My toddler just loves veggies so I don't have to encourage her. The bigger kids, I'm not sure how to get them to eat more since they're older. They used to love it when they were younger as well, not certain how the change came. 🙁

  14. I hide veggies in everything! I am the master at making my daughter "fruit smoothies" that have WAY more veggies then fruit 🙂

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