Let’s face it: getting a toddler to eat veggies is like convincing a cat to take a bath – it’s probably not gonna happen without a little bit of a struggle. But I’ve learned a few tricks here in Korea on how to get your kids to eat their veggies, from hiding them in their favorite dishes to just trying to make them look fun.
Many of you already know that I’m raising my son in South Korea- the land of veggies and superfoods. Honestly, It’s been an uphill battle at times to try to introduce new foods or new vegetables to my son. I would not call him a picky eater as he usually devours most of what’s on his plate but ‘new things’ on the plate might make him react in different ways…
So, here’s a list of my favorite dad-approved ways to get those greens in without a fight.
21 Fun Tips to Get Your Toddler to Eat More Veggies
1. Keep Trying – It’ll Stick (Eventually!)
My son didn’t dive into veggies right away, but I kept at it, trying all kinds of ways to make them fun. It’s worth the effort. Toddlers are like mini food critics, and sometimes, it takes multiple tries before they warm up to something new. Just stay cool about it – persistence pays off eventually. He used to hate eggplants, but now he loves ’em.
The best way to cook eggplants for us is to simply slice them, drizzle them with olive oil and sprinkle some salt on top. Put them in the oven for about 10 minutes or so and they come out brownish. Keep your eyes on them though.. These are great at family meals.
2. Eat Your Veggies, Too – They’re Watching You!
Toddlers are copycats, which is half hilarious, half terrifying. If they see that you have healthy eating habits or see you munching on some crunchy carrots or a handful of spinach like it’s the best snack ever, they’re way more likely to want in. Plus, it feels good to show them that veggies aren’t some weird grown-up food – they’re just food.
3. Make It a Game, Not a Battle
When I started calling broccoli “little trees” and peas “power balls,” suddenly my son was all in. Kids love anything with a hint of adventure or magic, so why not? Arrange veggies on their plate in cool and fun shapes or make little faces. It takes an extra two minutes but works wonders.
4. Sneak ‘Em In
Alright, confession time – I’m all for hiding veggies in his favorite foods. Toss some pureed carrots or spinach into pasta sauces, sneak zucchini into muffins, or blend kale into smoothies. It’s like the secret sauce of getting nutrients in without power struggles at the dinner table.
5. Get Creative with the Recipes
Korean food has this amazing veggie variety, and I’ve adapted a few tricks. I toss shredded veggies into pancakes (like the savory Korean “jeon”), hide greens in dumplings, and even add extra veggies into soups or noodles. It’s a great way to get them in without making veggies feel like “the enemy.”
6. Don’t Stick to Just One – Bring in the Colors
I don’t want to overwhelm you all but offering a variety of vegetables helps – some bright orange carrots, sweet bell peppers, or baby spinach for a pop of green.
Changing up the colors keeps them curious, and it gives you a shot at finding a veggie they might actually like. Sometimes, it’s just a matter of finding the right match for your child’s diet and their character.
7. Get Them in the Kitchen
Bring your little one along at the grocery store or have them help in the kitchen – it’s surprising how much they’ll eat when they’ve “made it.” Even simple tasks like stirring or sprinkling spices work, and suddenly, they’re proud owners of their culinary yumminess. Eating it just feels like part of the deal!
8. Add a Dip – Dips for Days
Kids love dipping things – it’s practically a rule. I’ve found that giving him a tasty yogurt or hummus dip, or even a little peanut butter for veggie sticks, turns eating veggies into a treat. You get a win, they get a dip, everyone’s happy.
9. Veggie Smoothies (Yes, Smoothies)
When I realized I could blend veggies with sweet fruits, we entered smoothie heaven for snack time. I throw in a bit of spinach or kale with berries, yogurt, and a banana, and he’s drinking it up like a champ. Just remember to taste-test first so it’s still sweet – sometimes they can detect a “suspicious” flavor.
10. Make Veggies the Star
Instead of veggies being the sidekick, try making them the main event. I’ll cook up veggie-heavy stir-fries or even serve roasted sweet potatoes as the “main” part of dinner. Kids often follow our lead, so if you’re excited about it, they might just be, too.
I also love cooking sweet potatoes wrapped in foil in the oven. This is great for an afternoon snack or part of a balanced diet.
11. Try Growing a Few
If you’ve got even a little space, try growing a few herbs or your own vegetables together. Kids love getting their hands in the dirt, and they take a certain pride in eating something they “grew.” Even if it’s just a mini herb garden on the balcony, they’ll feel like little farmers.
We have some baby leeks and basil outside on our patio. It’s not much but it’s just enough to add to a nice pasta or other noodle dishes.
12. Veggie Popsicles?
Trust me on this – veggie popsicles can be amazing. I mix up some fruits with a bit of carrot juice or spinach and freeze them into pops. He thinks it’s a treat, I know he’s getting his vitamins. Win-win!
13. Turn Veggies Into a Challenge
Create a “Veggie of the Week” challenge. I make a big deal out of trying new veggies, like a taste-test adventure. If he takes a bite, it’s a victory! Stickers work wonders as rewards, and you might even be surprised to see them get into it. My son is a Pokemon fan so if needed I’ll try to introduce some if he’s a good boy.
14. Soups, But Make ‘Em Fun
Soups are great options to sneak in all kinds of veggies. I throw in some fun-shaped pasta and small pieces of potatoes and suddenly, veggie soup is “cool.” Also, pureeing the soup works great if you’ve got picky eaters who prefer smooth textures. Just don’t go too heavy on the “mystery greens.”
15. The ‘Rainbow Plate’
Throw together a rainbow of veggie colors on your children’s plates – like cherry tomatoes, yellow peppers, and purple cabbage. It’s a simple way to get them interested, plus it’s fun to watch them pick a color and try it.
This is just an idea on my part… It would not work for older children who have not been accustomed to veggies at dinner time in their earlier years.
16. DIY Veggie Tacos
Set up a little “build-your-own-taco” station with veggies and let your toddler pick what they want. It gives them a bit of control, and sometimes, the novelty of a “DIY” meal is all it takes to get them to try something new.
Why not try to ‘build your own pizza?’ That would also be an excellent way for young children to get their veggie power.
17. The Outdoor Picnic Trick
Sometimes, changing the scenery works wonders. Pack up some veggie snacks and head outside – maybe the local park or even just the backyard. There’s something about eating outside that makes everything taste better.
After plenty of physical activity, your kids will be starving, so why not only bring veggies along so they have no choice then to eat what you brought… haha!
18. Veggie Taste-Test Fun
Give them a variety of veggies to try (raw or cooked) and let them tell you what they like. Call it a “taste test” and encourage them to describe what they taste or feel. It’s fun for them, and you get an idea of what veggies they might actually enjoy. Young kids might jump to this occasion.
Use a chart along with a marker to mark the score of 1 to 10 with 10 being the yummiest. Try it with different foods as well. It works!
19. Use Stories and Characters
My kid loves when I bring in his favorite characters. I might say, “Hey, Superheroes eat their broccoli for strength!” Kids’ imaginations are powerful tools. I just make up little stories about their favorite characters eating veggies, and it sometimes works.
20. Muffin Magic
When all else fails, there are veggie muffins. Zucchini, carrot, even pumpkin – they’re sneaky additions in muffins, and toddlers love muffins. They think it’s a treat, but I know they’re eating veggies. No need to tell them the secret. It’s an easy way to get those vitamins in them. Just make sure they don’t see you baking them or mixing the batter. Kids are clever!
21. Patience and Persistence
Last but not least, patience is huge. Similar to #1 on the list…Some veggies will work; others won’t… like green beans(for us at least). But if we keep up the effort and stay relaxed, they’ll eventually find their favorites. And who knows? Maybe one day, they’ll actually ask for a carrot! Don’t get your hopes to high…but you never know.
At The End Of The Day…
And there you have it – the veggie code cracked! Sure, getting our mini critics to eat their green stuff or orange food might feel like a bit of an undercover mission, but hey, that’s what being a parent’s all about, right? A little sneakiness, a dash of creativity, and a whole lot of patience.
The goal’s not to make them love every veggie out there (I mean, some adults barely do), but if they can find a few they don’t mind munching on, we’re winning. Healthy habits are learned at home.
Please try to offer a variety of foods during meal time. The kids will, more often than not, imitate you own healthy diet. So, keep it fun, keep it light, and remember – when in doubt, add different dips and keep small portions. Here’s to raising the next generation of veggie ninjas!
