How to Hide Vegetables in Food for Picky Eaters (3 Easy Recipes)
Learn how to hide vegetables in food for picky eaters using three easy recipes that taste great and boost nutrition—without complaints.
Getting picky eaters to eat vegetables feels like an Olympic sport some days. You chop, stir, and serve with hope in your heart… only to be met with suspicious stares or outright refusal. Trust me—I’ve been there.
So I decided to test a theory: What if I could sneak vegetables into dinner and dessert without anyone knowing? Not a bribe, not a lecture—just a quiet win for nutrition.
Spoiler: It worked. Here’s how I did it.
Why Hide Veggies at All?
I’m not a fan of tricking the children into food they truly hate. But some veggies are worth a second (or third) chance in disguise—especially if they’re nutrient-dense or overflowing from the garden this time of year.
For me, it was squash, broccoli, and zucchini. Great for you, not-so-great for my kiddos’ taste buds. But hidden in a few creative recipes? Total game-changer.
Broccoli Mac & Cheese That Actually Gets Eaten
Macaroni and cheese is a beloved classic in most homes, which makes it the perfect hiding spot for one of the most misunderstood vegetables—broccoli.
Here’s what I did: I pureed fresh broccoli just short of a liquid (about 1½ cups of florets to make ½ cup puree) and stirred it right into the cheese sauce before baking. Using fresh instead of frozen made the flavor milder, and the tiny green bits looked just like herbs.
Results: Three kids ate it without question. That’s a win in my book.
Tip: Use sharp cheddar to mask the broccoli taste even more. You’d be surprised how much that bold cheese can cover.
Baked Macaroni and Cheese with Hidden Broccoli
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Ingredients
- 8 oz Elbow Macaroni about 2 cups dry
- 2 tbsp Butter
- 2 tbsp All-Purpose Flour
- 2 cups Milk whole or 2% preferred
- 2 cups Sharp Cheddar Cheese shredded
- ½ cup Mozzarella Cheese shredded
- 1 ½ cups Fresh Broccoli Florets or about 1 cup frozen
- ½ cup Crackers or Breadcrumbs optional topping
- Salt and Pepper to taste
- Cooking Spray or Butter for greasing pan
Instructions
- Boil macaroni in salted water until al dente. Drain and set aside.8 oz Elbow Macaroni
- Steam broccoli until just tender. Puree in a food processor until nearly smooth.1 ½ cups Fresh Broccoli Florets
- In a saucepan, melt butter and whisk in flour to make a roux. Slowly add milk while whisking until smooth and slightly thickened.2 tbsp Butter, 2 tbsp All-Purpose Flour, 2 cups Milk
- Stir in the shredded cheddar and any additional cheese. Once melted, stir in the broccoli puree. Season with salt and pepper.2 cups Sharp Cheddar Cheese, 1/2 cup Mozzarella Cheese, Salt and Pepper
- Mix cheese sauce with cooked macaroni. Pour into a greased baking dish.Cooking Spray or Butter
- Sprinkle with cracker crumbs or breadcrumbs if desired. Bake at 350°F for 20–25 minutes, until bubbly and lightly golden on top.1/2 cup Crackers or Breadcrumbs
Notes
- Fresh broccoli works best for hiding flavor and texture, but thawed frozen florets will work in a pinch.
- For a smoother texture, pulse the sauce in the blender before mixing with pasta.
- Want more veggie power? Stir in a handful of finely chopped spinach or riced cauliflower too.
Nutrition
Savory Zucchini Muffins (No One Notices a Thing)
Zucchini is the MVP of hidden veggies. It disappears into almost anything, especially when shredded fine and folded into baked goods.
Instead of sweet zucchini bread, I went savory with cheddar garlic muffins. The zucchini added moisture and bulk without altering the flavor.
Results: A few puzzled looks at the texture, but no one guessed the secret. Success.
Savory Zucchini Muffins with Cheddar & Garlic
This post may contain paid links. If you make a purchase using the links in this recipe, I may earn a commission.
Ingredients
- 2 cups All-Purpose Flour
- 1 tbsp Baking Powder
- ½ tsp Salt
- 1 tsp Garlic Powder or 1 clove finely minced
- 1 cup Sharp Cheddar Cheese shredded
- 1 cup Zucchini no need to peel; squeeze out excess moisture
- 2 large Eggs
- ¾ cup Milk
- ⅓ cup Oil vegetable or avocado
- pinch Black Pepper or Fresh Herbs like parsley or thyme
Instructions
- Preheat oven to 375°F and grease or line a 12-cup muffin tin.
- In a large bowl, whisk together flour, baking powder, salt, and garlic powder.2 cups All-Purpose Flour, 1 tbsp Baking Powder, ½ tsp Salt, 1 tsp Garlic Powder
- Stir in shredded cheddar and grated zucchini (squeezed dry).1 cup Sharp Cheddar Cheese, 1 cup Zucchini
- In a separate bowl, beat the eggs, then whisk in milk and oil. Add black pepper or fresh herbs (if using).2 large Eggs, ¾ cup Milk, ⅓ cup Oil, pinch Black Pepper or Fresh Herbs
- Pour wet ingredients into dry and stir until just combined.
- Divide batter evenly into muffin cups.
- Bake for 18–22 minutes, or until tops are golden and a toothpick comes out clean.
- Let cool slightly before serving.
Notes
- Drain your zucchini well to avoid soggy muffins—just squeeze it in a clean towel or paper towel before adding.
- These muffins freeze beautifully. Let cool completely, then store in an airtight container or freezer bag.
- Want more flavor? Add a tablespoon of fresh herbs or a pinch of cayenne for a kick.
Nutrition
Squash Cheesecake Bars (Yes, Really)
This one sounds odd, but hear me out—winter squash has a natural sweetness that pairs beautifully with warm spices. When pureed and blended into a cheesecake filling, it’s nearly indistinguishable from pumpkin.
The color might raise an eyebrow, so I leaned into it: a little cinnamon, a few extra dashes of vanilla, and a new name—spiced cheesecake bars. Let their imagination fill in the rest.
Results: Not a single comment. Plates were scraped clean.
Tip: Calling it “spiced” instead of “squash” helps sidestep any bias.
Spiced Cheesecake Bars with Hidden Winter Squash
This post may contain paid links. If you make a purchase using the links in this recipe, I may earn a commission.
Equipment
- 1 9×13-inch Baking Pan
Ingredients
For the crust:
- 9 Graham Crackers about 1¼ cups crumbs
- ½ cup Old-Fashioned Rolled Oats
- 2 tablespoons Sugar
- ¼ cup All-Purpose Flour
- 2 tablespoons Unsalted Butter melted
- 3 tablespoons Milk
For the filling:
- 16 oz Cream Cheese softened
- ½ cup Squash Puree butternut, buttercup, or similar
- ½ cup Sugar
- 2 large Eggs
- 1 teaspoon Vanilla Extract
- ½ teaspoon Ground Cinnamon
- ¼ teaspoon Salt
- 3 tablespoons All-Purpose Flour
Instructions
- Preheat oven to 350°F and grease a 9×13-inch pan or large springform pan.
- In a food processor, blend graham crackers, oats, sugar, flour, and butter until finely ground.9 Graham Crackers, ½ cup Old-Fashioned Rolled Oats, 2 tablespoons Sugar, ¼ cup All-Purpose Flour, 2 tablespoons Unsalted Butter
- Add milk and pulse until moistened. Press mixture evenly into pan and bake for 10 minutes.3 tablespoons Milk
- Cool crust for 20 minutes. Meanwhile, reduce oven temperature to 325°F.
- In a large bowl, beat softened cream cheese and sugar until smooth.16 oz Cream Cheese, ½ cup Sugar
- Add squash puree and mix well.½ cup Squash Puree
- Beat in eggs one at a time, followed by vanilla, cinnamon, salt, and remaining flour.2 large Eggs, 1 teaspoon Vanilla Extract, ½ teaspoon Ground Cinnamon, ¼ teaspoon Salt, 3 tablespoons All-Purpose Flour
- Pour filling over the cooled crust and spread evenly.
- Bake for 35 minutes, or until center is just set and edges are lightly golden.
- Cool completely on a wire rack, then chill for at least 1 hour before slicing.
Notes
- Use any smooth winter squash puree—like butternut or buttercup. Homemade or canned both work.
- The texture is soft but sliceable. For firmer bars, let them chill overnight.
- Add a dash of nutmeg or cloves if you want a deeper spice profile.
Nutrition
How Much Veg Did We Actually Eat?
If you’re curious about the real numbers, here’s a quick breakdown based on servings that night:
Kids:
- Mac & cheese: ~¼ serving of broccoli
- Muffin: ~1¼ servings of zucchini
- Cheesecake bar: ~¼ serving of squash
- Salad (partially eaten): ~½ serving
Total: About 2¼ servings of vegetables without a single complaint.
Adults:
- Mac & cheese: ~½ serving of broccoli
- Two muffins: ~2½ servings of zucchini
- Cheesecake bar: ~¼ serving of squash
- Full salad: ~1½ servings
Total: Roughly 4¾ servings of veggies—and it felt like a regular meal.
More Tried-and-True Sneaky Recipes
These recipes aren’t just from me—fellow homesteaders have been slipping veggies past picky eaters for years. Here are some reader-approved tricks and recipes worth trying:
- The BEST Toddler Muffins with carrots and pumpkin (via Real Life Dinner)
- Morning Glory Muffins featuring carrots (If You Give a Blonde a Kitchen)
- Invisible Zucchini Tuna Salad (Little BIG Harvest)
- Veggie Pancakes made with whatever’s on hand (Happy Healthy Mama)
- Meatloaf with Hidden Veggies (carrots and zucchini via Spark Recipes)
- “Apple Pie” Bars made from—you guessed it—zucchini (MomPrepares)
Plus a few reader tips:
“Chop broccoli tiny and hide it under chicken with melted cheese. Call it ‘zombie chicken.’” – Janet, Timber Creek Farm
“I puree sautéed veggies for sauces and curries. My husband hates texture but never notices when it’s blended.” – Amber, Pixie’s Pocket
“Chocolate cake with beets. Don’t knock it until you try it.” – Tammy, Single Sustainable Mom
“Smoothies. The answer is always smoothies.” – Kelly, Musings of a Modern Hippie
Frequently Asked Questions About Hiding Vegetables
Still wondering how to get veggies into your family’s meals without the complaints? Here are a few quick answers:
Want to save these veggie-hiding recipes for later? Pin this post so you’ll always have a sneaky solution for picky eaters.
If your family struggles with getting enough vegetables on their plate, hiding them isn’t cheating—it’s resourceful. It’s also one of the easiest ways to cut waste, use what you have, and nourish your people without the dinner table drama.
And if you have any genius tricks for using up turnips, I’m all ears.
This post was originally published on August 19, 2014. It’s been updated with fresh tips, clearer instructions, and new photos to help you make the most of every bite—even when veggies are a tough sell.