17 Proven Hacks To Sneak Healthy Ingredients Into Your Kids Meals

Share it to Save it!

Disclosure: This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you. As an Amazon affiliate I earn from qualifying purchases. You can read the full disclaimer here.

Finding fun recipes to get kids to eat vegetables is no easy task!

Sneaking healthy ingredients into your kids’ meals might seem a little surreptitious. You love your kids, and you want them to eat healthy. But that only works if they’re willing to eat what you prepare!

So where is that fine line between giving them what they want, and giving them what they need? Can a picky eater be convinced to consume healthy ingredients willingly?

I decided to try these 17 hacks on my own preschooler and toddler. Both under 4 years old, they’re still developing their own discerning palates.

If you’re dying to know which of these secret ingredients their selective appetites approved and rejected, jump to the hacks! Hopefully you’ll find a few worthy to try on your own picky eaters!

What causes toddlers to be picky eaters?

Toddlers can be the pickiest eaters. Between the ages of 2 and 5, they tend to develop strong preferences for a very limited menu of food items. And generally, it’s not the healthy foods we know they need for better nutrition.

Unfortunately for the frustrated parent, this is completely normal behavior. You may think that your child is uniquely obstinate or contrary. But biologically speaking, in toddlerhood a child’s physical growth rate slows down and thus, so does their appetite.

However, resorting to bribes, threats, and ultimatums can actually create in our children negative mindsets about what it means to eat healthfully. They may learn to actively dislike certain foods, not because they are healthy, but because they are associated with punishment.

Which is the complete opposite reaction of what we’re going for, right?

How do I get my stubborn toddler to eat better?

Lead by example, make food fun, and try, try again

Of course, we should continue to lead by the example of making healthy food choices for ourselves too. And having honest conversations about foods we like or dislike, as well as how those nutritional choices make our bodies feel can help guide a toddler to be more adventurous in what they’ll try.

For instance… my preschooler had a hard time understanding why she needed to take her gummy vitamin in the morning. I told her, somewhat nonchalantly, that it would make her run faster and jump higher on the playground.

“Like… this?” (An idea formed, and hop, hop, hop – she bounded around the dining room.)

“That’s right!” I answered, seizing the opportunity. “Now trying eating your vitamin, then hopping again and watch what happens.”

And so she proceeds to gobble it right down, then starts hopping again. Not really any higher than before, but…

“Whoa, whoa, whoa! Watch it!” I declare a bit dramatically. “I don’t want you to hit your head on the ceiling!”

She now takes that gummy vitamin without hesitation every single morning. And there’s usually a quick, fun before-and-after hop-check involved. (My Mama Drama might be Oscar-worthy.)

What can you do if your toddler is a picky eater and doesn’t want to eat fruits and vegetables?

What they don’t know… could help them eat healthier!

So this led me to start searching for clever, creative ways to sneak healthy ingredients into some of her already favorite meals. Would she notice differences in texture? Color? Taste?

Or would she simply enjoy that I was giving her the food she wanted, blissfully unaware that it included stealthy healthy ingredients?

So, let me introduce you to the hacks! These are the 17 proven hacks I used to sneak healthy ingredients into my kids’ meals (and 4 that failed)! You may be surprised by what I got away with… and which ones were total flops.

17 Proven Hacks To Sneak Healthy Ingredients Into Your Kids Meals

Here are some ways to sneak healthy ingredients into your kids’ meals.

1: Cooked quinoa in scrambled eggs

I always keep a bowl of cooked quinoa in my fridge. Rich in fiber, magnesium, zinc, and nine essential amino acids, this plant protein is a treasure trove of nutritional goodness. So I sprinkle it on lots of meals, frequently on salads!

Click here to order my favorite Mediterranean Seasoned Quinoa!

Once in a while, my daughter requests a scrambled egg on sandwich bread for lunch, which is easy to whip up quick. It’s also a great place to hide some stealthy healthy ingredients, so I scrambled a few tablespoons of cooked quinoa in with the eggs before cooking.

My daughter ate the entire helping without seeming to be aware of the secret addition!

I always sprinkle in a few spices too, such as garlic salt, oregano, and basil. So the taste of the added quinoa was reasonably disguised. Also, the difference in texture and visual appearance was barely noticeable, although the fluffiness of the eggs was pumped up a bit.

2: Milled flaxseed on a Peanut Butter & Jelly Sandwich

The peanut butter and jelly sandwich has been a near-daily lunch request from my preschooler for a little over six months now. In that time, I’ve managed to change it up a little at a time to make it as healthy an option as possible.

I’m always trying to reduce my family’s consumption of ingredients like high fructose corn syrup, GMOs, or artificial preservatives. Simultaneously, I’ve opted to substitute foods that have healthier helpings of protein, fiber, and naturally-occurring vitamins and minerals.

So far, I’ve made these switches without hearing much objection:

• White bread >>> Dave’s Killer Bread, Sprouted Whole Grains
• Grape Jelly >>> Smuckers Natural Fruit Spreads
• Peanut Butter >>> Jif’s Natural Crunchy Peanut Butter Spread

But lately, I’ve started sprinkling on another stealthy healthy ingredient: ground flax seed!

Flaxseed is another one of those superfoods just loaded with nutrients! Just one tablespoon provides a goodly measure of protein, fiber, and omega-3 fatty acids, as well as being a rich source of vitamins and minerals.

And being able to sneak omega-3s into some of my child’s favorite foods helps me feel less remorse when she turns her nose up at the dinners I make on Fish Fridays. (sly grin)

3: Chicken Sausage with Spinach & Feta “Hot Dogs”

At least once a week, my family likes to grill out. And while there are some terrific hot dog options out there, I knew surely there must be something better I could offer to my preschooler.

If you love Aldi, you may already be familiar with their “Never Any!” line of assorted deli meats. They are named so for never including any antibiotics, added hormones, or animal by-products.

To boot, this particular sausage flavor includes spinach and feta cheese, and boasts that no nitrates, nitrites, or preservatives are added.

If it’s on a hot dog bun, it’s a hot dog to her! No condiments necessary. Even my 15-month old likes this one chopped up in a medley with cooked pasta and peas. Kid-approved!

4: Steamed Gyoza – Pork and Veggie Dumplings

This was a happy accident that occurred when our babysitter cancelled at the last minute one evening when my husband and I already had plans to go out for a sushi date. We had to take them with us, and ordered a plate of hibachi noodles for them to share.

But somewhere between the thrill of getting to use child-friendly chopsticks, and her growing hunger, our daughter’s little eyes lit up when the gyoza appetizer came to the table.

I’m not sure if she bothered to stop and notice that this “pasta” came with both meat AND vegetables. She was too distracted by the fun “dip” and mastering the use of her chopsticks. (See the hack for making them easier to use here.)

This happy accident was a big win! Now I’ll have to learn how to make gyoza at home…

5: Minced cauliflower, mushrooms, spinach and quinoa in Homemade Burgers

Grilling out at home serves a few purposes. Saving money was our primary motivation. But being able to intentionally choose all the ingredients in our burgers has been a huge plus!

I don’t know if we’ll ever make our homemade burgers with just meat ever again! Not only did this pass the kid-approval test, but it stretched our single pound of ground turkey from five burgers to eight!

Since my daughter doesn’t like any healthy toppings ON her burger (just the bun, please!), it’s a pleasure to sneak some stealthy healthy ingredients INTO her burger!

I can’t wait to try adapting this recipe for meatballs and meatloaf too!

Learn my favorite hacks to freeze homemade burger patties for grilling later in this post.

FAIL: Diced bell pepper on a grilled cheese sandwich

My kid will never turn down a grilled cheese sandwich. So imagine my disappointment when she took one bite from this…. And spit it straight out!

“What is that?” Despite dicing a yellow pepper into bits so small it was almost salsa, my dear daughter had spotted them right away.

Even distracting her with dinner conversation didn’t help much. She spent more time picking the sandwich to pieces, desperately trying to free the bell pepper pieces from her gooey cheese.

Funny how a child can’t find their shoes when they’re in their proper place. But try to sneak a few yellow flecks in a pile of melted cheese and suddenly they’ve got eagle eyes. (Cue the eyeroll.)

6: Blueberry Cinnamon Baked Oatmeal

This heart-healthy recipe has been in my family for generations, and endured a few tweaks over that time. My personal contribution has been to add more of that inflammation-reducing cinnamon, and some crunchy chopped pecans!

This dish is so versatile! I generally make it the night before. You can serve it for dessert or breakfast. Some like it warmed, and others like it cold. I even had one roommate (back in my college days) that would pour milk over and eat it like cereal!

Any way you slice it, this recipe is packed with stealthy healthy ingredients:

• Blueberries: loaded with antioxidants, fiber, and vitamin K
• Cinnamon: packed with polyphenols, anti-inflammatory, lowers blood sugar
• Oats: high in soluble fiber and protein, helps reduce cholesterol
• Honey: rich in antioxidants, great alternative to sugar

It’s hard to believe that my kids would both go for oatmeal. But this is one dish they never seem to get enough of! Full of heart-healthy fats, protein, and fiber, they generally don’t even ask for snacks between a bowl of this oatmeal and their next meal.

Definitely kid-approved! Get the recipe here.

7: Plant-based pea crisps (Apple Cinnamon)

Please note: not all “pea crisps” are the same! (Same goes for “veggie straws!” Don’t be fooled!) Many are made from a processed mash and then formed into pea shapes. But ounce-for-ounce, they’re not much healthier than regular corn or potato chips.

However, the Mum-Mum Snax brand of Pea Crisps are plant-based, contain probiotics, and do not include any artificial colors or flavors. Which, in this mom’s opinion, ranks them slightly above most other chip options my children might choose.

Both my preschooler and my toddler love the Apple Cinnamon flavored ones, especially as a snack between meals. They come in a box of single-serving sachets, so they pack well in a lunchbox or stashed quick in a diaper bag.

Maybe it’s not as sneaky as I think, since the healthy ingredient is right there in the name. But at least I know it’s made from real food ingredients, unlike some other chips that turn your fingers orange with a dust we know is not made from real cheese.

8: Avocado Chocolate Pudding

Ok, I’ll admit upfront that I was completely skeptical about this one. But I’m asking you to trust me and give it a chance, because it is actually exceedingly good! Creamy and smooth, requires no cooking, and you can whip it up in literally about two minutes.

I followed this recipe I found at yummytoddlerfood.com, whose post also gives you ideas on how to make it dairy-free and which cocoa powder is best.

One thing I will recommend… only make as much as you will eat right away. It separates and can start to taste a little sour once it reaches room temperature.

My girls love to have this as a special treat for accomplishing something new or extraordinary. I like it because it’s so easy to make with stealthy healthy ingredients we already have on hand!

9: Spinach, Oats, and Broccoli in Smoothies

Leading by example, this is a smoothie recipe I already make for myself at least twice a week. My kids have no idea that it’s chock-full of these stealthy healthy ingredients, as well as white sesame seeds, turmeric, and ground flaxseed!

Since my preschooler is absolutely obsessed with anything purple, it helps that I make this with antioxidant-packed blueberries, raspberries, and blackberries. That helps mask all the green foods hidden in it.

Smoothies are the primary reason I invested in the Nutribullet long ago. But it’s also been so convenient for whipping up baby food purees, salsas, and more. We have a Ninja blender too, but I find the compact Nutribullet more convenient to set up and easier to clean after, especially for smaller batch foods like this.

FAIL: Black Bean Brownies

I have no words. To protect the innocent, I won’t even tell you whose recipe I used. (But it was highly rated and on google’s page one.)

I consider myself a decent baker. But these were truly atrocious. They did not even smell good while baking, so it was extremely hard to compel my daughter even to “just try a bite.” 0/5 stars. Would not recommend.

Listen… black beans are good for you! They are loaded with fiber, folate, potassium, and protein. Dark chocolate is healthy too! It can lower the risk of heart disease, and also contains a decent amount of soluble fiber.

But the two just were not meant to be eaten at the same time. Sorry, not sorry.

10: Lentil pasta, Chickpea pasta, Soba Noodles

Rare is the kid who doesn’t love noodles. And what’s not to love? They’re slippery, messy, and fun to eat!

But the plain and simple semolina has some healthy competition. Next time your kid asks for a bowl of pasta, why not try lentil penne, chickpea fusilli, or buckwheat soba noodles?

Each of these can be used measure for measure as you would use pasta in any recipe, such as my Cheesy Chicken with Peppers and Elbows. But they each come with crazy healthy perks!

Lentil pasta has about double the amount of protein as regular pasta. It’s also higher in fiber, and gluten-free! So if your toddler struggles with constipation, inflammation, or getting enough protein, consider the wide variety of shapes of lentil pasta as a stealthy healthy alternative.

Each serving of chickpea pasta gives you twice as much protein, three times as much fiber, and nearly half the net carbs of traditional pasta. Neither of my kids has ever noticed a taste difference when I switch it up, so these bright-orange boxes are a frequent option in our house.

Soba noodles are another stealthy healthy substitute. But it’s important to read and know labels. Those that list buckwheat flour as their primary (or only) ingredient are the healthiest option.

Try to steer clear of anything labeled “soba” on the front, but containing little to no buckwheat in the ingredients. These are often packed with flavorings, salt, and other additives, negating the health factor you’re aiming for.

And be warned that they do come out a very dark color, and can be very sticky once cooked. My kids don’t seem to mind the visual difference, but some kids will be pickier.

11: Spaghetti Squash or Zoodles

Zoodles look just like pasta. Cheese sauce covers a multitude of sins.

12: Pureed Yellow Squash in Pizza Sauce or Spaghetti Sauce

Would I try zoodles and veggie sauce in the same dish? Maybe not. Too risky. But I definitely would combine this hack with hack #5 (meatballs).

FAIL: Pureed Sweet Potato in Macaroni and Cheese Sauce

Maybe I was fooling myself into thinking it was a simple as adding pureed veggies to a blue box recipe. This hack did not go over well with my kids. I wondered if they would ever trust me with serving them mac and cheese again. Then I tried…

13: Cauliflower and Carrots in Macaroni and Cheese Sauce

I had to tweak this staple meal more than a few times to get it to my liking before I took a chance on getting my girls to try it.

In the end, I used about a cup each of roughly chopped cauliflower and carrots. Steamed them and pureed them in the Nutribullet. In a saucepan, add the puree, 1 cup of sharp cheddar cheese, 1 cup whole milk, and 3 oz of low-fat cream cheese. Melt the blend together. Boil 2 cups of macaroni (see pasta alternatives listed above). Drain, then mix with the cheese sauce, stirring well.

14: Zucchini Chocolate Chip Muffins

If you’ve never baked muffins or cookies using grated zucchini, you’re missing out. A nearly flavorless vegetable in itself (but still packed with nutrition) it neither adds nor overpowers any part of the flavor profile, but keeps them moist without needing additional oils or butter.

15: Roasted & mashed butternut squash in pancakes

To be honest, I’ve never had the pleasure of trying to make anything with butternut squash before. So this was a big risk.

16: Cauliflower Rice

Ok, so officially, my daughter ate the cauliflower rice. But only when mixed in about a 1:1 ratio with regular white rice, seasoned with rice vinegar.

17: Mashed (cauliflower) “potatoes”

Again, 100% mashed cauliflower was a massive nope. It didn’t even make it to the table because it “smelled funny.” But when I mixed it about half-and-half with enough real mashed potatoes, butter, and a generous helping of distraction, this one went down the hatch.

FAIL: Cauliflower Pizza Crust

Tastes like cardboard, thinner than a cracker.

Conclusion

• 17 Hacks Kid-approved
• 4 Hacks Kid-rejected

Kids are ridiculously choosy, and their tastes are changing all the time. But I’m not mad… I’ve given my daughters full credit for all the ones they’ve TRIED, whether knowingly or not. And that will help them establish healthy and exciting eating habits for the future…

Although most of these hacks were surprising hits, I don’t fool myself that they’ll be lifelong substitutions. Likewise, I’m willing to try the failed attempts again at a later date.

And I’d love to hear if you’ve got a kid-approved healthy ingredient hack that I didn’t cover here! Be sure to leave me a note in the comments below, and maybe your own genius hack will get featured in a future post!

Share it to Save it!