Hidden Fruit & Veggie Recipes

Do you worry about your child eating enough fruits and vegetables? Does it seem like they only want to eat fruit snacks and cookies? According to Health.gov, children should eat at least 3 servings of veggies and 2 servings of fruit per day. If you’re struggling to get your child to eat healthy foods, here are some delicious “hidden fruit & vegetable” recipes for every meal of the day!Breakfast

  • Avocado Banana Muffins are a nutrition packed breakfast that includes avocados, bananas, honey, eggs, and dark chocolate chips. Instead of reaching for prepackaged muffins that are full of sugar, these healthy alternatives taste great and will provide your little one with the energy they need to get through the day, without a sugar crash later on. Avocados contain nearly 20 vitamins and minerals, and bananas are rich in potassium.
  • Pancakes are a breakfast staple! To make them a little healthier, try these Carrot Pancakes. Simply chop up some carrots and blend them into the batter. The carrot taste is subtle, but will still provide them with the nutritional benefits, including vitamins A, C, D, E, and K.
  • Sweet Potato Banana Bites are easy to make, include only 4 ingredients, and are healthy & delicious. These bite-sized snacks are perfect if you’re on the go, and include sweet potatoes, bananas, nut butter (or alternative for allergies), eggs, and optional mix-ins (Chocolate chips, chia seeds, applesauce, fruit, or zucchini). Sweet potatoes are a nutritional powerhouse full of vitamins, minerals, and fiber.
  • Carrot Butternut Whole Grain Muffins are full of ingredients that will keep your little one energized all day long including whole wheat, butternut squash, and carrots. Butternut squash is an excellent source of fiber and vitamin B6, which promotes proper functioning of the nervous and immune systems.


  • Who doesn’t love pizza? These Veggie Packed Pizza Rolls will please even the pickiest of pallets, while also providing a sauce packed with nutritious vegetables. If your child does not like the different textures of vegetables, these pizza rolls eliminate that issue by “hiding” the veggies in the sauce. There are nine different vegetables in this delicious recipe: orange bell peppers, red bell peppers, green bell peppers, carrots, golden cherry tomatoes, mushrooms, red cherry tomatoes, and even…spinach! These pizza rolls cook quickly, and you can freeze extras (if you have any left!) and easily warm them up for a quick meal.
  • Pumpkin Mac & Cheese Cups put a nutritious spin on a classic recipe! These mac & cheese cups are easy to make and freeze to use throughout the week. By adding pumpkin puree, your child will enjoy nutritional benefits such as increased heart health from the fiber, potassium, and vitamin C content. That’s right – mac & cheese can be good for your heart!


  • Sweet Potato Alfredo puts a new twist on a beloved recipe! The only extra step you’ll need to take is adding sweet potato puree to your favorite alfredo sauce. Your kids will love the added creaminess and sweetness from the sweet potato, and you’ll love the added nutrition!
  • Your picky kids will love these Mouth Watering Hidden Veggie Meatballs! The secret is blending spinach, tomatoes, onions, and peppers until smooth and mixing this into the meat. After you’ve created your meatballs, simply cook them in the crock pot and put them on top of your favorite pasta. Simple and healthy!

The Inspire Kids Montessori family hopes you enjoy these recipes! Do you have any hidden veggie recipes your family loves? Share them with us in the comments.