Getting toddlers to eat their veggies can feel like an endless battle of wills. If you’ve ever set down a plate with even the smallest portion of green vegetables, only to watch them get pushed aside (or fed to the dog), you’re definitely not alone. It’s a challenge so many of us face, and sometimes it takes a mix of patience, creativity, and maybe even a few taste tests to find what works.
I’ve definitely been through lots of trial and error of finding ways to make veggies a regular part of my kids' meals without the tears and tantrums. So if you're wondering how to get kids to eat vegetables, I'm here to share a few tips that have helped keep veggies on my kids’ plates—without the fuss.
Why toddlers resist veggies and how to change it
Convincing picky toddlers to eat vegetables is no easy task. Their swift “nope” to anything green or leafy can be exasperating, to say the least.
But with some creativity (and a good dose of patience), vegetables can gradually become a staple in their diet. If you've been frantically Googling “how to get picky toddler to eat vegetables” before and after mealtimes, here are a few tried-and-true strategies to make veggie time a little easier for everyone.
The importance of vegetables in a toddler's diet
Getting veggies onto your toddler’s plate (and actually eaten) doesn’t have to be a mysterious art. With a few purposeful approaches, it can be easier than you think—and the benefits are worth it. Here’s why adding greens (and oranges and yellows and everything in between) to their meals is so important:
- Nutrient powerhouses: Veggies are loaded with vitamins and minerals that fuel growth and development.
- Happy stomachs: Fiber-rich vegetables keep their little digestive systems in check.
- Immunity boosters: The antioxidants in veggies give their immune system a helpful boost.
- Brain food: Certain veggies contain nutrients that support brain development.
- Healthy habits for life: Starting early makes eating vegetables a natural, enjoyable part of their routine.
Common reasons why toddlers say no to vegetables
So why do toddlers often push away their greens or stare at them with suspicion? Here are some potential reasons:
- Taste and texture: With extra-sensitive taste buds, toddlers often find certain flavors and textures—especially bitter greens—too intense.
- Developmental stage: Toddlers are naturally in a “picky eating” phase, where familiar foods feel safer, and trying new things (like veggies) can seem risky.
- Following habits: Little ones love to mimic, so if they see older siblings or friends avoiding veggies, they might follow.
- Power struggles: Mealtime is often where toddlers start testing boundaries, and refusing veggies is one way they look to show their independence.
How to get kids to eat vegetables
Like so many moms, I've spent plenty of time figuring out how to get kids to eat veggies in a way that feels doable and sustainable. That's meant scouring tips, trying different approaches, and starting small—with a few kitchen essentials and some kid friendly veggies. These early wins built my confidence, and for the most part, veggies have become just another part of our meals. I'm sharing what I’ve learned about making vegetables a regular, tantrum-free part of your toddler’s diet.
How to get toddler to eat veggies: must-have essentials
Here are some essentials that made veggie time much simpler with my kids:
- Blender: Perfect for making smoothies packed with veggies.
- Crinkle knife cutter: Adds a fun texture to sliced veggies, making them more fun and appealing.
- Mini muffin pan: Great for veggie-packed muffins.
- Silicone baking mats: Make it easy to roast veggies without sticking.
- Veggie spiralizer: Turns vegetables into kid-friendly noodles.
- Fun-shaped cookie cutters: Transform veggies into exciting shapes they'll love.
The best kid-friendly vegetables to start with
Finding the right vegetables to start with can make all the difference. Here's are some of the more kid-friendly options:
- Carrots
- Sweet potatoes
- Peas
- Bell peppers
- Cucumber
- Broccoli
- Zucchini
How to get fussy eaters to eat vegetables (and keep it simple)
When it comes to getting toddlers on board with veggies, your approach matters. From adding a handful of greens into familiar meals to serving up crunchy, air-fried bites, there are simple ways to work vegetables into their day.
Add vegetables to their favorite meals and sauces
I love adding veggies to meals and sauces you know your kids already love. Like mixing a handful of spinach into pasta sauce or blending carrots right into mac and cheese.
Offer a variety of textures and flavors
Sometimes, offering a mix of raw and cooked vegetables can help toddlers discover new flavors and textures that they enjoy. Try serving roasted sweet potato wedges, crispy cucumber sticks with a Greek yogurt dip, or even colorful bell pepper strips for a tasty variety.
Toddler won't eat anything but snacks?
Have a toddler that won't eat anything but snacks? Try serving veggie-based snacks like carrot sticks with hummus or some creamy avocado with bell peppers. Smoothies are also a fun, easy way to incorporate veggies into toddler food. Blend spinach with banana and almond milk for a creamy green shake, or mix carrots with mango and orange juice for a sweet, vitamin-packed treat they’ll actually enjoy.
Air-fry vegetables
Air-fry vegetables to make them crispy and delicious, which can help your toddler enjoy them. Try tossing broccoli florets with olive oil and seasoning or zucchini fries in the air fryer.
Model healthy eating habits
Children learn by watching, so eat those veggies! When they see you enjoying a variety of colorful vegetables, they're more likely to try and enjoy them too.
Involve them in the process
Getting your toddler involved in the process of choosing and preparing vegetables can spark their interest even more. Take them with you to the market to pick out fresh produce, and let them help wash and prep veggies for meals. Not only is it a fun activity to do together, but it can also encourage your toddler to be more adventurous with their food choices.
how to get toddler to eat veggies
Boost your toddler’s nutrition with Hiya Kids Daily Greens + Superfoods
And if you're looking for another simple way to boost your toddler's nutrition, try adding Hiya Kids Daily Greens + Superfoods to their routine.
I’ve trusted their kids’ multivitamin and probiotics, so I was excited to try this green powder that’s safe, effective, and surprisingly tasty.
Hiya Kids Daily Greens + Superfoods is a standout choice for kids' nutrition
Hiya Kids Daily Greens + Superfoods is an amazing option when it comes to kids' nutrition. Packed with 55 whole-food-sourced ingredients, it supports brain power, energy, growth, digestion, and immune health—all without added sugar, dairy, or gluten.
Hiya’s commitment to safety is impressive—each batch is third-party tested and meets the highest safety standards.
You can start a monthly subscription which includes a fun, refillable canister for your little one to decorate and a 30-day supply that makes adding this nutrition-packed powder to their days pretty effortless.
Key nutrients in every scoop
Every serving is packed with essential nutrients to support your child's growth and health. With vitamin d, calcium, phosphorus, magnesium, and protein, plus whole food ingredients like organic fruits, vegetables, and digestive enzymes, it’s a simple addition to your toddler's daily routine.
How to easily add Hiya to your toddler’s diet
Adding Hiya to your toddler’s routine honestly couldn’t be simpler—just stir it into milk (or almond milk, cashew milk, etc.), and you’re set! With a chocolatey taste kids actually enjoy, it’s an easy win for boosting nutrition every day.
I hope these tips make it easier to tackle those tricky toddler eating habits and make mealtimes a little smoother. Check out these blogs for more helpful tips on everything from toddler sleep to helping your toddler take medicine.
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