How to Get Kids to Eat Vegetables

Getting veg off plates and into the tummies of kids is the plight of plenty of parents. The bitterness of leaves and greens just doesn’t always work for taste buds that crave sweet things!

It’s part of the reason we’ve developed 10 new everyday favourite recipes with all kinds of families in mind. They’ve been tried and tested, getting the seal of approval from parents and kids all over the country. As we created them, we uncovered plenty of smart mealtime insights, so we’ve gathered 10 simple tips to help you encourage more veg at home.

Looking for an easier way to cook mid-week meals or a food box that truly works for the whole family? Sign up for a Gousto food box today and get deliciousness delivered right to your door.

10 Ways to Get Kids Eating More Vegetables

Getting little ones excited about greens can feel like a daily challenge, especially if you’re cooking healthy meals for fussy eaters. But with a few clever tweaks, veggies can quickly become the heroes of family dinnertime.

To help you get started, we’ve rounded up 10 easy, kid-friendly ways to boost the veg in their meals, and if you need extra inspiration, our healthy meal boxes are packed with recipes even the pickiest eaters can get behind.

1. Get Creative With Texture

Kids often recognise (and reject) veg the moment it hits the plate, so changing up the texture can make all the difference. Try grating, spiralising or finely chopping veg into dishes they already love, from courgetti stirred into spaghetti to grated carrot shaped into fun little patties.

2. Get the Timing Right

Overcooked veg can be mushy and instantly off-putting. Keeping things lightly steamed, roasted, or sautéed helps vegetables stay sweet, bright, and much more appealing to younger palates.

3. Gently Soften Strong Flavours

Because kids naturally dislike bitterness, softening the flavour of veg can make them much easier to enjoy. Roasting to caramelise edges, adding a little plant-based butter, or pairing veggies with familiar flavours helps them taste smoother and more comforting.

4. Blend Veg into Sauces

If seeing the vegetables is half the battle, blending them into sauces is a great workaround. Soups, pasta sauces, curries, and stews can hide everything from mushrooms to squash while keeping the dish colourful, fun, and familiar.

5. Layer Up Veg in Family Favourites

Hearty dishes like lasagne, cottage pie, and enchiladas are perfect vehicles for extra veg. Tuck softer vegetables between layers or stir chopped spinach, lentils, or mushrooms through the filling to boost nutrition without changing the taste.

6. Make Veg Fun to Eat

A bit of creativity can completely change how kids feel about vegetables. Give broccoli silly names, cut peppers into stars, or turn carrot sticks and dips into a “taste test” to make trying veg feel playful instead of pressured.

7. Use Their Sweet Tooth to Your Advantage

Since most kids naturally enjoy sweeter flavours, starting with sweeter veg can help build confidence. Roasted carrots, sweetcorn, butternut squash, or coconut-milk-based curries feel comforting and familiar while still adding lots of goodness.

8. Let Kids Take the Lead

Kids are more likely to eat vegetables when they feel involved in the process. Let them choose produce at the supermarket, wash veg in the sink, sprinkle herbs, or build their own wraps or bowls so they feel in control of what’s on their plate. Our Fiesta Chicken Fajitas are a perfect place to start.

9. Put Veggies Out First

Offering veg when kids are most hungry (like before dinner) is a simple, powerful trick. A few colourful sticks with hummus, yoghurt dip or salsa give them a chance to explore vegetables without pressure.

10. Keep It Positive and Low-Pressure

Children learn from what they see, so eating your veg enthusiastically and talking positively about food sets a powerful example. Stay relaxed, avoid forcing bites, and keep offering veggies in different ways — it can take several tries for a new flavour to click, and consistency matters more than perfection.

Ready to Make Veg-Filled Mealtimes Easier?

Helping kids eat more vegetables doesn’t happen overnight. It’s all about gentle exposure, fun experiments, and finding the flavours and textures that actually work for them.

And you don’t have to do it alone. Gousto’s family-friendly and everyday favourite recipes make adding vegetables simple, tasty, and completely stress-free, with colourful dishes that even cautious eaters will try.

Explore balanced recipes, kid-approved flavours and weekly menus designed to make mealtimes smoother for everyone.