How to get your toddler to eat veggies

It’s nothing new… Toddlers have been hating vegetables for ages. There have been endless attempts at getting this to change, like cartoons based on veg-heroes and soft toys shaped like veggies – and they’re always big, strong, and smiling. 

Is it possible to get your toddler to enjoy eating veggies? Try these tips… 

Lean into variety

The options are endless so there’s bound to be at least one type your toddler likes. Give each vegetable a fair chance by offering it on multiple occasions. You could switch up the way it’s prepared – try steamed, sautéed, stir-fried, roasted or caramelised veg, or combine some (like baby spinach or carrot) with fruit in a smoothie. 

Make vegetable shopping easy by opting for those that are in season. Top tip? The sweeter-tasting veggies are always a great way to lure toddlers in. Start with carrots, corn, butternut, and beetroot. 

Full-on flavour

There’s no reason veggies should be bland. To many toddlers, veggies are an acquired taste so pair them with a familiar flavour that they love. Add extra flavour to their veg with fresh herbs and homemade dressings. 

Get playful

While being creative takes time, if it gets your toddler to eat veggies, it’ll be worth the effort! Slice, dice and create shapes, or play around with various textures, such as purées or chunky mash, crunchy, and sticky (with sauce, marinade or dressing). 

Serve their food in an extra-special plate or bowl that has their favourite characters printed on it. Or let them choose a dish in a colour they love or in an interesting shape. 

Sneak it in

Does your little one have a favourite meal? Grate some veggies into it. You could also mimic their favourites – try home-made veg nuggets instead of chicken ones.

Opt for zucchini spaghetti (you can make this yourself with a vegetable spiraliser) and cauliflower rice (or even a cauliflower pizza base), or mix veg into homemade meatballs and burger patties.

Let them choose

Toddlers are just starting to figure out their likes and dislikes, and struggle to communicate this with you. A good idea is to take them along when you go grocery shopping, and let them choose a vegetable that they think looks good. You could also create a fun chart showing various veggies and highlighting their unique traits – taste, texture, what they’re good for. 

When you’re preparing meals, allow them to watch and give input, too. This way, veggies will become more familiar to them and they have the space to make their own choices (and learn from them).

Snack smart 

Loads of pre-packed, age-appropriate snacks have hit the baby food market – they’re a huge hit with the little ones because the taste is consistent. Fresh vegetables can taste different each time you offer them to your toddler, due to the stage of ripeness, the temperature, etc. But these bags of crispy goodness are always the same in taste and texture. 

While they can’t compete with fresh veg in nutritional value, you’ll be getting them used to the idea. Why not explain the veggies that the snacks are made of – carrots, peas, sweet potato – and offer to cook them those when dinnertime comes. 

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