Hidden veg dinner recipes for kids

We all know how important it is to get your family on their way to five-a-day. But in practice, this can be a challenge. Whether you’re dealing with fussy eaters or just need some recipe ideas to sneak in extra veggies, our easy tips and expert nutrition advice will help you get more of the good stuff into your family.

• Incorporating more vegetables into the dishes they already eat

• Getting kids excited about fruit and veg

• Trying new varieties

• Cooking together

• Involving them in family meal planning

“Fruit and vegetables are sources of essential vitamins, minerals, and fibre, which are important for supporting children’s normal growth, development and overall health,” says M&S Senior Nutritionist Louisa Brunt. “Including them as part of a balanced diet can help maintain normal digestive function and support healthy weight management. For example, the vitamin A found in carrots is essential for normal vision, skin and supports the immune system.”

1. Sneak in more veggies

Add chopped or grated veg to dishes you know they’ll like, such as spaghetti bolognese or cottage pie. Try grating carrot or apple into their morning porridge, or topping their go-to cereal with sliced banana or fresh berries. “Offer fruit and vegetables in a variety of forms,” says Louisa. “Add to family meals or offered as a snack or side (frozen peas are always a winner) – it all counts.”

2. Get kids excited

“Involving children in preparing fruit and veggies can encourage their interest,” says Louisa. Bring them to the shop with you and let them see and choose different varieties, noting the different colours and textures.

3. Try something new

Keep offering different fruit and veg – even if they’re rejected, it’s all about repeat exposure and familiarity. Try a golden kiwi, some tutti fruitti grapes, a sweet-stemmed cauliflower or some multi-coloured tomatoes to add interest and excitement.

4. Cook together

You may be surprised at what your little ones will eat if they’ve helped to make it. Even the littlest eaters can help with stirring or mixing, while older kids can chop or make simple recipes.

• Baby peppers – cut up with a dip like houmous.

• Baby cucumbers – cut into wedges or pop into water to gently flavour.

• Sweet potatoes – bake them, then top with beans, or cut them into wedges and air-fry.

• Tenderstem broccoli – toss in lemon juice and serve with a yogurt dip.

• Carrots – grate into sauces, or serve raw.

• Sweetcorn – corn on the cob makes a great handheld snack, while frozen or tinned sweetcorn is great in tacos.

• Peas – toss defrosted frozen peas through pasta or blitz into a dip.

• Cherry tomatoes – pack as a snack or use to top homemade pizza.

• Tinned beans and pulses – baked beans, lentils and chickpeas all count towards their five-a-day.

• Tinned tomatoes – simmer into sauces and soups.

• Roasted red peppers – try blitzing into pasta sauce to add extra nutrients.

• Courgettes – grate into bolognese, or use to make crunchy fritters.

• Frozen spinach and avocado – great for blitzing into a smoothie.

From healthier takes on comfort food favourites to new ideas, see our 10 best recipes to help get little ones to eat more veggies. We can't guarantee clean plates, but we can guarantee you'll love them too.