4 Great Vegetables for Picky Eaters and How to Serve Them.

As parents, we all know the importance of certain types of food on our children’s developmental journey. Vegetables, fats, protein, and carbs; are all necessary for our children to have a balanced energy level throughout the day and achieve all the things they are meant to.

So, eating veggies is important.

That sounds kind of obvious, and yet, what can we do if our kids are one of those picky eaters?

How can we serve vegetables to them appealingly enough to make them want to eat them?

At Spimbey, we are all about living a balanced life, which includes having eating habits that allow our children to get all the nutrients they need for their growth.

Let us dive right away into the 4 vegetables for picky eaters that are a game changer!


Serving veggies at every meal is important, and the job is easier when we have versatile vegetables that allow us to create other recipes. Carrots are a perfect example of it.

Their mild flavor, which is almost sweet in many cases, is perfect for creating other recipes our children can find more familiar or appealing.

For example,

  • You can boil them and mix them with sweet potatoes or mashed potatoes.

  • Create your own recipe for mashed carrots.

  • Throw them in the soup.

  • When cooking chicken or any other type of meat, you can always mix the veggies in the stock so they absorb some of that flavor during cooking.

Picky eating is a thing, but we can overcome that situation with creativity and great recipes.


“What? These people went crazy” is what you are probably telling yourself right now. There is no way spinach hits the list of great vegetables for kids when it tastes so bitter and almost nobody likes it.

But hear us out: when our children are picky eaters, for them to get nutrients can be particularly challenging. Spinach is among the vegetables with more nutritional content, with other minerals like iron, which are extremely important for children and adults alike. That is why is included in our list.

Spinach is great for creating smoothies or green juices, and we can attenuate the bitterness by using naturally sweet fruits like pineapple, apples, oranges, tangerines, etc. You have endless possibilities for combining these ingredients to make the final products taste amazing.

Butternut squash.

Again, another great vegetables with tons of fiber and nutrients that often taste sweet, especially when you cook them in the oven. Here are some great uses you can give to this particular vegetable:

  • Add mashed squash to desserts and other sweet recipes. This will add sweetness, fiber, and nutrients to the preparation.

  • Make soup using chicken and vegetable broth.

  • Roast them with a bit of cinnamon and sugar (artificial sweeteners are always an option. Trust us, if you have not tried this yet, just do it and thank us later. Your kids will love it.

  • You can use the butternut squash “meat” to make bread or some delicious gnocchi with pasta sauce. And let us face it, kids love colorful food, so this can work to our advantage.


Yeah, yeah, we know, but bear with us again. Cauliflower will never be among the favorite meals for people, but its versatility is what we love the most.

Just like rice, cauliflower taste just like the condiments you decide to use for cooking it. In addition to that, you can use it to create pizza crust as a non-gluten option if your family has those needs or are simply into that kind of food.

A word from Spimbey.

As usual, from Spimbey we wanted to share some thoughts about this particular theme.

Despite our children being picky eaters, we should never force them into eating something they do not want. Our children should have some control over the amount of food they are consuming since you are already in control of what they eat.

We can not force them into a plate full of Brussel sprouts and bell peppers just because it is “healthy” and they “have to eat the greens before dessert”. We want our kids to eat vegetables without developing an unhealthy relationship with food.

Furthermore, even though we have given you some advice on how to travel the situation, a registered dietitian can provide you with more accurate info and tactics on how to deal with the picky eating business.

Finally, try to expose your children to all kinds of food on their “natural” presentation and have them taste different flavors without prioritizing one type of food over others.

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