7 Tricks to Get Kids to Love Veggies

Ask any parent what the hardest part of mealtime is, and chances are they’ll mention vegetables. Whether it’s broccoli battles or spinach stand-offs, getting kids to eat (and enjoy) their veggies can feel like a never-ending struggle.

But it doesn’t have to be that way. With a little creativity and patience, you can help your child build a positive relationship with vegetables — no sneaky tactics or bribery required. Here are seven tried-and-true tricks that make veggies more fun, approachable, and downright tasty.

7 Tricks to Get Kids to Love Veggies

These strategies are designed to reduce mealtime stress and help your child become more open to trying (and liking) new vegetables.

Start small and often: Offer tiny portions regularly — even just one bite. Familiarity builds comfort over time.
Pair with a favorite: Combine veggies with a food your child already loves, like dipping carrots in ranch or adding spinach to grilled cheese.
Make it a game: Try taste tests, “rainbow veggie challenges,” or let kids rate different vegetables like a food critic.
Involve them in cooking: Kids are more likely to try something they helped wash, chop, or stir into a recipe.
Try different textures: Roasted, steamed, raw, blended — one preparation might be a hit while another is a miss.
Use fun shapes and colors: Spiralized zucchini, bell pepper strips, or cute veggie cutters can boost appeal.
Lead by example: When you show enjoyment while eating veggies, your child picks up on that enthusiasm.

Real-Life Tip

One mom shared how her picky eater finally embraced vegetables when they started a “veggie of the week” routine. Each week, they picked one vegetable to learn about, cook together, and rate after dinner. Her child loved being the judge, and over time, their list of “likes” grew from one to over ten veggies!

Further Insights

Helping kids develop veggie-friendly habits goes beyond the dinner table. Here’s what science and experience suggest works best:

Repeated exposure matters: It can take 10–15 tries before a child accepts a new food — don’t give up too early.
Pressure can backfire: Encouragement is good, but forcing bites often increases resistance.
Presentation affects perception: Bright, colorful veggies served with dips or in fun shapes feel more like a treat.
Kids have stronger taste buds: They may be more sensitive to bitterness — roasting veggies can mellow flavors.

Advanced Recommendations

If your child already enjoys a few veggies or you’re ready to go beyond the basics, try these expert-approved strategies:

Grow your own: Even a small windowsill herb garden can get kids excited about eating what they’ve nurtured.
Teach veggie literacy: Books, puzzles, or videos about vegetables can build curiosity and reduce resistance.
Incorporate into smoothies: Add spinach, carrots, or avocado to fruit smoothies for a fun (and tasty) twist.
Offer a veggie “buffet” night: Let kids build their own plate from a spread of colorful vegetable options.
Let them prep school snacks: Giving kids ownership over what goes in their lunchbox increases the chances they’ll eat it.

Takeaway

Turning veggies into a regular, accepted part of your child’s diet takes time, but every small step counts. Stay consistent, stay positive, and celebrate progress — even if it’s just a single carrot stick. The goal isn’t perfection — it’s helping your kids build confidence, curiosity, and comfort around vegetables for life.