How to Get Toddlers to Eat Vegetables

Toddlers don't always love the idea of eating vegetables. Luckily, there are lots of tips and tricks that can help you turn your picky eater into a veggie-lover. It's most important to set an example by eating a variety of different vegetables yourself, but you can also help your toddler adjust by serving smaller quantities of vegetables or turning eating veggies into a game. Add vegetables to things like smoothies, dips, or breads for yummy vegetable-infused foods.

Method 1
Method 1 of 3:

Encouraging Good Eating Habits

  1. Step 1 Set an example by eating lots of vegetables yourself.
    [1] Your toddler looks up to you as a role model, and by letting your child see you eat lots of different veggies, they’ll be much more tempted to try them out for themselves.[2]
  2. Step 2 Expose your toddler to a wide range of vegetables.
    [3] There are so many vegetables in a variety of different colors, textures, and sizes. Make sure you offer your toddler all different types of vegetables so that they get to taste lots of different options to find ones they like.[4]
    • Try giving your toddler veggies like asparagus, cauliflower, eggplant, pumpkin, or sweet potatoes.
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  3. Step 3 Choose fresh vegetables to eat for a better taste.
    Fresh vegetables tend to taste better than pre-packaged, frozen, or canned ones. If possible, visit the produce section each time you’re hoping to cook vegetables to pick out the freshest, tastiest ones.[5]
    • You can even have your toddler help pick them out at the grocery store.
  4. Step 4 Wait until your toddler is super hungry before giving them vegetables.
    If a toddler’s small tummy is full of pretzels or fruit juice, they won't have room for vegetables at meal time. Try to avoid letting your toddler snack constantly throughout the day so that they’re hungry and more willing to eat some veggies.[6]
    • If your child needs a snack, try offering some veggies with dip like ranch dressing or peanut butter.
    • Don't give in when your child insists on unhealthy snacks.
    • Don't use this strict approach unless you go over it with your pediatrician first. If your toddler isn't healthy enough, this might not be a good idea.
  5. Step 5 Put the veggies on their plate even if they’re not going to eat them.
    [7] If your toddler rejects a certain vegetable, continue to put it on their plate at meal time even if they’re not interested. Simply getting familiar with the vegetable is super important—kids sometimes need to be exposed to a food 10 times before they’re ready to try it.[8]
  6. Step 6 Stay consistent in encouraging your toddler to eat veggies.
    Once you commit to getting your toddler to eat their vegetables, you have to continue to encourage them each time veggies are served.[9] Stay positive and avoid giving in to their wishes to not try new (or old) veggies.[10]
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Method 2
Method 2 of 3:

Making Vegetable Eating More Enjoyable

  1. Step 1 Give your toddler a choice between which vegetables they’d like to eat.
    This makes the toddler a little more comfortable with the idea of eating veggies and also makes them feel like they have power. If you’re trying to decide between a couple of veggies for dinner, ask your toddler which one they’d prefer to eat.[11]
    • For example, ask your child if they’d rather have corn on the cob or fresh green beans for dinner.
  2. Step 2 Let your toddler help you cook the veggies.
    [12] It helps kids to see how their food is prepared, making them more comfortable with the idea of eating it.[13] Ask your toddler to help you wash the lettuce or cucumbers, or let them choose whether the broccoli should be roasted or steamed.[14]
    • Even just letting your toddler watch how the vegetables are cooked can be helpful for them.
    • Try foods that incorporate an element of play and creativity, like raisin ants on a celery or carrot log, or arranging a plate of vegetables into a face.
  3. Step 3 Serve smaller quantities to make the veggies seem less daunting.
    Piling a bunch of vegetables onto your toddler's plate can make the task of eating them seem overwhelming. Put a spoonful of veggies onto their plate that they're more likely to eat, making sure to balance them out with other parts of the meal as well.[15]
  4. Step 4 Encourage your toddler to take one bite of the veggies.
    Instead of saying that they have to eat all of the vegetables on their plate, ask that your child take at least 1 bite so they can taste the food. Forcing them to eat all of the vegetables will only make them less inclined to taste them, and it can be a discouraging task.[16]
    • If they won’t take a bite, consider a smaller step, such as licking the vegetable.
    • Ask your toddler to try one bite of the vegetables even if they've already tasted them before.
  5. Step 5 Turn eating veggies into a game.
    Tell your toddler to see who can eat the most veggies between their siblings or parents, or make up a story about why eating the vegetables is important. This encourages your toddler to eat their vegetables while also making mealtime fun.[17]
    • For example, tell your toddler to pretend that eating their green beans will give them superpowers, or see if they can eat 3 bites of veggies for 3 bites of dessert.
    • Keep a running competition among your children to see who can eat the most veggies and give a prize that isn't food-related.
  6. 6
    Serve your toddler vegetables prepared in many different ways. Sometimes, children will like one way of cooking a vegetable, but not eat the same vegetable when it is prepared in any other way. Try out different methods of preparation to create different textures and tastes.[18]
    • For example, carrots can be steamed, sauteed, roasted, or eaten raw. Your child might like the crunch of a raw carrot or enjoy the softness of a steamed one.
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Method 3
Method 3 of 3:

Creating Yummy Veggie Foods

  1. Step 1 Make vegetable muffins or breads for tasty baked goods.
    You can find great recipes for different types of breads and muffins, such as zucchini, pumpkin, or carrot. This will help mask the taste of the vegetables, and you can even add a little bit of butter on the bread or muffin once it’s cooked for a yummy treat.[19]
  2. Step 2 Mix veggies into smoothies
    for a nutritious drink option. You’ll need to balance out the veggies in the smoothie with other things like fruits or milk. Choose fruits that your toddler likes, such as bananas or blueberries, and add in some greens like spinach, kale, or carrots.[20]
    • You can also add peanut butter to the smoothie to mask the taste of the veggies.
  3. Step 3 Create veggie popsicles for a cold treat.
    Similar to a veggie smoothie, a veggie popsicle can be made by blending veggies and fruits together in yummy combinations. Pour the mixture into a mold to create the popsicle, setting the popsicles in the freezer so they get nice and cold.[21]
    • Try putting ingredients such as carrots, mangoes, and raspberries into the popsicles.
  4. Step 4 Cook a veggie pizza when you need a quick meal.
    Pizzas are great canvases for adding veggies, as you can choose exactly how many and which kinds you’d like to add while making them. Make your own pizza, adding toppings like spinach, peppers, onions, or mushrooms.[22]
    • Layer the vegetable toppings under the cheese when you make the pizza so that they aren’t the first thing your toddler sees when they’re going to take a bite, if desired.
  5. Step 5 Scramble eggs...
    Scramble eggs with veggies in them for a nutritious breakfast. If your toddler likes eggs, add some veggies like spinach, peppers, onions, or tomatoes to the eggs before scrambling them to offer different tastes and textures. You can even add a little salt or cheese to enhance the taste.[23]
    • You can make a veggie omelet, too.
  6. Step 6 Serve raw veggies with a yummy dip for a quick snack.
    This is a great way to get kids to eat raw vegetables while on-the-go. Chop up carrots, celery, or cucumbers and dip them in a dip such as ranch dressing or peanut butter.[24]
  7. Step 7 Add some veggies in a cheesy dish for a good meal.
    Cheese makes everything taste better, including vegetables! Put veggies like broccoli, peppers, or onions in a cheese dish like macaroni and cheese, a cheese quesadilla, or even a cheese dip.[25]
    • You could even try adding veggies to a grilled cheese sandwich or cheesy potatoes.
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Expert Q&A

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  • Question
    How to deal with a picky eater toddler?
    Amy Chow
    Amy Chow
    Registered Dietitian
    Amy Chow is a Registered Dietitian and the Founder of BC Dieticians, a group of certified dieticians collaborating on an online directory to provide a central hub of qualified nutrition experts based in British Columbia (BC), Canada. With over ten years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder recovery. Amy holds a Bachelor’s degree in Nutritional Sciences from McGill University. She gained her clinical experiences at residential and outpatient eating disorder treatment programs, as well as at BC Children’s Hospital, before starting her own business. She has been featured on Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Collective, Parentology, Save on Foods, National Eating Disorder Information Centre (NEDIC), and Joytv.
    Amy Chow
    Amy Chow
    Registered Dietitian
    Expert Answer
    To encourage picky eaters such as toddlers, Is to expose them to the food as often as possible. Repeated exposure to foods such as fruits and vegetables will allow them to play with the food, touch it, and help them learn to like a specific food later on. Offer structured meals and snacks at scheduled times and close the kitchen in between these times.
    Thanks! We're glad this was helpful.
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  • Question
    How can I encourage my child to eat more veggies?
    Shaun Berger, MD
    Shaun Berger, MD
    Board Certified Pediatrician
    Dr. Shaun Berger is a board certified Pediatrician based in the San Diego, California metro area. Dr. Berger provides comprehensive primary care for newborns, children, and adolescents, focusing on preventive medicine. Dr. Berger earned a BA in Psychology from the University of California, San Diego and an MD from the University of Illinois at Chicago. Dr. Berger then completed a residency at the UCSF/Fresno Community Medical Centers/Valley Children’s Hospital where he was elected Chief Resident. He has been awarded the UCSF Foundation Award and is a Fellow of the American Academy of Pediatrics.
    Shaun Berger, MD
    Shaun Berger, MD
    Board Certified Pediatrician
    Expert Answer
    Give your child the opportunity to taste everything. Sometimes you just need to change the texture or taste of a vegetable by changing how you prepare it. You may have to experiment blending them with other foods. Another great hint is if you have your children help you cook, you can make it fun. If they're involved in the activity and they see the fresh ingredient go in and then they see what they made, they may be more willing to try the other stuff.
    Thanks! We're glad this was helpful.
     Thank you for your feedback.
     If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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References

  1. ↑ Amy Chow. Registered Dietitian. Expert Interview
  2. ↑ http://www.summertomato.com/11-proven-ways-to-get-kids-to-eat-more-vegetables
  3. ↑ Amy Chow. Registered Dietitian. Expert Interview
  4. ↑ Shaun Berger. Pediatrician. Personal interview. 17 April 2020.
  5. ↑ https://www.eatthis.com/how-get-kids-to-eat-vegetables/
  6. ↑ https://www.eatthis.com/how-get-kids-to-eat-vegetables/
  7. ↑ Amy Chow. Registered Dietitian. Expert Interview
  8. ↑ https://www.eatthis.com/how-get-kids-to-eat-vegetables/
  9. ↑ Amy Chow. Registered Dietitian. Expert Interview
  1. ↑ http://www.summertomato.com/11-proven-ways-to-get-kids-to-eat-more-vegetables
  2. ↑ https://www.eatthis.com/how-get-kids-to-eat-vegetables/
  3. ↑ Amy Chow. Registered Dietitian. Expert Interview
  4. ↑ Shaun Berger. Pediatrician. Personal interview. 17 April 2020.
  5. ↑ https://www.eatthis.com/how-get-kids-to-eat-vegetables/
  6. ↑ https://yourkidstable.com/how-to-get-your-kid-to-eat-vegetables/
  7. ↑ http://www.summertomato.com/11-proven-ways-to-get-kids-to-eat-more-vegetables
  8. ↑ http://www.summertomato.com/11-proven-ways-to-get-kids-to-eat-more-vegetables
  9. ↑ Shaun Berger. Pediatrician. Personal interview. 17 April 2020.
  10. ↑ https://www.lifewithmylittles.com/how-to-get-your-toddler-to-eat-more-vegetables/
  11. ↑ https://www.lifewithmylittles.com/how-to-get-your-toddler-to-eat-more-vegetables/
  12. ↑ https://www.lifewithmylittles.com/how-to-get-your-toddler-to-eat-more-vegetables/
  13. ↑ https://www.whattoexpect.com/toddler/photo-gallery/get-your-toddler-to-eat-vegetables.aspx
  14. ↑ https://www.whattoexpect.com/toddler/photo-gallery/get-your-toddler-to-eat-vegetables.aspx
  15. ↑ https://yourkidstable.com/how-to-get-your-kid-to-eat-vegetables/
  16. ↑ https://www.lifewithmylittles.com/how-to-get-your-toddler-to-eat-more-vegetables/

About this article

Amy Chow
Co-authored by:
Amy Chow
Registered Dietitian
This article was co-authored by Amy Chow. Amy Chow is a Registered Dietitian and the Founder of BC Dieticians, a group of certified dieticians collaborating on an online directory to provide a central hub of qualified nutrition experts based in British Columbia (BC), Canada. With over ten years of experience, Amy has a special interest in pediatric nutrition, food allergy management, and eating disorder recovery. Amy holds a Bachelor’s degree in Nutritional Sciences from McGill University. She gained her clinical experiences at residential and outpatient eating disorder treatment programs, as well as at BC Children’s Hospital, before starting her own business. She has been featured on Find BC Dietitians, Dietitians of Canada, Food Allergy Canada, Recovery Care Collective, Parentology, Save on Foods, National Eating Disorder Information Centre (NEDIC), and Joytv. This article has been viewed 8,819 times.
5 votes - 100%
Co-authors: 10
Updated: November 28, 2021
Views: 8,819
Thanks to all authors for creating a page that has been read 8,819 times.

Reader Success Stories

  • Toddler Mom

    Toddler Mom

    May 17, 2022

    "My toddler is not a full on veggie lover, but at least now he eats a little bit!"

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