4 Sneaky Recipes That Have Hidden Fruits & Vegetables But Taste Amazing For Kids

Published Jan 22, 2019 | Updated Feb 19, 2020

Trying to sneak some more servings of fruits and vegetables to your picky eater? I've tried and tested these recipes and they are working great for our family! These 2 dinners and 2 desserts are delicious and nutritious, they'll have no idea.

We recently tried some recipes that I can't wait to share! Not only are they super quick and simple, taste amazing, but they were kid-approved too.

Of course, I didn't tell the kids that I was secretly hiding their serving of fruits and veggies within these dinners and desserts. I won't tell if you don't!

All the recipes are super simple and involve a blender or food processor. Just throw it all in and you're good to go.

1. Creamy Cauliflower Alfredo

Yes, that dish that warms our souls can be made HEALTHY. And while it doesn't 100% take the place of the real deal, it is super delicious. While your kiddos may think they've got some creamy cheesy pasta on their plate they don't need to know the secret... It's mostly cauliflower!

Photo Credit: Meal Makeover Moms on Flickr

What You'll Need

  • 5-6 cups of cauliflower florets
  • 8 cloves garlic
  • 6-7 cups vegetable broth or water
  • 2 tbsp butter
  • 1/2 cup milk or milk alternative
  • 1 tsp salt
  • 1 tsp pepper
  • Pasta of choice (we recommend linguine)


  1. Bring your water or vegetable broth to a boil in a large pot and add the cauliflower. Cover for 7-10 minutes, until cauliflower is tender. Do not drain.
  2. Mince your garlic and saute it in the butter over low heat. Remove from heat before any browning happens and set aside.
  3. Get your pasta started and cook as per the directions on the package
  4. Using a slotted spoon transfer the cauliflower pieces to a blender. Add 1 cup of your broth, the sauteed garlic and butter, salt, pepper, milk. Blend for several minutes until the sauce is very smooth. Add more of any ingredients to your desired taste.
  5. Serve while it's hot!

2. Delicious Avocado Pasta Sauce

Pasta sauce can be made healthy in a variety of ways. In general, making pasta sauce from scratch is your best bet as store bought sauces are filled with sugar and ingredients I can't pronounce. This one was the easiest and quickest homemade pasta sauce I've made, and a total hit! 

Photo Credit: Marco Verch on Flickr

What You'll Need

  • 2 ripe avocados
  • 1/2 cup fresh basil leaves
  • 2 cloves garlic
  • 2 tbsp lemon juice
  • 1/3 cup olive oil
  • Salt and pepper to taste
  • Pasta of choice


  1. Get your pasta started, following the directions on the package
  2. Combine all ingredients except for the olive oil into your blender or food processor, blend until smooth. Slowly add your olive oil in a steady stream until emulsified.
  3. Combine your sauce and pasta, serve!

Extra Ideas

Our children like their pasta quite plain so I'll serve it as is to them. For myself I like to spice it up a bit with cherry tomatoes and corn!

3. Banana "Nice" Cream

What kid doesn't love ice cream?! If you prepare this sweet treat ahead of time you can easily combat the next time your child is craving some dessert and feel guilt-free since it's basically just a frozen banana. Top it with extra goodies if you please.

Photo Credit: Jules on Flickr

What You'll Need

  • 2 ripe bananas, sliced and frozen
  • 1 tsp Vanilla extract
  • 1 tbsp milk or milk alternative (we used almond milk)
  • Optional: Your own added flavours or toppings


  1. Add the frozen bananas, milk, and vanilla to a food processor and blend together
  2. Scrape the sides down occasionally and continue blending until smooth (3-5 minutes)
  3. Scoop into your bowls and serve immediately for soft serve, or, place back in freezer

Extra Ideas

Flavour: You can add in other fruit to flavour it, like strawberries or raspberries, depending on what your child likes. Other fun additions are honey, or spices. Have fun with trying different things!

Toppings: For the kids we usually add a bit of chocolate on top just to amp up their excitement. 

4. Avocado Chocolate Mousse

Mousse was my favourite dessert as a kid, and its airy and light texture meant that I could eat quite a bit of it. If only I had known of this magical concoction sooner! Made with an avocado base (yes, clearly I love avocado) this makes for the creamy texture we love but all the same flavour.

Photo Credit: Jules on Flickr

What You'll Need

  • 2 ripe avocados
  • 1/2 cup chocolate chips
  • 1/4 cup milk or milk alternative
  • 1 tsp vanilla extract
  • 2 tbsp sweetener (agave, honey, etc.)
  • Pinch of salt


  1. Melt the chocolate chips in a small bowl
  2. Combine all ingredients in a blender or food processor and blend until completely smooth
  3. Place into your serving bowls and let it chill in the fridge for 20 minutes or more (you don't have to do this, but it made it feel more like the real deal by adding this step)
  4. Enjoy!

Extra Ideas

Pudding texture: For a creamier result you can just add more milk, up to 1/2 cup, and it will be more like a pudding than a mousse

Less sugary: You can swap the chocolate chips for cocoa powder and this version will be lower in fat and sugar. If you do this, I recommend upping the sweetener a bit so that it isn't too bitter.

Have any tricks up your sleeve?

If you have any sneaky recipes that you can share I'd love to hear about them! Leave a comment below.

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