10 Easy Kid-Friendly Vegetable Side Dishes

Getting kids to eat their vegetables can be a constant battle for parents. However, with some creativity in the kitchen, it is possible to make veggie sides that are irresistible for even the pickiest eaters. The key is focusing on flavorful, colorful, and fun dishes.

Vegetable sides provide important vitamins, minerals, and fiber that growing kids need. For example, sweet potatoes are packed with vitamin A, vital for eye health. Broccoli contains vitamin C, which supports immune function. Carrots offer vitamin A for growth and development. When paired with lean protein and whole grains, veggie sides provide a well-rounded nutritious meal.

According to a 2021 study, only 2% of American kids eat the recommended amount of vegetables daily. Experts recommend aiming for 1-3 servings daily, depending on age. Finding ways to make veggies more appealing is crucial to ensuring kids meet these nutritional guidelines. 

The delicious recipes below make getting more vegetables into your child’s diet easy.

1. Corn on the Cob

Grilling corn on the cob brings out its sweetness and flavor. Simply coat shucked corn with butter and grill over medium heat, for 15-20 minutes. Roll in salt, and pepper, or sprinkle with parmesan cheese.

For a different take on corn, try a kid-friendly cream corn recipe. Sauté corn with butter, milk, sugar, salt, and pepper until they become creamy and delicious. This makes an equally tasty and nutritious alternative to grilled corn.

Corn contains lutein and zeaxanthin, two phytonutrients that promote eye health. It also provides a good amount of folate and magnesium. Grilled corn on the cob makes a fun finger food for kids. Pair it with burgers, hot dogs, or grilled chicken.

2. Oven Roasted Carrots

Roasting carrots brings out their natural sweetness, transforming them into a tasty kid-pleaser dish. Toss carrots with olive oil, salt, and pepper. Roast at 400F for 20-25 minutes, flipping halfway through. The high heat caramelizes the natural sugars. Kids will love the crunchy texture and sweet flavor.

Carrots provide vitamin A for healthy eyes, skin, and growth. They also contain potassium which is needed for water balance and muscle contractions. Pair roasted carrots with baked chicken or fish for a nutritious dinner. 

3. Cheesy Cauliflower Bites

By roasting cauliflower florets and coating them with a crispy, cheesy breading, you can create a vegetable side kids will devour. Toss cauliflower with oil, breadcrumbs, parmesan, and spices. Bake at 425F for 15 minutes until golden brown.

Cauliflower provides vitamin C, an antioxidant that supports immune health. The cheese and breading make this veggie irresistible. Serve cauliflower bites with chicken tenders or mac and cheese for a well-rounded meal.

4. Parmesan Green Beans

Fresh green beans roasted with olive oil, garlic, and parmesan cheese become an addictive finger food. Bake at 425F for 15 minutes, tossing halfway through. Sprinkle with parmesan just before serving.

Green beans are an excellent source of vitamin K which is important for bone health. They also provide fiber and vitamin C. Roasted green beans pair well with Italian dishes like chicken parmesan or pasta.

5. Sweet Potato Fries

Slice sweet potatoes into fry shapes, toss with oil, and bake at 425F for 20-25 minutes. Kids will love these oven-baked fries as much as the regular potato version. Serve with ketchup or ranch dressing.

Sweet potatoes offer high amounts of vitamin A in the form of beta-carotene. They also contain vitamin C, potassium, and fiber. Try sweet potato fries as an alternative to greasy fast-food fries. Pair them with a turkey burger or grilled chicken sandwich.

6. Zucchini Sticks

Breading and baking zucchini transforms it into a fun finger food for kids. Cut zucchini into sticks, and coat with breadcrumbs, parmesan, and herbs. Bake at 400F for 15 minutes until crispy. Offer marinara sauce for dipping.

Zucchini is high in vitamin C, potassium, and fiber. The crunchy texture and savory flavor make this veggie appealing to kids. Serve zucchini sticks as an appetizer or a side to pasta with meatballs.

7. Oven Roasted Broccoli

Roasting broccoli with olive oil, garlic, and lemon brings out its sweetness. Bake florets on a sheet pan at 425F for 15-20 minutes until crispy at the edges. Sprinkle with parmesan before serving.

Broccoli is known for its high vitamin C content which supports a healthy immune system. Roasting gives it a toasty flavor and crispy texture kids love. 

8. Creamed Spinach

Pureeing spinach with cream cheese, garlic, and nutmeg creates a creamy dip-like sauce kids enjoy. Saute spinach and mix with cream cheese and seasonings. Bake at 350F for 20 minutes until hot and bubbly. Serve as a dip for bread or crackers.

Spinach provides vitamin A, K, folate, magnesium, and iron. The creamy sauce makes it irresistible to picky eaters. Creamed spinach can be served as a side dish for grilled meats or chicken.

9. Cheesy Cauliflower Rice

Riced cauliflower sauteed with cheddar cheese makes a great low-carb alternative to regular rice. Simply pulse cauliflower florets in a food processor into rice-sized pieces. Cook over medium heat until tender, then mix in shredded cheddar.

Cauliflower is an excellent source of vitamin C and fiber. Serve cheesy cauliflower rice with chicken fajitas or with turkey chili.

10. Honey Glazed Carrots

For a sweet side dish, simmer peeled carrot coins in honey, lemon juice, butter, and thyme. Cook over medium heat for 10-15 minutes until carrots are fork-tender. The honey glaze gives the carrots a candied flavor kids love.

In addition to vitamin A, carrots contain fiber which aids digestion. The lemon juice adds vitamin C. This simple side can pair with various entrees like baked fish, meatloaf, or chicken.

Conclusion

Getting kids to eat more vegetables can feel like an uphill battle. However, with delicious recipes like oven-roasted carrots, sweet potato fries, and cheesy cauliflower rice, you can create veggie sides they’ll look forward to eating. Focus on colorful and naturally sweet produce like carrots, sweet potatoes, and corn. Cook veggies in fun, kid-friendly ways like oven frying or coating in cheese. 

With a little creativity in the kitchen, you can ensure your kids get all the nutritional benefits vegetables provide for growth and health.