20 Healthy Vegetarian Dishes for Picky Eaters

Feeding picky eaters can feel like navigating a culinary obstacle course—especially when you're trying to offer healthy vegetarian meals. The texture, color, or even just the idea of vegetables can send some kids running for cover.

But don’t worry—we’ve compiled a list of 20 delicious and nutritious vegetarian recipes designed with picky eaters in mind. From fun shapes and colorful plating to sneaky veggie hides and familiar flavors, these recipes make plant-based eating a playful, positive experience. Whether you're a parent, caregiver, or simply cooking for a fussy child, these dishes offer variety, balance, and most importantly, taste.

 

1. Rainbow Veggie & Hummus Wraps

 

A vibrant lunch with a crunch!

Ingredients:

• Wholemeal tortilla wraps
• Hummus
• Shredded carrots
• Sliced cucumbers
• Bell peppers (variety of colors)
• Spinach or lettuce

Directions:

1. Lay the tortilla flat and spread with hummus.
2. Layer in all the veggies like a rainbow.
3. Roll tightly, then slice into halves or pinwheels.
4. Secure with toothpicks if needed.
5. Serve chilled for a crisp bite.

2. Cheesy Sweetcorn Fritters with Avocado Dip

 

 

Crunchy, cheesy, and perfect for dipping.

Ingredients:

• Sweetcorn (fresh or frozen)
• Grated cheddar
• Eggs
• Wholemeal flour
• Ripe avocado, lemon juice, yogurt (for dip)

Directions:

1. Mix sweetcorn, cheese, eggs, and flour into a batter.
2. Heat oil in a pan and spoon in batter to form fritters.
3. Cook until golden on both sides.
4. Mash avocado with lemon juice and yogurt for the dip.
5. Serve warm with a side of green goodness.

 

3. Mini Spinach & Ricotta Calzones

 

 

A pizza pocket with a surprise inside!

Ingredients:

• Whole meal pizza dough
• Ricotta cheese
• Chopped spinach
• Mozzarella
• Marinara sauce

Directions:

1. Mix ricotta, spinach, and a bit of mozzarella.
2. Roll dough into small circles.
3. Spoon filling onto half, fold, and seal edges.
4. Bake at 180°C for 15–20 minutes.
5. Serve with warm marinara for dipping.

 

4. Sweet Potato & Black Bean Quesadillas with Mango Salsa

 

Sweet, savory, and perfectly gooey.

Ingredients:

• Mashed roasted sweet potato
• Black beans
• Shredded cheese
• Whole meal tortillas
• Chopped mango, red onion, lime (for salsa)

Directions:

1. Spread sweet potato, beans, and cheese on a tortilla.
2. Top with another tortilla and grill until crisp.
3. Mix mango, onion, and lime for salsa.
4. Slice quesadilla into wedges.
5. Serve with a scoop of salsa.

 

5. Broccoli & Cheddar Mini Muffins

 

Veggies baked into a cheesy muffin disguise.

Ingredients:

• Steamed chopped broccoli
• Grated cheddar
• Eggs
• Wholemeal flour
• Milk

Directions:

1. Preheat oven to 180°C and grease a mini muffin tin.
2. Mix all ingredients into a batter.
3. Spoon into muffin cups.
4. Bake for 15–20 minutes.
5. Cool slightly before serving.

 

6. Peanut Butter & Banana Rolls with Granola

 

A sweet snack that's fun to make and eat.

Ingredients:

• Whole meal tortilla
• Peanut butter
• Banana
• Granola

Directions:

1. Spread peanut butter on the tortilla.
2. Place banana at one end and roll it up.
3. Slice into bite-sized "sushi" rounds.
4. Roll in granola for crunch.
5. Serve as a snack or breakfast treat.

 

7. Veggie Packed Pasta Shells with Tomato Sauce

 

Comfort food with hidden nutrition.

Ingredients:

• Jumbo pasta shells
• Grated carrots, zucchini, spinach
• Ricotta
• Tomato sauce
• Grated cheese

Directions:

1. Sauté veggies until soft, mix with ricotta.
2. Fill cooked shells with mixture.
3. Place in baking dish and cover with sauce.
4. Sprinkle cheese on top.
5. Bake at 180°C for 20 minutes.

 

8. Mini Pizza Faces on Whole meal Pittas

 

Let kids build their own edible artwork!

Ingredients:

• Whole meal pitta breads
• Tomato sauce
• Grated cheese
• Sliced olives, bell peppers, corn

Directions:

1. Spread tomato sauce on pittas.
2. Sprinkle cheese.
3. Create “faces” using the toppings.
4. Bake for 10 minutes at 180°C.
5. Serve warm and giggle-worthy.

 

9. Cheesy Vegetable and Bean Burrito Bowls

 

A deconstructed burrito kids can mix themselves.

Ingredients:

• Cooked rice
• Mixed beans
• Sweetcorn, grated carrots, bell peppers
• Shredded cheese
• Salsa or mild dressing

Directions:

1. Arrange ingredients in small piles in a bowl.
2. Let kids mix their own combo.
3. Top with cheese.
4. Add salsa if they like.
5. Serve warm or cold.

 

10. Rainbow Vegetable Skewers with Yogurt Dip

 

 

Colorful and interactive finger food.

Ingredients:

• Cherry tomatoes, cucumber, bell peppers, baby corn
• Skewers
• Yogurt, lemon, herbs (for dip)

Directions:

1. Thread veggies onto skewers in rainbow order.
2. Mix yogurt dip with lemon and herbs.
3. Chill skewers before serving.
4. Serve with the dip.
5. Let kids enjoy building them too!

 

11. Sweetcorn & Zucchini Fritters with Tomato Relish

 

 

Crispy and sweet, with a tangy twist.

Ingredients:

• Grated zucchini
• Sweetcorn
• Eggs
• Flour
• Chopped tomatoes, onion, vinegar (for relish)

Directions:

1. Mix fritter ingredients and fry until golden.
2. Cook relish ingredients until thickened.
3. Let cool.
4. Serve fritters with relish.
5. Enjoy warm or cold.

 

12. Hidden Veggie Lentil Shepherd’s Pie Bites

 

 

A mini version of a hearty classic.

Ingredients:

• Cooked red lentils
• Mashed potato
• Finely chopped carrots, peas
• Veggie stock
• Cheese (optional)

Directions:

1. Cook veggies and lentils in stock.
2. Spoon into muffin tray.
3. Top with mashed potato.
4. Sprinkle cheese if using.
5. Bake until golden.

 

13. Cheesy Polenta Fries with Marinara Sauce

 

Golden sticks that beat regular fries.

Ingredients:

• Instant polenta
• Grated parmesan or cheddar
• Milk or broth
• Marinara sauce

Directions:

1. Cook polenta with cheese and spread to set.
2. Slice into fries once firm.
3. Bake until crisp.
4. Heat marinara sauce.
5. Serve as dip-friendly sticks.

 

14. Mini Mushroom & Spinach Pies

 

 

Savory, flaky bites packed with flavor.

Ingredients:

• Puff pastry
• Chopped mushrooms
• Spinach
• Onion
• Cheese (optional)

Directions:

1. Sauté mushrooms, onion, spinach.
2. Cut pastry into circles.
3. Fill and fold into mini pies.
4. Bake until golden.
5. Serve warm.

 

15. Veggie Rolls with Tomato Ketchup

 

Crispy rolls that sneak in the greens.

Ingredients:

• Puff pastry
• Mashed chickpeas
• Grated carrot, onion
• Spices
• Ketchup

Directions:

1. Mix veggies with mashed chickpeas and season.
2. Roll mixture in pastry.
3. Slice into bite-sized rolls.
4. Bake at 200°C for 20 minutes.
5. Serve with ketchup.

 

16. Potato & Pea Curry Pockets

 

Mild and mashy with a hint of spice.

Ingredients:

• Boiled potatoes
• Cooked peas
• Curry powder
• Pastry sheets
• Yogurt dip

Directions:

1. Mash potatoes and peas with curry powder.
2. Fill pastry and fold into triangles.
3. Bake until golden.
4. Serve with yogurt.
5. Great for lunchboxes too.

17. Cheesy Vegetable Pancakes

 

 

Savory pancakes even breakfast lovers approve.

Ingredients:

• Grated carrot, zucchini
• Eggs
• Cheese
• Flour
• Milk

Directions:

1. Mix all ingredients into batter.
2. Heat pan and cook small pancakes.
3. Flip once bubbles form.
4. Serve warm.
5. Pair with a yogurt dip or ketchup.

 

18. Rainbow Rice Paper Rolls with Peanut Sauce

 

Crunchy, colorful, and super fun to roll.

Ingredients:

• Rice paper sheets
• Shredded rainbow veggies
• Rice noodles
• Peanut butter, soy sauce, honey (for dip)

Directions:

1. Soften rice paper in water.
2. Fill with veggies and noodles.
3. Roll tightly.
4. Mix dipping sauce ingredients.
5. Serve chilled.

 

19. Sweet Potato & Spinach Hash

 

 

Soft, sautéed, and naturally sweet.

Ingredients:

• Cubed sweet potato
• Spinach
• Onion
• Olive oil
• Garlic powder

Directions:

1. Sauté onion and sweet potato until soft.
2. Add spinach and season.
3. Cook until wilted.
4. Stir well.
5. Serve as a warm side or toast topper.

 

20. Mini Veggie Burgers with Whole meal Buns

 

 

 

Kid-sized and packed with plant power.

Ingredients:

• Mashed chickpeas or beans
• Grated carrot, zucchini
• Breadcrumbs
• Wholemeal slider buns
• Lettuce, ketchup

Directions:

1. Mix ingredients into small patties.
2. Pan-fry or bake until golden.
3. Assemble in buns with toppings.
4. Serve with sweet potato wedges.
5. Let kids build their own burgers!

 

Conclusion

 

Vegetarian eating doesn’t have to mean bland or boring, especially when it comes to kids. With fun shapes, hidden veggies, and creative combinations, even the pickiest eaters can learn to love plant-powered meals.

Try mixing and matching these recipes based on what your child enjoys—and don’t be afraid to experiment. Remember, the journey to healthy eating is just that: a journey. And with a bit of imagination, every bite can be an adventure.