How to Get Picky Eaters to Love Pasta & Veggies

Every parent knows the struggle of sitting down to dinner only to hear, “I don’t like that!” Getting kids to eat vegetables — and enjoy them — can feel like an impossible task. But don’t worry: there are tried-and-true ways to encourage healthy eating without mealtime battles.

The secret? Combine familiar favourites, like pasta, with hidden (or not-so-hidden) nutrition. Pasta is a comfort food that kids love, and it’s the perfect canvas for slipping in extra vitamins and minerals.

Here are some fun, creative strategies to help picky eaters discover that veggies aren’t so scary after all.

1. Add Blended Veggies into Pasta Sauces

This is a classic parent hack — and it works wonders. Simply blend vegetables like carrots, zucchini, spinach, or cauliflower into pasta sauces. Kids won’t even notice they’re there, but they’ll still get all the goodness.

• Tomato sauce upgrade: Blend in carrots and red peppers for natural sweetness.

• Creamy sauces: Pureed cauliflower or butternut squash adds creaminess and nutrients without changing the taste.

• Pesto twist: Add spinach or kale to traditional basil pesto for an extra green boost.

👉 Pro tip: Keep textures smooth for picky eaters who might notice “bits.”

2. Use Fun Shapes to Make Pasta More Exciting

Presentation matters — especially for kids. Pasta in fun shapes (like stars, shells, or little animals) makes dinner more playful and appealing.

Pair these fun shapes with bright-coloured sauces, like vibrant tomato or golden pumpkin, to make the plate even more inviting. When food looks exciting, kids are more likely to give it a try.

3. Offer “Build Your Own Pasta” Nights

Kids love having control over what goes on their plate. A “build your own pasta” night lets them feel in charge while you sneak in healthy options.

Set up a pasta bar with:

• Plain pasta as the base.

• A couple of sauce choices (one classic, one with hidden veggies).

• A selection of toppings: cheese, peas, broccoli, mushrooms, or grilled chicken.

Kids will have fun choosing, and they’ll often surprise you by trying something new just because it’s presented as a choice.

4. Make Veggies the “Toppings”

Instead of hiding veggies, sometimes it helps to celebrate them. Try topping pasta with a sprinkle of roasted sweetcorn, colourful bell peppers, or peas. When they’re seen as a garnish rather than the main event, kids may be more open to trying them.

5. Keep Portions Small & Familiar

For picky eaters, big portions of something “new” can feel overwhelming. Introduce veggies gradually in small amounts, always alongside pasta they already love. Familiar flavours create comfort and lower resistance to trying new foods.

Why Our Kids Meal Range Works for Picky Eaters

At The Pasta Factory, we understand that parents want convenience without compromising nutrition. That’s why our kids meal range is designed to:

• Include hidden veggies blended into sauces.

• Feature fun pasta shapes kids love.

• Balance flavour and nutrition, so mealtime is stress-free.

👉 With a little creativity (and some help from our kids meals), picky eaters can learn to love pasta and veggies. Dinner becomes a time for smiles, not struggles.