How to Get Someone Who Hates Vegetables to Eat Them

November 30, 2025 •

4 min read

A 2022 study revealed that 94.4% of Australian adults do not consume the recommended daily intake of fruits and vegetables, a statistic likely mirrored globally. For many, the challenge isn't with fruit, but with the specific bitterness and texture of vegetables, making the question of how to get someone who hates vegetables to eat them a common one. But with a little creativity and understanding, you can transform a plate of dreaded greens into a desirable dish.

Quick Summary

This guide offers effective strategies to introduce vegetables to picky eaters, focusing on flavor enhancement, texture modification, and gradual exposure. It explains how to creatively incorporate greens into meals without relying on deceptive tactics, making vegetables more appealing and less intimidating for those who dislike them.

Key Points

Understand the Aversion: Pinpoint if the dislike stems from bitterness, texture, or preparation style before choosing a strategy.
Change the Cooking Method: Roasting or grilling caramelizes vegetables, enhancing their natural sweetness and creating a more appealing texture compared to boiling.
Boost Flavor with Seasonings: Use acids like lemon juice, healthy fats like olive oil, and bold spices to make vegetables more flavorful and appealing.
Disguise Veggies in Familiar Foods: Blend vegetables like spinach or cauliflower into smoothies, or puree carrots and squash into sauces to hide them effectively.
Focus on Presentation and Dips: Make vegetables fun with creative cuts, colorful platings, or by serving them with delicious, nutrient-rich dips.
Employ Low-Pressure Exposure: Consistently offer small portions of new vegetables alongside familiar foods without pressure, knowing that repeated exposure is key to acceptance.
Involve Them in Food Preparation: Let picky eaters help choose and prepare vegetables to create a sense of ownership and curiosity around the food.

Understand the Root of the Aversion

Before you can successfully incorporate vegetables, it's crucial to understand why a person dislikes them. It's often not the vegetable itself, but the preparation, texture, or an innate sensitivity to bitter flavors. For example, a person who finds steamed broccoli mushy and bland might love it roasted until it's crispy with olive oil and spices.

Prioritize Proper Preparation and Seasoning

Bland, overcooked vegetables are a major turn-off. Use cooking methods and seasonings that maximize flavor and improve texture.

Roasting: High-heat roasting caramelizes the natural sugars in vegetables, bringing out a deeper, sweeter flavor. Drizzle root vegetables like carrots, beets, or butternut squash with olive oil, salt, and pepper before roasting.
Grilling: Grilling imparts a smoky flavor that can make vegetables more palatable. Try grilling bell peppers, zucchini, or onions.
Seasoning: Don't be afraid to use bold flavors. Herbs, spices, lemon juice, or even a sprinkle of parmesan cheese can transform a simple vegetable side dish into something special. For bitter greens, adding a dash of salt, a squeeze of lemon, and some healthy fat like olive oil can do wonders.

Introduce Them in New and Exciting Ways

Presentation matters. Instead of a pile of uninspiring vegetables, try incorporating them into familiar favorites in clever ways that change the texture or minimize their prominence.

Make fun shapes: Cut vegetables like cucumbers, carrots, and bell peppers into interesting shapes or use them to create fun 'food faces' on a plate, especially for kids.
Serve with delicious dips: A tasty dip like hummus, ranch, or a creamy yogurt-based sauce can make raw vegetables like carrots, celery, or broccoli much more appealing.
Try spiralizing: Zucchini or carrot spirals can be used as a pasta substitute or mixed in with regular pasta, offering a lighter alternative without sacrificing the feel of a traditional dish.

The “Secret Agent” Approach: Hiding Veggies in Plain Sight

While transparency is best in the long run, especially with children, there are times when a 'secret agent' approach can help increase a person's vegetable intake. This strategy works by adding pureed or finely chopped vegetables into other dishes where their texture and flavor are disguised.

Smoothies: A handful of spinach or frozen cauliflower can be blended into a fruit smoothie without affecting the taste, providing a solid nutritional boost.
Sauces: Pureed butternut squash, carrots, or zucchini can be added to pasta sauces, chilis, or stews to add nutrients and a creamy thickness.
Baked Goods: Finely grated zucchini or carrots are classic additions to muffins, breads, and cakes, adding moisture and nutrients without altering the flavor profile.
Meat Dishes: Grated mushrooms, carrots, or zucchini can be mixed into meatballs, meatloaf, or burgers to add moisture, volume, and nutrients.

Build Positive Associations Through Small, Consistent Exposure

Consistent, low-pressure exposure to new foods is key to developing a broader palate. It can take 10 to 15 exposures for a person to accept a new flavor or food.

Role Modeling: As the person introducing the vegetables, your own excitement and enjoyment can be highly influential. Talk positively about the flavors, colors, and textures you're experiencing.
Start Small: Begin by putting a very small amount of a new vegetable on the plate alongside foods the person already likes. Don't pressure them to eat it; simply having it there is a form of exposure.
Involve Them in the Process: Taking a picky eater to the grocery store or a farmer's market to pick out a new vegetable, or having them help wash and prepare it, can make them more invested in trying it.

Comparison Table: Common Vegetables and Palatability Tricks


Vegetable	Palatability Challenges	Techniques for Success
Broccoli	Bitter taste, sometimes mushy texture.	Roast it with olive oil, garlic, and parmesan until crispy. Chop finely and mix into pasta sauce.
Spinach	Earthy, leafy texture, can be slimy when cooked improperly.	Blend it into fruit smoothies. Sauté it quickly with garlic and lemon juice. Mix into meatballs or lasagna.
Zucchini	Can be watery or bland.	Spiralize it for a pasta substitute. Grate it into baked goods like muffins or breads. Grill it for a smoky flavor.
Mushrooms	"Rubbery" texture, polarizing taste.	Finely chop and mix into meatloaf or burgers. Sauté slices until browned and tender, adding them to pasta or omelets.
Carrots	Sometimes too sweet or hard.	Roast them to caramelize the sugars. Grate them into spaghetti sauce. Serve raw with dips like hummus.

Conclusion: Patience and Creativity Are Your Best Allies

Getting someone who hates vegetables to eat them is a journey that requires patience and creativity, not force. The key is to de-emphasize the negative reputation of vegetables by focusing on flavor, texture, and positive experiences. Start with small, non-threatening additions and build from there. Experiment with different cooking methods and bold seasonings, and remember that consistent, low-pressure exposure is a powerful tool for change. By approaching the challenge with an open mind, you can help someone develop a healthier relationship with food and, eventually, come to enjoy the vast and delicious world of vegetables.

The American Academy of Pediatrics provides additional resources for families dealing with picky eaters, offering expert advice and guidance on navigating mealtimes constructively.

Frequently Asked Questions

Yes, for a short-term boost. Pureed vegetables like butternut squash in mac and cheese or finely grated zucchini in chocolate bread can be very effectively disguised. However, experts caution that relying solely on 'hiding' them prevents the person from learning to enjoy the vegetables on their own.

Starting with milder, sweeter vegetables is often effective. Carrots, sweet potatoes, and corn are generally well-received. Preparing them in ways that highlight their sweetness, like roasting carrots or making sweet potato fries, can be a great first step.

Patience is key. It can take up to 10 to 15 or even more exposures for a person to accept a new food. The process should be consistent but low-pressure; simply placing the food on the plate is a form of exposure.

Bitter flavors can be balanced with sweet, salty, and savory elements. Try roasting broccoli with a bit of cheese, or sauteeing kale with garlic, olive oil, and lemon juice. The cooking method can also help soften the bitter compounds.

This depends on the individual. Some picky eaters prefer the softer texture of cooked vegetables, while others might dislike the bitterness that cooking can sometimes enhance. Offering both versions over time can help determine what works best.

Not necessarily. Pairing a new or disliked food with a familiar, enjoyable flavor is a classic 'food bridge' technique. The goal is to build a positive association. As the person becomes more accustomed to the vegetable, you can gradually reduce the amount of dip or cheese.

Serving family-style means placing all the food in the middle of the table and letting everyone serve themselves. This approach gives a picky eater a sense of control over their portion, reducing pressure and fostering a more positive relationship with food.