Why We Don't Hide Broccoli in Brownies (for the Picky Eater)

One of the more challenging hurdles we face as parents when it comes to feeding our kids is the dreaded picky eater syndrome. Ask any parent who has gone through this stage with their kids, and they undoubtedly will have stories to share!

We’ve all been there—sitting across from a stubborn child who refuses to touch what’s on their plate. The defiant stare, the crossed arms, and the lips closed tightly shut … it can be downright exhausting.

It is no surprise that the picky eater syndrome makes us dread dinnertime. When faced with this issue, many of us have tried all sorts of tactics to convince our kids to try what is in front of them, whether that was bribing them with dessert, doing something fun after dinner, or resorting to making a different meal (ie becoming a short order cook). I have done all three of those things and even if it resulted in a small victory, I was back at it the next day. It never really solved the issue.

And of course, it goes without saying that the picky eater syndrome is not just hard on the picky eater, it is really hard on the parents. It leads to worry, frustration, and just outright exhaustion. In this quest to get our kids the nutrients they need, it is understandable why many have turned to more “sneaky” tactics, such as pureeing broccoli and hiding it in brownies, or adding finely chopped spinach to pancake batter. If you look, you will find lots of content online that will give you tricks about hiding veggies in sweet treats for kids. There are even whole cookbooks focused on this trend of getting your kids to eat their veggies by hiding them in a pile of sugar.

Although it might be tempting to take this approach, especially when you are out of patience and feel like you just need to know they have some healthy food in their bodies, we firmly believe this will only lead to more frustration, more battles at the table, and an ever-more-stubborn picky eater in the end. Plus, can you imagine the pressure of always having to hide the veggies in sweet snacks? What happens when they are a bit older, and they have now grown accustomed to food always tasting sweet?

We believe in a different approach, one that fosters and guides young eaters toward a genuine love for healthy foods. It might take longer, and it might still test your patience (it more than likely will), but the rewards of a lifelong healthy eater are so worth it.

Outlined below is why hiding vegetables isn’t our strategy and what we suggest instead.

Understanding Picky Eater Syndrome

First, let’s just start by saying picky eating is a normal stage of child development. It typically starts with toddlers as they start to assert independence. And while you might hear about the child who “happily eats everything we give him,” most kids will be picky eaters at some point during their development. For many children, it is their way of asserting independence by choosing to eat or not eat certain foods. So rest assured, it has nothing to do with you as a parent, it is a natural process many kids go through.

This might look like refusing certain textures and colors or refusing to eat mixed foods on the same plate. While this can be frustrating, it almost always is a phase to get through. With time and some guidance, most children will become more open to trying new foods. So recognize it is normal, and almost every parent before you and after you will go through this stage when raising kids.

On a personal note, when my three kids were young, they all went through this to some degree, with one of my boys being the most stubborn. I remember worrying about how little he ate at meal times and whether he was getting enough nutrients.

I tried all kinds of things and finally settled on using the tactics below, mostly because I was exhausted from the worry and pleading and also had the support of a very understanding pediatrician. That stage did end, and all three of my young adult children are great eaters. All of them appreciate wholesome, healthy meals.

Why Hiding Veggies In the Brownies Isn’t The Solution

Ok back to the broccoli in the brownies and why we don’t think this is a good idea. It is somewhat a case of “Win the battle, lose the war.” Here’s why:

Short-Term Gains vs. Long-Term Habits: Hiding vegetables in sweet treats might get your child to unknowingly eat the veggie, but it doesn’t help them learn to choose and enjoy vegetables in the future. Kids need to learn to enjoy and appreciate the taste of pure delicious food like fresh fruit and vegetables. Teach your kids to celebrate the taste of a cold, crisp apple, the crunch of baby carrots served with some hummus, and yes, some freshly steamed broccoli, maybe with a bit of butter. They won’t like it all, but with persistence, you will surely find some healthy items they will enjoy.
Nutritional Transparency: We are big fans of teaching children about what’s on their plate. Understanding that carrots improve vision or that spinach makes them stronger can make mealtime both educational and fun. This approach encourages a healthier perspective on food choices. When my boys played hockey, I used to remind them that their hockey heroes (such as Sidney Crosby) fueled their bodies with healthy food, and that was part of their success. It was enough of a motivation for them to at least try new foods, since, of course, like most young hockey players, they all want to be like Sidney!
Increased Cravings for Sugar: The more kids eat sugar, especially when they are young, the more sweet tastes will be embedded into their taste buds. This can, in turn, inadvertently lead to an increased craving for sweets and an overconsumption of sugar. We all have heard the health impacts of too much sugar, especially for young kids. And of course, there is nothing wrong with sweet treats. But being transparent about what is what (this is a treat; we don’t eat this every day or at every meal) and this wholesome, healthy food that we eat every day will help set your kids up to be healthy eaters.

So what can you do to make this easier? We have some practical tips for you below.

Tips to Solve the Picky Eater Syndrome

Teach them Why It is Important: Share with your children why healthy food is so important. For example, explain why certain foods help them run faster, make it easier for their brains to work, and keep their insides happy—whatever you think might motivate your child. I used to play all kinds of games and facts with my kids when they were little to get them excited about eating healthy foods.
Involvement in the Kitchen: Kids are more likely to eat what they’ve helped make or picked out in the grocery store. Ask your child what they would like to have for dinner and what vegetable they would like to eat tonight. If you are taking them to the grocery store, let them pick out a vegetable to cook for dinner, and then get them involved if it is age-appropriate. Having children involved in the dinner planning and selection can give them a more hands-on experience, maybe demystify healthy food, and turn mealtime into a fun time of day.
- I know this might sound like a lot of effort, but when I did this with my kids, it really did increase their willingness to try what was on their plate. I have to say some of my happiest dinner related memories when my kids were little were when they helped me get ready for dinner and we talked about the power of healthy food—so many cute stories!
Gradual Introduction of New Foods: Introduce new foods in a no-pressure zone. Offer them alongside familiar favorites without forcing the issue. Celebrate the small victories when they try something new, but try not to show your disappointment when they won’t budge. It is not always easy, but making mealtime a stressful occasion or a battleground over food is only going to make it harder for them and you.
Remember the 14 Times Rule: Pediatricians often recommend the “14 times rule,” suggesting that children may need to taste a new food up to 14 times before their developing taste buds accept it. So even if you child won’t eat a food the first or second time you place it on their plates, it doesn’t mean they will never. It might just mean they are not ready or have not tried it enough times. To make this work, introduce new foods by serving small portions alongside their favorites and encourage a simple ‘no thank you bite’ without pressure.

After years of helping thousands of families with dinner and meal planning, we understand the challenges of dealing with picky eaters. By teaching our kids about healthy food, involving them in the meal prep and cooking process (when appropriate), and making mealtime a happy time, we can help them develop healthy eating habits that last a lifetime.

Let’s put the broccoli on the plate, not in the brownies, and teach our kids to love the beauty and taste of whole foods just as they are.