Hidden Veggie Popsicles

Make healthy, homemade, unprocessed, hidden veggie popsicles for kid-friendly healthy desserts, rich in protein, omegas, fiber, vitamins and anti-oxidants. All are gluten-free, dairy-free, fat-free and refined-sugar-free.

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Want all of my hidden veggie recipes?

Want to make any comfort food, snack or dessert healthy, gluten-free and refined-sugar-free for you or your little one. Hide veggies in your or your kid’s favorite foods with easy, healthy swaps and add-ins. Browse my Hidden Veggie Recipe Cookbook.

You and your pickiest eater can eat more veggies and protein without trying to change your diet.

You never have to buy, prep, serve, clean or throw away unwanted food ever again.

Read below and browse my Hidden Veggie Recipe Cookbook for kid-friendly comfort foods, snacks and sweet treats that contain hidden fruits, vegetables and protein. Every recipe is gluten-free, and can be made with dairy-free, sugar-free, nut-free and organic ingredients. I only share recipes with simple steps and ingredients that kids can help prepare in minutes. Add vitamins, minerals, fiber , antioxidants, and anti-inflammatory nutrients to any of your favorite foods.

Eat the Rainbow Starter Recipe

Doctors, nutritionists and social media “experts” tell us kids (and adults) must “eat the rainbow” every day. Steam, blend and freeze the veggies below and simply hide the thawed cubes in your favorite foods. See full "Starter Recipe" and my favorite hidden veggie recipes in my Hidden Veggie Recipe Cookbook.

• Zucchini

• Broccoli

• Spinach

• Green beans. (haricots verts)

• Peas (for added protein)

• Red and orange bell peppers

• Orange and purple carrots

• Beets (use in moderation to avoid altering flavor too drastically)

White Diet Starter Recipe

Is your kid averse to any foods with green, orange, red, purple, or anything not the color of bread? For the pickiest eaters, use my “white diet” hidden veggie mix to hide veggies without changing the color or flavor of common kid-favorite foods. My particular picky eater “white-diet” consists of bread, pasta, butter, eggs, turkey meatballs, chicken nuggets and chocolate protein "milkshakes." See full "Starter Recipe" and my favorite hidden veggie recipes in my Hidden Veggie Recipe Cookbook. The white vegetables below contain the same vitamin and antioxidant profile as their colorful counterparts in my “Eat the Rainbow” veggie mix.

• Yellow peppers

• White carrots

• Yellow squash

• Cauliflower

• White string beans (haricots verts)

• Golden beets (use in moderation to avoid altering flavor too drastically)

After you make the “Eat the Rainbow” and/or “White Diet” hidden veggie mix starter recipe and freeze the veggie purée in ice cube trays, simply microwave one or more hidden veggie cubes for 30 seconds each to mix into your child’s favorite foods. With just 30 extra seconds, you and your family can eat the rainbow every day.

Stir Cube(s) into Your Favorite Foods

• Eggs (scrambled, omelet, frittata)

• Protein "milkshake"

• French Toast (add to egg/milk mix to dip bread)

• Tuna fish

• Chicken salad

• Barbecue beef, chicken or pork

• Shredded marinated chicken

• Ground beef or turkey

• Mashed potatoes

• Mac and cheese

• Buttered noodles

• Tahini

• Barbecue sauce

• Teriyaki sauce

Spread a Thin Layer onto Your Favorite Foods

• Quesadilla

• Grilled cheese sandwich

• Peanut butter and jelly sandwich

• Cinnamon toast

• Cream cheese bagel

Not-From-Scratch Baked Goods

Use your favorite baked good recipe or store-bought mix, and replace all of the water or milk and half of the oil or butter with puréed fruit. You can also microwave one or more hidden veggie cubes (page 3 – 5) for 30 seconds each, and mix them into the recipe. Use hidden veggie cubes sparingly to avoid changing the flavor too drastically. To freeze for later: Double or triple the recipe; Place on a flat surface to freeze; Once frozen, transfer to a freezer bag; Re-heat in microwave or toaster oven as needed.

Choose a Baked Good Mix

• Pancakes

• Waffles

• Muffins

• Cornbread

• Bread loaf or rolls

• Brownies

• Cookies

• Cake

Choose a Brand

• Simple Mills (gluten free)

• Kodiak (added protein)

• Miss Jones (keto and paleo)

• Hungry Harry’s (allergen free)

• Lakanto (sugar free)

Replace all water or milk and half oil or butter with fruit purée:

• Applesauce

• Mashed banana

• Fruit pouch (any fruit and vegetable combination)

• Canned pumpkin, butternut squash or sweet potato

• Pureéd Cauliflower

Hidden Veggie Popsicle Notes

• You can eat this recipe unfrozen for a hidden veggie applesauce in small jars or reusable pouches.

• For added protein, add organic hemp seeds for added protein, omegas, iron, magnesium, potassium and more essential vitamins and minerals. Pea protein is also high in protein and iron and is a light tan color. Both are mild tasting, and are truly invisible nutrient powerhouses for ultra-picky eaters.

• If I have not prepped hidden veggie cubes (see starter recipe above). I sometimes add frozen (pre-steamed) cauliflower and/or frozen yellow squash (zucchini) for hidden veggies. Frozen cauliflower florets blend smoother than cauliflower rice. Start with a small amount of veggies and work your way up of child tolerates the hidden veggies. Don’t overdo it! A little of a good thing is better than nothing!

• Use small or large popsicle molds or ice cube tray with mini popsicle sticks.

• If blending whole fruit, I use the Magic Bullet Mini Blender or handheld immersion blender which are the perfect size for this recipe to add to small popsicle molds or ice cube tray with mini popsicle sticks. They are more effective and easier cleanup than a regular blender. Double or triple this recipe and blend with a handheld immersion blender a Vitamix to pour into large popsicle molds.

• Add organic carrot powder, organic spinach powder, organic broccoli powder and/or organic beet powder for added hidden veggies and to create rainbow popsicles for adventurous eaters.

• Dates add unrefined sugar, antioxidants, fiber and potassium, but you can replace this natural sweetener with liquid stevia, pure monk fruit powder or allulose for suger-free and sugar-alcohol-free alternative. Avoid sugar-free, sugar-alcohols that contain erythritol as most granulated sugar alternatives contain erythritol which destroys good gut bacteria.

• Don’t have time for all the prep and cleanup? Simply mix applesauce with lemon juice, sugar-free and sugar-alcohol-free sweetener (liquid stevia, pure monk fruit powder or allulose) and beet powder for healthy, unprocessed pink lemonade popsicles with added potassium, vitamin c and fiber. Add to small or large popsicle molds or ice cube tray with mini popsicle sticks and pop in freezer.

Hidden Veggie Popsicle Recipe

Ingredients

• 1 - 4 hidden veggie cubes (see “Starter Recipe” and note above)

  • Blend steamed cauliflower, yellow squash (zucchini), white carrots and yellow bell peppers to create a “White Diet Hidden Veggie Starter Recipe” to add to your kid’s favorite foods).

• 1/2 cup puréed fruit:

  • Pink Lemonade: Applesauce with splash of lemon juice, beet powder and sweetener to taste.

  • Rainbow: Applesauce or any fruit and veggie pouch with carrot powder, spinach or broccoli powder and organic beet powder mixed in three separate bowls and poured in rainbow layers of red, green and purple.

  • Puréed fruit of choice (strawberry, watermelon, mango, pineapple, blueberry, etc.)

    • Great way to preserve unused, soon-to-expire berries, half-eaten fruit and veggie pouches, etc.

• Optional sweetener to taste: Date paste or puréed medjool dates (for sweetness, fiber and antioxidants) or sugar-free and sugar-alcohol-free sweetener (liquid stevia, pure monk fruit powder or allulose)

• Optional protein: Hemp seeds add protein, omegas, iron, magnesium, potassium and more essential vitamins and minerals. Pea protein is also high in protein and iron and is a light tan color. Both are mild tasting and truly invisible nutrient powerhouses for ultra-picky eaters.

• Small or large popsicle molds or ice cube tray with mini popsicle sticks

Directions

1. Thaw hidden veggie cubes (see “Starter Recipe” and notes above).

2. Mix with spoon into apple sauce, fruit and veggie pouch or puréed fruit.

3. Taste and add dates, sweetener, more fruit, veggies, powders or hemp seeds until you achieve the desired flavor, color and consistency.

4. Pour into popsicle molds (or enjoy unfrozen hidden veggie applesauce).

5. Let freeze for at least 4 hours or overnight until fudgesicles easily pop out of mold.

6. If your first batch is a success, double or triple the recipe to make more or add more sweetener or fewer hidden veggies in a second batch for your ultra-picky-eater!

Want to make any comfort food, snack or dessert healthy for you or your little one? Make healthy versions of your guilty pleasures or hide veggies in your own favorite foods or kid-friendly favorites with easy, healthy swaps and add-ins. Browse my Hidden Veggie Recipe Cookbook.

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From my two-minute bread and cookie dough to my ten-minute chicken nuggets, biscuits, crackers, cookies and cakes, and more healthy hidden veggie meals, desserts, snacks, dinners and breakfasts like healthy chocolate chip banana bread that are fun and easy for kids and adults to “eat the rainbow” every day. Say goodbye to meal prep stress. You can feel good about eating and feeding your family healthy, unprocessed, comfort food, snacks and sweet treats that contain hidden fruits, veggies and nutrient-dense whole ingredients - start with my hidden veggie popsicles or hidden veggie applesauce that makes for a delicious healthy dessert, snack or breakfast for toddlers, kids and adults and try my Hidden Veggie Cookbook for more secretly healthy kids recipes.