Vegetables get a bad rap with picky eaters, but they’re absolute powerhouses of nutrition. Packed with vitamins, minerals, and fibre, they fuel the body, boost gut health, and even support brain function. 

According to research, repeated exposure—seeing, smelling, and tasting veggies in different ways—can increase acceptance over time. The key? Making them taste amazing. No bland, soggy greens here! 

These vegetarian meals sneak in veggies while keeping things delicious, so picky eaters will not just tolerate them, but they will actually enjoy them. Read on.

Struggling with Picky Eaters? Here Is the Secret to Success!

Is your picky eater not a fan of veggies? Healthy Parents, Healthy Kids by Dr Nick Fuller provides simple, nutritious meal ideas that even the fussiest kids will enjoy.

This guide makes it easier to serve balanced vegetarian meals without the mealtime battles. With Healthy Parents, Healthy Kids, you will feel confident about your child’s nutrition. Grab your copy today!

Importance of Adding Vegetables To Picky Eater Meals

Veggies are like nature’s power-ups. They contain everything your body needs to stay strong and energised. 

• Nutrient-packed goodness – Veggies are a great source of fibre for happy digestion, vitamins for a strong immune system, and antioxidants to keep your body in top shape.
• Brain and body fuel – Leafy greens support brain function, carrots keep eyesight sharp, and a mix of colourful veggies helps everything run smoothly.
• Mood boosters – A healthy gut means better energy and mood, and veggies are loaded with gut-friendly fibre.
• Long-term health perks – Eating more veggies can lower the risk of heart disease, diabetes, and other chronic conditions.
• Flavour and fun – Roasted, blended, or tossed into your favourite meals, veggies add colour, crunch, and serious deliciousness.

With the right prep, vegetables are not just good for you—they make meals more exciting too.

10 Delicious Vegetarian Meals for Picky Eaters

Getting picky eaters to enjoy vegetarian meals is all about making veggies taste amazing. The secret? Familiar flavours, fun textures, and a little creativity. These recipes sneak in nutrients without sacrificing taste, so even the fussiest eaters will find something to love.

Cauliflower Rice Salad

This fresh, crunchy salad uses raw cauliflower for a light and flavourful twist. It is perfect for a refreshing meal and makes a great lunch to prepare ahead for the week.

Type: Vegetarian

Serves 4 (or 6 as a side dish)

Prep time: 10 minutes

Cooking time: 5 minutes

Ingredients

• 350g frozen green peas
• 1 medium head of cauliflower, florets cut into large chunks (including the stem)
• 1 Lebanese cucumber
• 2 medium tomatoes
• 3 spring onions
• ½ cup parsley
• ½ cup mint leaves
• 1 x 400g tin of chickpeas, drained and rinsed
• Juice of 1 lemon
• ¼ cup extra virgin olive oil
• 150g feta cheese
• Salt and pepper, for seasoning

Recipe

1. Cook frozen green peas in boiling water for 3-4 minutes. Drain and set aside to cool.
2. Use a food processor or blender to pulse the cauliflower in small batches, until all of the cauliflower is in small pieces and resembles white rice. Transfer to a large bowl.
3. Roughly chop the cucumber, tomatoes, spring onions, parsley and mint. Add to the cauliflower bowl, along with the chickpeas. Add in the cooked green peas.
4. To make the dressing, combine the lemon juice, olive oil and salt and pepper to a small screw-top jar. Shake until combined. Pour dressing over the cauliflower salad and gently toss to combine all ingredients. 
5. Crumble the feta cheese over the salad and serve.

Crunchy Chickpea and Miso Black Rice Bowl

This hearty bowl is packed with flavour and crunch. Swap in any veggies you have on hand—it is an easy, flexible meal that always hits the spot.

Type: Vegetarian, Lactose Free, Gluten Free

Serves 2

Prep Time: 10 minutes

Cooking Time: 45 minutes

Ingredients

• 1x 400g tin chickpeas, drained and rinsed
• 1 teaspoon white or yellow miso paste (see Tips)
• 1 teaspoon sesame oil
• 1 teaspoon olive oil
• 2 baby eggplants, cut into bite-sized pieces
• sea salt
• large handful kale
• 2 eggs
• 250g packet pre-cooked black or red rice (see Tips)
• ½ avocado, thinly sliced
• Sesame seeds, for sprinkling (optional)

Recipe

1. Preheat the oven to 200°C and line a baking tray with baking paper.
2. Place the chickpeas, miso paste and sesame oil in a bowl and stir to combine well. Spread out the mixture on the prepared baking tray and bake for 30-40 minutes or until crisp (watch carefully as they can burn).
3. Meanwhile, heat the olive oil in a frying pan over medium heat. Sprinkle a little salt over the eggplant, then add to the pan with the kale and cook for 5 minutes or until the eggplant is golden. Move the mixture to the side of the pan.
4. Crack the eggs into the pan and fry sunny side up, or to your preference.
5. Cook the rice according to the packet instructions.
6. Remove the chickpeas from the oven. Divide the rice between two bowls and top with the eggplant mixture, crispy chickpeas, egg and avocado. Sprinkle with sesame seeds if you have them and enjoy!

Tips: 

You will find white, yellow, red and black miso on the supermarket shelves. The darker the colour, the stronger the taste, so a red miso can overwhelm a mild dish like this. You’re much better opting for the milder white or yellow varieties.

Black rice has a nutty, earthy flavour that is perfect for this dish, but do not panic if you do not have it in stock – red or brown rice will do just as well. Black, brown and red rice are higher in fibre than white as they are less processed, meaning they fill you up for longer. 

You can cook the rice from scratch if you like, but I often find it quicker and easier to use the pre-cooked packets of rice you find in supermarkets. 

Green Shakshuka 

A fresh twist on the classic, this green shakshuka is packed with veggies and perfect for a lazy weekend breakfast. Swap in whatever greens you have, and you will start the day feeling good with a veggie boost!

Type: Vegetarian, Gluten Free (when served without the bread)

Serves 2

Prep Time: 5 minutes

Cooking Time: 20-25 minutes

Ingredients

• 1 tablespoon olive oil
• 4 spring onions, sliced
• 1 leek, sliced
• 1 lemon, juiced
• Sprinkle cumin powder
• Sprinkle chilli flakes
• ½ cup peas (frozen is fine)
• 1-2 cups baby spinach
• Handful mint leaves, plus extra to serve
• Handful parsley leaves, plus extra to serve
• 4 eggs
• ½ avocado, sliced
• 50g feta cheese
• Cracked black pepper
• Toasted seeded bread (eg. Soy and linseed) – optional, to serve

Recipe

1. In a large fry pan or pot (that you have a fitted lid for) heat the olive oil over medium heat. Add the spring onion and leek. Allow to sweat down over medium heat, stirring often, for 10 minutes until softened and slightly browned. Pour over the lemon juice and stir through. 
2. Sprinkle over the cumin and chili flakes and stir through. Add the peas, baby spinach, mint leaves and parsley and cook for another couple of minutes until wilted. 
3. Use a spoon to clear 4 wells in the green veggie mixture. Crack an egg into each well, then cover the pot and allow to cook for approximately 5 minutes until the eggs are cooked (cook for longer if you prefer the egg yolk hard). 
4. Sprinkle the shakshuka with extra mint and parsley leaves. Add the avocado, and crumble over the feta cheese. Sprinkle with cracked black pepper. Serve immediately with the toasted bread and enjoy straight from the pan! 

One Pot Pesto Pasta

This vibrant, veggie-packed pasta is bursting with fresh green goodness. Enjoy it hot or save it for a tasty cold pasta salad the next day

Type: Vegetarian, Vegan, Lactose Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

• 300g wholemeal pasta (this dish works best with small shell or penne)
• 1 head broccoli
• ½ cup frozen green peas
• 1 cup frozen edamame
• ½ cup homemade green pesto
• Pinch of salt and pepper

Recipe

1. Fill a large pot approximately halfway with water and bring to the boil over high heat. Add the pasta and continue to boil for 5 minutes. 
2. Whilst the pasta is boiling, chop the broccoli into small pieces including the stem. Measure out the frozen edamame and peas and set aside. 
3. Once the pasta has been boiling for 5 minutes, add in the broccoli and bring back to the boil. Once boiling again add the edamame and peas. Boil for another 3 minutes or until the pasta is cooked.
4. Reserve ½ cup of the cooking water before draining the pasta and vegetables. Return to the cooking pot (with the heat turned off) and add in the cooking water, pesto and salt and pepper. Mix to combine. Enjoy!

Tortilla Pizza

A quick and easy twist on pizza that kids will love! Start with a simple base and pile on extra veggies like capsicum, zucchini, or olives—whatever suits their taste or sparks their curiosity.

Type: Vegetarian, Kid Friendly 

Makes 2 pizzas

Prep Time: 5 minutes

Cooking Time: 10 minutes 

Ingredients

• 2 wholegrain tortillas or wraps
• 2 tablespoons tomato paste or tomato passata
• 12 cherry tomatoes, halved
• ½ cup mozzarella cheese, grated
• Fresh basil, to serve 

Recipe

1. Preheat the oven to 200°C. 
2. Prepare 2 baking trays, and place 1 tortilla onto each baking tray. 
3. Spread the tomato paste evenly onto the tortillas. Top with the sliced tomatoes, and sprinkle cheese over the top. 
4. Place the tortillas into the oven and bake for 8-10 minutes until the cheese is melted and golden. 
5. Sprinkle over the fresh basil. Use a pizza cutter to slice each pizza into quarters. 
6. Serve immediately and enjoy!

Peanut Ramen Noodles with Tempeh

This flavour-packed noodle dish is a great way to introduce picky eaters to tempeh. With its nutty taste and hearty texture, tempeh adds a protein boost, while the creamy peanut sauce ties everything together. Steaming or boiling the tempeh first helps remove any bitterness for a milder flavour.

Type: Vegetarian, Vegan, Lactose Free

Serves 4

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients

• 1x 300g block of tempeh
• 270-300g ramen noodles (3x bundles) 
• 1 large zucchini
• 1 large carrot
• ½ cup natural peanut butter
• 2 limes
• 1 tablespoon sriracha
• 3 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon finely grated ginger
• 2 garlic cloves, finely chopped
• Handful of coriander

Recipe

1. Half fill a small saucepan with water and bring to the boil over high heat. Place the block of tempeh in a steamer basket over the pan of boiling water, cover and allow to steam for 10 minutes. Alternatively simmer the tempeh in the boiling water for 10 minutes.
2. Once the tempeh is steamed remove it from the steamer but keep the saucepan of water boiling on the heat. Add the ramen noodles into the water and boil for 4-5 minutes, stirring often, until done. The noodles should still be slightly chewy. 
3. Rinse the tempeh and pat dry. Slice into bite-sized pieces.
4. Meanwhile to prepare the vegetables, use a vegetable peeler to create long thin ribbons of the zucchini and carrot. Add to a large bowl.
5. Once the ramen noodles are cooked, reserve half a cup of the cooking water. Drain the noodles and rinse quickly with tepid water. Place the noodles into the bowl over the top of the vegetable ribbons so that the heat from the noodles slightly softens the vegetables.
6. To make the peanut sauce combine the peanut butter, juice of one lime, sriracha and one tablespoon of the soy sauce. Stir to combine into a paste. Slowly add in the reserved half a cup of hot water to the paste and stir to combine. Add sauce to the noodles and toss to ensure everything is coated.
7. Heat the olive oil in a frypan over medium heat. Add the garlic and ginger and heat until fragrant. Add in the tempeh pieces and turn up the heat to high. Sauté the tempeh for 2 minutes on each side until golden and crispy. Return the heat to low and add in the juice of one lime and the remaining two tablespoons of soy sauce. Cook, stirring occasionally until the liquid is mostly evaporated. 
8. Divide the noodle mixture between four bowls and top with the cooked tempeh and coriander. Enjoy!

Rebecca’s Farro Fried Rice

A hearty twist on classic fried rice, this dish swaps in nutty, chewy farro for a delicious wholegrain upgrade. A guaranteed family favourite!

Type: Vegetarian, Lactose Free

Serves 4

Prep Time: 10 minutes

Cooking Time: 40-45 minutes

Ingredients

• 2 cups of uncooked Farro
• 1 tablespoon olive oil
• 3 eggs
• 1 onion, diced
• 1 carrot, cut into small cubes
• 3 asparagus stalks, chopped roughly
• 4 mushrooms, chopped roughly
• ½ cup of frozen peas
• 1 shallot, finely chopped
• Reduced-salt soy sauce, for serving, if desired

Recipe

1. Begin by cooking 2 cups of Farro in 5 cups of cold water.  Bring to the boil over medium to high heat, then cover with a lid and simmer over low heat for 40 mins until the water is absorbed. Stir the pot every 10 minutes or so to ensure even cooking.
2. Whilst the Farro is cooking, heat a medium sized frypan over medium heat with 1 tablespoon of olive oil. Whisk the eggs and cook covered for 2-3 minutes until cooked through. Remove from the pan, cut into small pieces and set aside for later.
3. In the same fry pan, cook the onion until translucent, then add the carrot.  After a couple of minutes of cooking, add the asparagus and mushrooms.
4. Add half of the cooked Farro to the pan as well as the frozen peas. Mix into the other vegetables and heat through. Mix in the cooked egg and heat for another few minutes. 
5. Divide the farro fried rice between 4 bowls, and top with the spring onion. Serve with the soy sauce and enjoy!

Spicy Bean Bowl

This flavour-packed bowl is a tasty way to get more fibre-rich beans into a picky eater’s diet. Serve it with brown rice or swap in quinoa for a protein boost.

Type: Vegetarian, Gluten Free

Serves 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

• 1 cup brown rice
• 1 tablespoon olive oil
• 1 large carrot, diced
• 2 stalks celery, diced
• 1 onion, diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon chilli flakes
• 1 tablespoon tomato paste
• 1x 400g tin crushed tomatoes
• 1x 400g tin four bean mix
• ½ cucumber, diced
• 15-20 cherry tomatoes, quartered
• Handful coriander
• Handful pickled jalapenos
• 4 tablespoons yoghurt

Recipe

1. Add brown rice to a medium saucepan with 2 cups of water and bring to the boil. Once boiling, cover and reduce heat to low then simmer for approximately 10-15 minutes until all water is absorbed and the rice is cooked. 
2. While the rice is cooking, get started on the spicy bean mix. In a large saucepan, heat the olive oil over medium heat. Add in the carrot, celery and onion and cook for a couple of minutes until soft. 
3. Add in the cumin, paprika, chilli flakes and tomato paste and stir. Pour in the crushed tomatoes, then fill the tin with water and pour into the saucepan. Once the mixture is bubbling, reduce heat to low and leave to simmer for at least 15 minutes. Stir occasionally and allow the mixture to thicken.
4. Pour in the four-bean mix, stir through, then turn off the heat.
5. To assemble: divide the brown rice between 4 serving bowls. Top with the spicy bean mix, cucumber, tomatoes, coriander, jalapenos and a spoonful of yoghurt. Enjoy!

Tasty Tomato Toasts

This easy bruschetta-style toast is a fresh and flavourful way to enjoy veggies any time of the day—perfect for breakfast, brunch, or a light dinner.

Type: Vegetarian

Serves 2

Prep Time: 10 minutes

Cooking Time: 0

Ingredients

• 4 slices whole grain bread 
• Small punnet mixed baby tomatoes
• 1 teaspoon balsamic vinegar
• Few sprigs of parsley
• ½ cup reduced fat cottage cheese
• Sprinkle of salt and pepper

Recipe

1. Roughly slice the tomatoes and place into a small bowl. Add the balsamic vinegar and parsley, then set aside
2. Toast the bread to your liking. Spread the cottage cheese evenly between the slices.
3. Top with the tomato mixture and drizzle any of the remaining balsamic from the bowl over the top of the toasts.
4. Season with salt and pepper and enjoy!

Vegetarian Rice Bowls

A simple, satisfying way to pack in veggies, protein, and flavour—all in one bowl. Mix and match ingredients to keep things fresh and delicious every time.

Type: Gluten Free, Lactose free, Vegetarian, Vegan

Serves 4

Prep time: 10 minutes

Cooking time: 25 minutes

Ingredients

• 1 cup brown rice, uncooked (IWL tip - cook all your rice in one go and freeze into portions. So much easier!)
• 1 medium sweet potato, chopped roughly
• 1/3 cauliflower, with stem and florets chopped into bite sized pieces 
• 2 good shakes cumin
• 1 teaspoon olive oil
• 2 cloves garlic
• Handful green beans cut into bite-sized pieces 
• 1/2 block firm tofu, cubed
• Leftover tahini, to serve

Recipe

1. Turn on the oven and heat to 180°C. 
2. Cover cauliflower and sweet potato with oil and add cumin only to cauliflower florets. Spread out evenly onto a baking tray, including leaves. Roast for 20-25 minutes until cooked through. Set aside. 
3. Meanwhile, cook the brown rice according to packet directions, then divide between four bowls.
4. Heat oil in a frying pan over medium to high heat then add garlic and cook for 1 minute until soft. Add the tofu and green beans. Cook for another 4-5 minutes until tofu is slightly crisp and the beans are still slightly crunchy.
5. To serve, divide the roast cauliflower and sweet potato between the four bowls. Top with the sautéed garlic tofu and bean mixture, then drizzle the tahini over the top before serving. 

Closing Thoughts

Vegetarian meals do not have to be boring or bland, especially for picky eaters. With the right flavours, textures, and a little creativity, veggies can be the star of the plate. Whether it is a crunchy salad, a hearty rice bowl, or a cheesy tortilla pizza, these meals make eating vegetables enjoyable. Try mixing things up, experimenting with different ingredients, and finding what works best. Who knows? Veggies might just become a new favourite.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.