Need a way to help your family eat more vegetables? These veggie cups are a fun option for kids and make getting your daily dose of vegetables easy!
Pack them with your favorite dipping sauce and watch them disappear from the fridge.
A little backstory on this snack recipe: at the age of 2, my daughter decided that all things veggies were no longer an option. No matter how hard I tried to make veggies appealing, she refused to eat them.
A few years later, these veggie cups made an appearance at a birthday party, and with some encouragement from her friend, Casey, she grabbed a veggie, took a bite, and liked ‘colorful’ foods again.
For a while, she called these snack cups “Casey’s cups” and asked for them frequently.
Veggie Snack Cups
Veggie cups are a great snack that’s fun and convenient to eat. You can prep them with an assortment of vegetables and stash them in the fridge for school lunches or veggie snacks to munch on while at the office.
If your kids (or you) aren’t a fan of raw vegetables, try giving them a quick steam in the microwave before assembling the cups. This works great with carrots, broccoli, and cauliflower and can even enhance their flavor with the dip.
What to Put in a Veggie Cup
Usually, I prep this snack with ranch dressing, baby carrots, and celery, but you can customize these veggie cups with any of your favorite dips and vegetables. Grab a few ideas in the list below:
- homemade ranch dressing
- homemade hummus
- red pepper hummus
- baby carrots
- celery sticks
- cherry/grape tomatoes
- broccoli
- sliced bell peppers
- sugar snap peas
- asparagus
Want more delicious recipes to include in your snack routine? Check out the Best Homemade Kids’ Snacks on the Planet.
It’s filled with creative and tasty snacks you’ll want to make again and again!
How to Assemble Veggie Cups
Here’s how to assemble your own veggie cups step-by-step:
- Add the dip
Add your choice of dip or sauce to the bottom of a 6 to 8-ounce storage cup; 2 tablespoons should do the trick. - Add the veggies
Place the veggies, standing up, into the dip. - Seal
Top with lid and seal. - Save for later
Once prepped, these veggie cups will stay good for up to 3 days.
You can also watch how to put these snack cups together in the video below:
More Ways to Get Kids to Eat Veggies
I have plenty of healthy meals ideas your picky eater will eat and ask you to make on repeat! Each recipe is a kid-favorite option recreated with better ingredients and hidden veggies to bump up the nutrition.
- Blueberry Smoothie – with invisible spinach!
- Hidden Veggie Pasta Sauce
- Zucchini Pizzas
- All Meat & Veggie Chili
- Broccoli Nuggets
Easy Veggie Cups with Ranch Dressing
Need some ideas to help your family eat more vegetables? These veggie cups are a fun option for kids and adults!
- Prep Time: 8 minutes
- Total Time: 8 minutes
- Yield: 8 servings
- Category: Snacks
Ingredients
- 4 ribs celery, sliced into sticks
- 4 ribs carrots, peeled and sliced into sticks
- ½ – 1 cup ranch dressing
Instructions
- Place 1-2 tablespoons of ranch dressing at the bottom of each cup, and fill each container with 1 cup of sliced veggies.
- Close the lid and refrigerate for up to 3 days.
Nutrition
- Serving Size: 1 cup
- Calories: 99
- Sugar: 4.4 g
- Sodium: 219.7 mg
- Fat: 6.9 g
- Saturated Fat: 1.1 g
- Trans Fat: 0 g
- Carbohydrates: 8.5 g
- Fiber: 2.6 g
- Protein: 1.1 g
- Cholesterol: 3.9 mg
Karen
Great after-school snack
★★★★★
Jayne
Searing them in olive oil till crispy makes green beans yummy! When asked “what is your favorite food ” my little one says “green beans!”
Lynann
My son is much better about eating veggies than my daughter. She is nine and still hates all veggies unless she has ranch or cheese dip.
Donna Whitehead
Getting my kids to eat veggies is hard!!!
Kamie Spain
Now that my daughter is almost three, she is getting more selective about what she wants to eat. She will still eat vegetables. However, she’d rather hold out for pancakes or ice cream. We have to stay strong.
★★★★
Shea
My kiddos are veggie eaters with hummus. My daughter also loves them with Trader Joe’s balsamic glaze.
Jennifer
My kids will eat some veggies but not all. I found that if I put a little bit of grass fed butter and some sea salt on them when they’re steamed it helps. Still it’s a challenge to add variety.
Michelle Farnam
Getting my kids to eat their veggies can sometimes be difficult. I have found that adding a dip, ranch, hummus, or greek yogurt makes the veggies more appealing. Plus it’s always fun to dip things and sometimes get a little dirty in the process.
Lisa Marz
Yes. I have one that is a struggling eater who eats no veggies. Another, who loves veggies and dip and this is a great way to pack it in his lunch. I also like to sauté veggies, or add bacon or some butter and sour cream. Happy 4th!