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
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.
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Tracie M says
My son loves to dip his veggies in ranch. My daughter likes cooked veggies with butter. Both like salads so I try to offer that option, especially when we go to a restaurant when french fries are the side option. I’d rather pay the extra money and know they are eating better. I try to incorporate lots of veggies in the meals that I make, so they are always expecting them. I also always try to have cut up peppers and cucumbers in the fridge so there is always a healthy choice for a snack.
Arlis P. says
I am lucky that both my kids will eat veggies/fruit. I do try to introduce new things to give them more options.
Claudia B says
Yes, eating veggies is always a struggle but if I provide some kind of dip or dressing it works sometimes!! Thanks for the chance!
Tessa says
My daughter will try anything. My son, not so much. The 3 best ways to get him to try a veggie: 1. Have him grow his own in the garden. 2. Blend them up in a smoothie. 3. Remind him how good he is at trying new things. We’re making progress! Going to try ranch dressing now, too.
Corinne B says
My son has always been a great eater, vegetables included. My daughter, however, came along and threw us for a loop! She’s very attached to her carbs, and very unwilling to try new foods. We’ve found repetition is key, along with a relatively laid-back attitude (i.e., not forcing her to try something). Laura, your advice on this topic has actually helped me a lot – I’ve learned to look back and celebrate any success, even if it’s just the fact that she ate around something as opposed to pushing the entire plate away in disgust! She’ll occasionally use dressing as a dip, but cutting veggies in new ways also helps (e.g., carrot coins instead of sticks, and letting her play pretend store with them!).