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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Leah Holt says
It has been a challenge to get my daughter to eat anything green. However, we started a small garden in the backyard and planted lettuce. To my surprise my daughter eagerly picked the lettuce and ate a huge handful for dinner with a touch of ranch dressing for dipping. Now she requests lettuce be included in her lunch.
Nicole says
To get my kids to eat more veggies I use a few tactics. I made a game of who can crunch a carrot bite the loudest. I include them in menu planning and ask them what veggies we should buy for the week. For dinners, I slather green beans, asparagus, etc. in good grass-fed butter and sprinkle with sea salt. And we can’t forget the smoothies and muffins. The perfect way to add greens & veggies without any extra effort to get the kiddos to eat them!
Shani says
I agree that seeing other household members enjoying veggies seems to pique the interest of my kids. I also like to add fun things like dried cranberries and sliced strawberries to their salads, for color and flavor. My youngest will often try anything that her older brother loves, haha, so “kid peer pressure”, as you mentioned in your post, DOES indeed work too!
Carin says
Seeing mom and dad eat veggies as part of a balanced diet!
Mihaela says
I do struggle with veggies and what I try to do is cook them in a different way or present them in a new form later on if I’m not successful the first time around. Also, hiding some in smoothies or in combination with fruit helps out too.