How to Get Kids to Eat Their Veggies Spaghetti Sauce

Transform mealtime into a veggie-packed delight with our "How to Get Kids to Eat Their Veggies Spaghetti Sauce"! This kid-approved recipe is a clever way to sneak a medley of nutritious vegetables—like carrots, zucchini, red bell pepper, and spinach—into a rich and flavorful tomato-based sauce. Simmered to perfection and blended smooth, it’s virtually impossible to detect the hidden veggies, making it a surefire hit, even for picky eaters. Seasoned with oregano, basil, and a hint of optional sugar for balance, this sauce pairs beautifully with any pasta. Quick to prepare in just 45 minutes, it’s the perfect solution for busy weeknights. Serve it topped with grated cheese or fresh basil for an irresistibly wholesome family meal that’s both delicious and nutrient-packed.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, peeled and chopped
• 1 medium zucchini, chopped
• 1 medium red bell pepper, chopped
• 2 cups baby spinach
• 28 ounces canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoons pepper
• 1 teaspoon sugar (optional)
• 0.5 cups water or vegetable broth

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 4

Add the carrots, zucchini, and red bell pepper to the pan. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the canned crushed tomatoes, tomato paste, dried oregano, dried basil, salt, pepper, and sugar if using.

Step 6

Add the baby spinach to the mixture and stir until wilted, about 1-2 minutes.

Step 7

Pour in the water or vegetable broth to loosen the sauce slightly.

Step 8

Cover the saucepan, reduce the heat to low, and simmer for 20 minutes, stirring occasionally.

Step 9

Remove the saucepan from the heat, and using an immersion blender, carefully blend the sauce until smooth. Alternatively, transfer the sauce to a blender in batches and blend until smooth.

Step 10

Return the sauce to the saucepan and simmer for an additional 5 minutes. Adjust seasonings to taste.

Step 11

Serve over cooked spaghetti or your favorite pasta. Optionally top with grated cheese or fresh basil.

Nutrition Facts

Serving size	(816.8g)

Amount per serving	% Daily Value*
Calories	498.3

Total Fat 30.0g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2992.2mg	0%
Total Carbohydrate 52.9g	0%
Dietary Fiber 13.4g	0%
Total Sugars 28.3g
Protein 9.8g	0%

Vitamin D 0IU	0%
Calcium 209.6mg	0%
Iron 5.4mg	0%
Potassium 1742.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.8%

Protein: 7.5%

Carbs: 40.6%