Hidden Veggie Spaghetti Sauce

Discover our Hidden Veggie Spaghetti Sauce – a delicious, kid-friendly recipe packed with nutritious vegetables blended smoothly into a rich tomato base. Perfect for fussy eaters who need an extra boost of goodness.

A wholesome, flavourful way to add extra vegetables to family meals – especially for picky eaters. If your child is sensitive to textures or flavours, try serving the sauce in a separate container first, or gradually mix small amounts into the spaghetti over time.”

Hidden Veggie Spaghetti Sauce

Hidden Veggie Spaghetti Sauce

Recipe by Keisha PalmerCourse: Lunch, Dinner

Servings

4

servings

Prep time

10

minutes

Cooking time

25

minutes

Total time

35

minutes

We’ve given classic pasta sauce a clever twist with our Hidden Veggie Spaghetti Sauce. Perfect for fussy eaters, this smooth tomato sauce is secretly packed with goodness from carrots, courgette, and red pepper, all blended until silky so little ones won’t spot the vegetables hiding inside. It’s rich in fibre, vitamin C, and antioxidants, making it a comforting and nutritious meal that feels just like their favourite pasta dinner — but with an extra boost of goodness.

Ingredients

• 1 tbsp olive oil

• 1 onion, finely chopped

• 2 garlic cloves, crushed

• 1 medium carrot, peeled and diced

• 1 courgette, diced

• 1 red pepper, deseeded and chopped

• 2 x 400g tins chopped tomatoes

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp mild paprika (optional)

• 1 tsp sugar (to balance acidity)

• Salt and pepper, to taste

• 300g dried spaghetti (or pasta of choice)

Directions

• Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 2–3 minutes until softened.
• Stir in the carrot, courgette, and red pepper. Cook for 5 minutes until the vegetables begin to soften.
• Add the chopped tomatoes, dried herbs, paprika (if using), and sugar. Stir well and bring to a gentle simmer.
• Simmer for 20 minutes, stirring occasionally, until the vegetables are tender.
• Remove from the heat and blend the sauce with a stick blender (or transfer to a blender) until completely smooth. Season to taste.
• Meanwhile, cook the spaghetti according to packet instructions. Drain and toss with the hidden veggie sauce.

Key Notes

• Extra smooth: Strain the blended sauce through a sieve if your child prefers a silky texture.
• Batch cook: This sauce freezes beautifully — portion into tubs and freeze for up to 3 months.
• Switch it up: Try serving with penne, fusilli or even over rice for variety.
• Parent twist: Add chilli flakes, olives, or a handful of fresh basil for an adult-friendly version.

Variation Tips

Swap in different veggies like courgette, mushrooms, or butternut squash for extra flavour and nutrition.

Add lentils or chickpeas to boost protein and make the sauce heartier.

Blend until smooth for fussy eaters, or leave it chunky for those who enjoy more texture.

Some fussy eaters may enjoy the crunchy vegetables rather than soft.

Common Mistakes

Overcooking the sauce can dull the fresh vegetable flavours.