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Quick and Easy Vegetables for Lunch Recipes

Here are some tips on how to cut and serve raw veggies for kids to make sure you have all of the info. Nutrition info will vary based on the veggie you use.
Course side
Cuisine American
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Servings 1
Calories 22kcal


  • 1/8-1/4 medium bell pepper
  • 1 small carrot
  • 1 small slice celery
  • 1 small cucumber
  • 1 piece romaine lettuce
  • 2-4 tbsp snap peas
  • 2-4 tbsp small tomatoes
  • 2-4 tbsp zucchini


  • Bell pepper: Shred with a handheld grater or cut into very thin strips
  • Carrots: Shred with a handheld grater or cut into very thin strips
  • Cherry tomatoes: Cut in quarters or halves (kitchen shears make this easy)
  • Celery: Very thinly sliced (for kids over 3)
  • Cucumber: Shred with a handheld grater or cut into very thin strips, skin removed if desired for younger kids. Diced and rounds are good for kids 2/2.5 and older
  • Lettuce: Shred thinly with a knife or kitchen shears
  • Snap peas: Cut into small pieces to start
  • Tomatoes: Slice into small pieces, then try wedges
  • Zucchini: Spiralize into noodles or use a veggie peeler to cut thin strips
  • Offer a dip such as ranch, salsa, guacamole, hummus, or any other dip your kids enjoy to make these raw vegetables more appealing to your kids.


  • Start with shredded veggies with one year olds and work your way from shredded to thin sticks and diced pieces to thicker pieces as they become more proficient in chewing.
  • Store any leftovers veggies for another day in an airtight container in the fridge.
  • Remember that toddler serving sizes are small—2 tablespoons is a great place to start (and it's okay if they don't always eat that amount).
  • Try to make sure the veggies taste good to you by adding and offering dips and tasting them yourself for freshness.
  • Add any leftover veggies that the kids aren't eating to your own salad. You can even add cucumbers and lettuce to smoothies!


Calories: 22kcal | Carbohydrates: 4g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 6mg | Potassium: 206mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2819IU | Vitamin C: 24mg | Calcium: 27mg | Iron: 1mg