These hidden veggie meatballs for toddlers are rich in iron, healthy fats, and protein. When it comes to toddler recipes, I’ve found that you have to get very clever with how you sneak in certain foods, especially vegetables. Your toddler will never know these bison meatballs have hidden veggies. And, because they’re made with ground bison, they’re super rich in iron, which is an essential mineral at this age.
It’s so easy to get calcium rich foods into their diets, but when it comes to iron rich foods, it can be tricky, especially if they’re going through a picky phase. These bison meatballs are super flavorful and great on their own or mixed in with pasta, marinara sauce, or any other type of sauce.
Iron Rich Foods for Toddlers
These hidden veggie bison meatballs are a great (and delicious) source of iron. Here are some iron rich food for toddlers I like to incorporate in my toddler’s diet on a regular basis.
- Ground Bison: With more iron per serving than regular ground beef, I like to use ground bison in recipes I’d typically use ground beef to really maximize how much iron my toddler is getting.
- Ground Organ Meats: I also like to my ground beef that’s blended with ground organ meats, such as liver. Organ meats are also a great source of heme-iron.
- Spinach: My favorite way to sneak spinach into my toddler’s diet is via homemade pouches. I just blend the spinach right into the smoothie mixture and she never knows it’s there! Spinach is a great plant-based source of iron.
- Eggs: My toddler has an egg allergy, so unfortunately I can’t include eggs in her diet, but eggs are a good amount of iron as well.
Hidden Veggie Meatball Ingredients
- Ground Bison: You can also use ground beef or a ground beef/organ blend.
- Vegetables: I’m using a blend of grated zucchini and carrots along with chopped onion.
- Garlic: To add more flavor!
- Gluten Free Flour: I’m using almond flour and oat flour to add texture and bulk.
- Egg: To bind everything together. You can also use a flax egg for those with egg allergies.
- Seasonings: I combine sea salt, black pepper, garlic powder, onion powder, paprika, and dried oregano to give these hidden veggie meatballs lots of flavor.
How To Make These Hidden Veggie Meatballs
- Step 1 – Prep the veggies. I like to grate the carrots and zucchini and then finely dice the onion.
- Step 2 – Mix everything. Add all ingredients to a large mixing bowl and mix together until fully combined.
- Step 3 – Bake. Form the mixture into small meatballs and bake until done!
Storage Tips
These hidden veggie meatballs are meal prep friendly. They’ll last several days in the fridge and months in the freezer.
- Refrigerator: These hidden veggie meatballs will last in the fridge for up to 4-5 days.
- Freezer: They can also be frozen in an airtight container for up to 3 months.
How To Serve For Toddlers
When it comes to toddler friendly recipes, it’s all about how you serve it to maximize nutrient absorption and ensure safe eating.
- How To Serve: Always cut the meatballs into fourths or even smaller bite size pieces before serving.
- Foods to Serve With: I like to incorporate these meatballs into pastas, especially spaghetti. You can even serve it with just the marinara (no noodles) or any other type of sauce. They’re also great served alongside mashed potatoes, regular buttered pasta, or into a seasoned rice blend.
- Boost Iron Absorption: Serve with Vitamin C rich foods, such as fruit, to boost the iron absorption. Avoid calcium rich foods when serving these if iron absorption is the goal because calcium can block iron absorption.
More Healthy Toddler Friendly Recipes
If you’re on the search for more healthy toddler friendly recipes, here are a few of my favorites.
- Homemade Hamburger Helper – great one-pot dinner
- Homemade Brain-Boosting Blueberries Pouches – great for a quick, nutritious snack
- Fiber Rich Overnight Oats – delicious breakfast option
- One Pot Chicken and Rice – always a family favorite, especially for the kids.
Hidden Veggie Meatballs for Toddlers (iron rich)
Video
Equipment
- 1 Nut Milk Bag (can also use a fine mesh strainer or cheesecloth)
Ingredients
Meatball Ingredients:
- 1 lb Ground Bison
- 1/2 C. Zucchini, grated
- 1/3 C. Carrots, grated
- 1/4 C. Onion, finely diced
- 1 tsp Garlic, minced
- 1/3 C. Almond Flour
- 2 Tbsp Oat Flour
- 1 Egg (or 1 flax egg)
Seasoning Blend:
- 1 tsp EACH of Sea Salt and Garlic Powder
- 1/2 tsp EACH of Onion Powder, Paprika, and Dried Oregano
- 1/4 tsp Black Pepper
Instructions
- Preheat oven to 400 F. Line a baking sheet with parchment paper and set aside. Grate the zucchini and carrot. Then, using a nut milk bag, strainer, or cheesecloth, squeeze as much of the excess water from the grated zucchini as possible.
- Add all ingredients to a large mixing bowl, including the seasonings. Mix with hands until fully combined.
- Separate the mixture into roughly 4 equal parts and then divide each part into fourths. Roll each section into balls and place onto the baking sheet. This will yield 16 meatballs. Brush or spray with avocado oil.
- Bake for 25 minutes or until fully cooked through. Enjoy!
Notes
- Storage: These hidden veggie meatballs will last in the fridge for up to 4-5 days and in the freezer for up to 3 months in an airtight container.
- Nutrition: These bison meatballs are packed with iron rich foods, which is an essential mineral for toddlers that can sometimes be difficult to get in, especially when they’re going through a picky phase. Pair with a Vitamin C rich food, such as fruit, to maximize iron absorption.
