3 Vegetable Pâtés for Children

We are going to show you 3 alternatives of pâtés to increase the vegetable intake in the daily diet of children to ensure plenty of quality antioxidants.
3 Vegetable Pâtés for Children
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 16 December, 2022

Vegetable pâtés for children are an excellent alternative to include vegetables in the routines. These are usually made with fresh ingredients and are healthy. You should keep in mind that they’re a source of essential micronutrients and phytochemicals with antioxidant properties. We’re going to show you several options so that you can include them in the diet of your little ones.

Now, before starting, we have to emphasize that homemade vegetable pâtés have a much higher quality than industrial pâtés. The latter may contain elements such as artificial additives, which in some cases would damage the microbiota and affect the density and diversity.

Here are the best recipes for vegetable pâtés for children that you can prepare at home.

1. Carrot pâté

A bowl of carrot puree.
Carrots contain a significant amount of vitamin A and have antioxidant properties that neutralize the formation of free radicals.

Ingredients

  • 12 ounces of cooked chickpeas
  • 6 ounces of roasted carrots
  • A clove of garlic
  • 2 teaspoons tahini
  • 1 teaspoon cumin
  • 1 teaspoon sweet paprika
  • 2 tablespoons of extra virgin olive oil
  • Salt

Step-by-step instructions

  1. Peel, wash, and cut the carrots.
  2. Add oil and bake at 350 degrees for 20 minutes to roast.
  3. Mash together with the rest of the ingredients until a light texture is obtained. You can add some water if necessary.
  4. Now it’s ready to serve.

Why make this recipe?

Vegetable pâtés made with carrots provide a high amount of vitamin A. This element helps prevent the development of free radicals. This element contributes to preventing the development of diseases that could affect visual health, as evidenced by research published in the journal Sub-Cellular Biochemistry.

2. Bell pepper pate

Vegetable pates made with bell peppers contain vitamin C.
Bell peppers are a source of vitamin C and help to reduce the incidence of infections and the severity of symptoms should they ever develop.

Ingredients

  • 2 large red peppers
  • 60 grams of walnuts
  • 2 tablespoons of extra virgin olive oil
  • 1 pinch of ground cumin
  • Salt
  • A small clove of garlic

Step-by-step instructions

  1. Wash and slice the peppers.
  2. Coat with a little oil and salt.
  3. Bake for 20 minutes, at 400 degrees to soften their texture.
  4. Let them rest and peel once they’ve cooled down.
  5. Mash them together with the rest of the ingredients to achieve a creamy result.

Why make this recipe?

Bell peppers are a good source of vitamin C. We’re talking about a compound that contributes to increasing the efficiency of the immune system, according to a study published in Nutrients.

3. Eggplant pâté

A jar of eggplant paté.
Eggplants are a source of quality antioxidants, so it’s good to include them in your children’s diet.

Ingredients

  • 1 large eggplant
  • 1 clove of garlic
  • 3 tablespoons tahini
  • 1 pinch of cumin
  • Juice of half a lemon
  • Salt to taste
  • 2 tablespoons of extra virgin olive oil

Step-by-step instructions

  1. Slice the eggplants.
  2. Bake them with a little oil for 20 minutes at 350 degrees.
  3. Empty with the help of a spoon and the pulp.
  4. Mash with the rest of the ingredients until an optimal texture is reached.

Why make this recipe?

Eggplant is a source of high-quality antioxidants, such as anthocyanins. They’re also present in other vegetables such as blueberries and have been linked to better health. For this reason, they should be included in the diet on a frequent basis.

Prepare vegetable pâtés for children

As you’ve seen, it’s easy to prepare several types of vegetable pâtés with high nutritional quality, ideal to include in children’s diets. You don’t need many ingredients or very much time to achieve an excellent result.

Moreover, they can be eaten as a snack or even at breakfast and thus improve the daily nutritional intake. However, it’s also key to ensure the presence of foods that are high in quality fats and proteins for the physiology to work properly.

It might interest you...
3 Ways to Include Vegetables in Children’s Meals
You are Mom
Read it in You are Mom
3 Ways to Include Vegetables in Children’s Meals

It's important to include vegetables in children's diets to ensure a sufficient supply of antioxidants and vitamins. Learn how!



  • Saari JC. Vitamin A and Vision. Subcell Biochem. 2016;81:231-259. doi:10.1007/978-94-024-0945-1_9
  • Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

The contents of You Are Mom is for educational and informational purposes only. At no time do they replace the diagnosis, advice, or treatment from a professional. If in doubt, it's best to consult a trusted specialist.