I started making this hidden veggie pasta sauce when I became a mom and realized how quickly dinner could turn into a negotiation. I wanted a vegetable pasta sauce my kids would eat without questions or pushback.
This recipe became my go-to because it works. It is smooth, familiar, and made with simple ingredients. If you are trying to feed picky eaters or add more vegetables to everyday meals, this hidden veggie pasta sauce fits into real schedules.
Looking for more kid-friendly hidden veggie recipes? Find them here!
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Why This Hidden Veggie Pasta Sauce Works
Hidden vegetable pasta works because it solves a real problem. Many people want to eat more vegetables but struggle with texture, flavor, or resistance from kids. By cooking vegetables until soft and blending them into a classic red sauce, you get a veggie sauce that tastes familiar and works with almost any pasta.
Some key benefits include:
- Naturally sweet from vegetables
- Easy to customize
- Kid-friendly and adult-approved
- Vegan and dairy-free
- Works as a base for other recipes
Ingredients for Hidden Vegetable Pasta Sauce
- 2 large carrots, peeled and chopped
- 1/2 small onion, chopped
- 3 cloves garlic
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon Italian seasoning
- 3 tablespoons tomato paste
- 1 tablespoon date sugar (can sub regular sugar if you want), this offsets the acidity
- 1 28-ounce can crushed tomatoes
- 1/2 to 1 cup broth (I like using bone broth, see my bone broth recipe post)
How to Make Hidden Veggie Pasta Sauce
Heat olive oil in a large pot over medium heat.
Add the carrots and onion. Cook for 8 to 10 minutes until very soft.
Add garlic, salt, pepper, and Italian seasoning. Cook for 30 seconds.
Stir in tomato paste and cook for 1 to 2 minutes.
Add crushed tomatoes and broth.
Simmer uncovered for about 15 minutes, or until the carrots are fully tender.
Blend until completely smooth. A high-speed blender works best, but an immersion blender can also be used.
Tips for Making Smooth Veggie Pasta Sauce
- Cook vegetables until they mash easily with a spoon.
- Use enough liquid when blending to avoid a thick or gritty sauce.
- Blend longer than you think you need to for a silky texture.
- Pair this sauce with creamy pasta recipes for extra richness.
- Use a high speed blender, this works the best for me.
Best Vegetables for Hidden Veggie Pasta Sauce
Carrots: provide natural sweetness
Zucchini: adds volume without altering flavor
Cauliflower: makes the sauce creamy
Spinach or kale: boosts nutrients
Optional: roast the vegetables before cooking to create a richer roasted vegetable pasta sauce
How to Serve Hidden Vegetable Pasta Sauce
- Toss with spaghetti or penne, you could even do fun shaped pasta to really sell it to the picky eaters.
- Use as a pizza base
- Layer into lasagna
- Spoon over roasted meats
- Serve with gnocchi or zoodles
- Pair with roasted vegetable side dishes
Meal Prep and Freezing
- Store in the fridge for up to 5 days
- Freeze for up to 3 months
- Thaw overnight or warm gently on the stove
- Freeze in smaller portions for easy use
Why Kids Love This Hidden Veggie Pasta Sauce
My four-year-old despises carrots and will pick them out of anything. I often hear him say, “I hope there aren’t carrots in it!” about almost every meal.
But he loves this sauce and asks for it regularly, completely unaware that carrots are hidden inside. Blending the vegetables until perfectly smooth removes all flavor and texture cues, so it tastes like a familiar red sauce.
I love that this hidden veggie pasta sauce lets me sneak in extra vegetables effortlessly. It makes mealtime less stressful and more enjoyable because I know my child is getting nutrients he would normally avoid.
The texture is silky, the flavor is comforting and familiar, and even picky eaters often ask for seconds. This has become one of my go-to recipes for busy weeknights or whenever I want a wholesome, comforting meal the whole family will enjoy.
Hidden Veggie Pasta Sauce FAQ
Can kids taste the vegetables?
Most kids cannot. The vegetables blend into the sauce and taste like a classic red sauce.
What is the best vegetable pasta sauce for picky eaters?
A smooth blended sauce using carrots, onion, and tomato.
Can I make this a roasted vegetable pasta sauce?
Yes, roast vegetables first for extra flavor.
Is this the same as store-bought veggie sauce?
Homemade usually has fewer additives.
Hidden Veggie Pasta Sauce
Ingredients
- 2 tablespoons olive oil
- 2 large carrots peeled and chopped
- ½ small onion chopped
- 3 cloves garlic
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon Italian seasoning
- 3 tablespoons tomato paste
- 1 tablespoon date sugar can sub regular sugar if you want, this offsets the acidity
- 1 28-ounce can crushed tomatoes
- ½ to 1 cup broth I like using bone broth
Instructions
- Heat olive oil in a large pot over medium heat.
- Add carrots and onion. Cook for 8 to 10 minutes, stirring often, until very soft.
- Add garlic, salt, pepper, and Italian seasoning. Cook for 30 seconds until fragrant.
- Stir in tomato paste and cook for 1 to 2 minutes.
- Add crushed tomatoes and broth.
- Simmer uncovered for about 15 minutes, or until the carrots are completely tender.
- Blend until fully smooth. A high speed blender works best, but an immersion blender can also be used.
- Taste and adjust seasoning as needed. Serve warm.
Notes
Nutrition Information
Approximate Macros per ½ cup serving (8 servings total):
- Calories: ~88 kcal
- Fat: ~7 g
- Carbohydrates: ~6 g
- Fiber: ~1.5–2 g
- Protein: ~1–1.5 g
Most calories and fat come from the olive oil (healthy fats).
Carbs are mainly from tomatoes + carrots, with a small boost from date sugar.
Naturally low protein, since this is a sauce (great paired with protein pasta, lentils, or meat).
Fiber is solid for a blended sauce, especially for picky eaters.
This hidden veggie pasta sauce becomes part of your weekly routine. It is reliable, nourishing, and easy to adapt. It works for kids and adults alike, fits into real life meals, and you can save it, freeze it, and make it your own.
Hi, I’m Ashley — mama, maker, and lover of all things from-scratch. Around here, you’ll usually find me barefoot in the kitchen, covered in flour or beeswax, with kids underfoot and something simmering on the stove. I believe in slow living, simple joys, and the kind of home that smells like cinnamon rolls and sunshine. Find out more about me here.
