Hidden Veggie Pasta Sauce for Toddlers (Easy + Protein-Packed)

I love making this for my toddler because it’s easy, versatile, and full of real food ingredients. It’s a great way to serve a balanced, comforting meal while keeping things simple on busy days.

This toddler-friendly pasta sauce is easy to batch prep, freezer-friendly, and comes together with minimal ingredients and effort.

• It’s filled with real veggies your toddler won’t even notice
• Cottage cheese adds creaminess and protein in one easy step
• Roasting brings out a naturally sweet, mellow flavor toddlers love
• You can serve it with any pasta shape your child prefers
• It’s perfect for make-ahead meals and freezer prep

• Red bell pepper: adds natural sweetness and bright flavor, especially when roasted.
• Zucchini: blends in smoothly and adds moisture and fiber without a strong taste.
• Carrots: roasting brings out their natural sweetness, perfect for picky eaters.
• Marinara sauce: a familiar base that ties everything together and makes it taste like “real” pasta sauce.
• Cottage cheese: adds creaminess and a boost of protein to keep little bellies full.
• Olive oil: helps the veggies caramelize in the oven and enhances the overall flavor.

• Preheat your oven to 400°F.
• Chop the bell pepper, zucchini, and carrots into similar-sized pieces for even roasting.
• Toss the veggies with a little olive oil and spread them out on a baking sheet.
• Roast for 20-25 minutes, or until the veggies are soft and lightly golden.
• Let the vegetables cool slightly, then transfer them to a blender.
• Add marinara sauce and cottage cheese, then blend until smooth and creamy.
• Warm the sauce on the stove or mix directly with cooked pasta and serve.

This recipe is flexible and easy to adjust based on what you have on hand.

• If you don’t have cottage cheese, you can use ricotta or a few spoonfuls of plain Greek yogurt
• To make it dairy-free, try a plant-based cottage cheese alternative or vegan ricotta.
• Add a handful of spinach or kale before blending to sneak in some extra greens
• For added protein, blend in a few spoonfuls of cooked white beans or a sprinkle of hemp seeds
• You can also add or substitute other veggies like onions, garlic, or cauliflower

• Freeze leftover sauce in ice cube trays and take out a couple for a single serving
• Taste before serving—if the flavor is too strong, you can mellow it out with a little extra marinara
• If the sauce is too thick, stir in a splash of pasta water or broth while warming
• This sauce works great as a base for pizza or a dip for roasted veggies, too

This sauce is creamy, smooth, and naturally sweet from the roasted carrots and red pepper. It blends beautifully, making it perfect for toddlers still adjusting to textures. It coats pasta well and has a soft flavor that pairs easily with a variety of meals.

Serve this sauce with your toddler’s favorite pasta shape—small spirals, elbows, or shells work really well. You can also use chickpea noodles for extra protein. Feel free to stir in a little grated cheese or mix it into mac and cheese for extra flavor.

Store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze small portions in silicone trays or jars for up to 3 months. Just thaw and reheat gently when you’re ready to use. I like to freeze in ice cube trays and take a couple out for a single serving.

This creamy, veggie-packed pasta sauce has become a staple in our home. It’s a simple way to serve veggies, protein, and comfort all in one bowl. I hope your little ones love it as much as mine does.

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