How to Cook Frozen Vegetables (Kid-Friendly!)

Transforming frozen vegetables into a side or main dish that the kids actually want to eat can be a challenge, but these 11 ideas are here to help. Learn the best ways to cook frozen vegetables for the best flavor, texture, and results!

Are frozen veggies as nutritious as fresh?

Let’s tackle this common question right off the top! Yes, they are. They are frozen at the peak of ripeness, so frozen veggies are actually often more nutritious than fresh. Plus, there usually isn’t anything added to them so you don’t need to worry about salt or other additives.

How to Cook Frozen Vegetables

Serving frozen vegetables doesn’t need to mean soggy, mushy veggies—and there are some techniques you can rely on to make cooking them quick and easy. These methods are the ones we use regularly and ones you can try to mix things up if you’re stuck in a frozen veggie rut.

1. Roast Frozen Vegetables

You can roast frozen vegetables including broccoli, green beans, peppers, and cauliflower as you would fresh vegetables. The method is very similar to roasting fresh, though you may need a few extra minutes to ensure you get all of the liquid out.

Easy Roasted Broccoli

This Roasted Broccoli is tender, a little nutty, and a little sweet. Serve this as a simple side to go with dinner. Or make ahead and warm throughout the week to go with lunches.

Easy Roasted Broccoli

steamed cauliflower on blue plate with spoon.

2. Steam or Saute

You can steam or saute any frozen vegetables and typically there are instructions for each kind on the package. To avoid mushy veggies with either method, try not to overcook them and remove from the heat as soon as they’re warmed through and tender. We love Steamed Broccoli.

Quick Steamed Cauliflower

This quick Steamed Cauliflower is easy and delicious—and a perfect vegetable side dish to share with the kids. Use as much cauliflower as you need to feed your family. Store any uncooked florets in an airtight container in the fridge for up to 3 days.

Quick Steamed Cauliflower

3. Blend into Soup

Adding broccoli, cauliflower, and peas to blended soups like Broccoli Cheddar Soup is an easy way to use frozen veggies. You can also add corn to chili and mushrooms to Chicken Noodle Soup or Wild Rice Soup.

Healthy Broccoli Cheddar Soup

With plant-based protein, veggies, and cheese, this soup is a wonderful way to serve up healthy comfort food to the whole family. (Adapted from FamilyFun magazine.)

Healthy Broccoli Cheddar Soup

pesto pasta with peas in multiple bowls.

4. Stir into Pasta

You can add peas to Pesto Pasta, broccoli to Sausage Pasta, cauliflower to Marinara Sauce, and mushrooms to alfredo or marinara sauce; You can blend butternut squash or sweet potato into marinara sauce, too.

Spinach Pesto Pasta with Peas

This bright green pesto is cheesy and mild, making it a perfect sauce for a quick dinner of pasta and peas!

Spinach Pesto Pasta with Peas

cheesy rice in bowl with hands and pink nails.

5. Stir into Grains

Try making Cheesy Rice with Corn or stirring chopped frozen spinach into rice. (My one year old loved rice with spinach and cheese!)

Easy Cheesy Rice (with Veggies!)

This Cheesy Rice recipe has four options to add in veggies and has been a staple of my family's diet for a few years now. It's SO easy and versatile—and stores wonderfully in the fridge. And it's downright delish!

Easy Cheesy Rice (with Veggies!)

butter-chicken-on-kids-and-parents-plate

6. Cook in a Simmer Sauce

Simmering frozen cauliflower, sweet potato, or peas in an Indian Simmer Sauce like tikka masala, or adding a few cups of cauliflower florets to Butter Chicken or tomato sauce is a great way to add more veggies to a meal.

Easy Instant Pot Butter Chicken

Forget takeout—deliver this popular Indian dish to your table instead. Shredded chicken thighs are coated in a rich, buttery sauce with hints of tomatoes, ginger, and garam masala—a messy but very flavorful finger food. Adapted from The Multi-Cooker Baby Food Cookbook.

Easy Instant Pot Butter Chicken

7. Add to Eggs

Almost any frozen veggie pairs well with eggs, so try adding them to an omelet, Egg Muffins, or a frittata. I prefer to thaw the vegetables in warm water, pat them dry, then chop them up before adding them to egg recipes to make sure they aren’t too moist.

So Good Spinach Egg Muffins

These mini Spinach Egg Muffins mix up in minutes and are one of our go-to easy meals. They're packed with iron and protein, and you can make them ahead and stash them in the fridge until you need them for the kids.

So Good Spinach Egg Muffins

spinach-egg-muffins-on-blue-divided-plate

8. Use in Savory Pancakes

Adding frozen corn, mixed veggies, chopped broccoli, or cauliflower to Savory Pancakes (with or without cheese) is a yummy and unexpected meal idea. We like these with salsa or ketchup, though you can choose another dipping sauce if you prefer.

Easy Vegetable Pancakes

With simple ingredients (including frozen veggies!), these easy Vegetable Pancakes are a simple toddler meal for anytime of the day. They reheat well from leftovers too, so you can make a batch and serve them whenever you need them!

Easy Vegetable Pancakes

Vegetable pancakes on yellow plate with dip.

9. Add to Smoothies

Frozen cauliflower and avocado can be added directly to smoothies. They both add nutrients and creaminess without adding any veggie flavor.

Strawberry Smoothie with Veggies

With simple ingredients, six flavor variations, and one easy method, this Strawberry Smoothie recipe is a nutritious breakfast or snack.

Strawberry Smoothie with Veggies

10. Serve with a Dip

Plan frozen veggies taste better served with a dipping sauce like Peanut Sauce, pizza sauce, salsa, BBQ, ranch, ketchup, or tahini. I love using frozen cauliflower in my easy Cheese Sauce and then serving it with additional steamed frozen veggies.

Easy Cauliflower Cheese Sauce

Perfect for dipping and dunking veggies, this recipe makes enough for 2-3 servings, so you can store any leftovers in the fridge in an airtight container. Reheat it for 15-30 seconds in the microwave to serve. You can also toss any leftovers with pasta for a quick and healthy mac and cheese.

Easy Cauliflower Cheese Sauce

11. Blend into Mac and Cheese

Frozen cauliflower works well in Cauliflower Mac and Cheese and frozen butternut squash works well in Butternut Squash Mac and Cheese.

Cauliflower Mac and Cheese (5-Ingredient)

With a simple cheese sauce—no standing and stirring over the stove here!—a solid dose of veggies, and a super creamy final result, this Cauliflower Mac and Cheese is a fast lunch or dinner option for toddlers. (And the rest of the family, too!)

Cauliflower Mac and Cheese (5-Ingredient)

cauliflower mac and cheese on teal spoon

Best Tips for Cooking Frozen Vegetables

Avoid cooking them too long. Stop cooking as soon as they are warmed through and tender.
Season to taste with salt and butter or oil when cooking them on their own.
Serve with dipping sauces to add flavor.
Sprinkle shredded or grated cheese on plain cooked frozen veggies.
Simmer in tomato sauce or another simmer sauce.
Blend into mac and cheese.
Blend frozen cauliflower or avocado into smoothies.
Add to eggs, omelets, egg muffins, and more.