A simple, hidden-veg chicken satay recipe designed by Dr. Kirsty Porter — paediatric dietitian with 16+ years’ experience supporting families of fussy and sensory eaters.
This family-friendly meal combines familiar flavours with blended vegetables so you can increase veg exposure without overwhelming texture — perfect for parents searching “hidden veg recipes for picky eaters” or “sensory friendly family meals”.
Why This Works for Fussy & Sensory Eaters
Hidden Veg Strategy
Blending five different vegetables into the sauce encourages exposure to flavour and colour without texture overload — a evidence-informed approach for picky and sensory eaters that increases acceptance.
Tip: Offer a small side of lightly cooked veg separately on the plate for children who dislike mixed textures — this supports exposure without pressure.
Adaptations & Sensory-Friendly Tips
Texture Control
- For smoother textures, use smooth nut butter and a high-speed blender.
- For children who prefer chunks, leave tiny soft pieces instead of fully pureeing.
Flavour Adaptation
- Use mild curry paste or reduce to 1 tbsp if spice sensitivity is a concern.
- Let your child choose a favourite sauce to dip on the side (e.g., mild ketchup, yoghurt) — this supports autonomy and exploration.
Increase Familiarity
Let your child help with prep — choosing veg or stirring the sauce builds familiarity and reduces food anxiety.
Substitutions & Allergen Notes
- Nut-free: Use sunflower seed butter instead of peanut if needed.
- Coconut-free: Swap coconut milk for oat or dairy milk + a splash of yoghurt for creaminess.
- Vegetarian option: Swap chicken for cubed tofu or chickpeas to increase plant-based protein.
Child-Friendly Serving Ideas
- Deconstructed: Serve components separately (rice, chicken, sauce) on a compartment plate — many sensory eaters prefer this.
- Dipping play: Offer sauce on the side with finger foods to allow low-pressure tasting.
Nutrition & Behaviour Notes
This meal combines protein, blended veg, and a familiar flavour profile — promoting balanced eating while supporting sensory comfort. Including a small side of plain veg alongside the hidden version builds repeated, low-pressure exposure, a key strategy in expanding diets gradually
Hidden Vegetable Chicken Satay
Ingredients
- 1 large Carrot
- 1 Peppers
- 1 small Courgette
- 1-2 Onions
- 120 grams Mushrooms
- 150 grams Cauliflower
- 2 tsp Garlic minced such as cheat garlic
- 3 tbsp Nut or Seed butter I used peanut
- 2 tbsp Mild Curry Paste of choice
- 1 tbsp Honey
- 1 tbsp Soy sauce
- 1 Juice of lime
- 1 tin Coconut milk 400mls
- 300 mls Vegetable stock
- 1 tin Chickpeas Can omit & add 1 more chicken breast
- 3 Large Chicken breasts
- Chilli flakes, chopped nuts & coriander Optional for garnish
Instructions
- Measure out all the ingredients.
- Peel & dice all the vegetables (except mushrooms) into small pieces.
- Heat the pan & add oil, garlic, curry paste, soy sauce, nut/seed butter & honey until well mixed & form a paste.
- Then gradually add in the vegetable stock & mix until well mixed. Repeat with the coconut milk.
- Then add in all the vegetables & stir well. Bring to the boil and cook on a high simmer for 15 minutes until the vegetables are soft.
- Use a hand blender to blitz the sauce until completely smooth.
- Add in the raw diced chicken and chickpeas and cook on a low simmer for 15-20 minutes until the chicken is cooked through.
- Boil the rice & extra vegetables such as broccoli once ready to do so.
- Chop up some peanuts & coriander with chilli flakes for garnish if desired!
- Serve & enjoy. See plated options as ideas for presentation with babies, children & adults.
- For kids that don't like foods touching- the compartment plate helps you offer the meal in different formats that they are comfortable with.
