I have a little secret about kids that I want to share with you: they have BIG imaginations. Okay, maybe that’s not a secret, but here’s the tip: those imaginations can be a powerful tool to get kids to eat more vegetables.
Don’t believe me? Try making this rainbow vegan hummus pizza with your little ones, follow the tips below, and let me know about your success in the comments.
Think back to “The Wizard of Oz.” Remember Dorothy’s awe when her world transformed from black-and-white to the colors of the rainbow? Kids experience that same sense of awe every day — sometimes from something as simple as an ant hill or a bowl of vegetables. Harnessing that sense of wonder can make even the most mundane tasks, like preparing dinner, exciting for children.
With this pizza, you can create that same feeling. Watch your child’s face light up as they explore, prepare, assemble, and create their very own rainbow on a pizza — and they’ll be eating veggies without a single complaint.
Five Tips for a Rainbow Vegan Hummus Pizza Adventure
1. Exploration: Let Them Pick the Veggies
Take your kids to the grocery store and let them choose the vegetables for their pizza. Challenge them to find colors of the rainbow: red, orange, yellow, green, blue, and purple.
For younger kids, cut colored strips of construction paper for each color of the rainbow to reference while shopping. This makes the experience visual and fun — and might even introduce them to new vegetables they’ve never seen before.
On our last trip to Trader Joe’s, we found red and orange peppers and colorful cauliflower. What will your kids find on their adventure?
Have your child measure ingredients: applesauce, apple cider vinegar, water, flour, salt, and baking powder.
Let them mix everything in a bowl until a fluffy, sticky dough forms.
Knead for about a minute, roll into a ball, and let it rest for ten minutes while you prep the rest of the ingredients.
Next, prep the vegetables. Chop them small so they blend easily with the hummus and steam them slightly if needed for softness. Kids can help separate the vegetables into colorful rows — getting them engaged early makes them more likely to eat what they helped create.
If your kids are eager to help with chopping, consider a safe kids’ knife so they can learn safely.
Finally, whisk together melted vegan butter, salt, garlic, and parsley to make a simple garlic butter for the crust.
3. Assembly: Hands-On Pizza Making
Now comes the fun part: putting the pizza together.
Let your child stretch the dough into a greased pan, using a little flour on their hands to prevent sticking.
Spread the garlic butter over the dough.
Spread a layer of hummus on top with a spatula.
Even the simplest steps become exciting when kids are allowed to participate.
4. Creation: Make a Rainbow
This is where kids can really express their creativity.
Arrange the vegetables into rows or circles to form a rainbow — or just sprinkle them randomly.
There’s no right or wrong — this is their pizza!
Encourage them to experiment with colors and patterns.
The pride they feel when they see the finished pizza is priceless — and it makes eating vegetables fun.
5. Bonus Rainbow Activity
While the pizza is baking, let your kids create a paper rainbow using the strips of colored paper from your grocery trip.
This simple activity:
Keeps them engaged while waiting for the pizza
Connects the fun of the pizza-making process with a lasting craft
Reinforces colors, creativity, and memory
This rainbow craft becomes a souvenir of the experience, just like the pizza itself.
The Secret to Kids Loving Their Veggies
Kids don’t need exotic trips or fancy restaurants to be excited about food. They need shared experiences and a little imagination. By turning pizza-making into an adventure, your child will:
Explore and discover new vegetables
Take pride in creating something edible
Experience the joy of hands-on cooking
Be more willing to eat the veggies they helped prepare
The joy of making and eating a rainbow vegan hummus pizza becomes a memory — and a delicious one at that.
So grab your veggies, hummus, and pizza dough ingredients, and watch your kids fall in love with vegetables — one colorful bite at a time.
1cupvegetables, steamed and dicedI used rainbow cauliflower, red and orange peppers
8ouncecontainer hummus
1dashnutritional yeastoptional
Instructions
Preheat the oven to 400 degrees F.
Make the pizza dough: combine flour, baking powder, salt, applesauce, apple cider vinegar and water in a bowl. Mix until flour is completely combined. Knead the dough for one minute. Form the dough into a ball, place into a bowl with a towel over it for ten minutes, then spread the dough into a greased baking pan. *
Steam the vegetables, until soft.
Dice your veggies and assemble into a rainbow. Set aside. *
Make the garlic butter: melt the Earth Balance, garlic powder, dried parsley and dash of salt in a small pot, over low to medium heat, whisking until combined. *
Assemble your pizza by brushing the melted garlic butter mixture over the dough, spreading the hummus onto it and then make a rainbow with the veggies.
Place it into the oven and cook until the dough is lightly brown on the edges.
Add a sprinkle of nutritional yeast, slice and enjoy your rainbow vegan hummus pizza.
Notes
*Healthy Vegan Pizza Dough Recipe*Flour your hands a lot prior to kneading the dough and prior to spreading the dough into the baking dish. *Make sure the garlic butter is spread onto the dough while it is still warm. * Use discretion when having kids help with the chopping of the vegetables. Consider purchasing a special knife specifically made for kids to practice.
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