Name: Easy Lentil & Veggie Cups
Prep time: 15 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 cup cooked lentils (completely cooled); 1/2 cup peas (fresh or frozen); 1/2 cup broccoli (finely chopped or puréed); 3/4 cup Spelt flour (or all-purpose flour); 1 tsp baking powder; 2 large eggs; 1/2 cup shredded cheese (optional); 1/2 tsp black pepper; 1/2 tsp garlic powder; 1/2 tsp onion powder

Easy Lentil & Veggie Cups for Picky Eaters

Recipe By‎Ashley |

Updated‎February 19, 2026 |

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Hey friends! Ashley here. If you’ve spent any time in the trenches of picky eater territory — hand raised right here — then these Easy Lentil & Veggie Cups are about to become your new secret weapon. I know lentils don’t exactly sound like something a toddler will dive into, but trust me on this one. Hidden inside a soft, savory little muffin-style cup? Absolute game-changer. My boys actually reach for these — and y’all, they are not easy to impress.

With just 15 minutes of prep time and one bowl to clean up, these cups are a serious weeknight win. They freeze beautifully, reheat in under a minute, and hold their shape perfectly for little hands. Once you have a batch in the freezer, you’ll find yourself reaching for them on repeat. Future-you will be very grateful.

Easy lentil and veggie cups on a plate, perfect for toddlers and picky eaters

Why You’ll Love These Lentil & Veggie Cups

One-Bowl Simplicity: This recipe requires just one bowl and one spoon, meaning you spend less time at the sink and more time with your family.
Built-in Balance: By baking protein, fiber, and vegetables into a single cup, you eliminate the need to plate separate sides for a child who might only eat one thing.
Perfect for Small Hands: These are sized specifically for toddlers developing fine motor skills—no utensils required, which significantly reduces mealtime mess.
Meal Prep Friendly: Bake a double batch on Sunday and you’ve solved the “what’s for lunch?” crisis for the entire week. These freeze like a dream!
“Imperfectly Perfect” Flexibility: Swap out the vegetables based on what’s already in your crisper drawer—this recipe is incredibly forgiving.

Spotlight: Hidden & Balanced Nutrition

The real magic of this recipe is how it tucks nutrient-dense ingredients into a familiar, soft, muffin-like texture. Each cup contains a full cup of cooked lentils alongside peas and finely chopped broccoli. Mixed together with the binder—flour, baking powder, and eggs—those veggies become part of a uniform structure that is so much more approachable for kids who are sensitive to textures. It’s like a cozy little trojan horse of nutrition!

The flavor stays simple and savory on purpose. A little pepper, garlic powder, and onion powder seasons the lentils without being overwhelming. For extra moisture and that familiar cheesy flavor kids love, an optional half-cup of shredded cheese can be folded in. If you’re already a fan of sneaking veggies into your kids’ meals, you’ll also love my Easy Hidden-Veggie Sweet Potato Waffles—another toddler-approved favorite in our house!

Close-up of a lentil veggie cup showing broccoli, peas, and lentil filling

Let’s Cook! Simple Steps for Lentil & Veggie Cups

Prep takes about 15 minutes—totally manageable even on a busy afternoon. The one thing to keep in mind: make sure your cooked lentils are completely cooled before you start. Using pre-cooked or canned lentils is a great shortcut here!

1. Preheat and Mix: Preheat your oven to 350°F. In a large mixing bowl, whisk two eggs and stir in the flour, baking powder, and seasonings.
2. Combine: Fold in the cooled lentils, peas, broccoli, and the optional cheese until the mixture is well combined.
3. Fill: Use a standard cupcake tin, either lined or lightly sprayed. Scoop the mixture into the tins, filling them about ¾ full. (Pro tip: use a silicone cupcake pan for the easiest cleanup!)
4. Bake & Cool: Bake for 20 minutes until the edges are lightly golden and the centers are firm. Let them cool in the pan for a few minutes—this helps them set and hold their shape when you pop them out.

Lentil veggie cups cooling on a rack, baked golden and ready to serve

Ashley’s Pro Tips for Success

This recipe is wonderfully forgiving, so don’t stress! No broccoli? Use shredded carrots or finely chopped zucchini instead—just make sure to squeeze any extra moisture out of watery veggies like zucchini before adding them to the batter.

If the batter looks too wet, add an extra tablespoon of flour. Too dry? A small splash of milk or an extra whisked egg will sort it right out. Lentils are naturally mild and really benefit from the garlic and onion powder, so don’t skip those! And most importantly—make sure those lentils are fully cooled before you mix them with the eggs. Hot lentils + raw eggs = scrambled eggs in your batter, and we don’t want that!

Storage & Reheating: Built for Busy Families

Once completely cooled, store the cups in an airtight container in the refrigerator for up to 4 days. They’re actually great served cold, which makes them a quick addition to a lunchbox or an on-the-go snack. For longer storage, these cups are freezer-friendly for up to 3 months. Flash-freeze them individually on a baking sheet first (about an hour), then transfer to a freezer bag so they don’t stick together.

To reheat, a frozen cup takes just 45–60 seconds in the microwave. For a slightly crispier edge, pop them in a toaster oven or air fryer for a few minutes. I also love making a double batch alongside my Easy ABC Toddler Cookies on Sundays—suddenly the whole week’s snacks are handled!

A Little Joy on Top!

Feeding our little ones well doesn’t have to be a battle at the dinner table every single night—and I hope these imperfectly perfect little cups prove exactly that! They are my go-to for the days when I need something wholesome on the table fast, without the negotiation. There is something so satisfying about watching a picky eater reach for seconds of something secretly nutritious. If your family gives them a thumbs up, I’d absolutely love to hear about it! Happy cooking, y’all!

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Easy Lentil & Veggie Cups

A nutrient-dense, savory muffin designed for toddlers and picky eaters. These one-bowl veggie cups are packed with protein and fiber, making them an ideal grab-and-go healthy snack or meal-prep staple.

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Prep Time 15

Cook Time 20

Total Time 30

Servings: 12 cups

Course: Breakfast, Lunchbox, Snack

Cuisine: American, Healthy American, Kid

Calories: 82

Ingredients Equipment Method Nutrition Notes

Ingredients

1 cup cooked lentils completely cooled
1/2 cup peas fresh or frozen
1/2 cup broccoli finely chopped or puréed
3/4 cup Spelt flour or all-purpose flour
1 tsp baking powder
2 large eggs
1/2 cup shredded cheese optional
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp onion powder

Equipment

Standard 12-slot Cupcake Tin (Optional Silicon Version)
Large Mixing Bowl
Silicone Spatula

Method

Preheat and Prep: Preheat your oven to 350°F. Line a standard 12-slot cupcake tin with paper liners or lightly grease with cooking spray.
Whisk the Base: In a large mixing bowl, whisk the two eggs until smooth.
Add Dry Ingredients: Stir in the flour, baking powder, garlic powder, onion powder, and black pepper until a thick batter forms.
Fold in Veggies: Gently fold in the cooked lentils, peas, broccoli, and cheese (if using) until the ingredients are evenly distributed.
Fill the Tins: Spoon the mixture into the prepared cupcake tins, filling each about 3/4 of the way full.
Bake: Bake for 20 minutes, or until the edges are lightly golden and the centers are firm to the touch.
Cool to Set: Let the cups cool in the tin for at least 5 minutes before removing. This allows them to set and hold their shape.

Nutrition

Calories: 82kcal

Notes

The Silicone Secret: For the easiest removal, use a silicone muffin tray. These cups are moist and can occasionally stick to metal tins even when greased.

Veggie Substitutions: This recipe is very forgiving. If you don’t have broccoli, try shredded carrots or finely chopped zucchini (just be sure to squeeze the extra moisture out of the zucchini first).

Storage: Store in an airtight container in the refrigerator for up to 4 days.

Freezer Instructions: Flash-freeze individual cups on a baking sheet for one hour, then transfer to a freezer-safe bag for up to 3 months. Reheat in the microwave for 45–60 seconds.

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Meet Ashleybakeseasy

Welcome to Ashley Bakes Easy! I’m Ashley, a home cook and mother who believes that delicious food doesn’t have to be complicated. My journey in the kitchen started with a simple goal: create meals that my whole family would love, we could afford on a single income, and create recipes tailored for our special needs son Winston.