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8 Ways to Sneak More Vegetables Into Your Meals

  • Category: Nutrition, Health & Wellness
  • Posted On:
  • Written By: Sophia Love | Health Coach | Sanny and Jerry Ryan Center for Prevention and Genetics
8 Ways to Sneak More Vegetables Into Your Meals

Vegetables are a great way to bulk up any meal and provide extra nutrients to your diet. However, they aren’t everyone’s favorite thing to eat and can often be hard to incorporate into meals. Here are 8 ways to add vegetables to your day, with options that will make eating a serving of veggies go unnoticed!

8 Ways to Add Veggies Into Meals:

1. Smoothies

Person cutting up a banana to put in a smoothie.
Smoothies are an easy way to add some extra vegetables in your diet without even noticing. Put a handful of spinach or some frozen cauliflower or zucchini in your blender for some extra creaminess and nutrients.

2. Sloppy Joes with Riced Cauliflower

Adding vegetables to any type of stew or meat is a great way to bulk up your meal for a larger portion size without the added fat or calories. Add a bag of riced cauliflower to your regular sloppy joe recipe next time. The texture of the cauliflower is similar to that of the ground meat, so you won’t even notice!

3. Hearty Warm Salads

Eating vegetables, especially raw and cold in the winter can be difficult. Warm salads are a great way to stay cozy but still get your veggies and are so versatile. Start with a dark leafy green, add a grain like rice or quinoa, then load on other vegetables like roasted sweet potato, squash, or peppers. Then add a lean protein such as chicken or ground turkey. Lastly, add some sweetness with sliced apple or cranberries, and a vinaigrette dressing for a well-rounded warm meal with all the colors of the rainbow.

Tip: Prep and store mix-ins separately so nothing gets soggy and is fresh each time!

4. Sandwiches/Wraps

Do you bring a side salad, or some carrots and celery in your lunch only to throw them away? Switch up your sandwiches and wraps with leafy greens, peppers, and cucumber to create great tasting nutrient dense lunches full of fiber to keep you full. Or swap out your protein and use beans and chick peas instead.

5. Blend Vegetables into Sauces/Dressings

Blending some spinach or leafy greens into a salad dressing or sauce can give you a burst of nutrients without even thinking about it. Try roasting some carrots, tomatoes, peppers, your favorite aromatics and seasonings to create a tasty tomato sauce for spaghetti but still get a serving of vegetables in on pasta night!

6. Breakfast Muffins

Nothing better than starting your day with a serving of vegetables and a nice warm muffin. Morning glory muffins are not only tasty but have fiber and nutrients to keep you full through the morning and kick it off with added vitamins and minerals. Add in whatever ingredients you like and skip the ones you don’t!

Sweet Potato Brownies

7. Sweet Potato brownies

A delicious fudge brownie to satisfy your sweet tooth but with some added vitamins and minerals. Sweet potato is not only a great base for brownies, but adds fiber, sweetness, and creates a rich fudgy brownie.

8. Broccoli Tator-Tots

Craving some French fries or tator-tots but don’t want to get off track? Try broccoli tots to still give you a serving of vegetable but satisfy your craving. Add your favorite seasonings, an egg, breadcrumbs, and some shredded broccoli to a bowl and roll into balls and bake for an easy, veggie filled side dish to any meal.


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