How to Sneak in More Greens
You know you should eat more veggies, but that's often easier said than done. Luckily, sneaking more greens into your meals doesn't have to be as stressful as you think, and there are plenty of simple ways to boost your daily intake. From blending them into smoothies to baking them into treats, here are 20 creative ways to incorporate more veggies into your diet.
1. Blend Them Into Smoothies
One of the easiest ways to incorporate more veggies into your diet is to blend them into a smoothie! We know—sipping on a kale-and-spinach flavored shake might make you turn your nose up, but there are ways to make your beverage both delicious and nutritious.
2. Stuff Your Sandwich & Burritos Full
Making a sandwich or burrito wrap for lunch? Instead of loading them up with meat, rice, and lots (and lots) of mayo, stack some greens in between those buns! Trust us: when you take that first full bite, you won't even taste the veggies—they'll blend right in.
3. Swap Pasta for Veggie Noodles
If you're thinking of having pasta for dinner, don't load up on the carb-heavy, refined-grain kind. Instead, repurpose your veggies and make them the star of the dish. By turning them into noodles, you'll be slurping up the good, nutritious stuff, not the bad stuff.
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4. Make Lettuce Wraps
Veggie-stuffed sandwiches and burritos might sound (and be) yummy, but what about wrapping your fillings with lettuce instead? This way, you're getting even more greens into your diet, along with that refreshing, sweet crunch with every bite.
5. Have Veggie Sticks with Hummus
Sometimes, you don't need to be so sneaky with it. Veggie sticks with hummus (or your choice of dip) is a great way to get more greens in your diet, and they pair so well together that you'll probably finish an entire plate at lightning speed without even realizing it.
6. Make Veggie Soup
Need something warm, hearty, and comforting? Make some veggie soup! This is perfect for the colder seasons, but you can enjoy it year-round. To flavor up your broth, add a variety of veggies, like celery, spinach, green beans, peas, broccoli, onions, and carrots. Make sure to mix in some lean protein, too, to make it more filling.
7. Turn Them Into Healthy Fries
This might sound counterintuitive, but don't stress: if you're making them at home, you'll be able to adjust how they're prepared. The healthiest way to prepare them is to reduce your use of oil and to throw your coated veggies in the oven or air fryer instead, then season to taste.
8. Bake Them Into Treats
Not a fan of fries but a lover of sweets? Why not bake your veggies instead? You can whip up some zucchini bread, carrot muffins, beetroot brownies, pumpkin cookies, zucchini pancakes... the list goes on! Get creative in the kitchen and you'll be surprised what you could turn your greens into.
9. Make Veggie-Based Dips
Instead of dipping your veggie sticks into hummus, why not make your own veggie-based sauce so you can double your intake? Whether you prefer mashing zucchini and avocado together to make a refreshed take on guacamole or you want to make use of spices, onions, parsley, and dill, there are plenty of choices you can make.
10. Swap Out Rice for Veggies
Rice pairs well with veggies and protein, but what about swapping it out entirely to have your protein with a bed of greens instead? You can sauté some veggies to serve as your base, or mix together fresh greens for a healthy salad.
11. Make Veggie Chips
Don't reach for a bag of potato chips or veggie straws at the store—make some veggie chips at home instead! All you need to do is slice up your choice of veggies—think carrots, zucchini, beetroot, and sweet potato—and throw them in the oven. After they crisp up, season them to taste.
12. Swap Regular Pizza Crust with Cauliflower Crust
Sometimes, you're just craving that gooey, smoky taste of pizza. Well, did you know you can sneak some veggies into this dish, too? Simply replace your regular crust with a base made with cauliflower. Once you've shaped your pie, pile up your protein and add some more veggies, like mushrooms, olives, onions, bell peppers, and spinach.
13. Grill Up Some Veggie Kebabs
Grilled steak kebabs are delicious, but have you tried loading up your skewers with a variety of veggies? Throw some bell peppers, onions, zucchini, and tomatoes on the grill, then load them up on your party stick. For a fun touch, incorporate veggies of different colors for a rainbow skewer.
14. Stuff Your Peppers
Stuffed bell peppers, anyone? This tasty dish is fun and easy to make: all you need to do is choose your ingredients to fill your peppers with, like meat, beans, and rice, then throw in the oven. If you prefer munching on bell peppers raw, have them with cream cheese or lean protein, like chicken breast and turkey.
15. Make Some Cauliflower Buffalo Wings
If you've never tried cauliflower buffalo wings before, trust us: they taste strikingly similar to the real deal. To make, break your veggie into large florets, then coat in a simple but spiced-up batter with paprika and garlic powder. Once they've crisped up in the oven, brush on some buffalo sauce and heat again until the flavor has soaked in!
16. Swap Rice with Cauliflower Florets
We bet you haven't thought of this trick. Another way to sneak more veggies into your diet is to swap rice with cauliflower florets. All you need to do is throw the florets in a food processor and pulse until they break off into tiny granules. You can enjoy them raw or cooked.
17. Fix Up Some Veggie Meatloaf
You might not be a fan of regular meatloaf, but adding more veggies to the recipe may give it just the boost it needs to be tasty and irresistible. Alternatively, you can make one that's entirely veggie-based by swapping the meat out with chickpeas.
18. Make a Poke Bowl
Who doesn't like poke bowls? This classic Hawaiian favorite is an excellent vehicle for incorporating more veggies (and fish) into your diet. From edamame beans and cucumbers to carrots and radishes, you can level your plate up any way you'd like with different toppings.
19. Whip Up a Veggie-Based Pasta Sauce
We've mentioned swapping out regular pasta with something veggie-based, like zucchini noodles, but what about dressing your plate with more greens? Whether you're a pesto or marinara fan, you can either stick with the familiar or whip up something entirely new.
20. Make Sushi Rolls
If you're a big sushi lover, try fixing up some rolls stuffed with veggies! You can add anything from carrots and cucumbers to sweet potatoes and eggplants. Plus, making sushi is a great way to get more fish into your diet as well!
