In 2017, the CDC found that as much as 90 percent of the American population doesn’t eat enough vegetables. It’s not that surprising. Getting enough vegetables in the diet can be difficult, especially when so many of us eat on the go.
But researchers and nutritionists say you should be eating at least five servings of vegetables a day. You might even need more depending on your body type, health needs, and physical activity. For most of us, five servings of vegetables a day seem impossible…even for those of us who enjoy eating veggies.
And if you have young kids, you know it’s not always easy to get them to eat vegetables. At times, it seems as though kids are determined to live off of nothing but snacks. It’s no wonder so many parents feel stumped as to how to get them to get those important nutrients.
But even as an adult, it can be hard to consume adequate vitamins and minerals. Whether you eat in a rush or just hate the taste of broccoli, you might be looking for options to get more greens in your diet. Here are 75 ways to add vegetables to your daily meals…not just for you but the entire family… adults and kids alike.
1. Spinach in any smoothie
An easy way to get your veggies is to drink them. You can add spinach and other veggies to almost any smoothie. If combined with fruit, it won’t have a strong taste.
Popcorn itself is a healthy snack, but all that butter and salt isn’t good for anyone who’s calorie-conscious. To give it an extra healthy kick while adding some greens, skip the salt in favor of naturally salty seaweed.
Did you know you can substitute cauliflower for chicken? It’s a common substitution in vegetarian recipes. These tacos are hearty and drowned in spicy buffalo sauce.
Everyone loves pizza, but not necessarily vegetables. Make the veggies more appealing by loading them on top of a homemade pie. It’s easy to get your greens when they’re part of cheesy bread.
Turning vegetables into pasta is a popular way to get extra nutrients. This recipe uses butternut squash smothered in cheese sauce. Who wouldn’t love those veggies?
The next time you’re tempted to reach for potato chips, go with zucchini chips instead. Sure, potatoes are a vegetable too, but they’re not quite as healthy as nutrient-loaded zucchini.
A lot of people overlook the potential for artichokes, and they’re missing out on a dish that’s both healthy and delicious. This side dish is perfect for adding a vegetable option to your dinner.
A plate of eggs is considered a classic breakfast, so why not include a bunch of vegetables? A veggie hash is super simple to make, and it’s a delicious side to eggs.
Sure, a veggie sauce is technically already made of vegetables (if you count tomatoes, which are actually a fruit). But pureeing or mincing some extra ones can make a thicker sauce, meaning more nutrients. To increase the veggies, add herbs, garlic, carrots, and zucchini…all great choices.
If you and your family love homemade muffins, there are tons of ways to add vegetables to them. These spinach muffins taste like baked goods but have an extra veggie punch.
You can mix almost anything into eggs, either as an omelet or a colorful scramble. Throw in spinach, onions, bell peppers, tomatoes, and sprinkle plenty of cheese on top.
This is a fun one for kids since they’ll love the unusual color and the fact that its pizza. “Alien” pizza uses spinach mixed into the dough for a veggie-packed, green-tinged pie.
If spaghetti squash isn’t your speed, try making zucchini noodles. There are infinite ways to make them delicious just like traditional noodles by using any sauce combo imaginable.
Cauliflower doesn’t get enough love. That’s probably because as kids, we were forced to eat it boiled. But put in a ricer, mixed with herbs and tons of cheese, and you’ve got an amazing rice dupe.
You can’t go wrong smothering a vegetable medley in cheese. If your kids balk at the prospect of eating broccoli, pour the cheese sauce on and let them go to town.
Sure, fried food isn’t great for you, but it’s undoubtedly tasty. It’s possible to make relatively healthy fried food with this recipe for vegetable fritters. At least it’s full of nutrients.
Even if you aren’t a vegetarian, a veggie burger can hit the spot. They’re not just made of beans and soy. You can also pack them with onions, tomatoes, bell peppers, and anything else you like.
The next time you make chicken wraps or something similar, skip the bread and roll the ingredients in lettuce instead. They’re still super-tasty and full of flavor, but just a bit healthier.
There’s nothing like hiding vegetables inside delectable pastries. Zucchini bread is so delicious you’ll want to inhale the whole loaf. If you have kids, they’ll never know that it’s full of veggies.
Don’t forget that pumpkin and squash are vegetables too, making them perfect for baking. Pumpkin is big during the fall, but you can find it at any time of the year to get an extra vegetable serving.
Did you know you can make moist, fudgy brownies using black beans or spinach? The vegetables add moisture and nutrients without leaving a noticeable taste. That’s right, kids: cake is now healthier.
Cauliflower has a mild flavor and a nice meatiness that makes it perfect for casseroles. Under lots of sauce and spices, it’s hard to tell you’re eating veggies.
No, it’s not technically alfredo sauce — but it is completely vegan. Regardless, it’s an amazing imitation. Your kids will never know they’re eating a big old helping of vegetables with their pasta.
Pesto is a delicious way to add extra vegetables in a regular pasta dish. Remember that herbs count as vegetables, too, in terms of nutrition. Plus, they’re incredibly tasty.
If you did a double-take at the title, don’t worry — you read that right. Think of this cheesecake as a vegan imitation that uses, yup, cauliflower as a base.
If zucchini chips aren’t your style, try making sweet potato chips instead. They have all the crunch and saltiness of regular potato chips but are much healthier than a bag of Lay’s.
Potato noodles have been a thing in cultures around the world for many years — just think of German spätzle or Italian gnocchi. It makes perfect sense that sweet potatoes would work great, too.
Don’t underestimate how easy it is to pair vegetables with other dishes, like eggs. They’re so versatile and tasty it’s easy to serve them with anything green, like these yummy pepper bowls.
There’s nothing like smearing cream cheese on a bagel, but why waste the opportunity to get some vegetables in your diet? Veggie cream cheese is delicious and easy to make at home.
Remember: it’s easy to make veggies delicious if you add something everyone loves. Cheese is a great choice. But bacon is a surefire way to take them up a notch, even less popular vegetables like brussels sprouts.
Everyone loves a hearty bowl of macaroni and cheese. And it’s easy to sneak in some vegetables along with the noodles. Spinach, peas, or bell peppers are all excellent choices.
Everyone needs an excuse to eat more cake. Just say you’re trying to get your daily serving of vegetables. Carrot cake might not be everyone’s favorite, but a spiced version with cream cheese frosting is delectable.
If you love lasagna, you might appreciate this version even more. Instead of letting the lasagna rest directly in a dish, it’s cooked inside zucchini for an extra layer of flavor.
There’s long been a battle over whether sweet potato fries or regular fries are better — and for good reason. These delicious bites are delectably greasy and salty yet they offer a lot of extra health benefits.
If your kids love tater tots (and honestly, what kid doesn’t?) they’ll love this veggie-packed version. They probably won’t even know they’re eating something healthy.
Sometimes, getting your family to eat veggies is a matter of dressing them up the right way. These Chinese green beans seem to have walked straight off a local delivery menu. Delicious.
If you don’t want to put your lasagna into zucchini, you can chop up the zucchini and add it to the lasagna. Who cares they’re eating vegetables when they’re filling up on cheese, meat, and noodles?
Muffins are always a great idea since they’re easy and delicious — and super simple to pack with vegetables. Not only do these have zucchini and carrots in them but with the bran, they’re fiber-filled, too.
No one ever said oatmeal had to be sweet. Instead of filling it with sugar, try a savory version with minced veggies and cheese. You can also try this with grits.
What kid doesn’t love pudding, especially when they get to have it for breakfast? Just don’t tell them this kind is made with avocado. It’ll keep them nice and full since it’s loaded with healthy fats.
Waffles are a delicious breakfast that seems more like a treat. Is there anything better than a treat that’s also healthy? Add some pumpkin to the batter for a vegetable lift.
The green addition to your smoothies can even be avocado. The healthy fat and silky texture are perfect for making a smooth and delicious healthy drink.
Don’t discount carrots in smoothies, either. They have a natural sweetness that pairs perfectly with tropical fruits like mangoes and oranges. If you’re not a smoothie fan, look into getting a juicer.
You might not mentally categorize basil, tarragon, and oregano in the same corner as vegetables. But herbs count. Going heavy on the herb additions is a great way to get your greens.
There’s nothing like a casserole to make a homey meal that everyone loves. If you’re stumped for how to add vegetables to your diet, load up your next casserole with carrots, sweet potatoes, green beans, spinach, and more.
Grilled cheese might just be the perfect lunch, but it doesn’t have to stand on its own. Add avocado, lettuce, spinach, or tomatoes to your sandwich to make it healthier while giving it a gourmet texture.
Even if you eat meat regularly, you might discover that you love vegetarian quesadillas. You can pack them with black beans, cheese, salsa, spinach, and cilantro — or whatever else you fancy.
No, this time we don’t mean veggie burgers. We mean honest-to-goodness burgers made of meat — just stuffed on the inside with the vegetables of your choice.
If you thought marinara sauce was just for tomatoes, think again. You can add pureed pumpkin or spaghetti squash to thicken it and sneak some more veggies in. Don’t forget the Italian herbs.
Eggs benedict is a decadent dish that we love to indulge in. But you don’t have to rely on traditional recipes for hollandaise. Instead, grab some avocado and give it a veggie boost.
Every egg dish needs an amazing side, and for that, you can break out the avocado again. Bake the eggs in avocado “boats” with a generous helping of cheese, of course.
Kale has become the poster child of eating healthy, but that doesn’t mean it can’t taste good. With a little olive oil and salt — plus whatever spices you prefer — it can become a delicious substitute for potato chips.
Yup, you read that right. You can make a salad taste like a pizza. Well, maybe not completely, but these flavors are a perfect way to convince your veggie-hating children to love salad.
Don’t think the only toppings for pizza are pepperoni and cheese. It’s also delicious with a generous helping of spinach puree. Of course, there’s still cheese on top.
If you make chicken soup from scratch, you know it’s often difficult to achieve the proper consistency. Adding vegetable puree is a great way to thicken your soup while adding plenty of nutrients.
Chili is also a tricky dish, usually ending up too thin or too thick. The next time you make it, toss some pureed carrots, squash, or tomatoes in your pot to thicken it and add moisture.
There are also dozens of amazing recipes out there for vegetarian chili. Just because you don’t include meat doesn’t mean it’s not delicious. Rather than ground beef, it serves up a generous helping of black beans, onions, tomatoes, and more.
It’s amazing what you can add to baking recipes to get a delicious and surprisingly healthy treat. Beets pair incredibly well with cocoa for a richness and earthiness that’s easy to hide.
That’s right: everyone’s favorite cookie just got a vegetable upgrade. If you think it sounds strange, you just need to try it. You’ll be amazed at how delicious chocolate chip cookies are when they’re full of sweet potatoes.
The same goes for brownies. Chocolate is a rich, strong flavor, making it perfect for hiding vegetables. Your kids will never know they’re eating something good for them.
Primavera means “springtime.” It’s the perfect name for this light, veggie-loaded dish. And of course, it’s delicious, which is essential when it comes to vegetables.
Yup, you can make chips out of tons of vegetables, but you can also make fries. Don’t think it’s just for the potato. Zucchini also makes delicious fries, preferably sprinkled with parmesan cheese and black pepper.
The next time you’re craving pizza, skip the dough. Instead, get all the flavors of pizza on slices of zucchini. You can even have fun with different toppings.
If your kids are like most, they love cheese puffs. But did you know there are versions of this snack made to hide veggies? They’re so good you’ll probably sneak some, too.
Lasagna is almost a universal favorite. It’s a staple of potlucks and family reunions. But just because it’s heavy on the carbs doesn’t mean you can’t include lots of vegetables, like spinach and artichokes.
That’s right, you can add beets to your next pancake mix. Not only are they healthy and delicious, but your family will love the novelty of eating bright pink pancakes.
Not everybody likes cauliflower, but it’s almost impossible not to love the decadence of macaroni and cheese. And don’t forget, one of the best ways to sneak veggies into your family’s diet is to add cheese.
Mashed potatoes are one of the most delicious side dishes of holidays like Thanksgiving, but they’re heavy on the calories. By adding some cauliflower puree, you can at least make eating them worth it.
There’s nothing like a delicious muffin, especially at breakfast. But they’re not always healthy. By adding a big dose of apples, zucchini, and carrots, they’ll pack a nutritious punch.
If the words “cauliflower chocolate cake” make you cringe, give it a chance. Cauliflower’s flavor is very mild, making it easy to hide under cocoa. And what’s better than getting your veggies in a cake?
These oat-filled “energy bites” are full of carrots, but might as well be bits of granola. They’re perfect snacks for kids, and a great way to give them their daily serving of vegetables without a fight.
Who doesn’t love a delicious meat pie? It’s a perfect vessel for vegetables. Leeks are an underappreciated vegetable that’s delicious and full of important nutrients.
75 clever ways to trick yourself and your family into eating more vegetables
Cedric Jackson
01.08.20
In 2017, the CDC found that as much as 90 percent of the American population doesn’t eat enough vegetables. It’s not that surprising. Getting enough vegetables in the diet can be difficult, especially when so many of us eat on the go.
But researchers and nutritionists say you should be eating at least five servings of vegetables a day. You might even need more depending on your body type, health needs, and physical activity. For most of us, five servings of vegetables a day seem impossible…even for those of us who enjoy eating veggies.
And if you have young kids, you know it’s not always easy to get them to eat vegetables. At times, it seems as though kids are determined to live off of nothing but snacks. It’s no wonder so many parents feel stumped as to how to get them to get those important nutrients.
But even as an adult, it can be hard to consume adequate vitamins and minerals. Whether you eat in a rush or just hate the taste of broccoli, you might be looking for options to get more greens in your diet. Here are 75 ways to add vegetables to your daily meals…not just for you but the entire family… adults and kids alike.
