Easy Ways to Start Eating More Vegetables

Eating more vegetables is one of the best things you can do for your health. Vegetables are packed with vitamins, minerals, fiber, and antioxidants that can help lower your risk for chronic diseases like heart disease, diabetes, and cancer. Despite the many benefits, most Americans do not eat the recommended amount of vegetables each day. On average, adults eat only 1.7 servings per day, while the recommendation is 2 to 3 servings. The good news is that it’s easy to start incorporating more vegetables into your diet.

Here are some simple tips to help you eat more veggies every day:

Make Vegetables More Accessible

One of the biggest barriers to eating vegetables is simply having them on hand. Make it easier on yourself by always having washed and prepped veggies ready to eat. Wash and chop up vegetables like carrots, broccoli, cauliflower, bell peppers, celery, etc. and store them in containers in the fridge. That way, when you’re ready for a snack or meal, you can simply grab them and eat them with hummus, guacamole, nut butter, or dressings. You’ll be much more likely to eat vegetables if they are already prepped and require minimal work.

Keep Frozen Vegetables On Hand

Frozen vegetables are just as nutritious as fresh and they last a lot longer in your freezer. Keep bags of frozen veggies like peas, green beans, corn, spinach, and mixed medleys so you always have vegetables ready to prepare. Just microwave them when needed or add them to soups, stews, pastas, omelets, etc. Buy the store brand or generic bags rather than the name brand to save money.

Add Vegetables To Familiar Dishes

Rather than trying to eat vegetables plain or on their own, mix them into dishes you already love eating. Add spinach, kale, broccoli, mushrooms, onions, tomatoes, peas, carrots, etc. into soups, stews, pastas, omelets, savory oatmeal, casseroles, wraps, sandwiches, etc. Dice or shred veggies small so they incorporate seamlessly into the dish. Grated zucchini or carrots also blend in well to many cooked dishes.

Try New Cooking Methods

Roasting and grilling vegetables brings out their natural sweetness and adds flavor without extra calories. Try roasting veggies like Brussels sprouts, broccoli, sweet potatoes, beets, onions, squash, cauliflower, etc. Simply toss them in olive oil, season with salt and pepper, and roast at 400°F for 20-40 minutes until tender. Grilled vegetables like zucchini, eggplant, asparagus, corn, bell peppers, etc are also delicious. These cooking methods may help you enjoy the natural flavors of vegetables more if you typically find them bland.

Increase Portion Sizes of Veggie Side Dishes

When making sides like roasted vegetables, sautéed greens, salad, etc., make extra large portions. That way you can fill up on these healthy vegetables rather than the grains or protein portion of your meal. Make vegetables the star of your plate and try creatively preparing them in new ways with olive oil, garlic, herbs, spices, lemon, etc. to keep things interesting.

Discover New Vegetables

Chances are there are many vegetables you’ve never tried simply because you’re unfamiliar with how to prepare them. Make it an adventure to pick one new vegetable at the grocery store each week to experiment with. Try artichokes, sugar snap peas, parsnips, okra, fennel, Daikon radish, etc. Look up recipes and proper preparation for each new veggie. Getting creative in the kitchen can make eating vegetables fun.

Add Veggies to Breakfast

Breakfast is a great time to incorporate vegetables, before you get too busy with your day. Add diced peppers, onions, mushrooms, spinach, etc. into scrambled eggs and omelets. Make a veggie omelet or breakfast burrito with salsa. Top avocado toast with sliced tomatoes and sautéed kale or spinach. Bake sweet potatoes and top with an egg, salsa and avocado. Make a hash with potatoes, onions, bell peppers, spinach, etc. The options are endless once you start thinking outside the cereal box!

Puree Veggies into Sauces and Breads

For picky vegetable eaters, try hiding pureed veggies in sauces, doughs, baked goods, smoothies, etc. Puree roasted red peppers, zucchini, pumpkin, sweet potatoes, cauliflower, etc. and add to pasta sauce, pizza sauce, soup bases, etc. Grate carrots, zucchini, spinach into quick breads, muffins, etc. Add a spinach or kale smoothie boost to breakfast. The veggies will add nutrients while remaining undetected.

Stock Veggie Snacks

Having grab-and-go vegetable snacks makes it convenient to increase your daily servings. Snacking options like carrots and hummus, bell pepper slices with guacamole, celery with nut butter, cucumbers with Greek yogurt dip, edamame in the pod, etc. require little prep and can be eaten at your desk or on the go. Prep and portion these veggie snacks out once a week so they’re ready when hunger strikes.

Order Vegetable Sides When Dining Out

Restaurants typically serve large portions with limited vegetable sides. Make it a habit to order an extra vegetable side dish in place of French fries or chips to increase your veggie intake away from home. Ask for steamed broccoli, side salad, sautéed spinach, roasted Brussels sprouts instead of the usual starchy potatoes or fried sides. Chinese and Thai restaurants often have good vegetable side dish options too.

Add Veggies to Your Morning Beverage

Start your day with some vegetable nutrition by blending up a green smoothie. Simply add a handful of spinach or kale along with banana, berries, pineapple, yogurt, milk, etc. The sweet fruits mask any bitter green flavors. You can also make tomato or carrot juice and add in some greens like parsley or celery for extra nutrients. It’s an easy way to drink a serving or two of vegetables.

Keep Preportioned Veggies on Hand For Snacks

Buy small containers of cherry tomatoes, baby carrots, snap peas, broccoli florets, etc. to keep on hand for quick, mindless snacking at home or work. The preportioned grab-and-go containers help you eat more vegetables without needing to prep extensively or think much about it. Just be sure to pair them with a source of protein like nuts, cheese or hummus so you have a balanced snack.

Add Veggies Into Mixed Dishes and Casseroles

Mixed dishes like stir fries, frittatas, shakshuka, casseroles, etc. make it easy to sneak extra veggies into meals you already make. Stir fry your veggies with chicken or tofu. Add spinach, tomatoes and bell peppers to your egg scrambles and bakes. Mix veggies like zucchini, onions and peppers into rice and bean dishes. The options are endless for combining veggies into your favorite skillet meals and one-dish bakes.

Substitute Veggies for Carbs in Meals

Cut down on starchy sides and replace them with nutrient-dense vegetables instead. Rather than pasta or bread with dinner, opt for a larger portion of roasted Brussels sprouts, a kale salad, or a side of steamed broccoli. Start your meal with a veggie first course like a garden salad or carrot and ginger soup to fill up on veggies before the main. Replace croutons on salads with diced cucumber, bell peppers or shredded carrots for an extra veggie boost.

Try Spiralizing Veggies for “Pasta” Dishes

Veggie spiralizers make it easy to turn vegetables like zucchini, carrots, beets and sweet potatoes into noodle shapes for a fun, low-carb pasta alternative. Top your veggie noodles with tomato sauce, pesto, meatballs, tofu or anything you'd normally put on pasta. Spiralizing makes eating a large portion of vegetables fun and approachable. It’s inexpensive compared to a kitchen gadget and easy to find at stores now.

Make Your Own Veggie Chips

Veggie chips made from real vegetables are lower in fat and calories than potato chips and just as crispy and crunchy. Try slicing vegetables thinly like sweet potatoes, parsnips, beets, zucchini, apples, etc. Toss with a little oil, salt and any other seasonings you like. Bake at 400°F for 15-20 minutes until they reach the desired crispness. Store in an airtight container for a healthy snack on the go.

Add Veggies Onto Flatbreads and Pizza

Take your veggie pizza one step further than just mushrooms and peppers by piling on diced broccoli, tomatoes, onions, spinach, artichokes, etc. Make your own flatbread pizza at home with a whole wheat tortilla, naan bread or homemade dough as the base. Load it up with sliced veggies under the cheese and sauce. You can easily get 2-3 servings of vegetables on a single personal pizza or flatbread this way.

Sneak Veggies into Sauces and Dressings

Adding extra vegetables into the sauces and dressings you use on a regular basis helps increase your daily intake without much added effort. Puree butternut squash, carrots, cauliflower or sweet potatoes into tomato sauce. Add pureed white beans, silken tofu or Greek yogurt to make dressings and dips thicker and creamier. Make pesto with spinach or arugula instead of basil. The flavor of the vegetables blends in while providing a nutritional boost.

Take Them on the Go

Bring prepped veggies along for healthy snacking at work, while running errands or traveling. Pack baby carrots, snap peas, celery sticks, sliced bell peppers, cherry tomatoes, etc. to munch on. Pair them with portable protein sources like hummus, nut butter, hard boiled eggs, cheese, yogurt and nuts. Having ready-to-eat vegetables makes it easier to avoid drive-thrus and vending machine snacks.

Start with Vegetable Soups and Salads

Get a head start on your veggie servings at each meal by starting with a first course packed with vegetables. Opt for a veggie soup like minestrone, garden vegetable, broccoli cheddar, etc. Salads are also a great way to load up on raw, uncooked vegetable nutrition from lettuce, tomatoes, cucumber, bell peppers, shredded carrots, beets and other toppings. You can easily get 2-4 servings of veggies in one bowl.

Sauté Veggies in Olive Oil and Garlic

Cooked vegetables can taste totally different than their plain, steamed counterparts, especially when sautéed. Chop up broccoli, cauliflower, Brussels sprouts, eggplant, zucchini, mushrooms etc. and cook on the stove top with olive oil, minced garlic, salt, pepper and any other spices you enjoy until slightly browned. The natural flavors caramelize and become sweet. Sautéed veggies make easy side dishes or meal additions.

Make Your Own Vegetable Stock

Save vegetable scraps like tops, peels, ends, and any veggie bits and cook them into your own homemade vegetable broth. This enhances flavor in anything you use it in like soups, grains, pastas etc. without added sodium or preservatives. Strain out the solids and you’re left with delicious liquid gold. Veggie broth is more cost effective and sustainable while adding nutritious vegetables into your cooking.

Eat More Vegetarian Meals

Plan out a few nights each week to make all-vegetable main dishes the star of your meals. Try meals like vegetarian chili, lentil shepherd’s pie, cauliflower tacos, vegetable curry, grilled tofu and veggie kabobs, stuffed peppers or eggplant, hearty salads topped with beans, tempeh veggie fajitas, etc. Choose your favorite ethnic vegetables dishes and leave the meat out.

Snack on Edamame

Boiled and salted edamame makes for a satisfying snack in place of chips, crackers, or nuts. It provides a hefty dose of plant based protein, fiber, vitamins, and minerals. Purchase edamame fresh or frozen and simply boil for 5-7 minutes until heated through. Drain and sprinkle with a pinch of coarse sea salt before popping the beans directly from the pod into your mouth. It’s addicting once you start eating it!

Add Veggies to Sandwiches and Wraps

Whether it's a cold sub sandwich or warm panini, get creative with adding extra vegetables in. Opt for sandwich spreads like hummus, smashed avocado or pesto that incorporate veggies rather than mayo or mustard. Pile on sliced tomatoes, cucumbers, roasted red peppers, grilled onions/peppers/mushrooms, sprouts and other quick-fixing fresh vegetables to amp up nutrition. Spinach, kale and lettuce wraps also make great veggie carriers.

Marinate and Roast Hearty Veggies

Try marinating and roasting vegetables you typically consider starchy sides like potatoes, sweet potatoes, parsnips, turnips, acorn squash, etc. Toss in olive oil, balsamic vinegar, minced garlic, mustard, ketchup or any other flavor combo you enjoy. Spread on a baking sheet and roast at 375°F til tender. The high heat helps caramelize their natural sugars and brings out delicious flavor.

Make Veggie Juice or Smoothies

If you own a high power blender like a Vitamix, you can make smooth, creamy vegetable smoothies and juices with minimal texture or grit. Simply blend up veggies like spinach, kale, carrots, tomatoes or beets with bananas, pineapple, berries, citrus juices, etc. The fruit masks any strong flavors. Try green juice combines like kale, cucumber, celery, parsley, lemon. Drink them for breakfast or as healthy afternoon refreshers.

Add Veggies to Already Vegetarian Dishes

Bean burritos, pasta primavera, cheese pizza, veggie sandwiches, garden salads and stir fries are naturally veggie-friendly. Make them even more nutritious by piling on extra vegetables wherever you can fit them. Add sautéed peppers, onions, spinach, mushrooms and tomatoes onto pizza and flatbreads. Stir leftover cooked veggies into pasta dishes, omelets and tacos. Top your salads and burgers with extra tomato, lettuce, onion and pickles.

Make Grabbing Veggies Mindless

Keep washed, prepped veggies in front of you on the counter or table so you mindlessly nibble as you pass by. You’re more likely to munch on carrots, bell peppers, snap peas, celery, etc. while going about your kitchen routine if they’re visible and easy to grab. Place them in bowls near your usual traffic flow so they are the first snack option you encounter. Out of sight means out of mind and out of mouth!

Think Beyond Veggie Side Dishes

Typically vegetables play a supporting role next to meat-based main dishes. Turn them into the star of the plate by building entire meals around veggies. Make hearty roasted cauliflower steaks or stuffed spaghetti squash your entrée – not just side items. Try creatively stuffing and topping bell peppers, mushrooms, tomatoes, eggplant and cabbage leaves. Or fire-roast hearty options like corn on the cob, asparagus and Brussel sprouts.

Conclusion

Making a goal to increase your daily vegetable consumption doesn’t have to feel intimidating or require depriving yourself of favorites. With a few simple tricks, tweaks and meal planning strategies, you can easily incorporate more veggies into snacks, entrées, drinks and sides you already love eating. Focus on adding a serving here and there versus radically overhauling your diet overnight. Over time, eating more vegetables each day will become second nature. Your improved energy levels, health and taste buds will thank you. What easy strategy will you try first?