How to Eat More Vegetables (Even If You’re a Grown-Up Who Hates Them)
When you buy through our links, we may earn a commission.
Sneaky Ways to Eat More Vegetables Without Noticing
I have a confession… I know I’m a full grown adult… but I still hate eating veggies… Let’s be honest, not everyone loves them, and that’s totally okay! They can be bland, bitter, have weird textures, or are just unappetizing in general. We all know eating more veggies is important for overall health, so how can we fool our tastebuds into enjoying them? The trick? Obviously, you hide them in your favorite carb-based dishes!
Here are some of the best ways to sneak more vegetables into your meals without even realizing they’re there.
1. Mix Them into Mac and Cheese
Mac and cheese is already a comfort food favorite, so why not use it as a vehicle for extra nutrients? Finely chop or blend veggies like cauliflower, spinach, or carrots and stir them into the cheese sauce. The creamy, cheesy goodness masks the texture and flavor of the vegetables, making it an easy win.
Pro Tip: Use Garlic and Cheese
Never underestimate the power of garlic and cheese! Adding extra garlic and a variety of cheeses (Cheddar, Parmesan, or Gruyère) can enhance flavor and make veggies nearly undetectable.
2. Blend Them into Mashed Potatoes
Mashed potatoes are another perfect hiding spot for veggies. Try steaming cauliflower, sweet potatoes, or parsnips and blending them into your mashed potatoes. They add creaminess and a nutrient boost without changing the taste too much.
Bonus: Add Butter and Seasonings
You’d be surprised the difference a little extra butter, garlic, and salt can work in a dish. The goal is to make the food so flavorful that you don’t even notice the hidden veggies.
3. Mix Them into Your Rice Cooker
If you use a rice cooker, this is one of the easiest ways to sneak in extra vegetables. Simply throw in diced bell peppers, zucchini, mushrooms, or spinach with the rice before cooking. Everything cooks together, making the veggies soft and blending them seamlessly with the rice.
Pro Tip: Let Them Get a Little Mushy
Sometimes, the key to making veggies more palatable is to let them soften completely. They’ll mix in more easily and won’t stand out as much in the final dish.
4. Blend Them into Pasta Sauce
Another tried-and-true method is to blend vegetables into pasta sauce. Tomatoes, bell peppers, carrots, and even butternut squash can all be pureed and added to your sauce. The acidity and richness of the tomato base disguise the extra ingredients beautifully.
5. Bake Them into Casseroles
Casseroles are a fantastic way to mix in veggies without anyone noticing. Add finely chopped broccoli, mushrooms, or spinach into dishes like lasagna, shepherd’s pie, or enchiladas. The layering of flavors ensures that the vegetables blend right in.
6. Use Soups and Stews as a Veggie Dump
Soups and stews naturally lend themselves to veggie-heavy meals. The key is to chop everything small and let it simmer until tender. Blended soups like butternut squash or tomato soup make it even easier to hide extra vegetables.
7. My Biggest Hack of All - Frozen Veggie Cubes
Get a ton of veggies, whatever is on sale, chop them all up and cook them down on the stovetop (or in a crockpot) with some spices until they’re easily blend-able. (You can add a little bone broth for extra protein or just water so it doesn’t burn.) Once blended, dump them into freezer molds (the ones I use are linked below!!) and freeze until solid. Then no matter what you’re making you have cubes of nutrient rich pureed veggies to add to the mix! I like to add this when I make rice, ramen, Mac and cheese, spaghetti sauce, literally ANYTHING. And this way, you don’t have to worry about the veggies going bad either.
*If you’re interested in an actual recipe for this let me know and I can whip one together in another post…or maybe even a short video!
Make It Work for You
If you’ve always struggled to eat vegetables, these tricks will help you incorporate them into your meals without forcing yourself to eat plain, boring greens. With the right combinations (like cheese, garlic, and seasonings) you won’t even notice they’re there!
Do you have a favorite way to hide veggies in your meals? Want my recipe for the veggie cubes? Let me know in the comments!
SHOP THIS POST:
For more kitchen hacks, check out these related posts:
Don't miss out! Sign up to receive news and updates
Unlock More
