How To Eat More Vegetables (16 Easy and Sneaky Ways)

How To Eat More Vegetables (16 Easy and Sneaky Ways)

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I think we’re all familiar with the importance of eating our vegetables to health us stay healthy.

However, did you know that you’re supposed to eat 5-7 servings of vegetables per day!

The average American is not eating anywhere close to this recommendation.

Try these simple hacks to start eating more vegetables to lose weight and eat healthier.

How to Eat More Vegetables

I have a confession, I was not always the biggest vegetable eater.

I grew up in a very classic “meat and potato” household. Breakfast was usually cereal or eggs, a sandwich for lunch, and dinner was a meat, a starch, and a steamed vegetable.

Every. Day.

Needless to say, plain steamed vegetables got old pretty quickly. I would always finish my green beans or broccoli with my dinner, but I did not enjoy it.

Once I got older, I realized that vegetables don’t have to be plain and boring like that (sorry Mom!)

Vegetables are now one of my favorite parts of every meal and I love trying new ways to prepare them.

So if you grew up not loving vegetables like I did, don’t give up!

Try some of these delicious alternative ways to eat vegetables.

Soon you’ll be a vegetable eating machine, you’ll be dropping pounds, and feeling healthier!

how to eat more vegetables

Riced Veggies

Riced vegetables are one of the easiest ways to add more vegetables to your diet. If you enjoy rice or stir-frys, simply replace the rice with riced vegetables.

Riced cauliflower is a perfect substitute because it’s incredibly mild in flavor.

You can make it yourself with a food-processor or find it at your local grocery store in the frozen or fresh produce section.

Other great vegetables to rice are carrots, broccoli, or sweet potatoes.


Spiralizing vegetables is another favorite of mine. I’m sure you’ve heard of zoodles by now which are noodles made from zucchini. However, the options are limitless.

You can spiralize sweet potatoes, carrots, cucumbers, or squash too. You just need a high-quality spiralizer like this one to spiralize any vegetable in seconds.

Spiralize your vegetables and top with your favorite pasta sauce and protein for a low-carb meal.

Eat More Salads

Another way to eat more vegetables is by adding side salads to all of your meals. Or, if you’re eating a burger or sandwich, opt to skip the bread and eat it over a bed of lettuce.

This will save you calories and empty carbohydrates, plus it will help you eat more vegetables.

Veggie Burgers

Veggie burgers are a delicious and sneaky way to eat extra vegetables. There are loads of options out there, but make sure the veggie burgers you choose are made from healthy ingredients.

Lettuce Wraps

If you love tacos or wraps, lettuce wraps are an easy substitution.

Simply purchase a leafy lettuce such as romaine or ice burg and substitute the flour tortilla with lettuce.

This will save you calories in your meal and add an extra serving of vegetables. I personally love the crunch of the lettuce wrap.

Plus, you can taste the ingredients of your wrap so much more when they’re wrapped in lettuce.

The next time you’re making tacos, try to replace at least one tortilla with lettuce. I think you’ll be pleasantly surprised by how tasty it is.

Grilled Veggies

In the summertime, my favorite way to eat vegetables is by grilling them up. If you are using your grill anyways, save a little room for some vegetables.

I love this grill basket so I can chop up my vegetables and cook them along with our meat.

You can also make vegetable kabobs to cook along with your meats.

The best vegetables to grill are peppers, onions, tomatoes, zucchini, and mushrooms.

Try them plain or add a balsamic glaze for extra flavor.

Cauliflower Pizza Crust

Another sneaky way to eat more vegetables is by replacing your pizza crust with a cauliflower crust.

These are easy to find in most grocery stores now or you can even purchase from Amazon.

When we make homemade pizzas I make the simple swap for cauliflower crust and nobody ever notices.

Try To Eat A Meatless Meal

Vegan Tofu Stir-Fry

If you’re ready to eat more vegetables, challenge yourself to eat a meatless meal. You will likely find that you naturally consume extra vegetables as you’re adding more plant-based protein options.

You’ll love my tofu stir fry which is loaded with vegetables and vegan.

Roast Them

Roasting vegetables is my favorite way to eat them. Roasted veggies have an earthy hearty flavor.

Top with balsamic dressing or a honey Dijon or simple top with avocado oil, salt, and pepper.

You can roast almost any vegetable, but some of my favorites are carrots, squash, cauliflower, Brussel sprouts, and asparagus.

Don’t Force Ones You Don’t Like

If you really don’t like a certain type of vegetable, that’s ok. You don’t have to like them all.

There are so many other options out there.

Stick to vegetables you know you do like and over time gradually expand your horizon and try new ones.

Replace Foods You Like With Vegetables

how to eat more vegetables- mashed cauliflower

I love using vegetables in place of many simple carbs in my diet. One of my favorite swaps is making sweet potato chips (or these sweet potato nachos).

If you love chips or salty snacks, try to replace potato chips with homemade kale chips.

Another favorite swap of mine is cauliflower for mashed potatoes. This recipe converts even the biggest skeptic into a cauliflower fan.

Chop Up And Add To Sauces

If you’re making pasta or other stir-fries, use your food processor and chop up some extra vegetables.

This is a great way to get toddlers and children to eat extra vegetables too since they’ll be chopped finely and mixed in with the sauce.

Peppers, tomatoes, carrots, and onions work great with most sauces and you can hide easily. I love to add a few handfuls of spinach as well and dice it finely.

Dip In Healthy Foods

How to eat more vegetables- chop veggies

I personally love yummy dips such as guacamole, hummus, and salsa. Instead of dipping chips or crackers, try using carrots, broccoli, celery, or any other vegetables.

Chop Up And Eat As A Snack

An easy way to eat extra vegetables is to chop them ahead of time for a quick snack. Keep them front and center in your fridge for easy access.

This way, when you want to grab something quickly, they’ll be prepared and ready to eat. When I’m hungry and looking for a quick snack, I never want to take time to prepare food.

If the vegetables are already chopped and ready, I’m much more likely to eat them.

Add To Soups, Curries, and Stir-fries

Soups and curries are the perfect places to hide extra vegetables. All of the flavors and textures blend together so you won’t even know that you’re eating vegetables.

Add To Smoothies

The last easy way to eat more vegetables is to add them to smoothies. If you haven’t tried a green smoothie yet, you’ll be shocked by how well the spinach blends in.

Make sure you have a high power blender before you attempt at home, otherwise, you may end up with chunks of spinach in your smoothie.

How To Eat More Vegetables

Hopefully these tips will give you some new ideas to eat extra vegetables in a fun and delicious way.

Are there any other ways you like to prepare your veggies?

If you want to learn more about eating healthier, you’ll love this post on simple healthy changes to start today.

Also, make sure to grab my free 7-day clean eating meal plan to get started on a healthier diet.

How To Eat More Vegetables
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