15 Easy Ways to Add More Vegetables to Your Diet

As a follower of a whole food, plant-based diet, you’re already aware of the fantastic health benefits that come from avoiding processed foods and animal products. But let’s face it; even the most dedicated among us can struggle with fitting in the recommended daily servings of vegetables. 

Eating enough fruits and vegetables is crucial for maintaining a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) recommends consuming at least 1.5-2 cups of fruit and 2-3 cups of vegetables daily for adults. However, studies show that only 1 in 10 adults meet these recommendations. 

So, let’s dive into these effortless ways to incorporate more of these nutrient powerhouses into your meals, along with some scrumptious, beginner-friendly recipes.

15 Ways to Up Your Vegetable Intake

Here are fifteen tips to help you incorporate more vegetables into your diet and some scrumptious yet easy-to-prepare recipes!

1. Sneak Veggies Into Breakfast

Start Your Day With a Green Smoothie

Nothing kick-starts a morning better than a nutrient-packed green smoothie. Blend together:

• 1 cup spinach
• 1 banana
• 1/2 an apple
• 1/2 cup coconut water
• A handful of ice cubes

You’ll barely taste the greens, but your body will thank you for them.

Veggie-Packed Breakfast Burrito

Wrap up a whole-grain tortilla filled with sautéed vegetables like bell peppers, mushrooms, and spinach seasoned with your favorite herbs. You can add in a bit of avocado or some black beans for extra protein and fiber.

Here’s my recipe for Tofu Breakfast Burrito.

Try adding diced vegetables to your tofu scramble, oatmeal (yep, it’s a thing), or avocado toast.

Veggie-Stuffed Tofu Scramble

• 1 package of crumbled tofu
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 8 oz. mushrooms, sliced
• turmeric & curry for color and flavor
• salt and pepper to taste

Sauté all ingredients in a pan until well-cooked.

See my complete recipe for instructions for Tofu Veggie Scramble.

2. Make Your Own Veggie Chips

Instead of store-bought potato chips, why not make your own? Thinly slice root vegetables like sweet potatoes, kale, or beets, season them lightly, and bake until crispy. Enjoy as a healthy snack. Here’s my Oil-Free Kale Chip recipe.

3. Swap Spaghetti for Veggie Noodles 

Zucchini or carrot noodles make an excellent low-carb alternative to pasta. Simply spiralize your vegetable of choice and toss it with your favorite sauce. Here’s a spiralizer from Amazon that is recommended by the NY Times. And check out my detailed post about How to Make Veggie Noodles.

Simple Zoodle Recipe

• Spiralize two zucchinis into noodles and toss with  your favorite store-bought pasta sauce, or try my homemade Basil Marinara Sauce or Oil-Free Pesto recipe

4. Add Veggies to Pasta Sauce

Incorporating vegetables into pasta sauce not only amplifies the flavor but also boosts the nutritional content of the dish. From the earthiness of mushrooms and the sweetness of bell peppers to the vibrant colors of spinach and tomatoes, vegetables can transform a simple pasta sauce into a complex medley of flavors and textures. 

5. Use Foods That Are Made with Veggies

With the variety of store-bought foods that are veggie-based, getting more vegetables into your diet doesn’t have to be a cumbersome task. These days, you can find tortillas and pasta made with spinach, cauliflower, or sweet potatoes. These products are often designed to seamlessly blend into traditional recipes, making them a convenient choice if you’re looking to increase your vegetable intake. 

If you’d like to make your own veggie tortillas, my cookbook, The Everything Plant-Based Meal Prep Cookbook, has a recipe for Easy Whole Wheat Pumpkin Tortillas. Use them as you would regular tortillas. 

6. Rice Your Cauliflower

Turn cauliflower into rice by simply pulsing it in the food processor. It can also be purchased frozen. Use it as a low-carb alternative to regular rice in stir-fries or sushi rolls. Here’s a yummy recipe with cauliflower rice, Cauliflower Quinoa Salad.

7. Add Veggies to Hummus and Use Veggies to Dip

Use my Oil-Free Hummus Formula and try variations that include vegetables such as beet or pumpkin hummus, or add greens like spinach or kale. Cut up carrots, bell peppers, and cucumbers into sticks and dip them into hummus for a satisfying, nutrient-dense snack.

8. Add a Side Salad with Veggies to Lunch or Dinner

Incorporating a salad into your lunch or dinner is a simple yet effective way to boost your vegetable intake. Salads offer a colorful palette of nutrient-dense options like leafy greens, bell peppers, cucumbers, and carrots, each contributing essential vitamins, minerals, and fiber to your diet. It doesn’t have to be anything fancy—a simple salad of leafy greens, cherry tomatoes, and a squeeze of lemon can be a delightful addition to any meal.

9. Eat Vegetable-Based Soups and Stews

One easy way to make veggies a more prominent part of your diet is by incorporating them into soups and stews. These comforting, nutrient-dense meals are not only simple to prepare, but they also offer endless variations and flavors. From a hearty Asian Vegetable Soup to a Beefless Stew, the possibilities are endless. Prepping a large batch for the week can make for convenient, satisfying, and nourishing meals. Whip up a hearty veggie soup or stew as a main or a side. Most vegetable soups freeze well, so you can make a big batch and have it ready for quick meals. 

Easy Lentil and Vegetable Stew

• Sauté 1 chopped onion, 2 chopped carrots, and 2 minced garlic cloves in water until tender.
• Add 1 cup lentils, 4 cups vegetable broth, 1 can of diced tomatoes, and spices like cumin and thyme.
• Simmer until lentils are cooked (about 30-40 mins).
• Stir in 2 cups of spinach or kale until wilted, and enjoy!

10. Eat Them Mashed

Making mashed vegetables is an excellent way to incorporate more vegetables into your diet. From the classic mashed potatoes to inventive variations like mashed cauliflower or sweet potato, these versatile dishes offer ample room for creativity. For example, try a side of mashed cauliflower, a combination of sweet potato and cauliflower, beets, or carrots.

11. Top Pizza with Veggies or Use a Cauliflower Pizza Crust

Incorporating vegetables into your pizza is a delicious way to enjoy classic comfort food and a simple strategy to boost your daily intake of essential nutrients. From vibrant bell peppers to nutrient-packed spinach, adding a colorful array of veggies to your pizza enhances flavor and texture and brings a powerhouse of vitamins, minerals, and fiber to your meal. Or, try using the popular cauliflower crust. You can usually find cauliflower pizza crust in the grocery store’s frozen section or make your own.

12. Eat them Stuffed

Use acorn or butternut squash, zucchini, bell peppers, or tomatoes and stuff them with a mixture of any whole grain, such as quinoa plus beans or corn. Here’s my recipe for Stuffed Acorn Squash, perfect for Thanksgiving. Or try these delicious Stuffed Peppers. 

13. Batch-Cook Roasted Vegetables

Meal prep a large batch of your favorite roasted vegetables at the start of the week. Then, use them in meal bowls made with whole grains, some greens, and a sauce. Or you can add them to fresh green salads, in tacos or burritos as fajitas. 

14. Add them to baked goods

Adding vegetables to your baked goods is a creative and delicious way to boost their nutritional value. From zucchini bread to sweet potato muffins and carrot cake, vegetables add moisture, texture, and fiber while subtly enhancing the flavors. Grated or pureed vegetables blend seamlessly into the batter, making them an excellent option for picky eaters who might usually shy away from greens.

Not only do you get to enjoy a tasty treat, but you also benefit from essential vitamins and minerals. It’s a win-win approach to satisfy your sweet tooth and nourish your body. You can also add them to pancakes and flatbreads. Try these delicious Carrot Cookies, as they will surely make you a fan!

15. Use Vegetables in Wraps and Rolls

Wraps and rolls are among the most versatile foods you can make, making them ideal platforms for increasing vegetable consumption in a fun and tasty way. When we think of wraps and rolls, we often imagine them filled with proteins like chicken, turkey, or beef. But in a whole food, plant-based approach, these handheld foods can be veggie powerhouses! Here’s why they are such an excellent vehicle for increasing your daily vegetable intake:

From collard greens to whole-grain tortillas and even rice paper, the possibilities are endless when it comes to choosing a wrap. Each “wrapper” pairs well with a variety of vegetables, allowing you to mix and match based on your mood, the season, or whatever you have in the fridge.

Ideal for Leftovers

If you find yourself with a medley of leftover vegetables from last night’s dinner, repurpose them into a wrap or roll. Grilled zucchinis, roasted bell peppers, and steamed asparagus can all find a new home inside your choice of wrap.

Incorporating more vegetables into your diet doesn’t have to be a chore. With some creativity and simple recipes, you can effortlessly boost your nutrient intake while relishing delicious food. So embrace the vegetable kingdom, and watch your health flourish!

---

Want more from Plant-Based Cooking?
Connect with me on Facebook, Pinterest, or Instagram.