How to Sneak Extra Veggies into Your Meals

Do you struggle to get your recommended 5 serves of veggies in each day? Adding more vegetables to your diet doesn’t require a complete diet overhaul — just small swaps and small habit changes. Use our low-effort strategies to increase your veggie intake without sacrificing flavor or time.

1. Puree into sauces and soups

Blend cooked vegetables (cauliflower, carrots, butternut squash, spinach) into tomato sauce, curry bases, or cream soups. Start with a half-cup puree per batch and increase as you like — it boosts nutrition and creates silky texture without changing the dish’s identity.

2. Boost breakfast

Add grated zucchini or finely chopped spinach to omelets, scrambled eggs, or breakfast burritos. Stir roasted red peppers or sautéed mushrooms into breakfast bowls or mix a spoonful of pureed carrot into pancake batter for color and sweetness.

3. Pasta swaps

Mix spiralized zucchini or carrot ribbons into pasta, or swap half the pasta for cooked spaghetti squash. Stir in frozen peas, chopped kale, or sautéed bell peppers to rice, quinoa, and grain salads for color, fiber, and volume.

4. Dressings & dips

Grate or blitz raw cauliflower, zucchini, or carrots into marinara, pesto, hummus, or yogurt dressings. Pureed roasted red peppers or beets make vibrant salad dressings; blended white beans plus spinach create a creamy, nutrient-dense dip.

5. Make veggies your carbs

Use leafy greens or shredded cabbage as a base for bowls and tacos instead of bread, rice, or heavy bases. Try Portobello caps or large lettuce leaves as burger buns or wraps. A big bed of mixed greens makes meals feel larger and more satisfying.

6. Sneaky swaps for texture

Replace half the ground meat in burgers, meatballs, or meatloaf with finely chopped mushrooms, grated carrot, or lentils. They absorb flavors and keep the same mouthfeel while cutting calories and adding fiber.

7. Keep frozen and prepped veggies handy

Buy frozen mixed vegetables and steam or microwave small portions to toss into any meal. Pre-chop a few vegetables once a week so you can quickly add them to stir-fries, sandwiches, or omelets without thinking.

8. Flavor tricks to make veggies tastier

Roast vegetables with olive oil, salt, pepper, and a touch of honey or balsamic to caramelize natural sugars. Use bold seasonings — garlic, smoked paprika, lemon zest, soy sauce, or chili flakes — to enhance flavor. Finishing with a squeeze of citrus or a sprinkle of toasted seeds adds brightness and crunch.

9. Start small and layer habits

Pick just one or two of the above strategies to try this week. Once it’s routine, add another. Small, consistent changes eventually stack up into noticeable progress.

Final Thoughts

Don’t let veggies be something you dread eating! They’re easy to sneak into your diet and can add flavour, nutrients and colour to your dishes. Eating healthier is easier when you change your diet gradually and at a pace that’s most comfortable for you.