14 Simple Ways to Add More Veggies to Dinner
Most people aim to eat more vegetables, but dinner can be a bottleneck when time is tight or tastes differ. The good news: adding produce rarely requires a full menu overhaul. Small swaps, smart prep, and using frozen or canned options can meaningfully increase intake while keeping flavor and ease. Serving a greater variety also helps people eat more vegetables without extra effort. Think of it as leveling up dinner, not complicating it. Here’s how to start tonight.
1. Add Vegetables to Pasta Sauces
Finely chop or grate spinach, zucchini, mushrooms, or carrots and sweat them before adding tomato or cream sauce so they blend seamlessly. Roasting veg first deepens flavor; purée part or all for a smoother texture. Keep a bag of frozen spinach or peas for last‑minute boosts. A practical ratio is 1–2 cups veg per 2 cups sauce, adjusted to taste. This approach is flexible and seasonal, and works well for selective eaters.
2. Make Veggie-Based Soups
Start with onions, carrots, and celery, then layer greens, beans, or roots. For blended soups, simmer until tender before puréeing; for chunky, dice evenly and cook just until soft. Make extra soups and store reheat well for meal prep. Offering a variety of vegetables in the pot can modestly increase how much gets eaten at the meal.
3. Swap Pasta for Spiralized Veggies
Use zucchini, sweet potato, or carrot noodles for lower calories and carbs; they cook fast: toss 1–3 minutes in a hot pan to avoid sogginess. Mix half pasta and half veggie noodles to keep the “pasta” feel with a lighter profile. Pre‑spiralized options save time on weeknights. Season assertively so sauces cling to the higher‑water veg.
4. Bulk Up Stir-Fries with Extra Vegetables
Stir-fries are a perfect excuse to clean out the fridge and use whatever vegetables you have on hand. Broccoli, snap peas, bell peppers, carrots, and mushrooms all work beautifully. The trick is to cut them into similar sizes so they cook evenly. Start with aromatics like garlic and ginger, add your vegetables in order of cooking time, then toss in your protein. Finish with a flavorful sauce and you’ve got a colorful, nutrient-rich dinner in minutes. You can easily double the vegetable portion and still keep the dish balanced and filling.
5. Try Cauliflower Rice
Cauliflower rice is light and low carb, with more fiber and vitamin C than white rice but fewer folate/selenium benefits compared with enriched rice. Buy it frozen or pulse florets at home. Sauté over medium‑high heat 5–7 minutes to steam off moisture; finish with garlic, herbs, or soy. Fold into fried rice or grain bowls to stretch rice while adding volume.
6. Layer Veggies in Casseroles
Casseroles are a great way to sneak in more vegetables because they’re baked into a dish full of other flavors. Layer sliced zucchini, eggplant, spinach, or mushrooms between pasta, rice, or potatoes. Even dishes like lasagna can be upgraded by replacing some noodles with thinly sliced vegetables. The baking process softens the veggies and allows them to blend with sauces and cheese, so they become a natural part of the dish rather than an obvious addition.
7. Blend Greens into Smoothies
Spinach or kale blend well with bananas, berries, or mango for a mild, nutrient‑dense drink. For dinner‑worthy staying power, add Greek yogurt, tofu, or protein powder and a fat source like nut butter. Frozen greens make this a 5‑minute option. Use as a light meal or pair with a savory side for balance.
8. Use Vegetables as Pizza Toppings
Go beyond peppers and onions: try spinach, roasted tomatoes, mushrooms, artichokes, or zucchini ribbons. Roast or sauté toppings first to drive off moisture and concentrate flavor; this keeps crust crisp. Cauliflower crust can add vegetables at the base, but toppings remain the simplest path to more produce on pizza night.
9. Serve a Side Salad with Every Meal
A standing side salad adds freshness and an easy serving of vegetables. Rotate greens and add-ons to prevent fatigue, and prep washed greens plus chopped veg once weekly to remove friction. Keep a couple of quick dressings on hand so salads are as effortless as reheating a side. Variety across the week supports higher intake.
10. Stuff Vegetables with Protein Fillings
Bell peppers, zucchini boats, or tomatoes make vegetables the main event. Fill with ground turkey, beans, or lentils plus aromatics; bake until tender for a balanced, satisfying dinner. This method delivers fiber and protein in one package and scales well for meal prep.
11. Roast a Sheet Pan of Mixed Vegetables
High, dry heat concentrates flavor and sweetness. Toss broccoli, Brussels sprouts, carrots, or squash with oil, salt, and pepper; spread in a single layer with space and roast hot for caramelized edges. Batch‑roast to use across grain bowls, salads, and sides all week.
12. Mix Veggies into Grain Bowls
Start with rice, quinoa, or farro, then add a mix of raw and roasted vegetables, a protein, and a punchy sauce. Prep components ahead for fast assembly, and rotate produce seasonally to keep bowls interesting and varied.
13. Add Vegetables to Meat Dishes
Fold finely chopped onions, peppers, mushrooms, or spinach into meatloaf, burgers, and meatballs. This adds moisture and micronutrients and can help reduce total meat per serving while maintaining satisfaction. Pair with vegetable‑forward sides to amplify the effect.
14. Grill Vegetable Skewers
Zucchini, peppers, mushrooms, and tomatoes shine on skewers. Marinate briefly for flavor, then grill over medium‑high heat, turning until lightly charred and tender. Serve alongside grilled chicken, fish, or tofu for a balanced plate that showcases vegetables as a centerpiece.
