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25 Creative ways to add more vegetables to your meals

By
makeselfcaresimple

Find vegetables boring?

Discover this round up of 25 creative ways to add more vegetables to your diet.

I personally found that some of the vegetables that could support my health needs the best, were not always my favourites.

So I would avoid including them, even though they might help.

Many of us want to include more vegetables, but struggle for different reasons, which is why I created the 28-day-Eat-More-Vegetable-Challenge.

Hey! Before You Save These Recipes for “Later”…

Here’s a Tiny Step That Helps You Actually Use Them**

Most of us collect healthy recipes with good intentions — and then real life takes over.
If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.

👉 Download the Toolkit (free)

Check out the amazing recipes and creative food bloggers below!

1.      Hide them in curries

hungryhealthyhappy.com suggests

A super easy and healthy Slow Cooker Chicken Curry that takes less than 5 minutes to prep. Easy to adapt, lots of green vegetables and it freezes well too. A tomato based, creamy curry sauce with tender chunks of chicken and some spinach for a green boost. A family favourite with minimal effort!

I have to be careful with spices as many are high histamine but I have found I can tolerate moroccan spices. How about you?

2.      Hide them in mash

carefreekitchen.com suggests

These creamy Mashed Root Vegetables make for a simple, delicious, and unique side dish to serve with any fall meal.  This recipe is hearty, healthy, and pairs well with just about anything.

Vegetable mash is one of my regular go-to weekly recipes, so many herb options and always comfort food!

3. Chuck them in a smoothie

perrysplate.com says

A green smoothie recipe that actually tastes good? Yep. If you’re new or resistant to drinking things like this, this is the perfect green smoothie to break you in. It’s loaded with healthy greens and three kinds of vegetables, and I swear it doesn’t taste like compost.

Many years ago I did an infamous radio interview making a green smoothie on air live!

Lets just say there was green smoothie everywhere!

4.      Hide in homemade burgers

Reclaimingyesterday.com says

These burgers are sort of a cross between a real burger and a veggie burger. The veggies allow you to use less meat, plus they add extra nutrients and help flavor the burgers and keep them super juicy. WINNING. These burgers are easy for reals.

This is definitely on my ‘to-try’ list for summer!

5.      Use small vegetable pieces as an alternative rice option

cottercrunch.com says

Learn how to make riced veggies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!

So many great ideas here instead of my usual peas and sweetcorn that I will be adding to my list.

Let me know which ones you tried!

6.      Thinly slice vegetables as an alternative pasta

wellnessmama.com says

Veggie noodles are an awesome alternative to pasta — they’re great if you have a gluten sensitivity and avoid it or if you want to add more vegetables to your family’s diet.

Another great summer/autumn idea I will be adding – they look so beautiful!

7.      Make vegetable chips and crisps

The bigmansworld.com says

These veggie chips are a Crunchy, crispy and a guilt-free snack that takes just 20 minutes to make! Low in calories and fat, and so much better than store bought.

Don’t these look amazing?

Such a treat!

Don’t forget kale chips too!

8.      Add spinach or greens sheets to lasagne.

foolproofliving.com says

Vegetarian Zucchini Lasagna is a rich yet healthy alternative to traditional lasagna recipes. This low-carb dish uses zucchini “noodles” instead of pasta noodles.

This seems like a simple swap that allows you to enjoy a favourite treat.

And you are adding healthy vegetables!

9.      Add finely chopped veggies to favourites like tacos, bolognaise, chilli

madaboutfood.co says

Use this Hidden Veggie Turkey Tacos recipe to sneak some extra veggies into homemade ground turkey taco meat. Your friends and family won’t even know that they’re eating zucchini and cauliflower with their meat.

Perfect way to disguise less than favourite vegetables!

This sounds like a great excuse for a family taco or chilli night?

10. Add vegetables to egg omelette, frittata and quiche recipes

erinliveswhole.com says

Fuel your body in the morning with some high protein and a variety of veggies… All thanks to this flavorful veggie frittata recipe.

Variations of this has been my breakfast option for years – super filling!

I freeze some of the portions ready for later in the week.

11. Hide in a pasta sauce

mjandhungryman.com say

Made with simple, wholesome ingredients, this beet pesto pasta sauce comes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!

The colour of beetroot looks so vibrant – can’t wait to try this one!

12. Vegetable tray-bake meals

thehappyfoodie says

Cauliflower, onions and homemade turkey kofta are tossed in a quick spice mix and baked in the air fryer in this simple one basket meal.

Vegetables and Airfryers seem like a match made in heaven!

13. Create vegetable kebabs

foodiecrush.com

says Grilling vegetables skewers seems like a no-brainer, but there are a few tricks to making them a simple success every time.

Definitely need to go check out their grilling vegetable tips!

14. Roast them with delicious seasonings

kimscravings.com says

These are the BEST Roasted Vegetables and my go-to side dish when I need something easy that pairs well with almost anything. 

The flavour options are endless and delicious!

Bake-tray meals are perfect for easy clean-up…

15. Make vegetable dips and hummus.

thecuriousplate.com says

Easy Smoky Carrot Dip is a delicious dip that’s great as a snack and fancy enough as a holiday appetizer!

I am always on the look out for new ideas for dips and such a clever way to hide vegetables!

16. Stuff peppers, sweet potatoes, squash, or courgette

tastesbetterfromscratch.com says

This healthy Vegetarian Stuffed Peppers recipe is packed with rice, beans, veggies, and so much flavor. It will leave you satisfied and energized and are so easy to make!

Such a classic favourite, as I currently can’t eat peppers I could swap sweet potatoes…always options!


17. Create rainbow salads

shelikesfood.com says

This Beautiful Rainbow Veggie Salad is packed with healthy fruits and veggies and goes great as a side salad or a main dish with some added protein!

How amazing does a rainbow salad look?

18. Create a coleslaw mix

healthyseasonalrecipes.com says

This healthy coleslaw recipe really is super easy peasy to make, and it is completely classic tasting.

Another of my comfort foods……!

The humble cabbage has so many benefits and you can adjust the dressing so it supports your health needs.

19. Quick stir-fries

budgetbytes.com says

We love a good “catch-all” recipe here at Budget Bytes, and a simple vegetable stir fry is the perfect example of that. 

Another family classic!

If you buy or DIY ready prepared vegetables stir fry is a super quick evening meal

20. Easy lettuce wraps

therecipecritic.com says

Healthy and easy, these Chicken Lettuce Wraps are so fresh and delicious! They’re ready in under 30 minutes with a juicy chicken filling and crispy butterhead lettuce.

As someone who has to avoid gluten and wheat it’s easy to forget there are simple veggie alternatives!

21. Vegetable Crudites & dip

modernhoney.com says

How to make a beautiful Crudite Platter with vegetables and dips. I am sharing my favorite veggie dip recipes, what vegetables to put on a veggie tray, and how to arrange one.

I need to learn how to make my vegetables look beautiful!

22. Throw vegetables on the BBQ

slenderkitchen.com says

Grilled vegetables are the perfect summer side dish! Learn how to grill almost any vegetable from asparagus to zucchini to corn, onions, peppers, potatoes, mushrooms, and more. Delicious recipes, seasoning options, serving ideas, and more. 

Amazing! Now we just need the sun…in the UK

23. Add vegetables to one-pot casseroles (slow-cooker)

tamingtwins.com says

Slow Cooker Beef Stew or Slow Cooker Beef Casserole? Whatever you call it, it’s comfort food at its very best. A hearty meal packed with flavour, vegetables and rich gravy for the whole family.

Stews or Casseroles are real comfort food in my home.

And so easy to hide a few veggies!

24. Make vegetable dressings and seasonings

forksoverknives.com says

Fresh carrots combine with a touch of tahini in this nutrient-rich, creamy carrot-gold-dressing. The hint of ginger adds a beautiful flavor boost. Try this on grains, too!

One I will be trying!

25. Vegetable noodles

loveandlemons.com say

Did you know that you can make veggie noodles out of cucumber, carrots, kohlrabi, and more? We’ve all heard of zucchini noodles by now, but lots of other vegetables can transform into curly, colorful noodles too! 

How colourful do these look? pretty sure they would transform a noodle bowl recipe!

Before You Save This Recipe for “Later”… Let’s Make Nourishment Something You Actually Get to Enjoy

If this recipe has inspired you, that’s a wonderful place to begin.
But if you’re like most of us, inspiration often ends up saved, pinned, or bookmarked — without ever becoming something your body actually gets to enjoy.

Your body doesn’t need more saved ideas.
It needs one small, supported step that fits your real life.

The Free Self-Care Start-Up Toolkit helps you turn that “I’ll try this recipe one day” thought into one easy, real-life step that actually nourishes you.

Most people like to complete the Toolkit over a relaxed weekend.
It includes short step-by-step videos and simple printables to guide you through choosing your first gentle challenge and preparing to begin without pressure or perfection.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, personalised starting point for your first Nourish challenge.

Inside, you’ll gently discover how to:
🌿 understand what your body may be asking for
🌿 choose one tiny Nourish step that fits your real energy and routine
🌿 begin your first challenge in a way that feels safe and achievable
🌿 notice small benefits without relying on willpower

You’ll also receive:
✉️ monthly Nourish themes & reminders
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

(Part of the Nourish Pathway — helping you move from saving recipes to actually using them in a way that supports your wellbeing.)

Free beginner-friendly guide!

“It’s 100% free—no strings attached.”

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Nourish

28-Day Eat More Vegetables Challenge

By
28-day-eat-more-vegetables-make-selfcare-simple

Hiding veggies isn’t just for fussy children — some days, it’s for us too.

You know vegetables are good for you… but let’s be honest: sometimes they’re boring, sometimes they’re too much effort, and sometimes they just sit in the fridge until they go squishy and guilt-shaped.

Maybe you’ve been told to eat more veggies for your health, or you’ve noticed certain ones help ease your symptoms.
Maybe you simply want to swap a few processed foods for something fresher — without needing a chef’s knife skills or a new personality.

Whatever your reason, this challenge is your gentle nudge to experiment, simplify, and actually enjoy your vegetables — no spiralizers or fancy prep required.

There are countless benefits to eating more vegetables — but the only real way to find out what difference it makes is to try it, track it, and see how your body responds.

So, whether you’re blending, roasting, sneaking, or hiding them under cheese, join us for 28 days of veggie exploration — and see just how much better you can feel (without giving up flavour or your sanity).

Want to save this challenge for later? Jump to the “Challenge Recipe” section below.

Jump to Recipe

About the Challenge

The 28-Day Eat More Vegetables Challenge is a fun, supportive way to get started and stay inspired.

At MakeSelfCareSimple, we always encourage you to discover what works best for you — no rules, no judgment. Each of us is unique, and there’s no one “right” way to nourish yourself.

If you’ve found that certain vegetables don’t suit you, or your practitioner has advised otherwise, always listen to your own body and professional guidance. In that case, simply skip this one and try another self-care challenge that fits you better.

If you’re new here, the Nourish Pathway is all about turning food restrictions into inspiration. Each month we focus on a theme, experiment with recipes, and support one another. Learn more here →

The 28-Day Eat More Vegetable challenge

The Aim

  • To increase the portion of vegetables in your daily meals for 28 consecutive days, and notice what changes you experience.
  • To discover simple, creative ways to include vegetables in your meals.

You can start any day that suits you — though giving yourself a few days to plan and shop can help.

This challenge has two parts:

How to do the challenge

For this challenge, I don’t count white potatoes (chips, mash, jacket, or new) as part of the “vegetable” portion — they can still be included as part of your meal. I do include frozen vegetables.

Your goal:
👉 Vegetables should make up at least 51% of your lunch and dinner plates every day for 28 days.

If that feels too much of a jump, start smaller — choose a target that feels doable but still challenges you.

You might decide to focus on specific vegetables that support an area of your wellbeing, or perhaps you’d like to do a mild “cleanse” with more raw salads, organic produce, or seasonal veg.

It’s your challenge — adapt and repeat it as many times as you like.
(And as always, check with your health professional if you have any concerns.)

The key is to see if your wellbeing feels different after 28 days.

51% is easy to see on the plate!

vegetables-makeselfcaresimple

Before You Begin

Reflect on a few questions before you start — they’ll help you measure your “before and after” progress.

  1. What percentage of your meals currently include vegetables?
  2. What do you hope to experience by eating more vegetables?
  3. What might make this challenge difficult, and how can you plan for that?
  4. What are your current symptoms or wellbeing scores? (Record them now to compare later.)

📘 Tip: Use the Self-Care Challenge Toolkit to track your answers and results.

makeselfcaresimple
Read 25 ways to add more veggies to meals for more ideas!

Why do we struggle to eat more vegetables?

After working with clients for many years, I found that everyone has a few habits that are hard to change. That’s completely normal — and awareness is the first step to shifting them.

Common reasons include:

  • Vegetables feel boring, or tasteless. 
  • You don’t have time to cook or prep.
  • Family members have different preferences
  • You don’t like cooking, or your health makes it difficult, and prefer take-out and ready meals.

Identifying your likely hurdles before you begin helps you plan realistic solutions.

What to Prepare.

Before you start:

Stock up on vegetables you already like — and maybe a few new ones to try.

Choose your sources:

  • Supermarket or farmers’ market
  • Organic or local veg box
  • Frozen or pre-prepared mixes
  • Ready-to-use salad or stir-fry packs

List the vegetables you enjoy most, then plan meals that use them.
Start with familiar meals and simply increase the vegetable portion.
Gradually try new combinations or cooking methods from the 25 Ways to Add Veg.

28-day eat More vegetables Challenge makeselfcaresimple.com

If you struggle for Time

You’re not alone! This was always my biggest challenge, especially when I was working long hours and managing fatigue.

Some ideas to make it easier:

  • Cook extra at dinner for next day’s lunch or freeze portions.
  • Have one or two prep sessions each week.
  • Use frozen or pre-chopped vegetables and salad mixes.
  • Prep veg right after shopping and store ready-to-use.
  • Batch cook staples (grains, proteins, soups) and build meals from there.

If you don’t enjoy cooking

Sometimes cooking can feel like another chore that has to be done. Cooking and prep can be difficult when you are in pain, have mobility issues or are exhausted.

Boring-veg-makeselfcaresimple

Here are some ideas I have tried.

  • Make use of the many gadgets available to protect hands and save time. 
  • Transform preparing meals from a chore to ‘me-time’ – listen to music, podcasts or audio books.
  • Get a stool and perch if standing is painful.
  • Don’t stand for too long in one position – do a 2-minute march, stretch etc.
  •  Cook with a friend! If not in person perhaps you can video chat together?
  • Order meals with plenty of vegetables that are ready-prepared-for-you
  • Take it in turns to cook for each other.


If Vegetables feel Boring

If eating more vegetables could improve your health and wellbeing, it would be a shame if it felt like punishment! I know if faced with half a plate of brussel sprouts twice a day was my solution I would soon give up.

The easiest solution is to hide vegetables in meals that you already enjoy.

I have put together 25 different ways to hide vegetables and found creative recipes from food bloggers.

Use this list as inspiration, and adapt to your preferences and needs.

I’ve put together a list for you HERE

Conclusion — Progress, Not Perfection (and Definitely No Guilt)

Congratulations on completing your 28-Day Eat More Vegetables Challenge!

Whether you’ve become a salad superstar or just managed to sneak spinach into your soup without anyone noticing — it all counts.
Every extra handful of greens, every new recipe, every colourful plate has helped your body in ways you might not even realise yet.

Remember, the goal wasn’t to eat perfectly — it was simply to make your lunch and dinner plates 51% vegetables (not counting potatoes!) and to have fun exploring what works for you.

If your fridge still contains green things at the end of the week because you actually used them — that’s a win.
If you learned a few new ways to make veggies less boring or less time-consuming, even better.

Now it’s time to reflect:

  • What changed in your energy, digestion, mood, or skin?
  • Which recipes or habits did you enjoy most?
  • Will you continue eating this way?

Every self-care challenge teaches you something new about your body — and builds confidence in your ability to create change.

I’d love to hear what you discover — share your results in the comments or our community!

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Everything You Need to Start Today

Let’s be honest — most of us love reading about self-care more than we love doing it.
(Don’t worry, you’re in good company — I have a whole library of forgotten Pinterest Boards too)

But reading about self-care won’t get you results — your body only learns when you experience something new.
That’s why I created the Self-Care Start-Up Toolkit — to help you turn ideas into action with simple, nourishing steps you can start today

Free Self-Care Start-Up Toolkit

A gentle way to begin your first challenge with clarity and confidence.

If you’ve been reading along and thinking,
“I’d love to try this myself one day…”
you don’t have to wait or wonder where to start.

The Toolkit gives you a calm, clear place to begin — including short videos, simple printables, and gentle guidance to choose your first challenge in a way that feels personal and doable.

Inside, you’ll find:

🌿 A gentle before-and-after reflection to help you understand what your body may need
🌿 Short video walkthroughs to help you begin your first challenge without overwhelm
🌿 Printable planners and reflection pages to support consistency
🌿 Space to explore what feels nourishing and achievable for you

You’ll also receive:
💌 Weekly self-care reminders, new challenges, and encouragement
💬 Access to our free community (coming soon!) — for gentle support and shared progress

👉 Send Me My Free Toolkit

🌸 Nourish Pathway — simple ways to feed your energy and wellbeing with kindness.

Get results without overwhelm—one small, doable step at a time!

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Save or Print a summary of this challenge with the ‘Challenge recipe’.

vegetables-makeselfcaresimple
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28-Day Eat More Vegetables Challenge

Prep Time1 day
Total Time28 days

Equipment

  • 1 peeler
  • 1 knife
  • 1 food processor Optional
  • 1 masher
  • 1 spiraliser

Materials

  • 1 Vegetables which do you like/need?|

Instructions

  • Increase the vegetable portion or lunch & dinner to 51%

Notes

28-day Eat More Vegetables Challenge

The aim of this challenge is to increase the vegetable portion in your daily meals for 28-consecutive-days to see what improvements you notice in your wellbeing.
Another aim of this challenge is to discover creative and simple ways to include vegetables in your daily meals.
Why do you struggle to eat vegetables?
List and score your symptoms before and after the challenge.
Plan meal ideas for the week/month.
The specific goal is that vegetables make up over 51% or over, of your lunch and dinner meals. Every single day for 28 days.
Log your daily progress (see the free printable in Selfcare Startup kit)
Note which recipes you enjoyed the most
What improvements do you notice?
Will you keep this self care practice as part of your regular routine?
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