Vegetables are a cornerstone to a healthy diet providing lots of of fiber, vitamins, minerals, antioxidants and phytochemicals. While some can be delicious in the raw, the key to making most vegetables yummy boils down to how you cook, dress and hide them in the dish. Not a fan? We suggest starting with the cooked and hidden vegetable recipes then branching out to uncooked vegetable recipes when you’re ready. To get you inspired, here’s a delicious collection of 15 veggie-heavy recipes to help you get beyond boiled and steamed vegetables.
COOKED
Baked Zucchini Sticks | Skinnytaste
We guarantee that even the pickiest of eaters will love these baked zucchini sticks! The only complaint you’ll expect to hear is that you didn’t make enough. Zucchinis are very low-calorie and provide high levels of antioxidants in addition to being a good source of potassium, vitamin A and vitamin C. Recipe makes 4 servings at 16 sticks each (approximately 1 medium zucchini).
Nutrition (per serving): Calories: 175; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 3mg; Sodium: 231mg; Total Carbohydrate: 29g; Dietary Fiber: 5g; Sugars: 3g; Protein: 9g
Oven-fried Okra | Love & Zest
Ready for a crispy fix? You had me at oven-fried okra. This recipe turns a traditionally deep-fried treat into a healthy side you can gladly indulge on. Thick cut okra is baked in a crispy coating of egg and whole wheat breadcrumbs for added protein and fiber. Recipe makes 4 servings of approximately 1 cup each.
Nutrition (per serving): Calories: 84; Total Fat: 2g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g ; Cholesterol: 46 mg; Sodium: 72 mg; Total Carbohydrates: 14 g; Dietary Fiber: 4 g; Sugars: 1 g; Protein: 5g
Maple Glazed Brussels Sprouts | Healthy Nibbles & Bits
This rustic side features sweet maple-glazed Brussels sprouts paired with corn and ham. Baking the Brussels sprouts caramelizes it helping this veggie develop better texture and flavor. Recipe makes 4 servings at 1 1/2 cup each.
Nutrition (per serving): Calories: 169; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 8mg; Sodium: 303mg; Total Carbohydrates: 19g; Dietary Fiber: 5g; Sugars: 8g; Protein: 7g
Simple Seared Green Beans | Healthy Maven
Pan seared green beans are simply prepared, but will add a delicious sparkle as a side dish! This recipe requires just five ingredients and features crispy green beans made tangy by balsamic vinegar and sweetened by fresh pomegranate seeds. Recipe makes 4 servings of 1 cup each.
Nutrition (per serving): Calories: 77; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 9mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 3g; Protein: 2g
Eggplant and Sweet Potato Stir-Fry | Clean Eating
Sweet, savory and filled with good-for-you veggies, this speedy stir-fry will please both vegetarians and meat lovers alike. Try serving this flavor-packed dish over brown jasmine rice or Wehani red rice. Recipe makes 6 servings at 1 1/4 cup each.
Nutrition (per serving): Calories: 131; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 242mg; Total Carbohydrate: 19g; Dietary Fiber: 4g; Sugars: 8g; Protein: 3g
HIDDEN
Butternut Squash Mac & Cheese | Elle Penner, MyFitnessPal Dietitian
The classic parental nightmare: getting your little ones to munch on more veggies. This recipe cleverly hides butternut squash in mac & cheese. Sure it’s a little sneaky but one serving of this creamy, butter-nutty dish will meet your daily vitamin A needs. It’s high in protein, great for vegetarians and kid-approved. Recipe makes 8 servings at 1 1/2 cup each.
Nutrition (per serving): Calories: 427 ; Total Fat: 15g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 44mg; Sodium: 788mg; Carbohydrate: 52g; Dietary Fiber: 3g; Sugar: 6g; Protein 20g
Gluten-Free Spinach Pancakes | Healthy Nibbles & Bits
These delicious Spinach Pancakes are a fantastic way to sneak more vegetables into your morning. Cornmeal and chickpea flour are the base for this easy, gluten-free pancake. Chickpea flour also contributes a nutty flavor and a boost of protein, too. Recipe makes 6 servings at 3 pancakes each.
Nutrition (per serving): Calories: 175; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 473mg; Total Carbohydrate: 24g; Dietary Fiber: 6g; Sugars: 6g; Protein: 10g
Paprika Parsnip Fries | The Wheatless Kitchen
Baked parsnip fries are a creative way to get your veggies in. By replacing high carb potatoes with parsnips you’ll also get your fiber in (10 grams per serving to be exact). Recipe makes 3 servings.
Nutrition (per serving): Calories: 234; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 46g; Dietary Fiber: 10g; Sugars: 13g; Protein: 4g
Twice Baked Pesto Spaghetti Squash | Kalyn’s Kitchen
Cooked spaghetti squash makes a convenient low-carb substitute for pasta in this cheesy recipe. Each delicious portion is less than 300 calories. Recipe makes 6 servings.
Nutrition (per serving): Calories: 284; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 18mg; Sodium: 501mg; Total Carbohydrate: 33g; Dietary Fiber: 0g; Sugars: 0g; Protein: 11g
Red Cabbage Smoothie | Elle Penner, MyFitnessPal Dietitian
The most shocking thing about this red cabbage smoothie, besides the gorgeous color, is how undetectable the cabbage is with just a cup of blueberries, one banana and a little bit of vanilla yogurt mixed in. Recipe makes 2 servings at 1 smoothie each.
Nutrition (per serving): Calories: 199 ; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 78mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 30g; Protein: 5g
Broccoli & Cauliflower Couscous Cake| Uproot from Oregon
Delicate couscous cake is buffed up with a healthy dose of broccoli and cauliflower. Tangy lemon and masala spice gives a kick to these tasty goodies which can be served as an appetizer or side dish. Recipe makes 4 servings.
Nutrition (per serving): Calories: 124; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 35mg; Total Carbohydrate: 26g; Dietary Fiber: 4g; Sugars: 2g; Protein: 5g
UNCOOKED
Broccoli Salad with Toasted Walnuts | The Roasted Root
Tired of green leaf lettuce and tomatoes? Try this broccoli salad instead! Dressed in a yogurt-lemon sauce and topped with honey toasted walnuts, this salad is chock-full of flavor and is packed with beneficial nutrients like fiber, Vitamin C and calcium. Recipe makes 6 servings at 2 cups each.
Nutrition (per serving): Calories: 94; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 4mg; Sodium: 229mg; Total Carbohydrate: 16g; Dietary Fiber: 3g; Sugars: 11g; Protein: 5g
Garlic Lover’s Kale Salad | Eating Bird Food
Sometimes the easiest recipes are the best. This garlicky kale salad is literally just kale with a simple garlic tahini dressing, but it’s incredibly delicious and nourishing. One serving of this salad has all of your daily Vitamin A and C. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 104; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 38mg; Total Carbohydrates: 11g; Dietary Fiber: 3g; Sugars: 0g; Protein: 7g
Shaved Brussels Sprouts Salad | Food Fanatic
Show brussels sprouts a little love by making this zesty shaved Brussels sprouts salad. Speaking of love, this dish also marries together heart-healthy ingredients like walnuts, blueberries and avocados. Fun fact: Brussels sprouts packs plenty of glucosinolates, which has antioxidant and anti-carcinogenic effects. Recipe makes 5 servings.
Nutrition (per serving): Calories: 268; Total Fat: 21g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 207mg; Carbohydrate: 21g; Dietary Fiber: 8g; Sugar: 8g; Protein 6g
Chickpea Carrot Salad | Eating Bird Food
Enjoy crunching on carrots in this salad dressed up with nutty almonds, chickpeas and raisins. Each serving is packed with your day’s worth of vitamin A plus plenty of fiber and protein to boot. Recipe makes 6 servings.
Nutrition (per serving): Calories: 347; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 153mg; Total Carbohydrate: 48g; Dietary Fiber: 9g; Sugars: 14g; Protein: 10g
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