5 Tasty Ways To Sneak Veggies Your Meals

Whether you’re trying to get your kids to eat something other than instant noodles for lunch, or you want to cut down on processed carbs and increase your own intake of veggies—there is a way.

And you won’t feel like you’re eating like a rabbit!

The vitamins and minerals vegetables supply help boost your immunity and protect against diseases like obesity and diabetes.

Food manufacturers are starting to recognize the growing demand for healthy alternatives to traditional packaged foods, by offering up ‘hidden veggie’ products like cauliflower crust frozen pizzas and vegetable chips.

It’s a trend you can easily follow in your own kitchen, too.


A breakfast, lunch, or snack staple, smoothies can be a one-stop source of protein, vitamins and other nutrients. Adding just a handful of spinach or a few slices of frozen zucchini to your favourite blend will go almost undetected in colour and taste but will provide the necessary nutrients for more energy and overall health.


Paired with a glass of cold milk or milk alternative, cookies are the perfect place to hide a host of different veggies. From pureed pumpkin to sweet potatoes, even zucchini. Add a cup to your batter without altering the texture or taste.

Pasta Sauce

Diced or pureed vegetables like bell peppers, carrots, broccoli, and cauliflower go almost undetected when added to a pot of piping hot pasta sauce. Create an even bigger nutritional powerhouse by using pasta alternatives such as zucchini noodles or spaghetti squash.


The world’s most famous fast food and a favourite among kids, the beloved pizza doesn’t stand a chance of avoiding the hidden veggie trend. Make it healthier at home by hiding finely-chopped spinach or broccoli in the sauce or creating your own version of a cauliflower crust.

Cakes and Cupcakes

They’ll never know what’s lurking in that chocolate cake. Add small amounts of dark green veggies like spinach and kale to your darker batter creations. Pureed pumpkin, squash, and sweet potato are an easy and delicious way to boost nutritional value and even improve upon an original recipe by adding moisture.

Stuck for simple, easy-to-make recipes that won’t take a lot of time or energy? We’ve got you covered. From starters and sides to main dish meals in minutes, our recipes are packed with sustainable, convenient protein and fresh vegetables that the whole family will devour.