We know greens are good for us, but adding them to our plate can sometimes be a challenge! Sure, we all want to reap the superfood-rich benefits that greens have to offer. But, if we think incorporating more greens means relying on flavorless salads or bland steamed veggies, it’s easy to see why many give greens a hard pass. However, you should know that incorporating more greens into your diet doesn’t have to mean sacrificing flavor or settling for boring meals!
In fact, there are so many unexpectedly delicious ways to incorporate more greens into your diet. From vibrant green smoothies blended with sneaky green veggies to green baked goods like spinach-infused muffins or pancakes, there are endless green recipes waiting to be conjured up.
So, say goodbye to bland salads, flavorless veggies, and bitter green juices. With these 21 fresh and flavorful recipe ideas, you (and the whole fam) will actually be excited to eat your greens.
SAD Facts About The Standard American Diet
According to the CDC, adults should consume 1 ½ to 2 cups of fruits and 2 to 3 cups of veggies daily. Yet, on average, only 1 in 10 Americans are hitting that mark.
This discrepancy between recommended intake and actual consumption highlights a concerning trend in the Standard American Diet (SAD), characterized by an overreliance on processed foods, saturated fats, and refined sugars. Despite the well-known health benefits of fruits and vegetables, many Americans find it challenging to prioritize these essential components of a balanced diet — whether it’s due to busy schedules, lack of time or energy, or financial constraints.
However, we’re here to change that with simple hacks that will help you increase your greens with ease.
RELATED: Decoding Food Labels: Your Ultimate Food Label Guide for Making Healthier Choices
The Health Benefits of Green Fruits & Veggies
Your Mom always told you to eat your greens… and clearly, Mom knows best. As it turns out, simply loading up your diet with green fruits and veggies can significantly improve your health. They’re jam-packed with nutrients (such as antioxidants, flavonoids, magnesium, calcium, iron, and Vitamins A, C, K) and are an essential part of a healthy diet!
Here are some of the science-backed reasons as to why you should fill your diet with these superfoods.
Green fruits and veggies can:
- Lower LDL (bad) cholesterol and blood pressure
- Reduce the risk for obesity and heart disease
- Support immune function
- Improve gut health and digestion
- Aid weight loss and support weight management
- Boost metabolism
- Improve mood and support mental health
- Enhance skin health and healthy aging
- Promote overall longevity
- Reduce inflammation and oxidative stress
- Support brain health and cognitive function
The Top Green Fruits & Veggies To Add To Your Diet
Green fruits include:
- Green apples
- Kiwi
- Green grapes
- Limes
- Green pears
- Honeydew melon
- Avocado
Green veggies include:
- Spinach
- Kale
- Broccoli
- Asparagus
- Peas
- Lettuce
- Bok choy
- Arugula
- Collard greens
- Artichokes
- Cucumber
- Zucchini
- Brussels sprouts
- Celery
- Watercress
RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet
21 Delicious Ways to Add More Greens to Your Diet
#1 Turn Kiwis Into Cute Chocolate-Covered Fruit Pops
Let’s be honest — you can never go wrong with chocolate-dipped fruit. And while strawberries are a delicious choice, we’re giving this recipe a green twist with the sweet addition of kiwi! Aside from being low in calories and full of fiber, just one 3.5-ounce serving contains nearly 85% of your daily Vitamin C needs!
Try Julianne Hough’s Easy Kiwi Dips recipe. Rest assured, this easy-prep dessert is equally nutritious and delicious!
Easy Kiwi Dips
Serves: 2
Ingredients:
- 1 kiwi, sliced
- ¼ cup dark chocolate chips
- ½ tbsp coconut oil
- shredded coconut, to serve (optional)
Directions:
Step #1: Slice kiwis into ½ inch thick rounds (Option to keep the skin on for added fiber and nutrients)
Step #2: Place the kiwi slices on a plate lined with parchment paper and place in the freezer.
Step #3: While the kiwis are in the freezer, melt the chocolate stovetop with coconut oil using a double boiler.
Step #4: Remove from heat when completely melted and allow to cool slightly.
Step #5: Take kiwi slices out of the freezer and dip them halfway into the melted chocolate.
Step #6: Sprinkle with shredded coconut if using.
Step #7: Place back onto parchment paper and back into the freezer for 15-30 minutes and serve.
#2 Bake Your Dark Leafy Greens Into Chips
Step aside store-bought chips — we’re satisfying our savory, salty cravings with something green! Made with just 3 simple ingredients, turn your favorite leafy greens into a nutrient-dense snack with ease. All you need is a bit of oil, a bunch of hearty greens (such as kale or collard greens), and any spices or seasoning of your choosing.
Here’s how to make a no-fuss two-step recipe that comes together in minutes!
Step #1: Gather your ingredients. You’ll need one bunch of kale (chopped and destemmed), 1 tablespoon of avocado or coconut oil, and a sprinkle of your favorite seasonings such as salt, pepper, and turmeric.
Step #2: Bake Your Chips. Simply mix all of your ingredients in a large mixing bowl until the greens are well coated. Add to a baking sheet and bake for 10-15 minutes at 400 degrees F until your chips are lightly golden and perfectly crispy!
#3 Blend Spinach Into Your Baked Goods & Pancakes
Want to sneak greens into your favorite baked goods without changing the flavor or taste? You’re in luck — all you have to do is add spinach! Thanks to its neutral taste and thin consistency, spinach is one of the easiest ways to sneak greens into nearly any bread, muffin, or pancake recipe.
Give this a try with baked goods such as banana bread or pancakes — all you have to do is blend 1-2 cups of spinach into your liquid or wet ingredients. Then, follow the instructions as normal. And for all you parents — this is picky-eater approved! Your kiddos will love the colorful addition to their plate without noticing a change in taste.
Love banana bread? Try blending spinach into this grain-free muffin recipe! Trust us, you and your kiddos will never know.
Ingredients:
- 2 cups almond flour
- 2 tsp baking powder
- 2 tsp cinnamon
- 1 tsp vanilla extract
- 1 cup pitted Medjool dates, soaked and drained to soften
- 1-2 cups raw spinach
- 3 bananas, ripe
- 3 eggs
- 4 tbsp coconut oil, melted
- ¾ cup walnuts, chopped
- Pinch sea salt
Optional topper:
- 1 tbsp ground flaxseed
- 1 tbsp cacao nibs
- sliced banana
- almond butter
- Greek yogurt
Directions:
Step #1: Start by preheating the oven to 180°C or 350°F and line a muffin tin with liners.
Step #2: Add the almond flour, baking powder, salt, and cinnamon to a large mixing bowl. Mix well.
Step #3: Add the spinach, pitted dates, 3 bananas, eggs, vanilla, and melted coconut oil to a food processor or blender. Blend until smooth.
Step #4: Add the wet mixture to the bowl with the dry ingredients and stir well to combine. Fold in the walnuts.
Step #5: Using a spoon, spoon the batter into the lined muffin tins, filling ½-¾ of the way full. Top each muffin with a slice of banana, a sprinkle of flaxseeds, and raw cacao nibs.
Step #6: Bake for 20-25 minutes, or until the muffins are golden and a toothpick inserted into the center comes out clean.
Step #7: Cool and serve with a dollop of your favorite nut butter.
Step #8: Store in an airtight container in the fridge for up to 3 days.
#4 Make a Chocolate Avocado Pudding
This rich, decadent dessert is low in sugar, full of heart-healthy fats, and thanks to avocado, you’ll get the added benefit of sneaky greens!
To create this creamy delight, try this simple recipe:
Serves: 4
Ingredients:
- Flesh of 2 ripe avocados
- 2-4 tbsp cacao or cocoa powder, unsweetened
- 2-4 tbsp maple syrup (or sweetener of choice)
- 1 tsp vanilla extract
- ½ cup full-fat non-dairy milk (such as cashew, coconut, oat, or almond milk)
- Dash of sea salt
Directions:
Step #1: Add all of the above ingredients into a high-speed blender or food processor, scraping down the sides as needed. If consistency is too thick add more liquid to blend
Step #2: Taste test and adjust ingredients as needed, adding any additional cocoa powder or sweetener. Blend until smooth and creamy. Serve chilled or enjoy immediately!
#5 Turn Your Zucchini Into Zoodles
Looking for a low-carb, low-cal pasta alternative? Turn your zucchinis into veggie noodles! Low in sugar and full of carotenoids, vitamin C, potassium vitamin, and fiber, this water-rich veggie makes a perfect addition to any eating plan. And for 20 calories per cup, they’re surprisingly filling!
Use a spiralizer to turn them into noodles, and then use them as you would pasta in any recipe. Mix them with a fresh tomato basil sauce, add them to a veggie soup, or enjoy them with sauteed garlic and olive oil!
#6 Chop Them Into a Green Veggie Soup
Loaded veggie soups are an easy way to sneak in a variety of green veggies. And if you’re not super savvy in the kitchen, you’ll be happy to know veggie soup recipes are easy to prep — honestly, there’s really no need to measure! Simply chop up your favorite green veggies of choice, such as zucchini, spinach, kale, parsley, cilantro, and asparagus. Combine them with veggie or bone broth and sauteed onion and garlic. Toss in your favorite spices with the optional addition of protein (such as shredded chicken). Simmer over the stovetop, and voila! A no-fail nutrient-dense recipe full of greens.
#7 Blend Up a Creamy Avocado Thick-Shake
If you’re a sweet tooth lover, you’ll be happy to know you can have your dessert and enjoy it guilt-free. This easy-prep recipe gets its thickness from creamy, low-sugar avocado and almond butter. Plus, it’s sweetened with just half a banana. Loaded with mood-boosting cacao and full of fiber, this Chocolate Avocado Smoothie will satisfy all your milkshake needs!
Ingredients:
- ½ avocado
- ½ cup water
- 1 tsp chia seeds
- 2 tbsp cocoa powder
- 1 tbsp almond butter
- 1 cup unsweetened almond milk
- ½ banana
Directions:
Step #1: Add your liquid base to the blender, then add the remaining ingredients.
Step #2: Blend until smooth. Taste test and adjust to your liking, adding more cacao, liquid, or sweetener as desired.
Step #3: Serve immediately and enjoy!
#8 Roast Your Green Veggies With a Simple Seasoning
A simple sheet pan veggie roast is surprisingly delicious for such an easy recipe! Simply preheat your oven to 425 degrees F, roughly chop your favorite green veggies of choice (such as broccoli, Brussel sprouts, zucchini, and asparagus) and let the oven work its magic. Combine it all on a sheet pan with a drizzle of avocado oil and any additional seasoning.
Of course, you can give it an extra pop of color with veggies like butternut squash, carrots, and potatoes. Here are some ideas to inspire your tray!
#9 Juice Them Into an Energizing Beverage
Is your energy taking a hit? Skip the afternoon coffee for an energizing green juice! The best part? You don’t even need a juicer. This Glowing Skin Green Juice is full of fatigue-fighting greens that will give you a much-needed boost. And, you can make it in your blender!
Ingredients:
- 1 large cucumber, roughly sliced
- 6 celery stalks
- 1 apple, cored and sliced
- 1 handful of fresh parsley
- 1 lemon, peeled and roughly chopped
- 1-inch knob of ginger, peeled and chopped
Directions:
Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth. Alternatively, you can use a juicer and skip step two.
Step #2: Using a nut milk bag, strain the liquid mixture over a bowl or glass, squeezing out as much juice as possible. Enjoy immediately, or store in an airtight jar in the refrigerator.
#10 Make a Loaded Sweet Potato Avocado Toast
Swap your traditional avocado toast for a veggie-topped sweet potato toast! Enjoy it as a quick and easy meal or snack, any time of the day. Simply toast up a slice of sweet potato and stack it high with mashed avocado, arugula, sprouts, and cilantro. For an extra crunch (and an additional pop of green) add a sprinkle of protein-rich pumpkin and hemp seeds!
RELATED: 15 Healthy Toast Ideas That Are Perfect For Breakfast
#11 Freeze Green Grapes Into A Simple Sweet Snack
If you’ve never had frozen green grapes… your life is about to change. They taste like sweet and sour candy, yet they’re healthy and delicious. Best of all, they require no prep time or fancy ingredients. All you have to do is freeze them! Enjoy them as a sweet, refreshing snack or low-cal dessert.
#12 Blend Up a Green Smoothie Bowl
Whether it’s a chocolate, tropical, or berry-licious smoothie bowl, adding green veggies to your blend is a simple way to pack a nutrient-dense punch.
Here are some yummy combos to try:
- Berries + kale + oat milk + chia seeds + almond butter
- Pineapple + ginger + spinach + lemon + banana + coconut water
- Spinach + banana + peanut butter + cocoa powder + almond milk
#13 Make Green Fruit Kabobs
A simple sweet snack that comes together in minutes. Simply chop up your favorite green fruits (like apples, kiwi, melon) and add them to a skewer. Serve with a side of Greek yogurt or a handful of nuts for a yummy low-cal snack. You can even add a drizzle of chocolate!
#14 Toss Green Veggies Into a Breakfast Scramble
Zucchini, green pepper, spinach, and kale are the perfect nutrient-dense additions to any egg-sellent breakfast! They are low in carbs and calories and rich in nutrients like vitamin C, fiber, and antioxidants. Toss them into your morning scramble for a light and filling meal!
#15 Add them Into Easy-Prep Egg Muffins
And if you want an egg recipe that’s meal prep friendly, try these easy-prep egg muffins! Load them up with your favorite green veggies and enjoy them as a quick on-the-go snack.
Serves: 12
Ingredients:
- 12 large eggs (or half eggs, half egg whites)
- ½ cup chopped kale
- ½ cup zucchini
- ¼ red or yellow onion, chopped
- 1 cup broccoli
- 1 cup mushrooms
- 1 diced tomato
- 1-2 tbsp fresh herbs (parsley, cilantro, basil)
- 1 pinch of sea salt & pepper
- Coconut oil for greasing
Directions:
Step #1: Preheat the oven to 350 degrees F and grease a muffin tin with coconut oil.
Step #2: Add the eggs to a large mixing bowl and whisk. Whisk in the other ingredients.
Step #3: Pour the egg mixture into the muffin tins and bake for about 20 minutes or until cooked. Enjoy!
#16 Make a Sweet & Savory Green Salad
Wondering how to add more greens to your diet? Throw together a sweet and savory salad! Green fruits and veggies like green apple, spinach, arugula, romaine, and avocado make a yummy combo that is full of good-for-you nutrients and ultra filling. For a balanced meal, top it with protein like salmon, chicken, or chickpeas! Serve with any additional fixings like nuts, seeds, and additional fruits or veggies. Drizzle with a light balsamic or olive oil dressing and enjoy!
RELATED: Delicious Protein-Packed Salads That Will Actually Fill You Up
#17 Add Broccoli to Your Favorite Pasta Dish
Give pasta night a green boost by sneaking in a serving of broccoli. You can sneak it into a variety of pasta dishes, such as Lemon Garlic Penne, Pesto Pesto, and Pasta with Tomato Sauce! Our personal favorite? This creamy and delicious Healthy Mac & Cheese recipe features a cheese-less cashew sauce. Yum!
Ingredients:
- 1¼ cups cashews, soaked
- 3 tbsp lemon juice
- ¾ cup unsweetened almond milk
- ⅓ cup nutritional yeast
- 1 clove garlic
- ½ tsp paprika
- ¼ tsp turmeric
- ½ tsp dijon mustard
- sea salt & black pepper, to taste
- ¼ cup filtered water
- 8 oz pasta of choice
- 1 cup broccoli floret, sliced (optional)
- breadcrumbs (optional)
Directions:
Step #1: Soak cashews in 3-4 cups of water (until fully covered) or overnight. Once soaked, drain cashews and add to a high-speed blender.
Step #2: Preheat the oven to 350 degrees F.
Step #3: Prepare the pasta according to the package instructions.
Step #4: While the pasta is cooking, prepare the broccoli. Over medium heat, add a drizzle of oil to a large pan. Add the broccoli and toss until lightly browned for about 5 minutes. Remove from heat and set aside.
Step #5: Once pasta is finished cooking, drain and rinse. Return to pan and set aside.
Step #6: Next, add the remaining cashew cheese ingredients (garlic, nutritional yeast, lemon juice, non-dairy milk, paprika, turmeric, mustard, salt, and pepper) to your blender, leaving out the water.
Step #7: Blend until smooth, scraping down the sides as needed. Add 1/4 cup of water and blend again. If the mixture is too thick, add 1-2 tablespoons of water at a time, as needed to thin.
Step #8: Combine broccoli, pasta, and cashew cheese sauce together in a baking dish and stir until well combined. Option to sprinkle with breadcrumbs of choice.
Step #9: Bake for 15-20 minutes, checking at 10-15 minutes to ensure the breadcrumbs haven’t burned. If needed, place tin foil over the top.
Step #10: Once done, remove from the oven and let cool. Serve warm and enjoy!
#18 Whip Up a Green Goddess Buddha Bowl
Make a veggie-rich Buddha Bowl with just a few simple ingredients! Use brown rice or quinoa as your base and top with roasted sweet potato cubes, dark leafy greens, pumpkin seeds, and a drizzle of your favorite healthy salad dressing.
#19 Make a Low-Carb Wrap or Sandwich
For a low-carb lunch or snack, use green veggies as the base for your favorite sandwich or wrap! Make a loaded wrap using collard greens instead of tortillas, use green bell pepper as a replacement for sandwich bread, or scoop your tuna, chicken, or chickpea salad onto cucumbers instead of chips!
#20 Add Green Veggies on Top of Pizza
Make pizza night healthy by adding a serving of veggies on top of a healthier crust like cauliflower or almond flour. Green bell peppers, arugula, spinach, and broccoli are all delicious options! Want to make it dairy-free? Try a shredded dairy-free cheese or skip it altogether and add extra veggies!
#21 Add Sea Greens to Your Smoothie
While you’re loading up on green veggies, don’t forget about marine greens! Foods like spirulina, nori, kelp, and chlorella are all nutrient-packed sources of vitamins, minerals, and antioxidants. Try adding ½ teaspoon of chlorella or spirulina to your smoothie for a green boost!
Going Green Made Easy
Now that you have 22 delicious fruit and veggie-filled recipes loading your plate with a pop of green will be easy! From green fruit kabobs and avocado pudding to sneaky spinach-stuffed baked goods, there’s something for everyone — your kiddos included! And don’t forget to mix it up! Eating a wide variety of greens will ensure you get plenty of superfood nutrients. Enjoy!
