Flavorful, Easy Ways to Enjoy More Vegetables

Many people want to eat more vegetables — but struggle with where to start, how to make them taste good, or how to fit them into busy days.

Non-starchy vegetables are one of the most flexible and beneficial food groups, and nearly every nutrition approach encourages including more of them. This resource offers practical ideas and recipes to help make vegetables easier, more enjoyable, and more realistic to use regularly.

You don’t need to use every idea here. Finding just a few options you enjoy and rotating them consistently can make a meaningful difference.

Why Non-Starchy Vegetables Matter

Non-starchy vegetables offer several benefits that support overall health and satisfaction:

• Nutrient-dense: Rich in vitamins, minerals, and antioxidants

• Health-supportive: Associated with improved heart health, blood sugar regulation, and reduced inflammation

• High volume: You can eat generous portions with relatively low calories

• Fiber-rich: Supports fullness, digestion, and cholesterol management

Flavorful Vegetable Recipes (Dietitian Favorites)

These recipes highlight vegetables prepared in ways that emphasize flavor, texture, and ease.

Vegetable Fried Rice

https://cookieandkate.com/vegetable-fried-rice-recipe/

• Great for using up leftover vegetables

• Easily adaptable based on what you have on hand

• Works well paired with chicken, shrimp, or tofu

Roasted Brussels Sprouts with Balsamic & Honey

https://www.onceuponachef.com/recipes/roasted-brussels-sprouts.html

• Roasting brings out crisp edges and deeper flavor

• Using a modest amount of oil still yields great results (i.e. 1 Tbsp to toss and none added after cooking)

Broccoli Salad (Great for Gatherings)

https://www.eatingwell.com/recipe/385115/cranberry-almond-broccoli-salad/

• Holds up well as leftovers

• Popular for cookouts and potlucks

Lemony Kale

https://fedandfit.com/lemony-kale/

• Simple, flexible side dish

• Can be eaten warm or cold

• Pre-chopped kale saves time

Roasted Vegetable & Quinoa Salad

https://therealfooddietitians.com/balsamic-roasted-vegetable-and-quinoa-salad-recipe/

• Great for meal prep

• Pairs well with salmon, shrimp, or chicken

Cucumber Salad

https://www.deliciousmeetshealthy.com/cucumber-salad/

• Refreshing and holds up well for leftovers

• Especially helpful during warmer months

Recipes Using Riced Cauliflower

https://www.skinnytaste.com/?s=cauliflower+rice

• Works best mixed into dishes with sauces or seasoning

• Can replace part (or all) of rice depending on preference

Cumin Lemon Slaw

https://cookieandkate.com/simple-healthy-coleslaw-recipe/

• Great with tacos or fajitas

• Easily simplified using bagged slaw mix

Roasting Vegetables: A Simple Go-To Strategy

Roasting enhances flavor and texture for many vegetables and works well for batch cooking.

Helpful guide:
https://www.thekitchn.com/how-to-roast-any-vegetable-101221

Vegetables that roast especially well:

• Broccoli

• Brussels sprouts

• Carrots

• Peppers

• Onions

• Cauliflower

• Mushrooms

You can roast a batch once and add portions to meals throughout the week.

Quick & Easy Vegetable Options (Low-Prep Ideas)

These options reduce prep time while still supporting balance:

• Pre-chopped salad kits

• Pre-cut vegetables from the produce section

• Canned vegetables (rinsing can reduce sodium)

• Frozen vegetables or frozen blends (sauced options are okay — choose flavors you enjoy)

Simple ways to incorporate more vegetables:

• Swap part of a starch for vegetables (e.g., riced cauliflower, zucchini noodles, spaghetti squash)

• Add extra vegetables to recipes you already make (onions, peppers, celery, etc.)

• Pair raw vegetables with hummus or dips for snacks or sides

How to Use This Resource

This resource is intended to support your nutrition counseling and provide practical ideas you can adapt to your individual needs. It is not meant to replace personalized guidance or prescribe specific portions or foods.

If you have questions about how this resource fits into your nutrition plan, contact your dietitian or make a note of it and discuss it during your next session.

If you are not currently working with a dietitian and are interested, you can learn more about how nutrition counseling works →