5 Veggie-First Recipes to Help You Sneak in More Greens

Sometimes the best healthy habits start with the simplest changes. Today, you’re going to learn how to make those small steps delicious.

 🍅 Why Sneaky Veggies Work:

Non-starchy vegetables are essential, especially for diabetes, because they are packed with nutrients and have minimal impact on blood glucose spikes. However, vegetables are not always the fan favorite! This is why, sometimes, sneaking veggies into your meals can help you eat healthier without giving up on the flavor.

🍅 Simple Ways to Add More Greens:

• Mixing greens into smoothies
• Adding shredded veggies to sauces
• Swapping part of the meat with mushrooms or squash
• Making savory pancakes with veggies
• Roasting veggies
• Trying a new veggie each week

🍅 Inspo Recipes:

Diabetesfoodhub.org/recipes/veggie-rich has a number of veggie-rich recipes. Below are just a few of our favorites to help you begin!

🍄‍🟫 A) Mediterranean Chopped Jar Salad

1. Set out 2 12–16 oz. mason jars and lids.
2. In a small bowl, whisk the Tzatziki dressing ingredients together (¼ cup nonfat plain Greek yogurt; 2 T. diced cucumber; 1/8 teaspoon dried oregano; 1 ½ tablespoons lemon juice and 1/8 teaspoon kosher salt. The dressing will be divided between the two jars.
3. Assemble your jars. Divide the chicken between the jars and place it on top with 2.5 Tablespoons Tzatziki dressing in each jar. Add half the red pepper, cucumber, onion, cauliflower, tomatoes, chickpeas, and feta cheese to each jar.
4. If there is room, add the torn lettuce on top, or pack it separately in a resealable bag. Seal both jars tightly until you are ready to use them.
5. Store the jars in the refrigerator. They will last for 3–4 days when sealed tightly.

🍄‍🟫 Baked Tilapia With Roasted Veggies

1. Preheat the oven to 400 degrees F. 
2. If necessary, cut the fish into 4 pieces and season it on both sides with pepper. Set aside.
3. In a large oven-safe sauté pan, heat olive oil over medium heat. Add the onion and sauté for 3 minutes, until just starting to soften. If you don’t have a large oven-safe sauté pan, move the fish and veggies onto a sheet pan or casserole to cook in the oven.
4. Add the eggplant to the onion and sauté for 3 minutes, until just starting to soften.
5. Add zucchini, peppers, tomatoes, oregano, salt, and garlic powder and mix well.
6. Nestle the fish fillets into the tomato and vegetable mixture. 
7. Cover the pan and place it in the oven. Bake for 15 minutes until the vegetables and fish are cooked through.

🍄‍🟫 Veggie Mac and Cheese

1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  
2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 
3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 
4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 
5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 
6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm.

🥇 Celebrate the Wins

Every time you toss a handful of spinach into a smoothie, add shredded zucchini to a pasta dish, or roast a new vegetable, you’re choosing to support your health, and that deserves recognition. Celebrate the days you try something new, even if it’s just one ingredient. Celebrate when you choose to cook at home instead of grabbing fast food. Celebrate when you fill half your plate with colorful veggies. These “little victories” build momentum, confidence, and healthier habits over time. And remember: progress looks different for everyone. If you’re adding more veggies than you did last month, that’s worth a pat on the back. If your blood glucose readings start looking more stable, that’s a major win. Even noticing that you feel better is something to celebrate.

Disclaimer: Any information provided is not intended as medical advice. Iowa Diabetes is not responsible for any information from third parties.