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20 Hidden Veggie Recipes That Make “Clean Eating” Amazing

Evidence Based

It’s a well-known fact that people who eat higher amounts of fruits and vegetables are, on the whole, healthier and more likely to live longer, disease-free lives than those who don’t eat enough.

It’s also a well-known fact that few people meet the government’s recommended intake of fruits and vegetables, which is six to eight fist-sized servings per day, respectively.

If you’re one of those people, these recipes are for you.

Forget bland, boring veggies and say hello to delicious morsels like cheesy Cauliflower Biscuits, made with cauliflower instead of regular flour (they’re like large cheesy tater tots, with only 50 calories each!).

Or try a Half-Veggie Burger, which mixes lentils and vegetables with ground beef to satisfy your craving for a juicy burger while getting closer to your veggie quota.


Oven-Roasted Chili with Hidden Vegetables

hidden vegetable chili recipe Picture courtesy of The Cook’s Pyjamas

Making a good chili has more to do with the seasonings than the ingredients.

There’s definitely a lot of debate around what a chili should or shouldn’t have in it, but if you’re already going to start with beef, beans, and onion, why not put some more produce in the pot?

This chili recipe has a total of five vegetables mixed in, but you can start with just a couple like carrots and zucchini if that’s less intimidating.

Serves 8


2 Tbsp. extra-virgin olive oil

2 onions, chopped

3 cloves garlic, crushed

2 tsp. ground cumin

1 tsp. ground coriander seeds

1 tsp. dried oregano

1 tsp. chipotle chili powder (or more to taste)

1 lb. lean ground beef

1 small eggplant, finely chopped

2 medium carrots, grated

1 large zucchini (about 1 cup), grated

1 large red bell pepper, finely chopped

1 cup dry pinto beans, soaked overnight and rinsed

1 quart (32 oz.) beef stock

1 can (13.5 oz.) crushed tomatoes

1 can (5 oz.) tomato paste

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 306

Protein: 27 grams

Carbs: 32 grams

Fat: 8 grams


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Moroccan Shepherd’s Pie with Sweet Potato

hidden vegetable Shepherds Pie recipe Picture courtesy of Our Four Forks

Not only does this meat and potatoes dish get a nutritious upgrade with sweet potatoes, but it’s also hiding chickpeas in the beef. Or for a vegan version, just add a second can of chickpeas.

If you prefer, use more veggies instead. Bell peppers can be diced up and cooked at the same time as the onions, and they’ll boost the vitamin C.

Serves 4



1 lb. grass-fed ground beef (or lamb)

1 can (15 oz.) chickpeas

1 Tbsp. extra-virgin olive oil

1 white onion, chopped

1 red onion, chopped

2 cloves garlic, chopped

1 Tbsp. grated fresh ginger

1 tsp. salt

1 tsp. ground cumin

1 tsp. ground cinnamon

1 tsp. chili powder

1 tsp. pure honey (optional)

2 cups chopped plum tomatoes

1/2 cup vegetable stock

Salt to taste

1/2 cup currants (or raisins)

1/2 bunch fresh cilantro, stems removed, chopped


1 lb. sweet potatoes, peeled and chopped

1 Tbsp. extra-virgin olive oil

1 tsp. ground cumin

1 tsp. garlic powder

1 tsp. salt

2 Tbsp. unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 586

Protein: 34 grams

Carbs: 68 grams

Fat: 21 grams


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Smoky Cauliflower Mac & Cheese

vegetable mac and cheese recipe Picture courtesy of Cookies and Cups

When you’re going low-carb for a few weeks, there are some comfort foods that are impossible not to miss. Mac and cheese is definitely one of them.

Luckily you can actually replace the pasta with cauliflower, and it winds up with a similar color and texture– smothered in cheese, of course.

If you don’t like gouda, pick another variety like gruyere, Parmesan, or fontina.

Serves 8


2 heads cauliflower, cut into florets

3 Tbsp. butter

1/4 cup flour

3/4 tsp. seasoned salt

1 tsp. smoked paprika

2 1/2 cups whole milk

2 cups (8 oz.) grated smoked gouda

2 3/4 cups (11 oz.) grated cheddar cheese, divided

Nutrition Facts (Per Serving)

Calories: 384

Protein: 21 grams

Carbs: 11 grams

Fat: 29 grams


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Crock Pot Sloppy Joes

hidden vegetable sloppy joes recipe Yummy Healthy Easy

In Sloppy Joe mix, everything is blended together and covered in delicious sauce, so it’s not hard to sneak in veggies.

Carrots add vitamin A, and mushrooms have two kinds of vitamin B. Adding mushrooms also means you can use a lean meat like ground turkey while still getting the richness of beef.

That’s because mushrooms provide umami, which is the savory flavor quality named after the Japanese word for “delicious.”

Serves 8


3 cloves garlic

2 carrots

1 container (10 oz.) button mushrooms

1 onion, peeled

1 1/4 lb. lean ground turkey

1 1/2 cups ketchup

2 tsp. mustard

1 1/2 Tbsp. light brown sugar

1 tsp. salt

1/2 tsp. freshly ground black pepper

8 whole-wheat burger buns

Nutrition Facts (Per Serving)

Calories: 385

Protein: 25 grams

Carbs: 61 grams

Fat: 8 grams


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Carrot & Cheddar Stars

hidden carrot recipe Picture courtesy of Feeding Finn

If you don’t find carrot sticks appealing, shred them to form the base of a dough. But rather than turning the veggie into a cake, you can make cheddar cheese crackers.

This gluten-free alternative to regular crackers is a smart place to hide veggies because nobody will suspect it. Since carrots and cheddar have a similar color, these orange crackers just look really cheesy and appetizing.

Serves 14


1 1/2 packed cups grated carrots

1/2 cup water

1/2 cup grated cheddar cheese

2 large eggs

4 Tbsp. oat flour

Nutrition Facts (Per Serving)

Calories: 38

Protein: 2 grams

Carbs: 3 grams

Fat: 2 grams


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Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!


Cauliflower Biscuits

vegetable biscuits recipe Picture courtesy of iFoodReal

Who doesn’t love a tender biscuit with cheese? Unfortunately, one cheese biscuit – like those addictive ones at Red Lobster – can have 150 calories apiece. And you know it’s hard to stop at one.

These satisfy the craving but with an unbelievable 50 calories each. Since they’re made from cauliflower, they won’t have the same texture as biscuits made with flour, but they’re like giant cheesy tater tots. And that’s also delicious.

Serves 12


1 1/2 lbs. cauliflower, separated into florets

1 large clove garlic

2 large eggs (or 1/3 cup egg whites)

1 Tbsp. cornstarch

1/2 cup + 3 Tbsp. shredded pepper jack cheese

1/2 tsp. salt

1/8 tsp. freshly ground black pepper

2 Tbsp. finely chopped green onion

Cooking spray

Nutrition Facts (Per Serving)

Calories: 45

Protein: 3 grams

Carbs: 3 grams

Fat: 3 grams


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Cauliflower-Cheese Soup

vegetable cheese soup recipe Picture courtesy of Cook Diary

The easiest vegetable to blend into recipes is cauliflower because it’s colorless. And why not find ways to sneak it into everything when the cruciferous vegetable contributes vitamin K, vitamin C, fiber, and potassium?

Once cooked, cauliflower becomes soft and creamy, which works perfectly in a recipe like this cheese soup. Use an extra-sharp cheddar for full flavor, and if you’re craving even more cheese, serve with shaved Parmesan for an awesome garnish.

Serves 8


1 Tbsp. unsalted butter

1 Tbsp. extra-virgin olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 large head cauliflower, coarsely chopped

4 cups low-sodium chicken broth

Salt and freshly ground black pepper to taste

1 cup whole milk

1 tsp. Dijon mustard

1 1/2 cups shredded sharp cheddar

Nutrition Facts (Per Serving)

Calories: 183

Protein: 11 grams

Carbs: 11 grams

Fat: 12 grams


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Pizza Panini

vegetable pizza panini recipe Picture courtesy of Brown Sugar Mamma

When broccoli is smothered in pizza sauce and cheese, it’s hard to taste because it blends into the marinara. This is a good way to trick yourself into trying broccoli if it’s not your favorite vegetable.

If you want more protein in this sandwich, add some sliced chicken breast.

Serves 4


4 Italian rolls

1/2 cup pizza sauce

1 cup (4 oz.) shredded mozzarella

1 cup frozen chopped broccoli

4 tsp. grated Parmesan

Nutrition Facts (Per Serving)

Calories: 292

Protein: 16 grams

Carbs: 37 grams

Fat: 8 grams


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Ricotta Spinach Fritters

hidden vegetable fritters recipe Picture courtesy of Aggie’s Kitchen

Tired of eating eggs for breakfast? With these ricotta fritters, you’ll get about an egg per serving without even realizing it.

What you’ll be tasting is the two kinds of cheese: ricotta and Parmesan. And if you really want to hide the spinach, you’ll need a cover-up, so add any fresh herb you like. Try a handful of basil, parsley, or oregano.

Serves 4 / Makes 12


2 cups part-skim ricotta

3 large eggs, lightly whisked

3/4 cup (3 oz.) grated Parmesan

1 cup panko bread crumbs

2 cups fresh spinach, thinly sliced

Salt and freshly ground black pepper to taste

6 Tbsp. extra-virgin olive oil, for frying

Nutrition Facts (Per Serving)

Calories: 433

Protein: 30 grams

Carbs: 27 grams

Fat: 23 grams


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Baked Zucchini Bites

hidden zucchini bites recipe Picture courtesy of Super Healthy Kids

You can call this recipe from The Best Homemade Kids’ Snacks on the Planet all kinds of things, including cheesy fritters or mini muffins. But if you’re serving them to someone who thinks they can’t enjoy veggies, don’t say the word zucchini.

They’re delicious with shredded cheddar and pleasantly crispy with panko breadcrumbs, so anyone who likes fried appetizers will be tempted by the look.

For more tasty vegetable dishes, pick up Laura Fuentes’ cookbook for over 200 recipes including avocado egg salad wraps and edamame hummus.

The Best Homemade Kids' Snacks on the Planet

Serves 6 / Makes 24


2 cups grated zucchini

2 large eggs, whisked

1/2 cup diced onion

1 clove garlic, minced

1/2 cup (2 oz.) shredded cheddar

1/2 cup panko bread crumbs

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1 cup marinara sauce, for dipping

Nutrition Facts (Per Serving)

Calories: 123

Protein: 7 grams

Carbs: 15 grams

Fat: 4 grams


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Baked Vegetable Marinara

hidden vegetable baked pasta Picture courtesy of Detoxinista

It’s hard to resist a homemade baked pasta dish – even when it doesn’t actually have pasta in it. That’s the secret behind this vegetable dish, which uses spaghetti squash instead of real noodles.

The sauce is also hiding broccoli and zucchini. Once you start to dig in, the veggies will be visible, but this baked marinara smells so good coming out of the oven that picky eaters will still give it a fair try.

Serves 4


1 spaghetti squash (about 3 lb.)

1 Tbsp. coconut oil

1/2 yellow onion, chopped

1 clove garlic

2 cups chopped broccoli

1 zucchini, chopped

2 cups fresh spinach

1 1/2 cups marinara sauce

Salt and freshly ground black pepper to taste

3 oz. goat cheddar, shredded (optional)

Nutrition Facts (Per Serving)

Calories: 325

Protein: 12 grams

Carbs: 45 grams

Fat: 13 grams


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Half-Veggie Burgers (with Beef!)

Hidden Vegetable Burgers recipe Picture courtesy of Splendid Table

Not everyone can get behind veggie burgers, and that’s understandable when you’re craving juicy beef. However, you can have the best of both with this recipe, which mixes lentils and veggies with ground meat.

These burgers are also adaptable, so if you prefer another legume like black beans, swap out the lentils. Same goes if you have veggies to use up other than bell peppers.

Serves 8


3 cups cooked lentils

1 cup finely chopped bell pepper

1 lb. ground beef

1 large egg (optional)

Salt and freshly ground black pepper to taste

8 whole-wheat burger buns

Nutrition Facts (Per Serving)

Calories: 412

Protein: 34 grams

Carbs: 58 grams

Fat: 7 grams


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Bacon & Brussels Sprouts Potato Noodle Casserole

hidden vegetable cassarole recipe Picture courtesy of Inspiralized

Clearly there’s something leafy and green in this potato casserole, but nobody will guess what it is.

It can be hard to sneak Brussels sprouts into a healthy dish. Yet if you chop them up small enough, it’s possible to pass them off as herbs or spinach.

Aside from that, this has potatoes turned into noodles, which is fun enough to eat that nobody will care what the green stuff is. And of course there’s a generous amount of cheese and bacon to make everybody happy.

Serves 4


8 Brussels sprouts, thinly sliced

4 strips bacon

2 cloves garlic, minced

1/4 tsp. red pepper flakes

1/2 cup diced red onion

2 large potatoes, peeled

1 1/4 cups shredded cheddar cheese (optional)

Nutrition Facts (Per Serving)

Calories: 397

Protein: 21 grams

Carbs: 35 grams

Fat: 20 grams


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Spiced Pilau Rice with Beets

hidden vegetable rice recipe Picture courtesy of Chocolate and Zucchini

Beets can be difficult to hide because of their bright red color. But in this dish, there are any number of other plausible ways the rice turned out red, like tomatoes or red chili.

Of course, the other aspect of beets that’s hard to get around is the earthy flavor that some find bitter. To handle that, this quick fried rice is made with lots of Indian spices like fennel, coriander, cardamom, and mustard seeds – plus a garnish of cashews.

Serves 4


2 Tbsp. coconut oil

1/4 tsp. fennel seeds

1/4 tsp. coriander seeds

1/4 tsp. mustard seeds

1/4 tsp. ground cinnamon

4 cardamom pods

1 cup basmati rice

1/2 tsp. salt

1/2 large beet, peeled and cut into cubes

1 1/2 cups vegetable stock

3 1/2 oz. cashews, roughly chopped

Fresh cilantro, for serving

Nutrition Facts (Per Serving)

Calories: 407

Protein: 9 grams

Carbs: 53 grams

Fat: 19 grams


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Peanut Butter Zucchini Protein Muffins

hidden vegetable muffin recipe Picture courtesy of Peanut Butter Fitness

Zucchini is a great way to reduce the amount of flour – and therefore carbs – in a muffin. But not everyone wants to see vegetables in their breakfast pastry.

When you bake with zucchini, it doesn’t need to be peeled when you want convenience. But if you prefer to hide the veggies completely, remove the skin so there’s no telltale green, and finely shred the zucchini so the pieces more easily blend in.

Serves 20


Zucchini Muffins:

1 medium zucchini (about 1 cup), grated and drained

1/4 cup peanut butter

1 1/2 scoops peanut butter protein powder

2 Tbsp. coconut flour

1 large egg

1 egg white

1 Tbsp. pure maple syrup

1 Tbsp. Splenda brown sugar blend

1 tsp. ground cinnamon

1 tsp. vanilla extract

1/4 tsp. baking powder

Greek Yogurt Frosting:

1/4 cup vanilla Greek yogurt

2 Tbsp. peanut butter

2 Tbsp. pure maple syrup

1/2 scoop peanut butter protein powder

Nutrition Facts (Per Serving)

Calories: 60

Protein: 4 grams

Carbs: 5 grams

Fat: 3 grams


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Healthy Meatloaf with Vegetables

hidden vegetaable meatloaf recipe Picture courtesy of Clean Cuisine

This meatloaf will satisfy everyone, including kids and picky adults.

It’s made from juicy ground beef, and rather than using breadcrumbs, has whole oats for complex carbs. Then the trick is to finely dice carrots, onion, celery, mushrooms, and bell peppers to hide them inside.

And instead of ketchup on top, use marinara which can be a way to add another vegetable or two.

Serves 12


4 tsp. extra-virgin olive oil

3 cups chopped cremini mushrooms

1 Spanish onion, chopped

6 carrots, chopped

4 stalks celery, chopped

2 red bell peppers, chopped

2 lbs. ground beef

1 cup rolled oats

8 cloves garlic, crushed

2 large eggs

1/4 cup tomato paste

2 Tbsp. Worcestershire sauce

1 tsp. Italian seasoning

1 1/4 tsp. sea salt

1 cup marinara sauce

Nutrition Facts (Per Serving)

Calories: 249

Protein: 27 grams

Carbs: 16 grams

Fat: 8 grams


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Vegetable Meatballs

hidden vegetable meatballs recipe Picture courtesy of New York Times

If you want to hide vegetables in meatballs, they can be diced up and mixed into the ground meat. But to get a whole serving of veggies, you might want to go the next step and make them from lentils, carrots, celery, and mushrooms.

Serve these with your favorite sauce or dip, such as marinara or hummus. Or, try them wiith spinach-basil pesto for a taste of how customers enjoy these lentil meatballs at The Meatball Shop in NYC.

Serves 8 / Makes about 24


2 cups lentils

1/4 cup + 2 Tbsp. extra-virgin olive oil

1 large onion, chopped

2 carrots, chopped

2 stalks celery, chopped

1 clove garlic, minced

1 Tbsp. chopped fresh thyme

2 tsp. salt

3 Tbsp. tomato paste

8 oz. button mushrooms, wiped clean and sliced

3 large eggs

1/2 cup (2 oz.) grated Parmesan

1/2 cup bread crumbs

1/2 cup chopped fresh parsley

1/4 cup finely chopped walnuts

Nutrition Facts (Per Serving)

Calories: 388

Protein: 21 grams

Carbs: 41 grams

Fat: 17 grams


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Chicken & Veggie Nuggets

hidden vegetable chicken nuggets Picture courtesy of Fit Mama Real Food

Most chicken nuggets are made from questionable meat and who knows what else.

Rather than consuming mystery meat, make your own freezer-ready chicken nuggets. That way you can pick the quality of chicken you’d rather be eating.

If you have a meat grinder at home, you can even start with lean chicken breast, mix in the grated carrot, and finish with a coat of panko bread crumbs.

Serves 8


2 lbs. ground chicken

1 jumbo egg

1 1/2 cups finely grated carrot

1/3 cup finely grated onion

1/2 tsp. garlic granules

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/2 cups panko bread crumbs

Nutrition Facts (Per Serving)

Calories: 314

Protein: 36 grams

Carbs: 17 grams

Fat: 10 grams


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Tortellini Casserole with Hidden Veggies

hidden vegetable tortellini recipe Picture courtesy of Scattered Thoughts of a Crafty Mom

Broccoli can be hard to hide because when people don’t like it, it’s more than a mild dislike. So even if you puree it to get rid of the tell-tale shape, the flavor of broccoli is hard to mask.

In this tortellini dinner, there’s enough other stuff going on to put it in between the layers of cheese-stuffed pasta, sauce, and cheese. You can also use this trick to add broccoli to a lasagna; it breaks into smaller pieces than spinach.

Serves 8


1 large bag (20 oz.) frozen cheese tortellini

1 jar (24 oz.) spaghetti sauce

1/2 cup (2 oz.) shredded mozzarella

1/4 cup (1 oz.) grated Parmesan

3/4 cup ricotta

1/2 cup bread crumbs

1 cup sliced pepperoni

1 cup broccoli, finely diced

1 medium tomato, finely diced

Olive oil for drizzling

Nutrition Facts (Per Serving)

Calories: 353

Protein: 20 grams

Carbs: 37 grams

Fat: 15 grams


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Vegetable Quesadillas

vegetable quesadilla recipe Picture courtesy of Gathered in the Kitchen

No doubt gooey, melty cheese is one of the best ways to hide vegetables. So if you’re not sure how to integrate veggies into your meal plan, think about what your favorite foods are that are based on cheese.

The inside has beans, spinach, and avocado. But before you heat up the skillet, take a few minutes to dice fresh tomatoes for an easy homemade salsa.

Serves 6


4 medium plum tomatoes, diced

1/4 cup chopped red onion

1/4 cup fresh cilantro, chopped

1 tsp. fresh lime juice

1/4 tsp. ground cumin

1/4 tsp. salt

1 can (15 oz.) low-sodium red kidney beans, rinsed and drained

1 Tbsp. chopped chipotle chiles in adobo

4 fat-free 8” flour tortillas

1 avocado, thinly sliced

4 cups baby spinach

1 cup (4 oz.) reduced-fat shredded cheddar

Nutrition Facts (Per Serving)

Calories: 277

Protein: 13 grams

Carbs: 35 grams

Fat: 8 grams


Get the Recipe



What did you think of these hidden vegetable recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

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Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.