Power Up Your Plate
Eat nutritious meals with more veggies and protein without overhauling your diet or blowing through your grocery budget. With a few clever tricks, you can hide powerhouse veggies and plant-based proteins in the meals you already make. We promise, even your picky eater will be pleased!
Broccoli
Blending broccoli into pesto is a good way to sneak in extra greens without losing that classic, delicious flavor. Start by steaming the broccoli florets, saving the stems for stir-fries or soups. Then, mix the broccoli with your usual pesto ingredients and blend thoroughly. Toss with pasta or spread it on sandwiches for a veggie boost.
Cauliflower
Blend steamed cauliflower into Alfredo sauce or mac and cheese sauce for extra creaminess and nutrition— without the dairy overload. Cauliflower is also a great mashed potato replacement. Mixing half mashed cauliflower and half mashed potatoes still gives a great nutrition boost without changing the texture too much.
Leafy Greens
Finely chop or blend leafy greens and mix into ground meat patties or meatballs. The greens wilt during cooking and add moisture and nutrients without affecting the flavor. The finer and more blended the greens, the easier they are to sneak by your picky eater.
Zucchini
It has long been a fan favorite as a noodle replacement, but our simple zucchini tortillas just might LEAFY GREENS become your new fave!
Pumpkin or Butternut Squash Purée
Add roasted squash into batter for muffins or pancakes. It lends moisture, sweetness and a ton of nutrients without changing the flavor much.
Zucchini Tortillas
Squeeze the water out of 2 cups shredded zucchini, then stir together with 2 large beaten eggs, 1/2 cup chickpea flour, 1/4 tsp. garlic powder and, if desired, salt and pepper. Pour the batter into circles in a hot skillet with 1 tsp. oil and cook until golden, 2–3 minutes per side. Let cool slightly and you’ve got soft, veggie-packed tortillas ready to fill with your favorite toppings. Try our Cheeseburger Smash Tacos recipe.
Sneaky Protein Boosts
Next time you’re whipping up your favorite pasta sauce or creamy soup, give these protein-boosting ingredients a try.
Red Lentils
18G Protein per Cooked Cup
Red lentils are a secret weapon when it comes to hiding protein in soups and sauces. They basically vanish into whatever you’re cooking while quietly boosting nutrition. And they’re a great plant-based option for those trying to avoid dairy.
White Beans
14-15G Protein per Cooked Cup
White beans—like chickpeas, cannellini or navy beans—add a protein boost to soups and sauces while naturally thickening broth-based recipes when puréed. Bonus: Blend them into your favorite pesto for a sneaky source of protein no one will notice.
Cottage Cheese and Greek Yogurt
25-28G Protein per Cup Cottage Cheese
20G Protein per Cup Plain Greek Yogurt
Cottage cheese and greek yogurt have long been go-to ingredients for a protein boost—and for good reason. Try blending plain Greek yogurt or puréed cottage cheese into creamy soups and sauces, especially rich, cheese-based ones like Alfredo.
Silken Tofu
8-10G Protein per Cooked Cup
Silken Tofu is flavorless and blends silky-smooth, making it great for mixing into soups and sauces. Bonus: It’s vegan and budget-friendly.
Pro Tips
Blend red lentils well before adding them to soups to prevent any clumping.
For the ideal mashed cauliflower texture, steam the florets instead of boiling them. Then blend in a small amount of cooked mashed potato. This creates a creamier, more authentic “mashed potato” texture without relying solely on potatoes.