Veggie Swaps & Sneaks | Eat More Veggies | Dr. Praeger’s Veggie Tracker

We all know we need to be eating veggies at every meal. But sometimes it’s easier (not just for kids, adults, too!) when they can’t be seen or are a simple swap.

Breakfast Swaps

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Swap toast with baked sweet potato slices, and cover with your favorite toppings

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Swap bacon or sausage with sautéed mushrooms or black beans

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Swap fruity oatmeal toppings with savory veggie options like sweet potato, mushrooms or asparagus

Breakfast Veggie Sneaks

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  • Add 2 cups of tightly packed fresh spinach into any smoothie
  • Sneak grated zucchini, carrot, parsnip, or corn into your muffins or breads
  • Toss extra veggies into hash browns (try grated sweet potato, carrot or parsnips)

Lunch & Dinner Swaps

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Swap cream with pureed cauliflower in soups

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Swap taco shells with cabbage cups or butter lettuce wraps

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Swap half (or all!) of your grains with veggies

  • White or brown rice > riced cauliflower or broccoli
  • Pasta noodles > zucchini noodles, butternut squash noodles, carrot noodles
  • Tortillas > lightly steamed collard wrap
  • Burger bun > grilled portabella mushroom, eggplant or bell peppers

Lunch & Dinner Veggie Sneaks

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  • Spinach, broccoli and peas are a great addition to casseroles
  • Include finely diced onions, mushrooms or spinach in burger patties or meatloaf
  • Blend veggies into pasta sauce
    • Cauliflower > alfredo sauce
    • Carrots, bell pepper, onion > tomato sauce
    • Pureed butternut squash > mac and cheese
    • Cooked green split peas > green pesto sauce

Snacks & Sides Swaps

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Swap french fries with crispy baked carrots, asparagus, zucchini

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Swap creamy dips with hummus

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Swap chips with veggies

  • Tortilla chips > sliced cucumber, carrot and bell pepper
  • Potato chips > crispy baked kale chips
  • Crackers > celery, radish, cherry tomato

Snacks & Sides Veggie Sneaks

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  • Add grated broccoli into tater tots
  • Use extra spinach and artichoke hearts in spinach-artichoke dip
  • Throw roasted red peppers into spicy queso dip

Dessert Swaps

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Swap cookie dough with chickpea “cookie dough” or chocolate hummus

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Swap a milkshake with a creamy smoothie (see recipes in meal plan!)

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Swap ice cream with a savory, veggie-infused “nice” cream

Dessert Veggie Sneaks

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  • Sneak rhubarb into strawberry popsicles
  • Add beets or black beans into brownies
  • Puree butternut squash, pumpkin or zucchini to incorporate into cookies and cakes