Not everyone enjoys a plain bowl of lettuce, and that’s normal. If you want to include more greens in your meals, there are many simple ways to do it without relying on a traditional salad.
From blending leafy vegetables into sauces to adding them to baked dishes, these ideas make it easier to enjoy the benefits of greens in a variety of meals.
These tips come from everyday ways people have found to enjoy more greens without relying on salad. What works best will depend on your own tastes, the ingredients you like, and how you choose to prepare them.
1. Blend Them Into Smoothies
One can barely taste spinach and kale when they are mixed with sweet fruits like bananas and berries. The fruit flavours dominate, masking "green" taste.
Start with a small handful, then gradually increase as you get used to it. A frozen banana makes everything creamier and sweeter.
2. Sneak Them Into Pasta Sauce
Finely chopped spinach, kale or even broccoli can be stirred into your favourite tomato sauce during the last few minutes of cooking.
The robust flavours of garlic, herbs and tomatoes completely disguise the greens. Great for fussy eaters of all ages.
3. Crisp Them Into Chips
Kale chips are a surprisingly good option, too. Tear kale leaves into bite-sized pieces, toss with olive oil and sea salt, then bake until crispy.
The transformation from leafy green to crunchy snack is a memorable one. Try different seasonings like smoked paprika or nutritional yeast for a cheesy flavour.
4. Wrap Everything
Large, sturdy leaves make fantastic alternatives to tortillas. Swiss chard, collard greens, or even iceberg lettuce can wrap up your favourite fillings.
The key is to slightly soften tougher leaves by blanching them briefly in hot water. Then fill with hummus, falafel, or leftover roast chicken for a bread-free lunch option.
5. Upgrade Your Morning Eggs
Scrambled eggs welcome any chopped greens that you fancy throwing in. Spinach wilts beautifully, while spring onions add a gentle bite.
Cook your greens first until just softened, then pour beaten eggs over the top. The eggs completely transform the texture of the greens, making them much more palatable for salad-dodgers.
6. Stir Them Into Soups
Almost any soup becomes can become more nutritious with a handful of chopped greens stirred in just before serving. The greens wilt into the hot liquid, taking on its flavour.
Even cream-based soups like potato or mushroom can handle a green boost. Try kale in bean soups or spinach in chicken noodle.
7. Stuff Them Into Sandwiches
Sandwiches need texture as well as flavour. Rocket (arugula) adds a peppery kick, while baby spinach brings smooth, mild greenery to your favourite fillings.
Layer them between other ingredients so they don't make the bread soggy. The moisture from mayonnaise or sauce helps greens stick to the sandwich rather than falling out.
8. Put Them Into Curries
Curries, as flavourful as they are, can also handle huge amounts of greens. The spices and sauce improve the taste of the greens you add.
Spinach is traditional in dishes like saag, but try adding chopped kale to a Thai curry or bok choy to a Malaysian rendang. They'll soak up all those flavours.
9. Whizz Them Into Pesto
Traditional basil pesto is gorgeous, but you can make pesto with almost any leafy green. Kale, spinach, rocket, even carrot tops work well.
The oil, cheese, nuts and garlic turn bitter greens into something new and tasty. Use it on pasta, spread on toast, or dolloped onto soups for an instant flavour upgrade.
10. Roll Them Into Meatballs
Finely chopped spinach or herbs mix beautifully into meatball mixtures. They add moisture that keeps the meatballs tender while cooking.
For disguise, pulse the greens in a food processor until very fine. The meat flavour dominates, with most people never noticing the added greens.
11. Layer Them In Lasagne
Lasagne's multiple layers provide perfect hiding spots for greens. Replace one layer of pasta sheets with a layer of wilted spinach or kale.
The cheese sauce and rich ragu mask most 'green' flavour. For fussy eaters, chop the greens and mix directly into the meat sauce instead for even better camouflage.
12. Blend Them Into Hummus
Basic hummus transforms into something special with the addition of greens. Spinach creates a vibrant green dip that tastes just like regular hummus.
The chickpeas, tahini and lemon mask any bitter flavours. Serve with vegetable sticks or pitta bread for a nutritious snack that generally doesn't feel like eating vegetables at all.
13. Stuff Them Into Baked Potatoes
The jacket potato becomes extraordinary with creative fillings. Wilt spinach with garlic and mix with cream cheese for a quick, delicious topping.
The soft, fluffy potato provides the perfect backdrop for greens. The key is to chop them finely and mix with something creamy to soften any fibrous texture.
14. Fold Them Into Pancake Batter
Savoury pancakes welcome a handful of finely chopped spinach or herbs. The batter envelops the greens, while the cooking process softens them perfectly.
Serve with eggs for breakfast or fill with cheese for lunch. Green pancakes might look unusual, but they taste remarkably similar to regular ones.
15. Put Them In Risotto
The creamy, indulgent nature of risotto provides the perfect disguise for greens. Stir chopped spinach or peas into the hot rice during the final minutes of cooking.
The starchy, cheesy goodness improves the texture and taste of the vegetables. Even those who may be dedicated salad-avoiders may devour a bowl.
16. Stuff Them Into Quesadillas
Quesadillas offer the perfect opportunity to smuggle in some greens. The melted cheese envelops wilted spinach or kale, making them virtually undetectable.
The crispy tortilla and gooey cheese provide such dominant textures and flavours that the greens simply blend in. Add some spice with chilli sauce for even better flavour camouflage.
