How to Eat More Vegetables When You Don't Like Them

December 12, 2025 •

4 min read

Recent studies show that only about 10% of adults in the U.S. consume the recommended daily amount of vegetables. This guide explores practical and enjoyable strategies on how to eat more vegetables when you don't like them, proving that healthy eating doesn't have to be a chore.

Quick Summary

This article outlines creative cooking techniques, like roasting and pureeing, along with strategic flavor pairings to help overcome a dislike for vegetables. It provides actionable tips for incorporating more plant-based foods into your diet in a delicious and satisfying way.

Key Points

Start Small: Begin by adding small, manageable amounts of vegetables to dishes you already like, such as adding finely chopped carrots to spaghetti sauce.
Change Cooking Methods: Ditch boiling for roasting, sautéing, or grilling to create richer flavors and more appealing textures.
Master Flavor Pairings: Use salt, spices, herbs, and fats like olive oil or butter to enhance taste and overcome bitterness.
Blend and Disguise: Puree vegetables like spinach or squash into smoothies, soups, or sauces to mask their flavor and texture.
Explore Alternatives: Use vegetable-based substitutes like cauliflower rice or zucchini noodles to replace traditional starches in your meals.
Make it Crunchy: If you prefer crunchy textures, try roasting root vegetables into chips or adding raw vegetables with a dip.

Rethinking Your Relationship with Vegetables

For many, a dislike of vegetables stems from past experiences with poorly prepared or unseasoned dishes. The good news is, your taste buds can change and adapt. By approaching vegetables with an open mind and a few strategic adjustments, you can transform them from a dreaded side dish into a delicious part of your meal. The key is to shift from seeing vegetables as a bland, mandatory chore to an opportunity for culinary experimentation.

The Power of Flavor and Texture

Cooking methods and seasoning can dramatically alter a vegetable's flavor and texture profile. Boiling often results in a soggy, bland outcome, while other techniques can create more appealing results. For example, high-heat roasting caramelizes the natural sugars in vegetables, giving them a sweeter, richer taste and crispy edges. Sautéing with a little oil and garlic provides a quick and flavorful result. Grilling adds a smoky depth that can make even the simplest vegetable, like bell peppers or zucchini, taste special. Experimenting with different preparation methods is a crucial step toward finding vegetables you genuinely enjoy.

Disguise and Blend Your Way to More Veggies

If the taste or texture is a major hurdle, start by incorporating vegetables into foods you already love. This is a common strategy for parents with picky eaters, but it works just as well for adults. You can puree vegetables like carrots, zucchini, or spinach into pasta sauces, soups, and stews. In fact, using a blender to create a smooth, vegetable-rich sauce can add a nutritional punch to your favorite comfort foods without altering the flavor profile significantly.

A Few Ideas for Blending Veggies

Smoothies: A handful of spinach or kale can be blended into a fruit smoothie, with the fruit’s sweetness masking the "green" taste.
Baked Goods: Shredded zucchini or carrots can add moisture and nutrients to muffins, cakes, or breads without being overpowering.
Mac and Cheese: Blending steamed cauliflower or butternut squash into your cheese sauce can add creaminess and vitamins.

Mastering the Art of Seasoning and Pairings

Simply adding salt is a game-changer, as it helps counteract the natural bitterness found in some vegetables, like kale or Brussels sprouts. But don't stop there. Citrus, herbs, spices, and fats can all enhance flavor. A squeeze of lemon or a splash of balsamic vinegar can brighten flavors, while fats like olive oil or butter help carry and distribute flavors more effectively.

Flavor-Enhancing Combinations

Garlic and Herbs: Sautéed green beans with garlic and a sprinkle of herbs like thyme or oregano.
Spicy and Sweet: Roasted sweet potatoes with a dash of cinnamon and chili powder for a sweet and spicy kick.
Cheesy Goodness: Steamed broccoli or cauliflower topped with a sprinkle of melted Parmesan cheese.

Comparison Table: Cooking Methods for Different Textures


Cooking Method	Best For	Resulting Texture	Flavor Profile
Roasting	Carrots, Brussels sprouts, broccoli, cauliflower, sweet potatoes.	Tender inside, crispy caramelized outside.	Rich, sweet, nutty.
Sautéing	Zucchini, mushrooms, spinach, green beans.	Tender-crisp with a slight bite.	Flavorful, quick, enhanced by added seasonings.
Steaming	Delicate greens like spinach, peas, or asparagus.	Soft, moist, and tender, but can be bland without seasoning.	Natural, light, retains nutrients well.
Grilling	Corn, bell peppers, eggplant, zucchini.	Tender with a smoky char.	Smoky, slightly charred, deep flavor.
Pureeing	Squash, carrots, spinach, cauliflower.	Smooth, creamy, and consistent.	Blends seamlessly into other flavors.

Incorporating Vegetables into Favorite Meals

Another easy approach is to simply add small, manageable amounts of vegetables to meals you already enjoy. Sprinkle finely diced bell peppers into scrambled eggs or omelets. Use cauliflower "rice" as a lower-carb alternative to traditional rice, or use spiralized zucchini noodles in place of pasta. Add finely chopped mushrooms or grated carrots to meatloaf or burgers. The aim is to make the addition of vegetables feel natural rather than forced.

Changing Your Mindset

Ultimately, learning to enjoy vegetables is a journey. It requires patience and a willingness to experiment. Don't pressure yourself to love every single type of vegetable overnight. Start by choosing one or two vegetables that seem the most palatable and explore different ways to prepare them. By consistently trying new methods and combinations, you can gradually expand your palate. Seeing vegetables not as a burden but as a versatile ingredient waiting to be unlocked with flavor and creativity is the first step towards a healthier and more enjoyable diet.

Where to Find More Inspiration

For a wealth of vegetable-centric recipes that focus on maximizing flavor, a resource like Epicurious can be incredibly useful. Their extensive recipe database offers a wide variety of cooking styles and creative uses for different produce, helping you discover new favorites.

Conclusion

Eating more vegetables is a cornerstone of a healthy diet, and a dislike for them shouldn't be a permanent obstacle. By experimenting with cooking methods like roasting and sautéing, getting creative with blending and hiding, and mastering flavor combinations with herbs, spices, and fats, you can find ways to enjoy vegetables that work for you. Start small, be persistent, and you'll likely discover that healthy eating can be both delicious and satisfying. The goal is progress, not perfection—every extra serving you consume is a victory for your health and palate.

Frequently Asked Questions

To add vegetables to smoothies, use a base of strongly flavored fruits like bananas, mango, or berries. A handful of spinach or kale is often completely masked by the sweetness of the fruit, giving you a nutritional boost you can't taste.

Consider starting with naturally sweeter vegetables or those with a pleasing texture. Roasted sweet potatoes, carrots, or bell peppers are often good choices, as roasting brings out their natural sweetness. Serving them with a favorite dip can also help.

Yes, absolutely. To hide vegetables in pasta sauce, finely chop or puree vegetables like zucchini, mushrooms, carrots, and bell peppers, and then simmer them with your tomato sauce. The flavors will meld together seamlessly.

While hiding vegetables is a great short-term strategy to increase your nutrient intake, it's beneficial to also work on learning to appreciate them. By continuously exposing yourself to new preparations and flavors, you can train your taste buds over time.

Great spices for vegetables include garlic powder, onion powder, paprika, cumin, oregano, and black pepper. Experiment with different combinations to find what you like. Don't be afraid to use a decent amount of seasoning to give the vegetables a strong, appealing flavor.

For texture aversions, try different preparations. If you dislike soggy vegetables, try roasting them until crispy. If you don't like chunky vegetables, use a blender to puree them into sauces or soups. Another option is to eat them raw with a preferred dip.

Yes, frozen vegetables are a perfectly acceptable and healthy option. They are often flash-frozen at peak ripeness, locking in nutrients. For best results, roast or sauté them directly from frozen instead of boiling.