How to get nutrients from vegetables without eating vegetables?

December 1, 2025 •

4 min read

According to the World Health Organization, most adults fail to meet the recommended daily intake of fruits and vegetables, leading to potential nutrient deficiencies. This article explores practical methods for how to get nutrients from vegetables without eating vegetables, catering to picky eaters and those with texture sensitivities.

Quick Summary

This guide covers multiple ways to obtain essential vegetable-derived nutrients, such as using greens powders, fortified foods, and nutrient-dense smoothies. It also highlights techniques for incorporating pureed and shredded vegetables into favorite recipes to boost nutritional intake discreetly.

Key Points

Supplements: Utilize greens powders, multivitamin tablets, or liquids to obtain concentrated vegetable nutrients in an easy-to-consume form.
Smoothies: Blend vegetables like spinach or kale with fruits to mask the flavor and retain crucial fiber.
Hiding in Recipes: Puree or finely grate vegetables like carrots and squash into sauces, baked goods, and pasta dishes for a discreet nutritional boost.
Juicing: Extract concentrated vitamins and minerals from vegetables through juicing, but be aware that most fiber is removed in the process.
Alternative Foods: Incorporate other nutrient-dense options like legumes, nuts, and fortified foods to round out your diet.
Consult a Professional: For tailored advice on meeting your specific nutritional needs, especially with dietary restrictions, talk to a healthcare provider.

Supplements: A Modern Solution for Essential Nutrients

For individuals who find the taste or texture of vegetables unappealing, supplements offer a concentrated source of vital nutrients. Greens powders, for instance, are made from dehydrated, ground-up green vegetables and algae like spirulina and wheatgrass. These powders can be mixed into water, juice, or smoothies, providing vitamins, minerals, and antioxidants in an easy-to-absorb format. Similarly, multivitamin tablets formulated with vegetable-derived ingredients can bridge nutritional gaps. While convenient, it is crucial to remember that supplements do not replace the full spectrum of benefits found in whole foods, such as fiber and a complete profile of phytonutrients. Consulting a healthcare provider before starting any new supplement regimen is always recommended.

Drinking Your Way to Better Health: Juices and Smoothies

Drinking your vegetables is a popular and effective method for nutrient intake. Smoothies allow you to blend a mix of fruits and vegetables, where the sweetness of the fruit can mask the flavor of the greens. Kale and spinach are excellent additions to smoothies, as their taste is easily concealed by bananas or berries. Juicing extracts the liquid from fruits and vegetables, providing a potent dose of vitamins and minerals. A green juice with cucumber, kale, and a green apple can be a refreshing and nutritious drink. While juicing can deliver a high concentration of nutrients, it removes most of the dietary fiber, which is essential for digestive health. Therefore, while a great option, it should be complemented with other high-fiber food sources.

Hiding Vegetables in Everyday Recipes

For those who prefer not to drink their greens, clever cooking techniques can help. Pureeing cooked vegetables into sauces, soups, and batters is a classic strategy. Butternut squash or carrots can be pureed and added to macaroni and cheese or pasta sauce, adding color and nutrients without an overpowering taste. Shredded zucchini or carrots can be incorporated into muffins, meatloaves, or pasta dishes. The finely grated vegetables blend seamlessly into the dish, often going unnoticed. Using cauliflower for pizza crusts or mashing it as a potato substitute are other creative swaps that boost nutrition. Mild-tasting vegetables are the best candidates for this method as their flavor is easily disguised by stronger spices and ingredients.

Alternatives to Consider Beyond Supplements and Hiding

Beyond supplements and blending, there are other food sources that provide similar nutrients to vegetables. Nutrient-rich bone broth, for example, can be made by simmering bones with vegetables like carrots, onions, and celery, which imparts flavor and releases some nutrients into the liquid. Legumes, such as lentils and beans, are excellent sources of fiber, vitamins, and minerals that are also found in many vegetables. Eating a variety of nuts and seeds can also provide essential minerals and healthy fats. Many foods are fortified with vitamins and minerals, such as cereals with added iron or milk alternatives with calcium and B12. These options, when combined, create a multifaceted approach to nutrient intake, reducing dependency on consuming whole vegetables.

Comparison Table: Methods for Nutrient Intake without Eating Vegetables


Method	Primary Benefits	Potential Drawbacks	Key Nutrients	Ease of Preparation
Greens Powders/Supplements	High concentration of nutrients, convenient, ideal for traveling	Lacks fiber, missing some phytonutrients, potential for high cost	Vitamins A, C, K, Iron, Potassium	Very Easy
Smoothies	Easy to mask flavors, retains fiber, highly customizable	Can be high in sugar if too much fruit is used, requires a blender	Fiber, Vitamins C, K, B Vitamins, Magnesium	Moderate
Juices	Rapid nutrient absorption, high concentration of vitamins	Removes fiber, may contain high sugar content, less filling	Vitamins C, E, Beta-carotene, Folate	Moderate
Hiding in Recipes	Natural way to boost intake, adds moisture and texture to dishes	Can affect recipe outcome if ratios are off, less obvious nutrient boost	Varies based on vegetables used (e.g., Vitamin A from carrots)	Moderate/Advanced
Nutrient-Dense Alternatives	Provides fiber, protein, and minerals, part of a balanced diet	Requires dietary variety, may not cover all vegetable-specific nutrients	Fiber, Protein, Calcium, Iron, Omega-3s	Easy

Conclusion

While eating whole vegetables is the gold standard for nutritional health, it is certainly not the only way to obtain their essential vitamins, minerals, and phytonutrients. By incorporating a combination of supplements, nutrient-rich smoothies, and creative food preparation techniques, individuals can effectively get the nutrients they need. Greens powders offer convenience, while blending into sauces and baking provides a stealthy approach. For a more rounded diet, focusing on other plant-based and whole-food alternatives like legumes, nuts, and fortified products ensures a diverse nutrient profile. The key is to find a strategy that works for your lifestyle and taste preferences, always prioritizing nutritional diversity. For more specific dietary advice, especially for those with severe deficiencies or dietary restrictions, consulting a registered dietitian is always the best course of action.

The Vegetarian Diet - NHS

Frequently Asked Questions

While vegetable supplements can provide concentrated doses of vitamins and minerals, they typically lack the dietary fiber and complete spectrum of phytonutrients found in whole foods.

For optimal nutrition, use a mix of leafy greens (like spinach or kale), fruits (to improve taste), and a healthy liquid base. Adding ingredients like chia seeds or flaxseed can further boost fiber content.

Yes, many people successfully hide pureed vegetables like butternut squash or cauliflower in sauces, soups, and casseroles. Finely shredded zucchini and carrots can also be incorporated into baked goods and meat dishes.

Bone broth can have some nutrients, especially if vegetables were simmered with the bones. However, the nutrient content is generally small, and it is not a complete substitute for a varied diet.

Juicing provides a high concentration of vitamins and minerals that are easily absorbed. However, the process removes most of the fiber, which is important for digestion and overall health.

You can find many vitamins and minerals in foods like legumes (lentils, beans), nuts, seeds, fruits, and fortified products such as milk alternatives and cereals.

Factors like taking the supplement with food, dietary fat intake (for fat-soluble vitamins), and avoiding interactions with medications can affect absorption. Consulting a healthcare provider for the best approach is recommended.