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Modified: Sep 27, 2022 | Categories: Recipes

How to Eat More Greens

Wondering how to eat more greens? You've come to the right place.

I've outlined why leafy green vegetables are good for you, how to cook them and how to easily (and deliciously) incorporate them into your meals, every day!

Why are leafy green vegetables good for you?

The great thing about leafy green is they come in many varieties, so there are plenty to choose from.

In terms of nutrition, dark leafy greens are nutrient powerhouses loaded with:

  • Vitamins A, C, and K
  • Magnesium, calcium, potassium, iron, and folate
  • Fiber
  • Antioxidants

Salmon Nicoise Salad

Salmon Nicoise Salad in a white bowl
Salmon Nicoise Salad

What are leafy green vegetables?

  • Lettuces, such as romaine and mixed greens
  • Kale
  • Spinach
  • Collard Greens
  • Arugula
  • Bok Choy
  • Beet + Turnip Greens
  • Swiss Chard
  • Watercress
  • ...and more! :)

You can eat them raw in salads and sandwiches, or cook them into dishes.

And while we're here to share some ideas, don't be afraid to get creative and use these as inspiration to create your own leafy green magic!

PIN THIS FOR LATER!

How to Eat More Leafy Greens

1. The most obvious first... salads!

This may be a "duh" moment, but the cool thing about salads is you can use any single green as the base, or you can mix and match!

You can even throw in some fresh herbs for a little bit of pizazz. most people think of lettuce when it comes to salad, like romaine or iceberg, but you can also use spinach, arugula, kale, watercress or any combination of them.

It really depends on the toppings and dressing you're in the mood for.

When it comes to arugula or spinach, I like to pair it with a citrus vinaigrette, but when it comes to romaine or kale, I usually like to top it off with something creamy, like Caesar or ranch.

The sky is the limit, though!

The Ultimate Autumn Salad

The Ultimate Autumn Salad on white plate.
The Ultimate Autumn Salad

Kale and Crispy Chickpea Caesar Salad

Kale & Crispy Chickpea Caesar Salad as an example of a way to use leafy greens
Kale & Crispy Chickpea Caesar Salad

More salad recipes you'll love:

  • Citrus Arugula Salad with Pomegranate Dressing
  • Greek Salad with Feta Vinaigrette
  • Roasted Acorn Squash Salad
  • Berry Chicken Salad with Honey Balsamic Vinaigrette
  • Mediterranean Kale Salad
  • Almond Strawberry Salad with Fennel
  • Roasted Sweet Potato Taco Salad
  • Spinach Walnut Salad with Raspberry Dressing

2. Use lettuce as wraps + cups

I am a big fan of putting flavorful meats and fillings in lettuce cups because they're light, crunchy and fresh and really let the flavors of the dish shine.

When shopping, I tend to look for Boston or bibb lettuce, or any artisan variety that is shaped like a cup.

You can even use romaine or iceberg leaves as "boats" in this case! Basically, anywhere you'd use a bun, you can use greens!

Firecracker Shrimp Lettuce Wraps

Firecracker Shrimp Lettuce Cups
Firecracker Shrimp Lettuce Cups

Cashew Chicken Lettuce Wraps

Cashew chicken lettuce wraps on a white speckled plate as an example for ways to eat more leafy greens.
Cashew Chicken Lettuce Wraps

Taco Lettuce Cups

An overhead shot of taco lettuce cups.
Taco Lettuce Cups

3. Easily cook leafy greens into pasta dishes

This is probably the easiest and most discreet way to add greens to your diet, and is a great way to introduce them to those who may be skeptical - but is also perfect for those who love leafy greens!

Grab a handful of spinach, kale, collards, or any other dark leafy green and add them to pasta.

I like to saute them first in some olive oil and garlic, then add the rest of my ingredients, like chicken, vegetables, fresh lemon juice and of course... pasta!

Make for one easy dinner, I tell ya'.

Chicken Parmesan Pasta Bake

Chicken parmesan pasta in a white pot
Chicken Parmesan Pasta Bake

Cajun Sausage Pasta with Peppers

An overhead shot of a pot of Cajun pasta.

More casserole and pasta dishes with loads of greens:

  • Brussels Sprouts Sausage Pasta
  • Pasta Calabrese with Arugula
  • Kale and Sausage Gnocchi Bake
  • Chickpea and Spinach Curry
  • Slow Cooker Italian Sausage Risotto
  • Peanut Butter Chicken Curry
  • Spaghetti Pie
PIN THESE TIPS FOR LATER!

4. Or throw them into your favorite soup recipes

Another winner! Whatever greens you have leftover (I'm talking about that container of spinach in the back of your fridge...) can go in your next pot of soup.

You can toss them in at the beginning when you're sauteing the veggies or at the end so they're fresh and vibrant.

Either way you'll be upping the nutritional game of your soups without much effort.

Italian Sausage and Tortellini Soup

Tortellini soup in a white pot
Italian Sausage & Tortellini Soup

Zuppa Toscana

Zuppa toscana in white bowls with leafy greens mixed in.
Zuppa Toscana

More soups with loads of greens:

  • Italian Wedding Soup
  • Creamy Tortellini Soup
  • Instant Pot Bean Soup
  • Vegetable Minestrone

5. Make a bed of leafy greens for your protein

If you're looking for a way to cut back on the carbs, ignore my pasta tip from earlier.

Just kidding, but if you really are in the mood for something higher in protein and lower in carbs, whip up some tuna or salmon cakes, a sauteed filet of your favorite fish, a burger patty, or a steak and serve it over a bed of greens with a light vinaigrette dressing. Yum!

Pepita-Crusted Tuna Cakes

Tuna cakes on top of spinach (a leafy green)
Pepita-Crusted Tuna Cakes

Pepita-Crusted Cod

Pistachio-crusted cod sitting on a bed of spinach.
Pistachio Crusted Cod with Spinach

6. Add some in your sandwich, burger or wrap... or use greens as the wrap!

There are times when I just want a good ol' sandwich, burger or wrap for lunch or dinner, and a few great ways to amp up the nutrition are by serving greens AS the bread, bun or wrap OR adding greens to the sammie or burger!

Large greens like collards make for the perfect wrap, and spinach or lettuce can easily be added to your ham and cheese.

Hummus and Vegetable-Stuffed Collard Greens

Hummus & Vegetable-Stuffed Collard Wraps on white plate.
Hummus & Vegetable-Stuffed Collard Wraps

Chickpea Veggie Burgers

Chickpea Veggie Burgers

7. Include them in savory breakfast + brunch dishes

I am a big fan of whipping up a breakfast casserole or egg cups to eat for breakfast all week.

And it's super easy to add handfuls of greens to either by sauteing them with some veggies and/or breakfast meat, then mixing them into the eggs before baking.

Seriously, it doesn't get any easier than that and you'll feel really GOOD about eating vegetables for breakfast!

Spinach Sausage Quiche

Overhead shot of slices of spinach sausage quiche.
Spinach Sausage Quiche

Chorizo and Hash Brown Egg Muffins

Chorizo & Hash Brown Egg Muffins on plates.
Chorizo Hash Brown Egg Muffins

8. And, blend them into sauces, like pesto!

Not only does using spinach or kale in your pesto sauce save you money (basil is expensive!), but it adds a ton of vitamins and minerals to your dish.

I love to throw pesto on fish, chicken and toss it into pasta, and I love that you can make it ahead and freeze it.

Simply use half the amount of basil the recipe calls for and swap in spinach or kale for the rest.

And voila! The answer to 'how to eat more greens'!

Caprese Pesto Pasta Salad

Caprese Pasta Salad made with pesto from leafy greens.
Caprese Pasta Salad

Caprese Pasta Salad with Asparagus Pesto

A white bowl filled with bow tie pasta in asparagus pesto.
Caprese Pasta Salad with Asparagus Pesto
PIN THESE RECIPES FOR LATER!

So tell me, what are your favorite ways to eat more leafy greens?

Written by Anna Pashkova, MS, RDN, LD, ACSM-EP / Reviewed by Chef Julie Andrews, MS, RDN, CD, FAND
« Roasted Delicata Squash with Walnut Crumble
Pumpkin Spice French Toast »

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hi, i’m julie!

chef, registered dietitian & mom
passionate about simple, healthy cooking

*formerly the gourmet RD*

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