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It’s common knowledge that boosting your veggie consumption can enhance your overall well-being. However, reaching your recommended daily intake of produce can be challenging without feeling deprived of your favorite foods or if you’re dealing with a group of selective eaters during mealtime.
Thankfully, companies producing packaged foods have become more innovative in sneaking “concealed” veggies into snacks, meals, and treats that resemble familiar packaged foods both in taste and appearance. From crispy, savory bagged snacks to seemingly decadent desserts, it’s now easier than ever to find grocery store items packed with covertly added vegetables.
Why should you opt for a pack of veggie-based chips instead of tortilla or potato chips? “Vegetables often contain fiber as well as various vitamins and minerals that aid our bodies in functioning at optimal levels,” states Shandi Trout, RDN. “Boosting your vegetable intake can assist in reducing bloating, weight loss, lowering cholesterol, enhancing mental well-being, improving insulin resistance, and balancing hormones.” Trout advises that her clients incorporate an additional vegetable into every meal to achieve at least 30 grams of fiber per day.
The quantity of veggies you consume isn’t the only factor to consider. Consuming a wider range of vegetables “will enhance your gut health and provide a variety of essential nutrients,” states Trout.
However, not all store-bought items containing added vegetables are beneficial for your health. “Frequently, foods with “hidden” vegetables come with high levels of added sugars, sodium, and highly processed ingredients, which can offset the benefits of vegetables by increasing cholesterol, blood sugar, and disrupting gut health balance,” explains Trout.
To help you avoid deceptive marketing claims, we have put together a list of the finest store-bought foods incorporating hidden vegetables to elevate your nutrient consumption without compromising on flavor. Read on, and for more, do not miss 9 Best High-Fiber Vegetables—Ranked!
Veggies Made Great Double Chocolate Muffins
Nutrition: 110 calories, 3 g fat (1.5 g sat fat), 150 mg sodium, 19 g carbs (1 g fiber, 10 g sugar), 4 g protein
These dense, rich chocolate muffins are covertly filled with zucchini and carrots, which contribute flavor, moisture, and additional nutrients, including iron, potassium, and calcium. The frozen muffins can be reheated in less than a minute for a nutritious on-the-go breakfast.
Tia Lupita Cactus Tortilla Chips
Nutrition: 130 calories, 8 g fat (1 g sat fat), 115 mg sodium, 18 g carbs (4 g fiber, <1 g sugar), 1 g protein
This kind of tortilla chips without grains is suitable for dipping into your preferred salsa, layering with plenty of nacho toppings, or creating small tostadas for a gathering. They are particularly crispy and substantial, containing no corn or wheat flour but instead made with nopales, a type of cactus. Chia seeds are also added to provide extra dietary fiber.
Caulipower Veggie Stone-Fired Cauliflower Crust Pizza
Nourishment: 340 calories, 13 g fat (4 g saturated fat), 500 mg sodium, 47 g carbohydrates (3 g fiber, 4 g sugar), 11 g protein
This frozen pizza delivers the same level of cheesiness, savoriness, and crispiness as any typical pizza, but its crust is actually crafted from cauliflower. Additionally, it’s generously topped with bell peppers, onions, and zucchini to provide an added dose of vegetables.
Simple Mills Cheddar Pop Mms
Diet: 120 calories, 4 g fat (1 g sat fat), 310 mg sodium, 21 g carbs (1 g fiber, 1 g sugar), 2 g protein
These savory snack nuggets resemble conventional processed snack fare, but they’re crafted using butternut squash and red beans instead of wheat flour. This aspect renders them gluten-free and packed with supplementary nutrients.
Wildfare Spinach Fettuccine
Diet: 190 calories, 0 g fat (0 g sat fat), 20 mg sodium, 43 g carbs (2 g fiber, 3 g sugar), 6 g protein
Incorporating spinach into your pasta introduces an intense green hue and additional nutrients, such as iron and fiber. This fettuccine from Wildfare provides the dense texture and rich flavor characteristic of first-rate dried pasta. If spinach isn’t to your liking, the label also produces delightful beet, broccoli, tomato, and black carrot fettuccine.
Dr. Praeger’s Broccoli Littles
Nutritional Information: 130 calories, 7 g fat (1 g sat fat), 290 mg sodium, 14 g carbohydrates (2 g fiber, 1 g sugar), 3 g protein
These star-shaped frozen bites are a definite way to motivate youngsters to consume their vegetables. They have a concise list of ingredients that commences with broccoli, potatoes, and onions, as well as egg whites to unite and incorporate protein.
Fuel For Fire Sweet Potato Apple Smoothie Pouch
Nutrition: 100 calories, 0 g fat (0 g saturated fat), 20 mg sodium, 13 g carbohydrates (2 g fiber, 8 g sugars), 10 g protein
If you favor carrying your smoothies around (and don’t want to use a blender), you’ll appreciate the convenience of these squeezable snacks packed with fruits and vegetables. The sweet potato apple flavor is delicately seasoned with cinnamon and contains extra protein from whey protein isolate.
Dietitian and Certified Personal Trainer Erica Giovinazzo, MS, RD remarks, “Fuel for Fire is a snack I suggest to all my clients. It’s an ideal way for them to obtain pure protein and carbohydrates while on the move!”
The Only Bean Edamame Fettuccine Pasta
Nutrition: 190 calories, 3.5 g fat (0.5 g saturated fat), 0 mg sodium, 20 g carbohydrates (11 g fiber, 5 g sugars), 25 g protein
It’s quite astonishing that the sole constituent of this lively greendehydrated pasta comes in the form of edamame. Stock a carton of this pasta in your pantry, and you’ll always manage to prepare a high-protein, high-fiber supper with concealed vegetables (yes, legumes are still counted as a veggie!).
Wholly Veggie Buffalo Cauliflower Wings
Nutrition: 130 calories, 4.5 g fat (0 g sat fat), 240 mg sodium, 18 g carbs (2 g fiber, 1 g sugar), 2 g protein
These wings are every bit as crispy, spicy, and sink-your-teeth-into-good as real chicken, but they’re made with panko-crusted cauliflower instead. They’re gluten-free and come with a perfectly spiced buffalo sauce for dipping that makes them great for game day.
Milton Craft Bakers Cauliflower Crust Pizza
Nutrition: 230 calories, 8 g lipids (5 g saturated fat), 570 mg sodium, 27 g carbohydrates (3 g fiber, 5 g sugar), 12 g protein
This frozen pizza is topped with roasted zucchini, bell peppers, and onions along with three melty cheeses. It stays delightfully crunchy (nothing floppy about it) and it’s nearly impossible to detect the cauliflower concealed in the crust, although it’s the primary ingredient.
Growee Foods Curry Zucchini Dip & Spread
Nutrition: 30 calories, 2 g lipids (0 g saturated fat), 190 mg sodium, 3 g carbohydrates (<1 g fiber, 2 g sugar), 1 g protein
This universal condiment is delightful when spread on a sandwich or used as a dip with crudites for a really veggie-packed starter. It’s crafted with pureed zucchini and bell pepper plus sunflower seeds for a creamy, rich consistency without any dairy.
Good Foods Plant-Based Tzatziki-Style Dip
Nutritional details: 30 calories, 2 g fat (0 g saturated fat), 180 mg sodium, 2 g carbohydrates (1 g fiber, 1 g sugar), 1 g protein
This fresh dip boasts a creamy and light texture, making it a delightful accompaniment to kebabs, pita, or when drizzled over a Mediterranean grain bowl. Its base comprises cauliflower, almonds, and cashews, delivering the same texture and creaminess found in yogurt-based dips, minus the dairy. Naturally, it incorporates chunks of fresh cucumber for that traditional tzatziki encounter.
Solely Spaghetti Squash Pasta
Nourishment: 30 calories, 0 g lipids (0 g saturated fat), 0 mg salt, 6 g carbohydrates (2 g fiber, 4 g natural sugar), 2 g protein
Spaghetti squash is widely favored as a low-carb substitute for traditional pasta. Solely has eliminated the need for preparing spaghetti squash at home and offers it throughout the entire year. This pasta is crafted exclusively from organic desiccated spaghetti squash, making it ready to consume after a mere 5 minutes of boiling.
Hope Foods Red Pepper Hummus
Nourishment: 50 calories, 3 g lipids (0 g saturated fat), 115 mg salt, 5 g carbohydrates (1 g fiber, 1 g natural sugar), 2 g protein
Hummus is a sought-after spread prepared with chickpeas, tahini, and olive oil, and this variation from Hope Foods encompasses all of those fundamental components plus red bell peppers for additional sweetness. It’s a delightful complement to an appetizer platter with crudités, a sandwich, or on toast for breakfast.
Kevin’s Natural Foods Macaroni & Cheese with Cauliflower Pasta
Nutrition: 190 calories, 0 g fat (0 g sat fat), 20 mg sodium, 43 g carbs (2 g fiber, 3 g sugar), 6 g protein
Out of the many store-bought foods with disguised vegetables, cauliflower makes yet another appearance, this time transformed into a luxurious mac and cheese. This ready-to-eat meal removes the uncertainty from a vegetable-infused dinner. The cauliflower is actually incorporated into the pasta, not the sauce, allowing you to relish a rich genuine cheese sauce with the added benefit of cruciferous veggies in your noodles.
Strong Roots Zucchini Hash Browns
Nutrition: With 140 calories, 4g fat (0.5g saturated fat), 270mg sodium, 25g carbohydrates (3g fiber, 1g sugar), and 2g protein
Hash browns, a popular breakfast choice, are even more delightful if they’re kept in the freezer and can be heated to a perfect crispness in the air fryer or oven. However, these are not the usual white potato hash browns. They are made with zucchini, spinach, and onion, as well as the essential shredded potato.
Primal Kitchen Plant-Based Queso Dip
Health Information: 35 calories, 2 g fat (0 g saturated fat), 160 mg sodium, 3 g carbohydrates (0 g fiber, 0 g sugar), 1 g protein
This cheese sauce, made with tomatoes, carrots, bell peppers, and jalapeños, offers the umami and color of traditional cheese sauce. Whether you use it as a dip or sauce for Tia Lupita’s dairy-free nachos, it is a superb addition.
Goodles Cheddy Mac
Health Information: 260 calories, 3.5 g fat (1.5 g saturated fat), 590 mg sodium, 47 g carbohydrates (7 g fiber, 6 g sugar), 14 g protein
This packaged mac and cheese not only boasts playful packaging but it also contains vegetable extracts and chickpea protein, enhancing its nutritional value. This means you can relish the flavor and nostalgia of traditional mac and cheese while benefiting from 14 grams of protein and 7 grams of dietary fiber – a double victory.
Little Spoon Pizzalicious Veggie Loops
Dietary information: 110 calories, 4 g fat (0 g saturated fat), 220 mg sodium, 18 g carbohydrates (<1 g fiber, 1 g sugar), 3 g protein
This snack consists of small circles made from chickpeas, along with spinach and tomato. It delivers a savory Italian taste that children enjoy, and provides more protein than many crispy pre-packaged snacks designed for young children.
Freshe Sicilian Caponata
Nutrients: 110 calories, 5 g fat (0.5 g saturated fat), 350 mg salt, 7 g carbohydrates (2 g fiber, 2 g sugar), 11 g protein
This adorable tin resembles a can of sardines or tuna, but it contains a complete meal with butternut squash, roasted vegetables, crispy almonds, and herbs in addition to wild tuna. It’s an excellent method to get your protein and omega-3 fats while on the move.
Snow Days Grain-Free Pizza Bites
Nutrients: 230 calories, 11 g fat (5 g saturated fat), 480 mg salt, 27 g carbohydrates (3 g fiber, <1 g sugar), 8 g protein
These frozen bites are a nostalgic nod to the pizza-filled pastries you might have enjoyed after school. But a glance at the ingredients reveals that Snow Day’s iteration has advanced. These pockets contain concealed veggies in the pizza sauce, such as bell peppers, carrots, and sweet potato.
Indispensable Churro Straws
Caloric content: 140 calories, 7 g fat (1 g saturated fat), 190 mg sodium, 18 g carbohydrates (1 g fiber, 3 g sugar), 1 g protein
Crunchy bites resembling a small churro? Created using butternut squash? It seems almost unbelievable, but it’s true! You Need This offers delightful small churros coated in cinnamon and sweetened with squash. Additionally, they include extra spinach, broccoli, carrots, tomatoes, beets, and shiitake mushrooms!
Certified personal trainer and registered dietitian Wan Na Chun, RD “admires this company for utilizing genuine vegetables and providing various flavors such as ranch, cinnamon churro, and nacho. Concealed within these chips are vegetables that can elevate nutrient consumption, including vitamins, minerals, and dietary fiber.”
Discover more La Dolce Beet-A Sausages
Nutrition: 190 calories, 16 g fat (6 g sat fat), 510 mg sodium, 4 g carbs (1 g fiber, 2 g sugar), 10 g protein
The pork and beet sausages have an attractive appearance, and they taste equally delightful. Their captivating pink color makes them an excellent choice for pasta, pizza, or your next barbecue. The addition of beets provides a slightly sweet taste that complements the other traditional Italian sausage flavors.
Annie’s Homegrown Vegan & Gluten Free Mac
Nutrition: 180 calories, 0.5 g fat (0 g sat fat), 240 mg sodium, 33 g carbs (3 g fiber, 1 g sugar), 11 g protein
The creators of the well-known bunny-shaped pasta Annie’s have substituted all the dairy in their famous creamy sauce with pumpkin and sweet potato powders. Consequently, this gluten-free packaged mac and cheese contains less than 1 gram of fat and no saturated fat.
Otamot Spicy Sauce
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Nutrition: 110 calories, 6 g fat (0.5 g sat fat), 450 mg sodium, 15 g carbs (6 g fiber, 7 g sugar), 3 g protein
Affirms Chun that she enjoys tomato sauces with additional vegetables “like tomatoes, carrots, celery, onions, garlic, sweet peppers, and basil. It’s simpler to integrate vegetables into your pasta dishes with added vegetables in pasta sauce.”
Otamot creates flavorful multi-purpose sauces filled with much more than just tomatoes. Its zesty sauce includes peppers, carrots, sweet potato, butternut squash, onion, garlic, and even shiitake mushrooms for added umami.
Remedy Organics Super Ube Glow Wellness Shake
Nutrition: 170 calories, 7 g fat (2.5 g saturated fat), 180 mg sodium, 14 g carbohydrates (7 g fiber, 3 g sugar), 12 g protein
This rich protein smoothie derives its beautiful violet color from ube, a purple type of sweet potato that is abundant in antioxidants. The beverage also includes pomegranate extract, almond milk, and intestinal-friendly prebiotic fiber, leading to its remarkable 7 grams of fiber per portion.
Good Food Choice Plant-Based Meatballs with Tomato Sauce
Nutrition: 260 calories, 17 g fat (2.5 g saturated fat), 740 mg sodium, 21 g carbohydrates (3 g fiber, 6 g sugar), 7 g protein
In minutes you can have these vegetarian meatballs with flavorful tomato sauce that comes in a jar. Additional beets and onions are used in making the meatballs, while the sauce contains added vegetables from carrots and onions.
Wild Zora Carrot Cake Grain-Free Cereal
Nutrition: 260 calories, 18 g fat (6 g saturated fat), 120 mg sodium, 20 g carbohydrates (8 g fiber, 7 g sugar), 7 g protein
This is a nutritious option to consider.Convenient and delightful, the instant hot grain makes it simple to kick off your morning with a serving of veggies. It’s flavored resembling luscious carrot cake and includes dried carrots, together with coconut, walnuts, and almond powder for a luxurious and gratifying breakfast.
Kidfresh Chicken Meatballs
Nutrition: 140 calories, 6 g fat (1.5 g sat fat), 440 mg sodium, 6 g carbs (0 g fiber, 1 g sugar), 10 g protein
An option for a frozen meal that both children and grown-ups can support. The chicken meat is enriched with celery, carrots, and onions and held together with whole-grain breadcrumbs, resulting in a light and effortless dinner or after-school bite.
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