St. Patrick’s Day can mean reaching for green beer and dyed bagels. But what if this year you chose foods that are naturally green and actually better for you?
Here’s the thing: Green foods have a reputation problem. People assume that “green” automatically means “salad” or “boring.” But some of the most filling foods happen to be green. And no, we’re not just talking about vegetables you can tolerate.
Let’s fix this.
Green foods beyond salad
1. Avocado toast
Yes, how to make avocado toast has been explained about 47 million times on the internet. But here’s why it stays that way: It works.
Mash ripe avocado with a pinch of salt and red pepper flakes. Toast your favorite whole wheat bread. Spread the mashed avocado mixture on the toast. Optional but recommended: Sprinkle all of the bagel seasoning on top or drizzle with a little hot honey.
Avocado contains some protein – about 3 grams per whole fruit – but plenty of fiber, a whopping 10g per fruit. (1) Add an egg for extra protein and you have a balanced meal.
The healthy fats in avocado go well with whole grain toast and make breakfast something that actually fills you up. (1)
You might also like this
5 Riffs on Avocado Toast with Less Than 300 Calories
2. Edamame
Edamame’s nutritional value is justifiably impressive: One cup of peeled, cooked edamame contains 18 grams of protein, making it one of the best plant-based protein sources available. (2) It’s also a complete protein, meaning it contains all nine essential amino acids your body needs and contains plenty of fiber (8g per cup). (2,13)
How to eat edamame alongside the appetizer at the restaurant:
- Mix it with hummus (edamame hummus is a thing, and it’s excellent)
- Roast with sea salt for a crispy snack
- Add it to stir-fries in the last few minutes of cooking
If you buy it frozen – which most people do – it is already cooked. Simply defrost, season and eat.
3. Green smoothie
What’s in the green smoothie people are raving about? Usually spinach, banana and a combination of mango, pineapple or berries.
To make it, simply add a large handful of spinach to a blender with frozen mango, banana, Greek yogurt, and a splash of orange juice or almond milk. Stir everything until smooth.
Or, if you prefer to follow a ready-made formula, specify it Green smoothie bowl with cocoa nibs and almonds an attempt. It’s naturally green, festive, and filling enough to pass as a meal.
Either way, the fruit completely masks the spinach flavor, but you still get nutrients like iron, folic acid, and vitamin C. (3) The yogurt adds protein, the fruit adds natural sweetness, and the whole thing tastes tropical—not like something you have to force yourself to eat for health reasons. (4)
The secret is to use frozen fruit, making it thick and cold without watering it down with ice.
4. Kiwi
A medium sized kiwi has only 42-46 calories. (5) But that’s not what makes it interesting.
A medium-sized kiwi provides 92 mg of vitamin C per 100 grams, as well as vitamin K, copper and fiber. (5) The fluffy skin is edible (yes, really), and eating it doubles the fiber content. (5,6)
Slice the kiwi into yogurt, blend it into smoothies, or simply eat it with a spoon straight from the peel. It’s tart, sweet, and the kind of fruit that wakes up your taste buds in the afternoon when everything else tastes boring.
5. Pesto
If you’ve ever wondered what pesto is made of, the classic version combines basil, garlic, pine nuts, parmesan cheese, and olive oil. However, modern variations often include spinach, arugula, broccoli or kale, as well as walnuts or almonds.
In the end they are all green and delicious, and the result is a rich, garlicky and herb sauce. It also contains healthy fats from nuts and olive oil. (7,8)
Of course, pesto also works with pasta. But it also works:
- Stir into scrambled eggs
- Spread on sandwiches instead of mayonnaise
- Refined with roasted vegetables
- Sprinkled on grilled chicken or fish
One serving will last for about a week in the refrigerator, but you can also freeze it in ice cube trays for individual portions.
6. Zucchini noodles
Forget everything you think you know about zucchini noodles. When done right, they’re not a sad replacement for pasta – they’re their own thing.
The trick? Don’t overdo it. Using a spiralizer (or just a vegetable peeler for wide ribbons), salt them lightly, let them rest for 10 minutes, then squeeze out the excess water. This can prevent the dreaded soggy zoodle situation.
From a nutritional perspective, raw zucchini contains vitamin C and potassium (9), which support immune function and help regulate blood pressure. (14,15)
But more importantly, zucchini noodles soak up sauces like a dream. Think creamy garlic, lemon butter, or pesto—anything bold enough to make you forget you’re eating vegetables.
If you want to try them in a tasteful and balanced way, go for it Pasta bowl with chicken and avocado zucchini. It combines zucchini noodles with lean protein and healthy fats, making it a filling, well-rounded meal. And when you log in MyFitnessPalyou can see how these simple ingredient choices add up.
7. Spinach wraps
These soft, supple wraps trick your brain into thinking you’re eating a tortilla. However, they’re made from spinach, which means you’re quietly getting a little more folate and vitamin K. (3)
But let’s be honest: you don’t eat spinach wraps for the vitamins. They eat them because they taste good and contain fillings without falling apart.
Fill them with cream cheese, smoked salmon and cucumber. Or hummus, roasted vegetables and feta. Or scrambled eggs and avocado.
As a tip: Warm slightly before filling. Cold spinach wraps can burst. Warm models fold as if they were designed for this very purpose.
8. Avocado Chocolate Pudding
This one will fool your taste buds. They won’t even register it as a vegetable.
Mix ripe avocado with cocoa powder, a touch of maple syrup or honey, and vanilla extract. The result is a thick, creamy, almost mousse-like pudding that contains monounsaturated fats, potassium and vitamin E.1)
The test: Ask someone who claims to “hate avocado” to try it. I bet this will change their minds!
9. Brussels sprouts
When roasted, the Brussels sprouts caramelize and become slightly crispy on the outside and tender on the inside, bringing out their natural sweetness. Their bright green color holds up beautifully in the oven, especially when tossed with olive oil, salt and pepper.
From a nutritional perspective, Brussels sprouts are low in calories but high in fiber and vitamin C. One cup of cooked Brussels sprouts contains about 6 grams of fiber as well as significant amounts of vitamin K. (10)
Frequently asked questions
- Which green foods contain the highest protein? Edamame wins at 18g per cup, followed by pesto (made from pine nuts and cheese) and is among the top performers on this list. (2,7,11)
- Are frozen green vegetables as nutritious as fresh? Often yes. Frozen vegetables are usually frozen at peak ripeness, which preserves their nutritional content. (12)
- What is the easiest green food to start with? Edamame or kiwi – both require minimal preparation and taste great without requiring any cooking skills.
Conclusion
Green foods don’t have to be boring. If you stop thinking of them as “healthy vegetables you should eat” and start thinking about all the creative ways you can incorporate them, your perspective might change.
And if you want to be more targeted, enter your meals MyFitnessPal can help you see how these green foods actually perform. You may find that edamame provides more protein than expected or that avocado provides satiating fats to round out your meal.
Avoid food coloring this St. Patrick’s Day. The real green foods already exist – and they taste better than you might think.
The post Green Foods That Aren’t Just Salad (St. Patrick’s Day Edition) appeared first MyFitnessPal Blog.
