Sneaky Sauces

Fitting in your veggies for the day is sometimes easier said than done. Sneaking veggies into sauces can help!

5 Ways to Make Hidden Veggie Sauces

Sneaking veggies into sauces is one way we like to boost our daily veggies while diving into favorite dishes, like spaghetti, mac and cheese, or chicken alfredo. Try our 5 Ways to Make Hidden Veggie Sauces for a twist on the classics that make enjoying your veggies easy peasy! For more inspiration for you and your family, check out our links to some of our tasty recipes below.


  1. Wash hands with warm Soap and water for 20 seconds.
  2. Add ingredients from your chosen sauce below to blender and blend until well combined. Add or use as a substitute sauce to your favorite dishes for a boost of hidden veggies!

Sneaky Veggie Recipes

French bread topped with tomato sauce, green vegetables, and cheese

Tomato Veggie Sauce

Great for pizza, pasta, or as a dipping sauce, this is sure to be a family favorite. 


1/4 cup oil + 1/2 onion + garlic +28-ounces canned tomatoes + 1 cup spinach + 1 cup carrots + Italian Seasoning to taste

Recipe Ideas

Pesto in a bowl topped with cheese and basil

Spinach Pesto

Bursting with flavor, spinach pesto is a great topping or substitute sauce for pasta, roasted vegetables, pizza, and more! Get the recipe here.

Recipe Ideas

Bowl of butternut mac and cheese topped with cheese

 Butternut Squash Sauce

Everyone enjoys a good cheesy pasta. Give it a healthy twist by adding butternut squash to the sauce! Get the sauce recipe here.

Recipe Ideas

pasta in bowl with cutlery and napkins artfully around

Cauliflower Alfredo

Pair this creamy sauce with pasta, veggies or pizza!


2 cups cauliflower + garlic + 2 Tablespoons butter + 1 cup milk + 1/2 cup cheese + black pepper to taste

Recipe Ideas

Bowl of roasted red pepper dip with bread. Red peppers decorating background.

Red Pepper Sauce

Spread this flavorful sauce on burgers, sandwiches, pizza, vegetables, add to pasta, or use as a dipping sauce! Check out our similar hummus recipe here.


12- ounce jar roasted red peppers + 1/2 cup oil + garlic + 1 Tablespoon lemon juice + 2/3 cup chickpeas + black pepper to taste

Recipe Ideas

Sweet Treats

muffin on decorative linen with cinnamon sticks

Add a boost of veggies to your favorite desserts

Sauces aren’t the only way to boost your veggie intake. Check out some of our ideas for making it easy to incorporate veggies into your sweet treats.

Recipe Ideas

University of Wyoming Extension & Cent$ible Nutrition Program

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer. The full nondiscrimination statement can be found here

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

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