Creating healthy and exciting Vegan Meals For Kids can be a joy! It’s all about embracing vibrant colors, fun textures, and familiar flavors that will have your little ones asking for seconds. Whether you’re a seasoned vegan family or just starting to explore plant-based eating, this guide is packed with delicious and nutritious vegan meals for kids that are easy to make and guaranteed to please even the pickiest eaters.
Why Choose Vegan Meals for Kids?
A well-planned vegan diet can provide all the nutrients children need for healthy growth and development. It’s a fantastic way to introduce them to a variety of fruits, vegetables, legumes, and whole grains, expanding their palates and setting them up for a lifetime of healthy eating habits. Plus, it’s a great opportunity to teach them about sustainability and compassion for animals.
Tips for Success
- Get them involved: Let your kids help with age-appropriate tasks like washing vegetables, stirring ingredients, or setting the table. This helps them feel invested in the meal.
- Start familiar: Begin with dishes that resemble what they already enjoy, like pasta with a creamy tomato sauce or veggie burgers on whole-wheat buns.
- Sneak in the veggies: Puree vegetables into sauces or add them to familiar dishes like tacos or pasta.
- Don’t be afraid to experiment: Try introducing new flavors and cuisines gradually. You might be surprised by what your kids will eat!
Breakfast Champions
Start the day with a nutritional boost from these kid-approved breakfast ideas:
1. Fruity Pancakes
Vegan pancakes with berries
Ingredients:
- 1 cup all-purpose flour
- 1 tablespoon sugar
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 cup plant-based milk
- 1 tablespoon apple cider vinegar
- 1 tablespoon vegetable oil
- Fresh berries, for topping
- Maple syrup, for serving
Instructions:
- In a large bowl, whisk together the flour, sugar, baking powder, and salt.
- In a separate bowl, combine the plant-based milk, apple cider vinegar, and oil.
- Add the wet ingredients to the dry ingredients and whisk until just combined. Do not overmix.
- Heat a lightly oiled griddle or pan over medium heat.
- Pour 1/4 cup batter onto the hot griddle for each pancake.
- Cook for 2-3 minutes per side, or until golden brown and cooked through.
- Serve immediately with fresh berries and maple syrup.
Chef’s Tip: “For extra fluffy pancakes, let the batter rest for 5 minutes before cooking.” – Chef Anya Green
2. Rainbow Tofu Scramble
Rainbow tofu scramble
Ingredients:
- 1 package (14 ounces) extra-firm tofu, drained and crumbled
- 1/4 cup nutritional yeast
- 1/2 teaspoon turmeric
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper, to taste
- 1 tablespoon olive oil
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped green bell pepper
- 1/4 cup chopped red onion
Instructions:
- In a medium bowl, combine the crumbled tofu, nutritional yeast, turmeric, garlic powder, onion powder, salt, and pepper.
- Heat the olive oil in a large skillet over medium heat.
- Add the bell peppers and onion to the skillet and cook until softened, about 5 minutes.
- Add the tofu mixture to the skillet and cook, stirring frequently, until heated through, about 5 minutes more.
- Serve immediately.
Chef’s Tip: “Get creative with the veggies in your scramble! Add chopped spinach, mushrooms, or even diced tomatoes for extra flavor and nutrition.” – Chef Anya Green
Lunchtime Delights
Pack in the nutrition with these easy and enticing lunch options:
3. Sweet Potato and Black Bean Burrito Bowls
Sweet potato and black bean burrito bowls
Ingredients:
- 1 cup brown rice, cooked
- 1 can (15 ounces) black beans, rinsed and drained
- 1 large sweet potato, peeled and diced
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- Salt and pepper, to taste
- Your favorite burrito toppings: salsa, guacamole, vegan sour cream, lettuce, etc.
Instructions:
- Preheat oven to 400 degrees F (200 degrees C).
- In a large bowl, toss the diced sweet potato with olive oil, chili powder, cumin, salt, and pepper.
- Spread the sweet potato in a single layer on a baking sheet.
- Roast in the preheated oven for 20-25 minutes, or until tender and slightly browned.
- To assemble the bowls, divide the rice among serving bowls.
- Top with black beans, roasted sweet potato, and desired toppings.
For more vegan meal ideas, check out these vegan meals and snacks.
Dinnertime Winners
These dinner recipes are sure to be a hit with the whole family:
4. Easy Vegan Mac and Cheese
Vegan mac and cheese
Ingredients:
- 1 (16-ounce) package elbow macaroni
- 1/2 cup raw cashews, soaked in hot water for 30 minutes and drained
- 1 cup unsweetened plant-based milk
- 1/4 cup nutritional yeast
- 2 tablespoons lemon juice
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- Optional: Breadcrumbs for topping
Instructions:
- Cook macaroni according to package directions. Drain and set aside.
- While the macaroni is cooking, combine the soaked cashews, plant-based milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper in a high-powered blender.
- Blend on high speed until completely smooth and creamy.
- Pour the cheese sauce over the cooked macaroni and stir to combine.
- Transfer to a greased 9×13 inch baking dish.
- If desired, sprinkle breadcrumbs over the top.
- Bake in a preheated oven at 350 degrees F (175 degrees C) for 15-20 minutes, or until heated through and bubbly.
You can find more kid-friendly vegan recipes on our vegan recipes for kids page.
5. Lentil Loaf
Lentil loaf
Ingredients:
- 1 cup dried green lentils, rinsed
- 3 cups vegetable broth
- 1 onion, chopped
- 2 carrots, chopped
- 3 cloves garlic, minced
- 1 cup rolled oats
- 1/2 cup breadcrumbs
- 1/4 cup tomato paste
- 2 tablespoons soy sauce
- 1 tablespoon dried herbs (such as thyme, rosemary, or oregano)
- Salt and pepper, to taste
Instructions:
- Preheat oven to 375 degrees F (190 degrees C). Grease a loaf pan.
- In a large saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
- While lentils are cooking, heat a large skillet over medium heat. Add onion and carrots and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more.
- In a large bowl, combine the cooked lentils (along with any remaining broth), the cooked vegetables, oats, breadcrumbs, tomato paste, soy sauce, herbs, salt, and pepper.
- Mix well to combine.
- Transfer the mixture to the prepared loaf pan and press firmly.
- Bake for 45-50 minutes, or until firm and golden brown.
Looking for more family-friendly vegan meals? Browse our collection of family friendly vegan recipes.
Vegan Meal Prep for Kids
- Double the recipe: Cook larger batches of your kids’ favorite meals and freeze leftovers for quick and easy meals on busy nights.
- Get creative with leftovers: Turn leftover rice into veggie fried rice, use leftover beans in a salad, or transform leftover pasta sauce into a pizza topping.
- Pack healthy snacks: Keep a stash of fruits, vegetables, trail mix, or homemade energy balls on hand to prevent those after-school hunger pangs.
Looking for more vegan summer dinner inspiration? Check out these vegan summer dinner recipes.
Frequently Asked Questions
1. How can I make sure my kids are getting enough protein on a vegan diet?
Include plenty of plant-based protein sources like legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, nuts, and seeds.
2. My child is a picky eater. Any tips?
Don’t be afraid to try serving familiar foods in new ways, like cutting vegetables into fun shapes or adding dips. You can also try involving your child in the cooking process to pique their interest.
3. What are some easy vegan snacks for kids?
Fruits and vegetables with hummus, whole-grain crackers with nut butter, trail mix, popcorn, and smoothies are all great options.
4. Can I adapt non-vegan recipes to be vegan?
Absolutely! Many non-vegan recipes can be easily veganized by using plant-based substitutes for ingredients like milk, eggs, and butter.
5. Where can I find more information about raising vegan kids?
There are many great resources available online and in libraries. Consult with your pediatrician or a registered dietitian for personalized advice.
