Anyone got good vegetarian recipes for kids?

Advice
1

My 5-year-old daughter made the connection that the food we eat is actually the animals she loves. I really want to encourage her and support her choices. Can anyone share some easy, kid-friendly vegetarian recipes?

Edit: Thank you all for these ideas! I was really stuck trying to plan a menu, and this has been such a huge help!

2

Things my toddler eats regularly:

  • Mac n cheese with peas (peas are a legume… so protein). You can make the butternut squash mac to add more vegetables. I’ve even mixed chickpeas into the mac before.
  • Refried black bean and cheese quesadilla or taco (crunchy kind)
  • Air-fried tofu with broccoli and rice (seasoned with soy sauce, garlic, etc.) (My toddler loves raw tofu, so I use that as a protein backup)
  • Falafel (or other fritters) with toppings
  • Baked beans with soy dogs
  • Peanut (or almond) butter and jelly sandwiches
  • Vegan chicken nuggets (Impossible brand is a favorite)
  • Vegan meatballs (like Beyond or whatever) with spaghetti and cheesy bread

For pasta, I like using a high-protein type to get in a bit more protein. I’ll sometimes swap rice for quinoa in meals.

Consider adding high-protein yogurt (like Siggi’s), cottage cheese, eggs, or toast with nut butters to breakfasts.

3

Lasagna, eggplant Parmesan, mushroom stroganoff, build-your-own taco night, bean-based chili with cornbread or soups, veggie pizza, fried rice (with or without egg rolls), sloppy lentils, breakfast for dinner, etc. Indian food is great, but be careful with spices.

The main thing is not to just go heavy on carbs and cheese. Try to make sure you have a good variety of veggies and some kind of protein.

One-pot meals or casseroles are easy and work well. Avoid trying to do separate meat and veggie dishes.

4

@Blair
lol I’ve been stuck in the carb and cheese trap for over 20 years :sweat_smile:

But seriously, beans are your friends! I make Texas caviar when I need to get more veggies in!

5

  • Toaster waffles with peanut or almond butter spread

  • Hummus with pita triangles

  • Spaghetti with marinara and Impossible (or similar) “meat” balls

  • Peanut butter chocolate smoothie (banana, oat/almond/soy milk, peanut butter, rice syrup, plain yogurt, small squirt of chocolate syrup)

  • Pizza beans (cooked cannellini beans with pizza seasoning and tomato sauce, topped with cheese and baked)

Don’t stress too much about protein—it’s a common concern. Most people get plenty of protein, so if your kid eats a varied diet with some eggs, dairy, and beans, they’ll be fine.

6

@Pat
On the grocery list!

7

@Pat
Pizza beans are :+1::ok_hand:

8

Just wanted to say that your daughter is lucky to have such a supportive parent like you. You’ve got a beautiful heart.

9

My daughter went vegetarian at 9.

She kept it up for three years, but the first half year was tough as I learned how to make tasty vegetarian food (for example, did you know veggie chili has to be much less spicy than regular chili?)

We did:

  • Lots of smoothies with added hemp hearts, spinach, tofu, or protein powder for iron and protein

  • Flintstones vitamins with added iron (make sure not to take them with dairy for better absorption)

  • Crispy fried tofu (press firm tofu, cut thin, and fry)

  • Lots of beans (just be careful to increase slowly or it messes with digestion)

  • Edamame is a nice, easy snack

  • Veggie substitutes (like veggie burgers, veggie chicken nuggets, etc.) are easy to pop in the oven or BBQ. Some brands are better than others (Yves veggie hot dogs, NOT the burgers, and Gardein chick’n nuggets were favorites).

10

There are some really great dieticians on Instagram who can give you awesome ideas. Presentation is key, too (I’m sure you know this already!) :slight_smile:

@Vegan.kids.nutrition
@plantbasedjuniors
@little.vegan.eats

11

@Zen
I’m totally checking these out, thank you!

12

Hummus and pita or PB&J sandwiches are my go-to. (I’m not a kid, though.)

If you’re doing lacto/ovo (with eggs and dairy), eggs, yogurt, and cheese are great options.

13

Nico said:
Hummus and pita or PB&J sandwiches are my go-to. (I’m not a kid, though.)

If you’re doing lacto/ovo (with eggs and dairy), eggs, yogurt, and cheese are great options.

Awesome! Hummus and pita just made it into her lunch rotation.

14

You’re an awesome mom :slight_smile: I went vegetarian young too, and I’ve always appreciated how supportive my parents were.

Smoothies

Edamame is a great snack

Baked tofu and veggie rice bowls with avocado

Pasta e ceci

Black bean sweet potato tacos

Chickpea salad sandwiches or wraps

15

@Xan
I’m the dad, but her mom is awesome! We actually got some edamame last night, and I’m excited to try them!

Thanks so much for the recipe ideas! They’re going on my list!

16

Griffin said:
@Xan
I’m the dad, but her mom is awesome! We actually got some edamame last night, and I’m excited to try them!

Thanks so much for the recipe ideas! They’re going on my list!

Check out onigiri online and on YouTube – they’re fun to make and kids love them! You can add all sorts of fillings, and they’re cute and easy to eat. I thought my kid wouldn’t like the seaweed, but he loves it!

17

Griffin said:
@Xan
I’m the dad, but her mom is awesome! We actually got some edamame last night, and I’m excited to try them!

Thanks so much for the recipe ideas! They’re going on my list!

Oh! My bad!!

Regardless, you’re awesome parents! I’m in my 40s, and I’m still grateful that my parents were so supportive when I went vegetarian—it really was the ultimate act of love on their part.