12 Best Easy Kid-Friendly Vegan Recipes

12 Best Easy Kid-Friendly Vegan Recipes

Vegan dishes for toddlers and kids don't have to be sweet or salty to be delicious! Healthy life habits that begin at a young age and the foods they consume will help them grow to their full potential.

You no longer need to make your kids into vegan brownie skeptics. It's all about finding the right balance!

To make mealtimes less stressful, here are 12 kid-friendly vegan dishes organized by breakfast, lunchbox meals, dinner and drinks.

3 Kid-Friendly Vegan Recipes For BREAKFAST

1. Gluten-Free Waffles

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes

Servings: 6 waffles

Ingredients For Waffles

• Unsweetened almond milk: 1 1/4 cup
• White or apple cider vinegar: 1 tsp
• Olive, avocado, or melted coconut oil: 1/4 cup
• Agave nectar or maple syrup: 1/4 cup
• Gluten-free rolled oats: 1/2 heaping cup
• Gluten-free flour blend: 1 3/4 cups
• Baking powder: 1 1/2 tsp
• Sea salt: 1 pinch

Optional Add-Ins

• Vanilla extract-1 tsp
• Dairy-free chocolate chips-1/4 cup
• Flaxseed meal-1 Tbsp
• Cinnamon-1/2 tsp
• Chopped bananas or other fresh fruit-¼ cups

Let's Cook:

1. In a small mixing bowl, combine almond milk and vinegar and put aside a few minutes to curdle/activate. Then mix in the olive oil, agave nectar, or maple syrup. Remove from the equation.
2. Whisk together the dry ingredients in a large mixing basin until well incorporated. Then add the wet ingredients to the dry and stir until everything is completely combined. It will be a little thick and scoopable mixture (not too gloppy, not pourable). Thin with a little almond milk if it's too thick. Add a bit more flour if the batter is too thin.
3. Check the sweetness and flavour of the batter. If desired, add more sweetness or vanilla extract. I increased the amount of agave.
4. While your waffle iron heats up, leave aside for 5-10 minutes.
   • NOTE: We also tried them on a nonstick Belgian waffle iron and discovered that while the waffles didn't stick, they didn't always cook completely on the inside. If using a Belgian-style waffle maker, fry the waffles on medium heat for a longer period (two rounds) and let them rest for 5-10 minutes after cooking for the best texture.
5. Coat the waffle iron well with non-stick spray or oil and pour on about 1/2 cup of the batter once it's ready. Cook according to the manufacturer's directions but on the longer range suggested by your waffle iron. Also, if you open the waffle iron too soon, the waffles are more likely to stick.
6. When the waffle is done, carefully take it from the waffle maker and keep it warm on a baking rack in a 200°F (90°C) oven. To keep them crispy, don't stack them; instead, keep them in a single layer.
7. Serve immediately with additional maple syrup and optional toppings, such as fresh cherry-berry compote. For optimal results, store leftovers in a freezer-safe bag and reheat in the toaster (see notes for more instructions). They can be stored in the freezer for up to two months, although they're best eaten within the first two weeks.

Nutrition

Serving: 1 waffle

• Calories: 301
• Sugar: 10 g
• Carbohydrates: 53 g
• Protein: 5 g
• Trans Fat:  0 g
• Fat: 9.7 g
• Saturated Fat: 1.4 g
• Sodium: 44 mg
• Fiber: 5.7 g

2. Vegan Sandwich

• Prep Time: 5 minutes
• Total Time: 5 minutes

Servings: 6

Ingredients

• White beans: 1 can or 1 1/2 cups cooked
• Ground turmeric: 1/8 tsp
• Vegan mayo or tahini: 1 1/2 tbsp
• Onion Powder: 1/4 tsp
• Salt: 1/4 tsp
• Paprika: 1 pinch
• Sandwich: fixings of choice

Let's Cook:

1. Because paprika has a strong flavour, start with a modest amount (less than 1/8 tsp) and add more as needed.
2. Drain the beans, rinse them thoroughly, and pat them dry.
3. Combine the spices, tahini or mayonnaise, and salt (I use 1/4 teaspoon salt, but you may use less if you don't like salty foods).
4. Mash it up until it's smooth, but not too smooth; you want it to have some texture.
5. If preferred, season with a pinch of salt. I like to sauté spinach with garlic and olive oil before layering it on a toasted handmade English muffin, but you can save time by putting raw spinach on the English muffin before toasting it so that it cooks at the same time.
6. After putting the filling onto your bread, you may eat it cold or reheat it in the oven or microwave. The filling can also be served on crackers or in lettuce cups, and some sandwich topping suggestions are included previously in this piece.

Nutrition

Serving size 60grams

• Total Fat: 0.01g
• Sodium: 201mg
• Potassium: 299mg
• Carbohydrates: 9.2g
• Protein: 3.6g
• Dietary Fiber: 2.4g

3. Banana Oat Baked French Toast

• Prep Time: 5 minutes
• Cook Time: 20 minutes
• total Time: 30 minutes

Serving: 1

Ingredients

• Ripe banana: 1/2 medium-sized mashed (50 g or 1/4 cup)
• Nut butter: 1 Tbsp (16 g)
• Unsweetened almond milk: 1/4 cup (60 ml)
• Vanilla extract: 1/2 tsp
• Hearty bread: 1 slice
• Quick oats: 1/4 cup (20 g)
• Maple syrup: 1 tsp (5 ml)
• Ground cinnamon: 1/2 tsp

Let's Cook:

1. Preheat the oven to 375°F (190°C) and lightly grease an oven-safe dish that can be used independently. Remove from the equation.
2. In a large shallow mixing basin, combine the banana, almond milk, nut butter, maple syrup, cinnamon, and vanilla extract. Pour the bread cubes into the mixture and lightly press them down with a fork to absorb the majority of the liquid. Stir in the oats gradually until they are uniformly distributed. If the mixture appears to be too dry, add a dash of milk.
3. Transfer the mixture to your prepared plate, and top with a few banana slices if preferred. Bake for 20 minutes, or until the top is golden brown and the bake has set.
4. Remove from the oven and top with desired toppings, or simply eat as is!

Nutrition

Serves 1

• Calories Per Serving: 337
• Total Fat: 12.2g
• Saturated Fat:-1.2g
• Cholesterol: 0mg
• Sodium: 196.1mg
• Total Carbohydrate: 48g
• Dietary Fiber: 7.6g
• Sugar: 12.7g
• Protein: 11g

3 Kid-Friendly Vegan Recipes For LUNCH

1. Chia Seed Pancakes

• Prep Time: 10 Minutes
• Cook Time: 10 Minutes
• Total Time: 20 Minutes

Yields: 10 Pancakes

Ingredients

• All-purpose flour: (180 g) 1 1/2 cups
• Baking powder: 1 tbsp
• Sea salt: 1/2 tsp
• Chia seeds: (33 g) 3 tbsp
• Maple syrup: (45 mL) 3 tbsp
• Almond milk: (354 mL) 1 1/2 cup
• Apple cider vinegar: (5 mL) 1 tsp
• Cinnamon: 1 tsp, optional
• Vanilla extract: 1 tsp, optional

Let's Cook:

1. In a medium mixing bowl, combine all of the dry ingredients (flour, baking powder, salt, chia seeds, and cinnamon, if using). To help break up any clumps of flour and spread the chia seeds, baking powder, and salt, use a fork or whisk.
2. Combine the wet ingredients in a separate bowl (milk, maple syrup, vinegar, vanilla if using).
3. Add the wet ingredients to the dry ingredients in the mixing bowl and whisk or stir until the flour is completely combined but the mixture is still lumpy. Overmixing is not a good idea.
4. While you heat a nonstick skillet, griddle, or crepe pan over medium heat, let the batter rest for 5-10 minutes. Apply a little coating of oil or nonstick frying spray to the pan if necessary.
5. Scoop approximately 1/4 cup amounts of the batter into the pan once it is hot.
6. Allow each pancake to cook for about 4-5 minutes, or until the edges are dry, firm, and golden brown, and small bubbles develop in the batter. Cook for another 30-60 seconds on the other side, or until cooked through and browned on both sides.
7. Repeat until all of the batters have been utilized. You should obtain about 10 pancakes, which will serve 3-4 people.
8. Serve with your favorite pancake toppings, such as fresh fruit and maple syrup, immediately soon.

Nutrition

Serving Size: 1/3 of recipe

• Calories: 376
• Carbohydrates: 73 g
• Sodium: 111 mg
• Fat: 6 g
• Protein: 9 g
• Fiber: 7 g
• Sugar: 12 g

 

2. Crispy Crunchy Roasted Chickpeas

• Prep Time: 5 mins
• Cook Time: 45 mins
• Total Time: 50 mins

Servings: 2

Ingredients

• Chickpeas: 1 19 oz can (drained and rinsed)
• Olive oil: 1 tablespoon
• Chilli powder: ¾ teaspoon
• Dried thyme leaves: ½ teaspoon
• Salt: ½ teaspoon

Let's Cook:

Oven:

1. Preheat the oven to (190C) 375 degrees Fahrenheit.
2. Place the chickpeas in a single layer on a baking sheet. It's fine if they're still a little moist; the oven will dry them out. Bake for 30 minutes, shaking the pan every few minutes. When the chickpeas are baking, be sure to toss the pan once or twice to help them dry up and crisp up.
3. Return the seasoned chickpeas to the baking sheet and bake for an additional 10 to 15 minutes, or until golden and crispy.

Air Fryer:

1. Preheat your air fryer to 350 degrees Fahrenheit (180C).
2. Place the chickpeas in the air-fryer to cook. It's fine if they're still a little moist; the oven will dry them out. Bake for 20 minutes, shaking the pan once in a while. *Be sure to jiggle the pan once or twice while the chickpeas are baking, as this will help them dry up and crisp up properly. Remove the chickpeas from the pot and place them in a mixing dish with olive oil, chilli powder, thyme, and salt. Toss well to evenly coat the chickpeas.
3. Return the chickpeas to the air-fryer and cook for a further 8 to 12 minutes, or until golden and crisp.

You can eat them when they're still warm or after they've totally cooled.

Nutrition

• Calories: 334kcal
• Carbohydrates:  46g
• Protein: 15g
• Sugar: 8g
• Saturated Fat: 1g
• Sodium: 605mg
• Potassium: 477mg
• Fat: 11g
• Fiber: 13g
• Vitamin A: 265IU
• Vitamin C: 2.1mg
• Calcium: 80mg
• Iron: 5.2mg

3. Silken Tofu Scramble

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes

Servings: 2

Ingredients

• Silken tofu: 1 carton
• Vegan butter: 1 tablespoon
• Kala namak (black salt): 1  teaspoon
• Turmeric: 1 teaspoon
• Nutritional yeast: 1 tablespoon

Let's cook:

1. Begin by squeezing the extra liquid out of the silken tofu.
2. While you melt 1 tablespoon of butter in a pan, set it aside in a bowl. Add the tofu to the pan once it's completely melted. Run a fork through it gently. There's no need to over-mash it because it will lose part of its consistency.
3. When the tofu is hot, add a teaspoon of turmeric and gently whisk it in. The mixture should take on a golden yellow hue.
4. Next, add the Kala namak (black salt), starting with a teaspoon, depending on your salt preferences. Sprinkle it evenly throughout the pan, ensuring complete coverage. Gently fold in
5. Taste the mixture to make sure the flavours are to your liking. If you want it to be saltier, add extra Kala namak.
6. Allow the silken tofu to scramble to cool for a few minutes after turning off the heat.
7. If you're going to use nutritional yeast, add it now. Just give it one last toss and it will melt into the mixture.
8. Toast your bread to a golden brown and butter it right away.
9. Place on a dish with silken tofu scramble on both sides. If you prefer, only pack one half of the sandwich and toast it.

Nutrition:

Serving Size: 1

• Calories: 71
• Total Fat: 6g
• Saturated Fat: 3g
• Fibre: 1 g
• Protein: 4g
• Unsaturated Fat: 2g
• Carbohydrate: 2g
• Cholesterol: 10mg
• Sodium: 36mg

3 Kid-Friendly Vegan Recipes For DINNER

 

1. Veggie Noodles With Roasted Tomato Sauce

• Prep Time: 20 minutes
• Cook Time: 50 minutes

Servings: 4

Ingredients

• Carrot (peeled): 1
• Red capsicum: 1
• Vegan Parmesan Cheese (optional)
• Parsnip (peeled): 1
• Olive oil: 1 tablespoon
• Zucchini: 2

Ingredients for the roasted tomato sauce

• Tomato: 1 kg
• Fresh thyme: 4 sprigs
• Garlic: 4 cloves
• Olive oil: 1 tablespoon

Let's Cook:

1. Preheat the oven to 180°C for the roast tomato sauce (160C fan-forced). Quarter the tomatoes and combine with the garlic cloves in a large roasting tray. Drizzle with olive oil after seasoning with salt and pepper. Finish with a sprig of thyme. Cook for 40 minutes at 350°F.
2. In the meantime, prepare the vegetable noodles. Spiralizers are the most efficient technique to create them. If you don't have one, you may use a mandolin, a julienne peeler (similar to a potato peeler but with a serrated edge), or just slice your vegetables into long julienne strips using an ordinary kitchen knife. You'll need a knife to cut the capsicum into strips.
3. In a big fry pan, heat the oil. Cook, tossing occasionally, for 6-8 minutes, until the spiralled carrot and parsnip are cooked but not falling apart. Add the zucchini and capsicum for the last 2 minutes of cooking because they will cook much faster. Toss the veggies in the pan with the pureed roast tomato sauce. Serve with grated parmesan cheese on top.

2. Vegetable Soup

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes

Serving: 1

Ingredients

• Butter-1 tbs
• Carrots (peeled, sliced)-3
• Garlic (crushed)-2 cloves
• Celery stalks (sliced)-3
• Swede (diced, peeled)-1
• Massel Vegetable Liquid Stock-2 l
• Canned chopped tomatoes-400 g
• Parsnip (diced, peeled)-1
• Zucchini (sliced)-1
• Onion (diced)-1

Let's Cook:

1. Melt the butter in a pot and add the onion and garlic. Cook until the liquid has turned transparent.
2. Fry for 5 minutes with the celery, carrots, and zucchini.
3. Bring the stock and tomatoes to a boil together.
4. If necessary, season with salt and pepper to taste.

Cook until the vegetables are soft, about 10-15 minutes.

3. Vegan Mac And Cheese

• Prep Time: 05 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes

Serves: 4

Ingredients

• Roasted cashews: 200g
• Inside Out Milkish Oat Milk: 200ml
• Juiced lemon: 1/2
• Salt and pepper to taste
• Nutritional yeast: 2 tablespoons
• Coconut aminos: 1 teaspoon
• Cooked pasta: 500g (whatever variety you prefer)

Let's Cook:

Are you vegan or lactose intolerant? Don't even think of giving up pasta! This vegan mac and cheese is almost identical to the genuine thing in terms of creaminess.

1. In a high-powered blender, combine all ingredients (except the pasta).
2. Pour the sauce over the just-cooked pasta and toss to combine.

3 Kid-Friendly Vegan Recipes For DESSERT/DRINKS

 

1. Vegan Banana Milk Shake

• Prep Time: 5 mins
• Cook Time: 10 mins
• Total Time: 15 mins

Servings: 4

Ingredients

• Strawberries: 2 cups
• Water: ½ cup
• Agave or maple syrup: ¼ – ½ cup

Instructions

1. Combine the strawberries, 14 cups agave, and water in a small pot. Bring to a low boil, then reduce to low heat and cook for 5 to 10 minutes, or until the strawberries are mushy.
2. Pour the strawberry mixture through a fine-mesh strainer set over a bowl. Using a spatula, smash the strawberries as much as possible into the strainer. Leftover strawberry mush can be spread on toast, added to oatmeal, or blended into a smoothie. It has a sweet and mild flavour.
3. Now all that's left is for you to enjoy your lovely syrup! Simply add up to 14 cups more agave to taste if you prefer a sweeter syrup.
4. To make strawberry milk, pour a glass of non-dairy milk into a glass and top it with the syrup to taste. For 1 cup non-dairy milk, I use roughly 3 teaspoons.

Refrigerate leftovers in an airtight container for up to a week.

Nutrition

Calories: 25kcal

2. Mango Peach Smoothie

• Prep Time-5 mins
• Total Time- 5 mins

Servings: 2

Ingredients

• Almond milk or regular-1 ½ cups
• diced peaches-1 cup
• 1 cup chopped mango, fresh or frozen
• ½ teaspoon vanilla extract
• 1 cup ice

Instructions

1. Add all the ingredients to a blender in the order listed. Blend until smooth.
   Any smoothie recipe that begins with liquids and then adds ingredients will blend evenly and smoothly.
2. Transfer the smoothie to a glass or to-go cup and sip away!

Nutrition

Serving Size: 1 smoothie

• Cholesterol: 0mg
• Fat: 2.5g
• Calories: 115
• Sugar: 18.1g
• Saturated Fat: 0.1g
• Fiber: 1.3g
• Protein: 2.5g
• Carbohydrates: 22.3g
• Sodium: 140.4mg

3. Coconut Pie Smoothie

• Prep Time: 3 minutes
• Total Time: 3 minutes

Yield: 4 smoothies

Ingredients

• 3 bananas
• Cashew butter: ¼ cup (65 g) (or any nut)
• Vanilla extract: 1 teaspoon (5 ml)
• Ice: ½ cup (120 ml)
• Thai Kitchen Coconut Milk: (1 ½ cups/355 ml)
• Coconut flakes: ½ cup (40 g)

Instructions

1. Blend bananas, cashew butter, coconut milk, coconut flakes, vanilla, and ice in a blender.
2. Blend thoroughly. Blend in the ice. If it's too thick, thin it out with a little more coconut milk or water.

Nutrition

Serving Size: 1 cup

• Calories-337
• Sugar-11.5g
• Fiber- 3.6g
• Protein- 5.4g
• Saturated Fat-16.8g
• Carbohydrates- 28.3g
• Sodium-13.2mg
• Fat-25.2g

Youngsters can obtain all they need from a vegan diet with the correct preparation and information.

The most serious issue with vegan diets in young children is nutritional deficiency. As a result, parents must be well-informed; otherwise, some nutrients, such as vitamin D, calcium, iron, omega-3 fatty acids, and perhaps vitamin B12, may be deficient.

So, what are the most significant considerations for parents when feeding their children a plant-based diet?

I trust you enjoyed this article on the 12 Best Easy Kid-Friendly Vegan Recipes. Please stay tuned for more blog posts to come shortly.

JeannetteZ

 

>>>Want To Become Vegan And Learn How To Create Delicious, Cruelty-Free, Healthy AND 100% Vegan Meals? Try These Amazing Vegan Cooking Courses With This Free 7-DAY MEMBERSHIP<<<

 

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