Best Vegan Meals For Kids

Best Vegan Meals For Kids That They'll Love And Crave

To create vegan meals for kids, careful planning is necessary to ensure they receive all the essential nutrients while still enjoying a delicious taste. But what does it take to create meals that are nutritious and kid-approved?

This blog will explore wholesome vegan meal ideas that are colourful, tasty, and packed with the nutrients that growing children need.

Introducing Vegan Meals For Kids

Breakfast Ideas

Start the day with fun, nutritious, and easy-to-make vegan breakfast options that kids will enjoy and that will fuel them for the day ahead.

1. Vegan Waffles

These Vegan Waffles are light, fluffy, and the perfect breakfast treat. Simple to make, they’re dairy-free, egg-free, and packed with wholesome ingredients.

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 4

Ingredients

• All-purpose flour (or whole wheat flour for a healthier option): 1½ cups
• Sugar (use maple syrup or agave for a natural sweetener): 2 tablespoons
• Baking powder: 1 tablespoon
• Sea salt: ¼ teaspoon
• Almond milk (or any plant-based milk): 1½ cups
• Vegetable oil (or melted coconut oil): 1 tablespoon
• Vanilla extract: 1 teaspoon
• Ground flaxseed: 1 tablespoon mixed with 3 tablespoons water (egg replacement)

Method

1. Put the ground flaxseed and 3 tablespoons of water in a small bowl.  To thicken, let it sit for roughly five minutes.
2. In a large bowl, combine the flour, baking powder, sugar, and sea salt.
3. Mix the almond milk, vegetable oil, vanilla extract, and prepared flax egg in another bowl.
4. Stir gently until mixed after adding the wet components to the dry ingredients. Be careful not to over-mix. The batter should be thick but pourable.
5. Follow the manufacturer's instructions to preheat your waffle iron.
6. Apply a thin layer of cooking spray or oil to the waffle iron.  According to the manufacturer's instructions, which vary depending on the kind and usually take three to five minutes, pour batter into the waffle iron and cook.
7. Top the waffles with your preferred ingredients, such as vegan whipped cream, nut butter, maple syrup, or fresh fruit.

Nutrition Facts (per serving)

• Calories: 200
• Protein: 4g
• Carbs: 36g
• Fat: 7g
• Fibre: 4g
• Sugar: 6g
• Sodium: 300mg

Health Benefits

These waffles are rich in fibre and antioxidants from whole wheat flour and flaxseeds, promoting digestive health, lowering cholesterol, and supporting heart health. The plant-based milk offers calcium and vitamin D, supporting bone health.

2. Spicy Sweet Potato Hash Recipe

This Spicy Sweet Potato Hash is a vibrant, nutrient-packed dish perfect for breakfast or brunch. It's bursting with flavours and provides an energy-boosting meal.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Sweet potatoes: 2 medium-sized, peeled and diced into small cubes
• Red bell pepper: 1, chopped
• Yellow onion: 1, chopped
• Black beans: 1 can, drained and rinsed
• Olive oil (or any cooking oil of your choice): 1 tablespoon
• Cumin: 1 teaspoon
• Smoked paprika: 1 teaspoon
• Chilli powder: 1 teaspoon or to taste
• Sea salt and pepper to taste
• Fresh jalapeños: 1-2, finely chopped (optional for extra spice)
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Method

1. In a large skillet, heat the olive oil over medium heat.
2. Add the diced sweet potatoes and cook, stirring occasionally, for about 8-10 minutes, until they soften and turn golden brown. If needed, add a little water to help soften the potatoes.
3. Once the sweet potatoes are almost done, add the chopped onion, bell pepper, and jalapeños (if using). Cook the vegetables for an additional 5 to 7 minutes, or until they are tender and beginning to caramelize.
4. Stir in the cumin, smoked paprika, chilli powder, sea salt, and pepper. Adjust the seasoning to your taste. To reheat, add the black beans and simmer for two to three minutes.
5. Once everything is cooked and nicely seasoned, remove from the heat. Serve with lime wedges on the side and garnish with fresh cilantro.

Nutrition Facts (per serving)

• Calories: 250
• Protein: 7g
• Carbs: 50g
• Fat: 7g
• Fibre: 8g
• Sugar: 9g
• Sodium: 250mg

Health Benefits

Sweet potatoes are rich in vitamin A, fibre, and antioxidants, which are beneficial for immune system function, digestion, and eye health.

Black beans offer a rich source of plant-based protein, supporting muscle repair and promoting heart health. This dish is also high in vitamins and minerals, aiding overall wellness.

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Lunch Ideas

Keep lunchtime exciting with these healthy, plant-based meals—perfectly delicious and satisfying, even for picky eaters. Say goodbye to boring lunches!

1. Hummus And Veggie Wraps

These hummus and veggie wraps are colourful, crunchy, and nutritious—perfect for a quick, fun, and healthy lunch for kids.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 2

Ingredients

• Whole wheat tortillas: 2 large
• Hummus: ½ cup (store-bought or homemade)
• Shredded carrots: ¼ cup
• Cucumber: ¼ cup, sliced
• Bell peppers (any colour): ¼ cup sliced
• Baby spinach or lettuce: ¼ cup
• Optional: avocado slices or olives

Method

1. Place tortillas flat on a clean surface or plate.
2. Evenly spread about ¼ cup of hummus on each tortilla.
3. Add shredded carrots, cucumber, bell peppers, and greens. Optionally, add avocado or olives for extra flavour.
4. Carefully roll each tortilla into a wrap, tucking in the ends to keep the filling inside.
5. Cut the wraps in half for easy handling and serve immediately, or pack them for lunch.

Nutrition Facts (per serving)

• Calories: ~250
• Protein: 6g
• Fibre: 5g
• Carbs: 30g
• Fat: 12g
• Vitamins A and C: High

Health Benefits

These wraps are rich in fibre, vitamins, and plant-based protein. Hummus adds heart-healthy fats, while fresh veggies provide essential nutrients, supporting digestion, immunity, and energy, making it a wholesome, well-balanced meal for active kids.

2. Vegan Mac And Cheese Recipe

This creamy, comforting vegan mac and cheese is a perfect example of vegan meals for kids that combine delicious flavours with wholesome, plant-based ingredients.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Elbow macaroni: 2 cups (use whole wheat or gluten-free if preferred)
• Olive oil: 1 tablespoon
• Potatoes: 1 cup, peeled and diced
• Carrots: ½ cup, peeled and diced
• Onion: ¼ cup, chopped
• Unsweetened plant-based milk: ½ cup
• Nutritional yeast: ¼ cup
• Lemon juice: 1 tablespoon
• Garlic powder: 1 teaspoon
• Onion powder: 1 teaspoon
• Sea salt and pepper to taste

Method

1. Boil macaroni according to package instructions. Drain and set aside.
2. In a saucepan, add potatoes, carrots, and onion. Cover with water and bring to a boil for about 10 minutes, or until the vegetables are soft.
3. Drain the veggies and transfer them to a blender. Add plant milk, nutritional yeast, lemon juice, garlic powder, onion powder, sea salt, and pepper. Blend until smooth and creamy.
4. Pour the sauce over the cooked macaroni and stir until it is fully coated. Warm over low heat if needed before serving.

Nutrition Facts (per serving)

• Calories: ~300
• Protein: 9g
• Fibre: 4g
• Carbs: 40g
• Fat: 10g
• Calcium and Vitamin B12: Present (with fortified plant milk)

Health Benefits

This dish sneaks veggies like carrots and potatoes into a cheesy-tasting sauce without dairy. It offers fibre, plant protein, and essential vitamins, making it a fun and nourishing meal for kids who crave creamy comfort foods.

Dinner Ideas

These simple, tasty dinner meals are great examples of vegan meals for kids, offering nutritious ingredients that the whole family can enjoy together.

1. Veggie Stir-Fry With Rice Recipe

This colourful veggie stir-fry with rice is a quick, delicious way to sneak in nutrients and please even the pickiest eaters.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Uncooked rice: 1 cup (brown or white)
• Sesame oil or olive oil: 1 tablespoon
• Broccoli florets: 1 cup
• Carrots: 1 cup, sliced
• Red bell pepper: 1, sliced
• Snap peas: ½ cup
• Low-sodium soy sauce or tamari: 2 tablespoons
• Syrup: 1 tablespoon (optional)
• Fresh ginger: 1 teaspoon, grated
• Garlic: 1 clove, minced
• Combine 2 tablespoons of water and 1 teaspoon of cornstarch for thickening.

Method

1. Prepare rice according to package instructions. Set aside and keep warm.
2. In a big wok or pan, heat the oil over medium heat. Add garlic and ginger; sauté for 1 minute. Add carrots, broccoli, bell pepper, and snap peas. Stir-fry for about 5–7 minutes until veggies are tender-crisp.
3. Mix soy sauce, maple syrup (if using), and cornstarch slurry. Pour over the veggies and cook for 2 more minutes, stirring until the sauce thickens slightly.
4. Spoon the veggie stir-fry over cooked rice and serve warm.

Nutrition Facts (per serving)

• Calories: ~320
• Protein: 7g
• Carbohydrates: 50g
• Fat: 9g
• Fibre: 5g
• Vitamin A, C, and Iron: Present

Health Benefits

This stir-fry is rich in antioxidants, fibre, and vitamins from a medley of vegetables. It provides essential nutrients and sustained energy when combined with rice, making it ideal for picky eaters.

2. Vegan Shepherd’s Pie

This hearty vegan shepherd’s pie is an excellent choice for vegan meals for kids, providing a comforting and veggie-packed dish that satisfies both their hunger and nutritional needs.

Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes | Servings: 6

Ingredients For The Filling

• Olive oil: 1 tablespoon
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Carrots: 1 cup, diced
• Green peas (fresh or frozen): 1 cup
• Corn kernels: 1 cup
• Cooked lentils: 1½ cups
• Tomato paste: 2 tablespoons
• Vegetable broth: 1 cup
• Thyme: 1 teaspoon
• Sea salt and pepper to taste

Ingredients For The Mashed Potato Topping

• Potatoes: 4 large, peeled and chopped
• Plant-based milk: ¼ cup
• Vegan butter or olive oil: 2 tablespoons
• Sea salt to taste

Method

1. Boil chopped potatoes until tender, about 15 minutes. Then, mash them with plant-based milk and vegan butter, and season with sea salt. Set aside.
2. Heat olive oil in a skillet. Sauté onion and garlic for 2 minutes. Cook for an additional 5 minutes after adding the carrots. Stir in peas, corn, lentils, tomato paste, broth, and thyme. Simmer until thickened, about 10 minutes.
3. Adjust the oven temperature to 375°F (190°C). Transfer the filling to a baking dish. Spread mashed potatoes evenly on top.
4. Bake for 20 minutes or until the top is slightly golden. Let it cool slightly before serving.

Nutrition Facts (per serving)

• Calories: ~320
• Protein: 11g
• Carbohydrates: 48g
• Fat: 9g
• Fibre: 8g
• Iron and Vitamin C: Present

Health Benefits

This vegan shepherd’s pie provides plant-based protein from lentils and a range of vitamins from mixed vegetables. The fibre-rich ingredients support digestion, and the potato topping adds comfort and energy, making it both nourishing and satisfying for children.

Snacks And Sides

These quick, nutritious snacks and side dishes are perfect examples of vegan meals for kids, keeping them energized and satisfied between meals.

1. Apple Slices With Peanut Butter Recipe

Apple slices with peanut butter make a quick and wholesome snack ideal for kids desiring something sweet and nutritious.

Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Servings: 2

Ingredients

• Apple (any variety): 1 large, sliced
• Natural peanut butter: 2 tablespoons
• Optional toppings: granola, chia seeds, raisins, or a drizzle of maple syrup

Method

1. Wash and core the apple. Slice it into thin wedges.
2. Arrange apple slices on a plate
3. Spread or dip as desired with peanut butter.
4. Add optional toppings for extra flavour and crunch.
5. Serve immediately or pack in a lunchbox with lemon juice to prevent browning.

Nutrition Facts (per serving)

• Calories: ~190
• Protein: 5g
• Carbohydrates: 22g
• Fat: 9g
• Fibre: 4g
• Vitamin C and Potassium: High

Health Benefits

This snack combines healthy fats, protein, and fibre, energizing kids. Apples support immune health with vitamin C, while peanut butter provides plant-based protein and essential minerals, making it a smart, satisfying option for growing children.

2. Fruit Kabobs

Fruit kabobs are a fun, colourful, and nutritious snack kids will love to help make and enjoy anytime.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 4

Ingredients

• Strawberries: 1 cup, hulled
• Banana: 1, sliced
• Pineapple chunks: 1 cup
• Grapes: 1 cup
• Kiwi: 1, peeled and sliced
• Wooden skewers (kid-safe blunt tips recommended)

Method

1. Wash the strawberries and grapes thoroughly.
2. Chop all the fruit into bite-sized pieces.
3. Carefully thread fruit pieces onto skewers in a fun, colourful pattern.
4. Repeat until all ingredients are used.
5. Serve immediately or chill for 10 minutes in the refrigerator.

Nutrition Facts (per serving)

• Calories: ~90
• Carbohydrates: 22g
• Fibre: 3g
• Sugars: 15g
• Vitamin C: 70% DV
• Fat: 0g

Health Benefits

Fruit kabobs aid digestion and support the immune system due to their high content of vitamins, antioxidants, and fibre.

They're a fun, hydrating way to enjoy natural sweetness without added sugar—ideal for growing kids who need energy and essential nutrients.

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Desserts Kids Will Love

Treat your little ones to vegan-friendly, sweet, and nutritious desserts without sacrificing flavour!

1. Banana Oat Cookies

With just a few ingredients, these chewy, naturally sweet cookies make a great lunchbox or after-school treat.

Prep time: 10 minutes | Bake Time: 15 minutes | Total time: 25 minutes | Servings: 10 cookies

Ingredients

• Bananas: 2 ripe
• Rolled oats: 1 cup
• Raisins or dairy-free chocolate chips: ¼ cup
• Cinnamon: ½ teaspoon (optional)

Method

1. Preheat oven to 350°F (175°C).
2. In a bowl, mash the bananas and combine the oats, chocolate chips, and raisins.
3. Scoop spoonfuls onto a lined baking sheet and flatten slightly.
4. Bake for 12–15 minutes until golden.
5. Cool before serving.

Nutrition Facts (per serving)

• Calories: 85
• Carbs: 16g
• Protein: 2g
• Fat: 1.5g
• Fibre: 2g
• Sugar: 6g

Health Benefits

Banana oat cookies are a wholesome snack rich in fibre, potassium, and natural sugars. They support digestive health, provide lasting energy, and satisfy sweet cravings without the need for added sugar. Great for kids and adults seeking a nutritious, low-fat, plant-based treat.

2. Avocado Chocolate Mousse Recipe

This rich, velvety mousse blends ripe avocado and cocoa for a decadent treat that’s naturally sweetened, dairy-free, and packed with nutrients—perfect for guilt-free indulgence.

Prep time: 5 minutes | Chill Time: 30 minutes | Total time: 35 minutes | Servings: 2

Ingredients

• Avocado: 1 ripe
• Cocoa powder: 2 tablespoons
• Maple syrup: 2 tablespoons
• Plant-based milk: ¼ cup
• Vanilla extract: ½ teaspoon
• Sea salt: ¼ teaspoon or to taste

Method

1. Blend all ingredients until smooth and creamy.
2. Chill for 30 minutes for the best texture.
3. Serve with berries or a dollop of coconut whipped cream.

Nutrition Facts (per serving)

• Calories: 180
• Carbs: 18g
• Protein: 2g
• Fat: 13g
• Fibre: 6g
• Sugar: 9g

Health Benefits

This mousse delivers healthy fats, fibre, and antioxidants. Avocados support heart health and glowing skin, while cocoa adds mood-boosting compounds.

Naturally sweetened and dairy-free, it's a guilt-free treat that satisfies chocolate cravings while nourishing your body with plant-powered goodness.

Tips For Picky Eaters

Picky eating is common among kids, but with creativity and patience, you can make mealtime more enjoyable and stress-free. Here are some helpful tips to encourage healthier eating habits:

1. Make Food Fun

Mealtime may be fun by using cookie cutters to cut out shapes of fruits and vegetables or by using ingredients to create cheerful faces. This encourages curiosity and enjoyment around food, especially for picky eaters (AAP, 2021).

2. Offer Choices

Presenting two healthy options empowers children and gives them a sense of control over their choices. Instead of asking, “What do you want?” try, “Do you want apple slices or carrot sticks?” (Harvard School of Public Health, 2020).

3. Involve Them in Cooking

Children who assist in preparing meals are more inclined to try them. Simple tasks, such as mixing, washing vegetables, or choosing toppings, foster ownership and curiosity around food (AAP, 2021).

4. Stick To A Routine

Consistent meal and snack times help children know what to expect. This helps establish healthy habits and supports improved appetite regulation over time (Centers for Disease Control and Prevention, 2021).

5. Keep Portions Small

Starting with small servings feels less overwhelming. Children can always ask for more, which gives them control and encourages a positive, low-pressure eating experience (Harvard School of Public Health, 2020).

6. Avoid Pressure

Forcing or bribing kids to eat often backfires. Encouragement and a calm environment help children feel safe exploring new foods (Ellyn Satter Institute, 2020).

7. Introduce New Foods Gradually

Pairing unfamiliar foods with well-loved favourites increases the chance of acceptance. Exposure over time yields better results than expecting instant ones (AAP, 2021).

Conclusion

Vegan meals for kids can be delicious and nutritious, offering a variety of flavours and nutrients to support their growth and development.

With creativity, it is easy to make plant-based meals fun and exciting for even the pickiest eaters. By incorporating a variety of ingredients and meal ideas, you can ensure your child enjoys healthy, wholesome food while maintaining a balanced, plant-based diet.

I trust you enjoyed this article about the Best Vegan Meals For Kids That They'll Love And Crave. Stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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