14 Easy Vegan Lunch Ideas For Your Kids In 2023

Table of Contents

14 Easy Vegan Lunch Ideas For Your Kids

This list of 14 excellent vegan lunch meals is perfect if you're seeking vegan lunch ideas for home or school. In one location, there are so many wonderful vegan sandwiches, salads, wraps, and more!

1. Mango And Mint Rice Paper Rolls

Prep time: 20 minutes | Total time: 20 minutes | Servings: 6

Ingredients For The Rice Paper Rolls

Vietnamese rice paper: 6 sheets
Avocado: 1
Cucumber: 1
Small carrots: 3
Mango: 1
Green onions, cut into rings: 3
Purple cabbage, cut into thin strips: 1 cup
Radishes thin slices: 6
Cup fresh mint: 1 cup
Cut into thin strips lettuce: 2-3 cups
Cups cooked glass noodles: 1-1½ cups

Ingredients For The Fried Sesame Tofu (Optional):

Block firm tofu: 7 oz.
Sesame oil: 1 teaspoon
Soy sauce: 1 tablespoon
Sesame seeds: 1 tablespoon

Ingredients For The Peanut Dipping Sauce:

● Cup chunky peanut butter: ¼ cup
● Soy sauce: 2 teaspoons
● Minced Garlic: 1 clove
● Warm water: 3-4 tablespoons
● Sriracha sauce: ½ teaspoons

Method

Avocado, carrots, mango, lettuce, and purple cabbage should all be cut into stripes.
Fill a shallow basin with water and dip the rice papers in it so that they are moderately moist on both sides once you've finished chopping the vegetables. Don't soak them for too long or they'll get too soft.
To begin, prepare the tofu (which is optional but really tasty), In a medium-sized skillet, heat the sesame oil and cut the tofu into thin strips (approximately 0.10 inch thick). Cook for about 4 minutes, or until the tofu is golden and crispy, adding the tofu and soy sauce as needed. Cook for another minute after adding the sesame seeds.
After the rice papers have been soaked, fill them with the vegetables and tofu and wrap them like a burrito. I think it's best to put the filling in the center, then roll it up and fold the two side flaps in.
Then create the dipping sauce with peanuts, Combine the peanut butter, soy sauce, garlic, warm water, and sriracha sauce in a medium mixing bowl.
With the peanut dipping sauce, serve the rice paper rolls. You can enjoy the Rice Paper Rolls with your kids!

2. Sandwich With Chickpea Salad

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

Ingredients

Chickpeas: 1 can
Vegan mayo: 3 tablespoons
Lemon juice: 2 teaspoons
Garlic powder: 1 teaspoon
Chopped red onion: ¼ cup
Chopped celery: ¼ cup
Bread: 4 slices
Salt and pepper to taste
Toppings of choice

Method

Chickpeas should be drained and rinsed. Add to a mixing bowl and mash with a fork until desired texture is achieved.
Combine the remaining ingredients in a mixing bowl. If you want more wetness, add additional vegan mayo, and season with salt and pepper to suit.
Put together your sandwiches! Toss in some lettuce, tomato, cucumber, avocado, or whatever else you choose.
Refrigerate for up to three days. It can be a great vegan lunch Idea for you and your family

3. Mexican Quinoa

Prep time: 5 minutes | Cook time: 20 minutes | Servings: 4

Ingredients

Red onion chopped: 1 small
Garlic, minced: 3 cloves
Bell peppers, chopped: 2
Quinoa, uncooked and pre-rinsed: 1 cup
Vegetable broth: ½ cup
Canned diced tomatoes: 3 cups
Can black beans: 15 oz. can
Frozen corn: 2 cups
Paprika powder: 1 tablespoon
Cumin: ½ tablespoon
Juice of one lime
Green onions: 2
Fresh parsley, chopped: 1 cup
Salt to taste
Black pepper to taste
Red pepper flakes
Avocado to serve

Method

In a large saucepan or skillet, heat the oil and sauté the onion for 2-3 minutes, or until transparent. Then, on high heat, add the garlic and bell pepper and sauté for another 2 minutes.
Except for the lime juice, green onions, and parsley, combine the remaining ingredients.
Cook for 20 minutes with the lid on. Because the temperature can fluctuate, check with a wooden spoon every now and then to make sure your quinoa isn't burning or sticking to the bottom of the pan. Reduce the heat if this is the case.
Season with salt, pepper, and red pepper flakes after adding the lime juice, green onions, and parsley. Serve with a dollop of avocado on top.

4. Fritters With Vegetables And Potatoes

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 12

Ingredients For The Vegetable Potato Fritters

Red lentils: 3/4 cup
Red onion, chopped: 1
Garlic: 2 cloves
Raw Potatoes: 2
Carrot: 1
All-purpose flour: 5 tablespoons
Smoked paprika powder: ½ teaspoon
Regular paprika powder: 1 teaspoon
Marjoram: 1 teaspoon
Pinch of Salt
Black pepper to taste

Ingredients For The Sriracha Mayonnaise

Vegan mayonnaise: 3 tablespoons
Tomato paste: 1 teaspoon
Garlic powder: 1 teaspoon
Smoked paprika powder: ½ teaspoon
Pinch of salt
Black pepper to taste
Sriracha sauce to taste

Method

Cook the red lentils according to the package directions. Potatoes and carrots should be peeled and grated.
Combine them with the cooked red lentils, garlic, onion, flour, and spices in a large mixing dish and toss well.
In a big pan, heat some oil and add roughly 1 ½ heaping tablespoons for each fritter. Cook for three to four minutes on each side in a nonstick skillet over medium heat. You can also bake them instead of frying them to make an oil-free variation (about 20 minutes, flipping halfway).
Combine all ingredients for the vegan sriracha mayonnaise and whisk well.
Serve the fritters with sriracha mayonnaise and a green salad. Hope your kids will enjoy it very much!

5. Spring Rolls With Vegan Salad

Prep time: 10 minutes | Cook time: 0 minutes | Servings: 8

Ingredients

Paper wrappers: 8
Lettuce leaves: 8
Red bell pepper: 1
Carrots: 2
Red cabbage thinly sliced: 1 cup
Rice vermicelli cooked noodles: 3 oz.
Prepared or homemade peanut sauce for dipping
A handful of fresh cilantro
A handful of fresh basil

Method

Prepare all of your vegetables and arrange them in a buffet-style arrangement so they're ready to serve. You may substitute any other vegetables you choose. Chicken, shrimp, beef, or tofu can also be included.
Fill a big bowl halfway with warm water and soften the rice paper by dipping it in for 5 to 10 seconds at a time. If your rice paper is cracking, it has most likely been dipped in water for an extended period of time.
Place the rice paper on a flat surface after removing it from the water.
Layer your veggies starting with the lettuce, then the cabbage, bell pepper, carrot, and rice vermicelli noodles, starting at one end of the rice paper and working your way to the other.
Layer your vegetables on one end of the rice paper, starting with the lettuce and working your way up to the cabbage, bell pepper, carrot, rice vermicelli noodles, cilantro, and basil.
Fold the rice paper end over the vegetables once and tuck the edges in. Once the edges have been tucked, keep rolling and tucking in the edges as closely as possible without ripping the paper until the seam is sealed.
Serve right away with a dollop of peanut sauce!

6. Sesame Noodles With Vegetables

Prep time: 10 minutes | Cook time: 14 minutes | Servings: 4

Ingredients

Brown rice spaghetti: 12 oz.
Shelled edamame: 1 cup
Shredded carrots: ¾ cup
Thinly sliced red bell pepper strips: ¾ cup
Sesame oil: 3 Tablespoon
Minced fresh garlic: 2 tablespoons
Coconut aminos: ⅓ cup
Rice vinegar: ½ tablespoon
Chilli paste: 1 teaspoon
Toasted sesame seeds: 2-4 tablespoon
Crushed red pepper flakes as much as preferred
Sliced green onions as much as preferred

Method

Begin by bringing 3 quarts of water to a boil.
Prepare all of your vegetables while the water is heating up: mince the garlic, slice the red pepper and green onions, remove the edamame from their shells, shred the carrots if you didn't buy them already shredded. Set aside all of the vegetables until you're ready to use them.
Set the timer for 11 minutes after adding gluten-free spaghetti noodles to boiling water, as directed on the package. (If you're using a different brand of pasta, follow the package recommendations.)
Combine sesame oil and minced garlic in a large skillet or Dutch oven. Cook, stirring occasionally until the garlic is aromatic and just beginning to brown.
Stir in the coconut aminos, rice vinegar, and chilli paste with a skillet-safe spoon.
Stir together the edamame, shredded carrots, and sliced red peppers in the skillet. Cook for 3 minutes over medium heat to combine flavours and reheat the vegetables. Turn the heat off.
Add the gluten-free spaghetti noodles to the skillet after draining them. Stir until all of the noodles are coated with sauce and the vegetables are well distributed.
If preferred, top with toasted sesame seeds, red pepper flakes, and green onions.
Serve with a side of sesame seeds, red pepper flakes, and green onions for everyone to add to their liking. My kids love it very much.

7. Vegan Chicken Salad With Pickles

Prep time: 10 minutes | Cook time: 5 minutes | Servings: 2

Ingredients For The Dressing

Vegan mayo: ¾ cup
Mustard: 1 Tablespoon
Pickle juice from a jar of dill pickles: 1 Tablespoon
Salt or more to taste: ½ teaspoon
Garlic minced: 1 clove

Ingredients For The Salad

Bag soy curls: 8 ounce
Diced dill pickles: ½ cup
Celery diced: 4 stalks
Green onions sliced: 4
Large handful of parsley

To serve:

Pretzel buns
Lettuce
Avocado

Method

To create the dressing, combine all of the dressing ingredients in a small bowl and whisk to combine.
Remove from the equation.
To make the salad, place the cooked protein in a large mixing dish.
Green vegetables, such as celery, onions, pickles, and parsley, should be chopped.
Pour the dressing over the items and toss to combine.
Serve! This is delicious in a large pretzel bun with lettuce and avocado, but it's also delicious in a wrap or on its own!

8. Tijuana Torta

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

Ingredients

Can black beans: 15: ounce
Prepared salsa: 3 tablespoons
Chopped pickled jalapeno: 1 tablespoon
Ground cumin: ½ teaspoon
Ripe avocado: 1
Minced onion: 2 tablespoons
Lime juice: 1 tablespoon
Long baguette: 16: to 20-inch
Shredded green cabbage: ⅓ cups

Method

In a small bowl, combine the beans, salsa, jalapeño, and cumin. In a separate small bowl, mash the avocado with the onion and lime juice.
Baguette should be cut into four equal lengths. Each component should be cut in half horizontally.
Remove the majority of the soft bread from the center, leaving only the crust. The bean paste, avocado combination, and cabbage should be evenly distributed among the sandwiches. Serve by halves each one.

9. Lentil And Bean Salad

Prep time: 7 minutes | Cook time: 18 minutes | Servings: 2

Ingredients

Dried red lentils: ¾ cup
Kidney beans: 1 can
Red bell pepper: 1
Spring onions: 3/4
Salt and pepper to taste

Optional

Garlic: 2 cloves
Tomato puree: ½ cup
Wholegrain bread: 2 slices

Method

If using dried red lentils, follow package directions (or simply combine 1 part red lentils with 1.5 parts water and a pinch of salt in a pot). Bring to a boil, then reduce to low heat and cook the lentils for 12-15 minutes, depending on how soft you prefer them. When the lentils are done, season with a bit of extra salt. Alternatively, for added flavour, boil them in vegetable broth).
Meanwhile, chop the bell pepper and spring onions. Grate the garlic as well.
Toss all of the ingredients, including the lentils and beans, into a large mixing bowl.
Finally, if used, pour in the tomato sauce (as much as you like), stir well, taste, and season as needed.

10. Curried Squash Soup

Prep time: 10 minutes | Cook time: 25 minutes | Servings: 6

Ingredients

Olive oil: 1 tablespoon
Butternut squash, peeled, deseeded and diced: 1
Diced carrot: 200g
Curry powder containing turmeric: 1 tablespoon
Red lentil: 100g
Low-sodium vegetable stock: 700ml
Reduced-fat coconut milk: 1 can
Coriander and naan bread to serve

Method

Another delicious vegan lunch idea for your kids. In a large saucepan, heat the oil, then add the squash and carrots. Cook for 1 minute, then whisk in the curry powder and cook for another 1 minute.
Stir in the lentils, vegetable stock, and coconut milk until thoroughly combined. Bring to a boil, then reduce to low heat and cook for 15-18 minutes, or until everything is cooked.
Blitz in a food processor or with a hand mixer until fully smooth. Season to taste and serve with naan bread and chopped coriander on the side.

11. Spinach Noodles Soup

Prep time: 2 minutes | Cook time: 7 minutes | Servings: 2

Ingredients

Vegetable broth: 3 cups
Mini noodles: ½ cup
Canned white beans: ½ cup
Fresh baby spinach: 1 cup
Any seasoning to taste garlic, pepper, etc

Method

Bring the broth to a boil in a medium-sized pot over high heat.
Cook for 5 minutes after adding the noodles (or adjust the time to the noodle you are using – just take 2 minutes off the recommended cooking time.)
Add the beans to the pot. Cook for 2 minutes more, or until the noodles are soft.
Remove the pot from the heat, add the spinach, and cover until wilted. Season to taste with salt and pepper.
Warm it up before serving!

12. Vegan Pizza

Prep time: 2 minutes | Cook time: 2 minutes | Servings: 1

Ingredients

Flour: ½ cup
Baking powder: ¼ teaspoon
Baking soda: ⅛ teaspoon
Salt: ¼ teaspoon
Garlic powder: ¼ teaspoon
Basil: ¼ teaspoon
Water: ⅓ cup
Olive oil: 1 tablespoon
Apple cider vinegar: ¼ teaspoon
Pizza sauce: 2 tablespoons
Vegan cheese: ¼ cup
Sliced cherry tomato: 1
Pinch of dried oregano, parsley, or basil

Method

Combine the flour, baking powder, baking soda, salt, garlic powder, and basil in a big, wide cup.
Combine the water, olive oil, and apple cider vinegar in a mixing bowl.
Microwave for 30-45 seconds, or until the top appears dry and crumbly.
On top of the dough, spread the pizza sauce, then top with the cheese and dried herbs.
1 minute and 30 seconds more in the microwave Check to check if the crust has fully baked. If the dough is still doughy, microwave for 15 seconds at a time until it is cooked.
Allow for a minute of cooling before eating.

13. Crab Cakes

Prep time: 15 minutes | Cook time: 5 minutes | Servings: 8

Ingredients

Cooked chickpeas: 2 cups
Artichoke hearts in brine drained and roughly chopped: 2 cans
Chopped red onion: ½ cup
Minced garlic: 2 cloves
Fresh lemon juice: 3 teaspoons
Celery chopped: 1 stalk
Dijon mustard: 2 teaspoons
Chopped parsley: ¼ cup
Chopped dill: 3 tablespoons
Panko bread crumbs: 1 cup
Vegan Worcestershire sauce: 2 teaspoons
Paprika: 2 teaspoons
Salt to taste
Black pepper to taste

Method

Heat some oil in a pan and cook the chopped onion for 2 minutes. After adding the garlic, cook for another minute. Remove from the equation.
In a large mixing bowl, mash the chickpeas with a fork. To add more texture, leave them partially intact. Season with salt and pepper the other ingredients (including the sautéed onion and garlic).
Make a total of eight vegan crab cakes.
In a large pan, heat some oil and sauté them for about 2-3 minutes on each side over medium heat, or until they're gently browned.

14. Walnut And Lentil Bolognese

Prep time: 30 min | Cook time: 55 min | Servings: 8

Ingredients

Extra virgin olive oil: 2 tablespoons
Grated carrots: 1 cup
Minced celery: 1 cup
Finely minced, yellow onion: 1 cup
Minced large garlic: 4 cloves
Chopped walnuts: 1 cup
Dried lentils: 1 cup
Sea salt to taste
Water: 6 cups
Good quality marinara: (24) oz. jar
Garlic powder: 1 teaspoon
Italian seasoning: 1 teaspoon
Cooked wide pasta noodles, such as pappardelle.
Vegan parmesan cheese

Method

Heat the olive oil in a large saucepan or braiser over medium heat. Cook, stirring occasionally, until the carrots, celery, and onions are soft about 6 minutes. Cook for 1 minute more, or until the garlic is fragrant.
Add the walnuts and lentils, as well as the salt, water, marinara sauce, garlic powder, and Italian spice, and bring to a boil over high heat, stirring constantly.
Reduce the heat to medium-low and cook, stirring periodically, for 45 minutes, or until the sauce thickens.

Conclusion

Although a vegan diet is generally healthy, it may deprive you of some nutrients such as protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D if you exclude animal protein. I hope all these vegan lunch ideas will cover the daily nutrition facts of your child.

I trust you enjoyed this article about the 14 Easy Vegan Lunch Ideas For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

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Do you have any questions or ideas? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on the 14 Easy Vegan Lunch Ideas For Your Kids, in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.