19 Kid-Friendly Plant-Based Recipes (2024)

Give your kids something they will actually like! From extra crispy tofu nuggets to creamy mac & cheese, these recipes are kid-approved.

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Vegan Recipes for Kids

When I was a kid, I hated everything - especially sauces. Today, I give ketchup and well-rounded, plant-based recipes a pass.

Took me awhile to get there.

According to WebMd, children may be picky eaters, or now known as “selective eaters,” due to smell, texture, or taste sensitivities.

Keeping that in mind, every kid will have their own preferences, dislikes, and their fondness for familiar foods.

It’s a great idea to experiment, using dishes they already like and making small tweaks along the way.

For example, if they love mac and cheese, maybe throw in veggie bacon made of mushrooms.

Or, if they can never get tired of peanut butter and jelly sandwiches, opt for natural peanut butter, crushed raspberries, and a drizzle of honey or date syrup.You can even keep it simple with a side of toasted baguette and a garlic butter dip.

Additionally, if you’re concerned your child is not consuming a well-rounded diet, speak with your child’s pediatrician to check for nutritional deficiencies.

Vegan Recipes for Kids

10-Ingredient Dairy-Free Mac and Cheese

Insanely creamy, rich, and a dish that just keeps on giving - this plant-based mac and cheese recipe will have your kids asking for more! Who would have thought, raw cashews are the best base for any plant-based, homemade cheese sauce.

Oil-Free Vegan Fried Rice

Oooh, gimmie! A kid-crowd-friendly dish that uses affordable and accessible ingredients.Yeah, this is the kind of recipe anyone can get behind. The best part about this recipe is that it’s adjustable.

Black Bean Tofu Burger Recipe

Mushy, flat, and reeks of “healthy food”? Nope!This one has a variety of textures and a depth of flavor. Using tofu, beans, and mushrooms - this is the veggie burger your kids have been thinking about. Just make sure to pile on the fries on the side.

Vegan Puerto Rican Spaghetti

If you and your family are into Puerto Rican flavors, they're going to love this recipe! It's incredibly taste, while adding plant-based protein with vegan ground "beef."

Easy Vegan Mushroom Bacon

Kids are craving something savory, crispy, that can perfectly co-exist with a mountain of scrambled tofu? Give ‘em mushroom bacon. Before you say, “ahh but it’s mushroom.”Yes, it’s mushroom, but it’s hands-down the best veggie bacon I have ever had. And it takes just 5 ingredients. Smoky, peppery, with a touch of maple, everyone’s going to enjoy this one.

Baked Zucchini Fries

Potato fries are cool, but if you’re looking to switch things up and get a crisp out of veg, zucchini fries are definitely the way to go.Give the kids their favorite sauces and dips and let ‘em dunk their zucchini fries. You get to give them veggies and they get to have their fun dips - sounds like a win-win to me.

Crispy Buffalo Cauliflower Wings

The best way to get your kids to eat vegetables? Well, cover in something that makes it look like something else. These buffalo cauliflower wings are perfectly tender inside and crunchy on the outside.

Quick and easy, here’s a PB&J sandwich that’s perfect for lunchtime or as a snack. My advice: use natural peanut butter, thick slices of whole wheat bread, and homemade raspberry jam.We’re taking the traditional PB&J sandwich and making it even better.

Vegan Butter Chicken (Murgh Makhani)

Thinking about introducing something new to your kids? This might be a good start. The veggies and spices are blended into a thick, creamy sauce that they’ll never even suspect.Opt for a side of brown rice for a touch of fiber and added nutrients.This easy Indian recipe will give your kids something new to test their palates.

Extra-Crispy Baked Tofu Nuggets

Baked, crispy, and dunkable - these tofu nuggets are that meal that everyone can get behind. Because they are mild in flavor, they can be tossed and dipped in anything you want. Personally, I still go for a pool of ketchup.

How To Make Vegan Banana Pancakes

The texture of bananas can be offputting, I totally understand. If they aren’t blended, whipped into ice cream, or fried...they can be a bit mushy.So, just like everything else here, let’s just throw them into a stack of thick, gluten-free pancakes made of oat bran.

Oat Bran Pancakes

If you're craving something sweet for breakfast, go for a stack of fluffy & soft Oat Bran Pancakes made with just 8 ingredients. 100% plant-based and easy to make!

3-Ingredient Strawberry Mint Popsicles (Dairy-Free, Sugar-Free)

Homemade strawberry mint popsicles are the perfect summertime treat! We’re making these refined sugar-free, dairy-free, vegan & with only 3 Ingredients.

Mushroom Lentil Loaf

Let’s crank on the oven for an umami-blasted Mushroom Lentil Loaf made with plant-based ingredients! Made with juicy mushrooms, protein-packed lentils, spices, and topped with a sweet-and-savory glaze

3-Ingredient Plant-Based Applesauce

This sweet treat is 100% plant-based using ingredients including crispy, red fuji apples, dates, and a dash of cinnamon.Have it warm or cold - the choice is theirs.Personally, I like to have it warm during the colder seasons and chilled during the summer.

Cannellini Bean Burgers

Cannellini bean burgers are delicious to serve kids and easy to make for you. We're working with pantry-friendly ingredients, meaning we're limiting the prep work!

Crispy Air Fryer Tofu Nuggets

Air fryer tofu has never been easier! If you’re looking for a crunch, you’re in for a treat. With just SEVEN ingredients and air-fried in 20 minutes.

Vegan Creamy Chickpea Pasta with Spinach

A plant-based take on the beloved meat sauce, we’re using mushrooms to achieve a meaty-texture and umami flavor.Use their favorite pasta sauce and hide the veggies! They don’t like a chunky pasta sauce? Blend it up.

Need to take lunch with you? Check out our Vegetarian Packed Lunch Ideas.

Tried a dish from this 19 Kid-Friendly Plant-Based Recipes list?

Please leave a comment below, share it, rate it or tag a picture @plantbasedandbroke on Instagram and hashtag it #plantbasedandbroke. Show off that creation with us

19 Kid-Friendly Plant-Based Recipes (2024)

FAQs

What are healthy plant-based foods for kids? ›

Vegetables, including potatoes, green beans, carrots, and peas, are all good choices. They should be thoroughly cooked and mashed. Fruits, such as mashed bananas, avocados, peaches, or applesauce.

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How to eat a plant-based picky eater? ›

Start out with simple recipes that are known to be popular even amongst picky eaters, like chili and other soups, fruit, and grain- and potato-based dishes. For vegetables you're picky about, try different methods of preparing them. If you don't like raw broccoli, try steaming, blanching, or roasting it.

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Can children thrive on a plant-based diet? ›

A review of research papers published in the journal Nutrition Research in 2021 said “vegan children showed normal growth and were less often obese” and that “a well-planned vegan diet using supplementation is likely to provide the recommended amounts of critical nutrients to provide for normal progression of height ...

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What 5 foods do you eat that are plant-based? ›

Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods.

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What happens to your body when you only eat plant-based food? ›

A plant-based diet reduces your risk for other diseases too.

The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

Can you live off of plant-based food? ›

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

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What is the downside of a plant-based diet? ›

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

Learn More Now ›

What are 30 plant-based foods? ›

Strawberries, blueberries, raspberries, tomatoes, carrots, cucumbers, apricots, sweet potatoes, peaches, plums, melons, eggplant, lemons, lettuce, green beans, kale, broccoli, Brussels sprouts, cabbage, spinach, corn, Swiss chard, celery, beets, onions, cauliflower, cherries, bananas, mushrooms, parsnips, turnips, ...

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What are the most filling plant-based foods? ›

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

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What are plant-based foods for kids? ›

Steamed veggies: favourites include carrots, peas, corn, green beans and broccoli. Mashed potato or sweet potato. Whole grains and whole grain products, including brown rice, quinoa, whole wheat pasta and whole grain breads. Plant proteins: beans (well cooked), lentils, tofu, and veggie burgers.

What do vegan kids drink? ›

Whole milk and full-fat dairy products are a good source of calcium, but suitable alternatives for vegan children include: unsweetened calcium-fortified plant- based milks, such as soya drinks, from the age of 1 as part of a balanced diet (rice milk is not suitable for children under 5 years)