Looking for tasty, plant-based meals that your kids will love? You're in the right place. While some might think a vegan diet isn't kid-friendly, this article aims to prove otherwise.
A well-balanced vegan diet can be both delicious and nourishing for your children. It's all about choosing the right ingredients and recipes.
Here are five simple vegan recipes to introduce to your family table. They're nutritious, delicious, and fun to make. So, let's jump right in … shall we?
1. Vegan pancake
Who can resist the call of a stack of fluffy pancakes on a lazy weekend morning? Well, here’s a recipe that's not only delicious but also vegan and kid-approved!
- 1 cup of whole-grain flour
- 2 tbsp of sweetener (like maple syrup)
- 1 tbsp of baking powder
- 1/2 tsp of salt
- 1 tbsp vanilla extract
- 1 tbsp of vegetable oil
- 1 cup of plant-based milk (almond, soy, oat, etc.)
- Optional toppings: fresh fruits, vegan chocolate chips, or nuts
- Mix the flour, baking powder, and salt in a bowl.
- Add the plant-based milk, sweetener, and vanilla extract.
- Whisk the ingredients together until combined.
- Preheat your non-stick pan with a little oil over medium heat.
- Spoon the liquid mixture onto the heated surface, forming pancakes of your desired size.
- Cook for about 3-5 mins until small bubbles appear on the surface.
- Flip and cook until golden brown.
- Serve warm with your favorite toppings.
Tip: Involve your kids in choosing (and even adding) their own toppings, and you’ll turn breakfast into an exciting occasion. Plus, knowing they're eating something they helped “prepare” might encourage them to clear their plates. Enjoy!
2. Rainbow veggie pizza
Pizza and kids — a match made in heaven! With this recipe, your kids won't just enjoy their meal, they'll also love helping out in the kitchen.
- 1 lb (450g) whole-grain pizza dough
- Vegan cheese
- Vegan pizza sauce (you can buy this pre-made or make your own)
- A variety of colorful veggies (think bell peppers, cherry tomatoes, purple onions, spinach, corn, etc.)
- Dried Italian herbs
- Preheat your oven to about 400°F (200°C).
- Roll out your whole-grain pizza dough on a pizza stone or a baking sheet.
- Spread an even layer of vegan pizza sauce on the dough.
- Invite your little helpers to arrange their rainbow of veggies on top. Make it fun — let them create patterns, faces, or whatever sparks their creativity.
- Sprinkle the vegan mozzarella cheese on top, followed by a sprinkle of Italian herbs.
- Bake the pizza until the edges are golden and the cheese is bubbly.
- Let it cool a bit before slicing and serving.
3. Vegan mac and cheese
Yes, you read it right. Mac and cheese — vegan style! This recipe provides all the creamy, cheesy goodness of traditional mac and cheese, but without the dairy. It’s the perfect meal for a “perfect” family dinner.
- 2 cups of whole-grain macaroni
- 1 cup of raw cashews, soaked and drained
- 1 cup of plant-based milk
- 1/4 cup of nutritional yeast
- 1 teaspoon of turmeric
- 1 teaspoon of garlic powder
- Salt and pepper to taste
- Optional: Steamed broccoli or peas for added green goodness
- Cook the macaroni, drain, and set aside.
- In a high-speed blender, combine the soaked cashews, plant-based milk, nutritional yeast, turmeric, garlic powder, salt, and pepper.
- Blend until smooth.
- Pour the cashew "cheese" sauce over the cooked macaroni.
- Stir until well combined.
- Mix in the steamed veggies (optional).
- Serve warm.
4. Chickpea nuggets
This recipe is a vegan alternative to traditional chicken nuggets. It’s crunchy, flavorful, and loaded with nutritional ingredients.
- 1 can of chickpeas, drained and rinsed
- 1/2 cup of whole-grain breadcrumbs
- 1/2 cup of oat flour
- 1/2 cup of unsweetened plant-based milk
- 1 tsp of garlic powder
- 1 tsp of onion powder
- Salt and pepper to taste
- For coating: extra whole-grain breadcrumbs
- Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper.
- In a food processor, combine the chickpeas, breadcrumbs, oat flour, plant-based milk, garlic powder, onion powder, salt, and pepper.
- Pulse until everything is well mixed, but still a bit chunky.
- Shape the mixture into nuggets and roll each one in the extra breadcrumbs.
- Arrange the nuggets on the prepared baking tray.
- Bake for 20-25 minutes or until golden brown, turning halfway through for even cooking.
- Serve with your kids' favorite dipping sauce!
5. Chocolate avocado pudding
Saving the best for last, let’s wrap up the list with a treat. This chocolate avocado pudding isn’t just healthy, but it’s richly creamy.
- 2 ripe avocados
- 1/4 cup of unsweetened cocoa powder
- 1/4 cup of sweetener of choice (like maple syrup)
- 1/2 tsp of vanilla extract
- A pinch of salt
- Fresh berries or chopped nuts for topping (optional)
- Halve and pit the avocados.
- Scoop out the avocado flesh into a blender or food processor.
- Add the cocoa powder, sweetener, vanilla extract, and salt.
- Blend until the mixture is completely smooth and creamy.
- Divide the pudding among small cups or bowls.
- Chill in the fridge for at least 1 hour before serving.
- When ready to serve, top with fresh berries or chopped nuts if desired.
There you have it — five kid-friendly vegan recipes that are sure to win over your kid’s taste buds. Try these out, and you might be surprised at how much they enjoy these nutritious twists on their favorite dishes. And who knows, you might discover one or two new family favorites!
About the Creator
Neve Blair is a writer and adventurer who enjoys exploring the world and all that it has to offer. She loves learning about new cultures, trying different foods, and practicing healthy living habits.