10 Simple Vegan Recipes for Kids

Veganism isn't just for adults; introducing kids to the concept of plant-based eating can be both fun and educational. Kids, with their growing bodies and adventurous palates, can enjoy a wide array of vegan meals that are not only nutritious but also appealing to their taste buds. Here are ten simple and delightful vegan recipes perfect for kids, which will hopefully inspire them to embrace a compassionate and sustainable lifestyle from an early age.

1. Peanut Butter Banana Bites

Starting with a quick and easy snack, these Peanut Butter Banana Bites are loved by kids for their simplicity and taste. Here’s what you’ll need:

• 2 Bananas
• ¹⁄₄ cup Peanut Butter
• ¹⁄₄ cup Vegan Chocolate Chips

Steps:

1. Peel the bananas and cut them into slices.
2. Spread peanut butter on one slice and sandwich it with another to form a "bite."
3. Melt the vegan chocolate chips in the microwave or using a double boiler.
4. Drizzle the melted chocolate over the banana bites.
5. Freeze until the chocolate sets, about 15 minutes.

💡 Note: If your child has a peanut allergy, substitute with almond or sunflower seed butter for a nut-free version.

2. Rainbow Pita Pizzas

Get the kids excited about eating vegetables with these colorful Pita Pizzas:

• Whole Wheat Pita Breads
• Tomato Paste or Vegan Pizza Sauce
• Vegan Cheese
• A variety of vegetables like bell peppers, tomatoes, and spinach for a rainbow effect.

Steps:

1. Preheat the oven to 400°F (200°C).
2. Spread tomato sauce over pita bread.
3. Sprinkle with vegan cheese and arrange vegetables to form a rainbow.
4. Bake for 10-15 minutes until the cheese is melted and bubbly.

These Rainbow Pita Pizzas can also be a fun project to create together, teaching kids about colors and different vegetables.

3. Chickpea Nuggets

Kids love their nuggets, and this vegan version made from chickpeas packs in protein and flavor:

• 1 can Chickpeas, drained and rinsed
• ¹⁄₂ cup Breadcrumbs
• ¹⁄₂ cup Nutritional Yeast
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• ¹⁄₂ tsp Salt

Steps:

1. Mash chickpeas in a bowl.
2. Add breadcrumbs, nutritional yeast, garlic, onion, and salt. Mix well.
3. Shape into nuggets and place on a baking sheet.
4. Bake at 375°F (190°C) for 20 minutes, flipping halfway through.

Serve with your kids' favorite dipping sauce for a fun and healthy meal option.

4. Smoothie Bowls

Smoothie bowls are a fantastic way to get kids to eat their fruits and perhaps sneak in some greens:

• 1 cup Frozen Berries or Bananas
• ¹⁄₂ cup Plant-Based Milk
• Toppings like chia seeds, nuts, granola, or fresh fruits.

Steps:

1. Blend the frozen berries or bananas with plant-based milk until thick.
2. Pour into a bowl and garnish with your chosen toppings.

Customizing smoothie bowls can be a creative process for kids, allowing them to pick their favorite toppings.

5. Vegan Mac ‘n’ Cheese

Everyone’s favorite comfort food can also be vegan:

• 250g Elbow Macaroni or other pasta
• 1 Sweet Potato
• ¹⁄₂ cup Nutritional Yeast
• ¹⁄₂ cup Vegan Butter
• ¹⁄₂ cup Plant-Based Milk

Steps:

1. Cook pasta according to package instructions.
2. Peel, cube, and boil the sweet potato until tender.
3. Blend sweet potato, nutritional yeast, vegan butter, and milk until creamy.
4. Combine sauce with cooked pasta and heat through.

💡 Note: For a creamier texture, you can add soaked cashews into the sauce before blending.

6. Tacos with Black Bean Filling

Tacos are a great way to introduce different flavors and textures to kids:

• 1 can Black Beans, drained
• ¹⁄₂ Onion, chopped
• 1 Avocado
• Corn Tortillas
• Tomatoes, Lettuce, and other toppings as desired.

Steps:

1. Sauté the onion until translucent.
2. Add black beans, spices like cumin, chili powder, and cook until heated.
3. Warm the tortillas and fill with beans, avocado, and other toppings.

7. Fruit and Veggie Muffins

These muffins are a clever way to incorporate vegetables into kids' diets without them noticing:

• 1 Carrot, Grated
• 1 Apple, Grated
• 1 cup Whole Wheat Flour
• 1 tsp Baking Powder
• 1/2 cup Plant-Based Milk

Steps:

1. Preheat oven to 375°F (190°C).
2. Combine flour, baking powder, and grated carrot and apple.
3. Add milk and stir until just combined.
4. Pour into muffin cups and bake for 15-20 minutes.

These muffins are moist and slightly sweet, making them an excellent option for breakfast or an on-the-go snack.

8. Lentil Sloppy Joes

Swap out the traditional meat for lentils in this American classic:

• 1 cup Dry Lentils
• ¹⁄₂ Onion, chopped
• 1 Bell Pepper, diced
• Vegan BBQ Sauce

Steps:

1. Cook lentils in water until soft, about 30 minutes.
2. Sauté onion and bell pepper.
3. Add lentils and BBQ sauce, stir, and simmer for 10 minutes.
4. Serve on buns with toppings like lettuce, tomatoes, and pickles.

9. Avocado Pudding

This rich and creamy pudding is made without dairy but retains all the indulgence:

• 1 Avocado
• 1/2 cup Cocoa Powder
• 1/4 cup Maple Syrup
• Plant-Based Milk as needed for consistency

Steps:

1. Blend all ingredients in a food processor until smooth.
2. Refrigerate for 30 minutes to set.
3. Serve chilled with toppings like crushed nuts or a dollop of coconut whipped cream.

Avocado pudding is a nutritional powerhouse, providing healthy fats and vitamins in a dessert that kids will adore.

10. Energy Ball Snacks

Energy balls are not only quick to make but also nutrient-dense, perfect for little hands:

• 1 cup Oats
• ¹⁄₂ cup Almond Butter
• ¹⁄₃ cup Honey or Agave
• ¹⁄₄ cup Vegan Chocolate Chips

Steps:

1. Mix all ingredients in a bowl.
2. Roll into bite-sized balls.
3. Refrigerate for at least 30 minutes to firm up.

Incorporating these vegan recipes into your child's diet can be a delightful journey of exploration, taste, and health. By providing these delicious and appealing options, you're not only promoting a vegan lifestyle but also teaching values of sustainability and compassion. Kids will enjoy the colorful, flavorful dishes, and over time, they might naturally gravitate towards these choices, creating a positive impact on their health and the environment.

Can these recipes be adapted for gluten-free diets?

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Yes, most of these recipes can be easily adapted. Substitute regular flour with almond or coconut flour, use gluten-free oats or pasta, and ensure that all other ingredients are gluten-free. Always check labels for cross-contamination.

How can I ensure my kids get enough protein on a vegan diet?

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Ensure your child’s diet includes a mix of legumes, tofu, tempeh, edamame, nuts, seeds, and whole grains. These recipes already incorporate many of these elements, providing a well-rounded source of protein.

What if my child doesn’t like the taste of vegan foods?

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Introducing new foods can take time. Start with familiar flavors like fruits, vegetables, and familiar textures. Gradually introduce vegan versions of their favorite dishes. Taste preferences can develop over time with repeated exposure.