What are healthy plant based foods for kids?

At 6 to 8 months, you can begin introducing other plant-based foods: 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.

What are the 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, ...

What are 5 plant-based foods?

Leafy greens, broccoli, carrots, Brussel sprouts, cauliflower, sweet potatoes, squash, bell peppers, cucumbers…the more, the merrier! Whole grains: many whole grains are a vital source of protein and fiber.

Is it OK for kids to cook?

Your child can start cooking as early as 18 months or 2 years old . Real cooking skills can be taught to toddlers, depending on the child's maturity and the parent's supervision. At Kids Cook Real Food ™ , we teach bananas and butter knives, starting officially at age 2.

Should a 12 year old be allowed to cook?

If you've been introducing your kids to cooking skills over the years, by the time they're teenagers they'll have the ability to do anything an adult can do in the kitchen (dads too!). They can plan, shop for, and cook a full meal for the family.

What do 10 year old kids like to eat?

A standard 10 year old should be willing to eat anything put in front of them. However, a picky 10 year old would probably prefer a few foods over others. This includes pizza, mac and cheese, hot dogs, ice cream, chicken nuggets, hamburgers and grilled cheese .

What are plant-based foods for kids?

Including energy and nutrient-dense foods such as avocados, vegetable oils, seeds, nut butters or ground nuts, tofu and pulses (beans, lentils, soya beans, chickpeas, hummus) can help increase the nutrient and energy density of vegan diets for children.

Is a plant-based diet ok for children?

It's perfectly healthy for infants, toddlers, and older children to eat a plant-based, vegetarian, or vegan diet . Milk-based drinks: When it comes to milk-based drinks, babies should only drink breast milk or formula in their first year.

What are plant foods for kids?

If your child is vegetarian or vegan, they can get protein from beans, lentils, chickpeas, tofu, nuts and wholegrains . For example, your child could eat legume-based dishes like dahl, or you could add nuts to salads. If your child is vegetarian but not vegan, they can also get protein from dairy foods and eggs.

Is a plant-based diet good for kids?

A plant-based diet that includes eggs and dairy ensures your child will have the necessary nutrients for healthy growth . An egg- and dairy-free vegan diet can also be healthy and complete, if sources of vitamin B-12, calcium, zinc, vitamin D and iron are maximized.

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.

(This post may have affiliate links. Please see my disclosure.)

Jump to:

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