20 Easy And Healthy Kid-Friendly Vegan Recipes

Easy And Healthy Kid-Friendly Vegan Recipes

Image: Shutterstock

Veganism is a dietary practice where individuals abstain from eating animals and animal products, including milk and dairy products, and consume a plant-based diet. While a vegan diet holds some benefits, it may pose risks of nutrient inadequacy or deficiency when not planned properly.

Being a vegan parent, you would want to give a well-planned diet to your child. Yet, you may worry if your child is getting all the nutrients they need to grow and develop. This post brings you 20 delicious, easy-to-prepare vegan recipes for children that will delight them and help meet their nutritional needs.

 20 Healthy Vegan Recipes For Children

Here’s a list of 20 mouth-watering vegan recipes for your child that are convenient for you to prepare.

1. Tofu delight sandwich

Tofu delight sandwich

Image: Shutterstock

You will need:

  • 2 whole wheat bread slices
  • 2 thick semi-slices of tofu
  • 1 red onion (thinly sliced)
  • 1 tomato (sliced)
  • 2 lettuce leaves
  • 2tbsp vegan mayo
  • ½ tbsp Italian seasoning mix
  • 1tbsp olive oil

How to prepare: 

  1. Heat olive oil in a skillet over medium heat and fry tofu slices until they turn crisp and lightly golden on the outside. Turn off the heat and set the skillet aside.
  2. Spread vegan mayo on one slice and sprinkle some Italian seasoning on it.
  3. Layer the mayo with sliced onions, a lettuce leaf, sliced tomatoes, and tofu slices.
  4. Put a lettuce leaf and sliced onions on the tofu. Sprinkle some more Italian seasoning and cover with another bread slice to complete the sandwich
  5. You can add more veggies, such as corn, peas, and seeds, such as sesame seeds, to make this quick recipe tastier and healthier.

2. Vegan pancake

Vegan pancake

Image: Shutterstock

You will need:

  • 125g multigrain flour
  • 250ml almond milk
  • 2tbsp brown sugar
  • 2tbsp toasted nuts (chopped)
  • 2tbsp maple syrup
  • 1tbsp toasted sesame seeds
  • 1tsbp apple cider vinegar
  • 1tbsp baking powder
  • 1tsp unsalted butter
  • 1tsp vanilla bean paste
  • ½ tsp salt

How to prepare:

  1. Mix multigrain flour, brown sugar, baking powder, and salt in a small mixing bowl. Set aside.
  2. In another bowl, add almond milk, apple cider vinegar, and vanilla bean paste. Mix well.
  3. Slowly pour the almond milk mixture into the flour mixture while whisking vigorously. Ensure no lumps are present. Let the mixture sit for about five minutes.
  4. Meanwhile, heat butter in a skillet over medium heat. Pour a ladle of batter into the pan and spread it slightly.
  5. Cook for two to three minutes until the base turns light brown. Flip and cook the other side until it turns light brown, too.
  6. Transfer the pancake to a serving plate, drizzle some maple syrup, and sprinkle chopped nuts. Serve immediately.

3. Veggie wrap with mustard vinaigrette

Veggie wrap with mustard vinaigrette 

Image: Shutterstock

You will need:

  • 1 large corn tortilla
  • 1 carrot (finely shredded)
  • ¼ cup red cabbage (finely shredded)
  • 1 spring onion (thinly sliced)
  • ½ zucchini (finely shredded)
  • 1tbsp apple cider vinegar
  • 2tsp extra virgin olive oil
  • ½ tsp English mustard powder
  • Handful of green olives (pitted and halved)
  • Handful of basil leaves

How to prepare: 

  1. Place the tortilla wrap onto a serving plate and set aside.
  2. Add the rest of the ingredients into a bowl and toss gently to mix everything.
  3. Put the filling on one side of the wrap and start rolling it firmly to form a wrap. Cut into half and serve with a dip of your child’s choice.
  4. You can add more seasonal veggies, beans, and seeds to enhance this recipe’s nutrient and flavor profiles.

4. Bean and tofu burger

Bean and tofu burger

Image: iStock

You will need:

  • 2 whole grain buns
  • ½ cup black beans (cooked)
  • ½ cup firm tofu (scrambled)
  • ⅔ cup mushrooms (chopped)
  • ½ cup almond flour
  • ¼ cup rolled oats
  • 1 small onion (sliced)
  • 1 tomato (sliced)
  • 1 lettuce leaf
  • 2tbsp low-sodium soy sauce
  • 2tbsp tomato paste
  • 1tbsp garlic powder
  • 1tsp smoked paprika
  • 1tbsp olive oil
  • Pinch of salt

How to prepare:

  1. Preheat the oven to 375°F (190.5°C). Line a baking tray with parchment paper.
  2. Add crumbled tofu and a tablespoon of soy sauce into a small mixing bowl and mix well. Set aside.
  3. Spread beans and mushrooms onto the baking tray. Bake for around 15 minutes and transfer them into a bowl.
  4. Next, bake the tofu for 25 minutes and then transfer it into the bowl containing beans and mushrooms.
  5. Mash bean, mushroom, and tofu using a fork. Add the almond flour, oats, tomato paste, garlic powder, smoked paprika, remaining soy sauce, and salt. Mix well.
  6. Scoop two tablespoons of the mixture and roll it into patties by rolling and pressing the mixture between your palms.
  7. Heat olive oil in a skillet over medium heat. As the oil heats, cook the patties until each side turns golden brown.
  8. Place the patties between the buns, and layer with a lettuce leaf, sliced onions, and tomato. Serve immediately.
  9. You can add a tablespoon of vegan mayo and a teaspoon of toasted sesame seeds to add more flavor, texture, and nutrients to the recipe.

5. Broccoli with vegan cheese sauce

Broccoli with vegan cheese sauce 

Image: iStock

You will need:

  • 1 cup fresh broccoli florets
  • 4 cups water
  • ½ cup unsalted, raw cashews
  • 2tbsp vegan butter
  • 2 tbsp olive oil
  • 1tbsp nutritional yeast
  • 1tbsp tomato paste
  • 1tbsp garlic powder
  • 1tbsp lemon juice
  • 1tsp smoked paprika
  • Salt and black pepper, to taste

How to prepare:

  1. Preheat the oven to 425°F (218°C). Line a baking tray with parchment paper and set aside.
  2. In a large bowl, mix broccoli florets with olive oil, salt, and black pepper. Toss gently once or twice, ensuring broccoli is well coated.
  3. Spread the florets onto the baking tray leaving about a centimeter of space between florets.
  4. Roast for 16 to 20 minutes until the broccoli turns tender. Flip halfway through.
  5. Transfer the broccoli onto a serving plate and set aside.
  6. Boil water in a saucepan over high heat. As the water comes to boil, add cashews, cover the saucepan with a lid, and cook. Boil on low heat for at least ten minutes until the cashews soften.
  7. After ten minutes, remove cashews from the water and keep the cashew water aside for later use.
  8. Blend boiled cashews, nutritional yeast, paprika, tomato paste, garlic powder, lemon juice, vegan butter, and two cups of the leftover cashew water into a smooth-flowing fluid. Ensure no lumps are present.
  9. Pour the cheesy cashew mix over roasted broccoli and serve immediately.
  10. You can add roasted sesame seeds and chopped dates to this recipe to up the recipe’s taste and nutrient composition.

6. Vegan spaghetti with Bolognese sauce

Vegan spaghetti with Bolognese sauce

Image: Shutterstock

You will need:

  • 1 cup vegan spaghetti (cooked)
  • 1 cup pasta sauce
  • 1 cup mushrooms (chopped)
  • 1 small onion (chopped)
  • ¼ cup red bell pepper (chopped)
  • 2 garlic cloves (minced)
  • ¼ cup toasted walnuts (finely chopped)
  • 1tbsp tomato paste
  • 1tbsp Italian seasoning
  • 1tbsp garlic powder
  • ½tsp fennel seeds
  • ½tsp sugar
  • 2tbsp olive oil

How to prepare:

  1. Heat olive oil in a saucepan over medium heat. Sauté onions for about five minutes until they turn translucent.
  2. Add chopped mushrooms and red bell pepper to the saucepan. Cook for about eight minutes.
  3. Next, add tomato paste, pasta sauce, Italian seasonings, sugar, walnuts, fennel seeds, and garlic powder. Mix well.
  4. Reduce heat to low and let the sauce simmer for about five to eight minutes.
  5. Turn off the heat and pour the hot Bolognese sauce over cooked spaghetti. Serve the dish while still warm.
  6. You can add some seasonal veggies, such as corn, green peas, carrot, and spinach, to this recipe.

7. Cheesy veggie pizzettes

Cheesy veggie pizzettes 

Image: Shutterstock

You will need:

For pizzettes 

  • 6 whole wheat mini-pizza base
  • 1 zucchini (thinly sliced)
  • 1 red onion (thinly sliced)
  • 1 tomato (chopped)
  • 1 cup baby spinach (chopped)
  • 2 cups pizza sauce
  • 2tbsp fresh basil leaves (finely chopped)
  • 1tbsp olive oil

For cheesy spread

  • 1 (15oz.) can white beans (rinsed)
  • ¼ cup nutritional yeast
  • ½tsp garlic clove (minced)
  • 1tsp herbs mix
  • Sea salt and black pepper powder, to taste

How to prepare: 

  1. Preheat the oven to 400°F (204°C). Line a baking tray with parchment paper.
  2. Heat olive oil in a skillet over medium heat. Sauté onions, zucchini, tomato, and baby spinach, frequently stirring for about ten minutes. After ten minutes, turn off the heat and set the skillet aside.
  3. Blend beans, nutritional yeast, garlic, sea salt, black pepper, and one-fourth cup of water using a blender. Ensure the blend is smooth and lump-free.
  4. Spread pizza sauce on each mini-pizza base, followed by another layer of bean spread. Lastly, spread the sautéed vegetables and sprinkle basil.
  5. Transfer the mini-pizzas onto the baking tray and bake for 20 minutes until the crust looks crisp and the edges look golden.
  6. Once done, transfer the pizzettes onto a serving platter and serve right away with dip or sauce of your child’s choice.

8. Whole grain crackers and guacamole treats

Whole grain crackers and guacamole treats

You will need:

  • 1 pack whole grain crackers
  • 1 cup homemade guacamole
  • 1 small green onion (finely chopped)
  • 1 small tomato (finely chopped)
  • 4tbsp crumbled tofu
  • 4tbsp salsa
  • 2tbsp toasted sesame seeds

How to prepare:

  1. In a mixing bowl, add guacamole, green onion, tomato, crumbled tofu, and sesame seeds.
  2. Spread some salsa on each cracker and top it with guacamole mixture.
  3. Serve with fresh, homemade lemonade, fruit punch, or mocktail. Here are some more simple vegan snacks for children.

9. Acai muesli bowl

Acai muesli bowl

Image: Shutterstock

You will need: 

For smoothie:

  • 1tbsp acai berry powder
  • 1 frozen banana (chopped)
  • ½ cup mixed berries (Frozen)
  • ¼ cup instant oats
  • ¼ cup vegan yogurt
  • 1tsp organic honey

For topping:

  • 1 cup blueberry and mulberry (chopped)
  • 1 banana (sliced)
  • 1tbsp pumpkin seeds
  • 1tsp chia seeds

How to prepare: 

  1. Put all the ingredients for the smoothie into a blender and blend into a smooth, lump-free liquid.
  2. Pour the smoothie into a serving bowl and top with chopped blueberry, mulberry, banana slices, pumpkin seeds, and chia seeds.
  3. Refrigerate for 20 minutes and serve.

10. Vegan bruschetta

Vegan bruschetta

Image: Shutterstock

You will need:

  • 3-4 slices baguette or ciabatta bread
  • 1 cup tomatoes (deseeded and chopped)
  • ¼ cup red onions (chopped)
  • ¼ cup basil (chopped)
  • 4tbsp olive oil
  • 1tsp vinegar
  • ½ tsp garlic (minced)
  • Salt and black pepper powder, to taste

How to prepare:

  1. In a mixing bowl, add tomatoes, basil, red onion, olive oil, vinegar, salt, and black pepper. Gently toss a couple of times to mix everything well.
  2. Spread olive oil on both sides of the bread slices and put them over a grill for around two to three minutes.
  3. Transfer the slices onto a serving platter and generously spread the tomato mixture over them.
  4. Serve immediately with salsa, guacamole, hummus, or any dip of your choice.
  5. You can add crumbled tofu, bean cheese, red or yellow bell pepper, corn, and baby spinach to this recipe to get more flavors.

11. Vegan chocolate cookies

Vegan chocolate cookies

Image: Shutterstock

You will need:

  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • ½ cup white sugar
  • ½ cup vegan dark chocolate
  • ½ cup vegan butter
  • ½ cup unsweetened cocoa powder
  • 4tbsp toasted sesame seeds
  • 1tbsp soy milk
  • 1tsp baking soda
  • 1tsp vanilla bean paste
  • ¼ tsp salt

How to prepare:

  1. Preheat the oven to 350°F (176°C). Line a baking tray with parchment paper.
  2. Mix vegan butter, brown sugar, and white sugar to a fluffy cream using an electric mixer. Add the vanilla bean paste and mix again. Set aside.
  3. Sift whole wheat flour, cocoa powder, baking soda, and salt into a mixing bowl.
  4. Gradually add the whole wheat flour mix to the vegan butter mix to make a crumbly batter.
  5. Add soy milk and sesame seeds to the batter and mix well to make the thick cookie dough.
  6. Take some cookie dough on your palm and roll it into small balls. Keep all the balls onto the baking sheet.
  7. Firmly press the cookie balls into circular cookies using the back of the spoon. Bake them for 15 minutes until the cookies start turning brown from the edges.
  8. After 15 minutes, transfer the baking tray onto the wire rack and let the cookies cool.
  9. Transfer the cookies to an airtight container and refrigerate for up to two weeks. Serve cookies with a cup of soy milkshake or add crumbled cookies to coconut milk
  10. You can try some more vegan cookie recipes here – vegan cookies for children.

12. Baked oatmeal with berries

Baked oatmeal with berries

Image: Shutterstock

You will need:

  • 1½ cup almond milk
  • 1 cup rolled oats
  • ¾ cup ripe banana (mashed)
  • ½ cup mixed berries (chopped)
  • ½ cup pecans (chopped)
  • ⅛ cup maple syrup
  • 1tbsp vanilla bean paste
  • ½ tsp baking powder
  • ½ tsp cinnamon powder
  • ¼ tsp allspice
  • ½ tsp kosher salt
  • ¼ tsp olive oil

How to prepare: 

  1. Preheat the oven to 375°F (190°C). Grease a ceramic baking tray with olive oil and set aside.
  2. In a medium-sized bowl, mix rolled oats, pecans, baking powder, cinnamon, allspice, and kosher salt.
  3. Add mashed banana and chopped berries. Mix well and transfer to the greased ceramic baking tray.
  4. In a small bowl, add almond milk, maple syrup, and vanilla bean paste. Drizzle the mixture over the oats mixture.
  5. Bake the mixture for 40 to 45 minutes until the crust turns golden. Remove from the oven and keep on the wire rack to cool.
  6. Transfer some baked oatmeal to a serving plate, drizzle some maple syrup, and serve.
  7. You can add apples, grapes, kiwis, and mangoes, to make the recipe more healthy and delicious.

13. Veggie loaded casserole

Veggie loaded casserole

Image: Shutterstock

You will need:

  • 1 large onion (sliced)
  • 1 medium potato (sliced)
  • 1 large zucchini (sliced)
  • 2 plum tomatoes (sliced)
  • 1 red bell pepper (sliced)
  • 1 yellow bell pepper (sliced)
  • 2tbsp vegan margarine
  • 2tbsp vegan parmesan cheese
  • 1tbsp Italian herbs mix
  • 1tbsp garlic (minced)
  • 1tbsp olive oil
  • 1tsp salt
  • ⅛ tsp black pepper powder

How to prepare: 

  1. Preheat the oven to 375°F (190°C). Grease a ceramic baking tray with olive oil and set aside.
  2. Meanwhile, melt a tablespoon of vegan margarine in a skillet over medium heat.
  3. Once the oil gets warm, sauté onions for 15 to 20 minutes until tender and caramelized.
  4. Layer the caramelized onions into the ceramic baking tray. Alternate onion slices with zucchini, potato, bell pepper, and tomato slices.
  5. Sprinkle salt, pepper, minced garlic, and Italian herbs mix over the veggies. Drizzle melted vegan margarine over the veggies and cover it with foil. Bake for around 30 minutes.
  6. After 30 minutes, remove the foil and sprinkle vegan parmesan. Bake uncovered for another 35 minutes or until the crust turns golden brown.
  7. Keep the baking tray on the wire rack to let the casserole stand for ten minutes before serving.
  8. Serve warm with fresh lemonade or vegetable juice and homemade sauce of your child’s choice.
  9. Add more veggies, nuts, and seeds to the recipe and experiment with flavors and texture.

14. Slow-cooked minestrone soup

Slow-cooked minestrone soup 

Image: Shutterstock

You will need:

  • 1 cup butternut squash (cubed)
  • tomatoes with juices (diced)
  • can cannellini beans (drained)
  • vegetable broth
  • 1 cup small pasta (cooked)
  • ½ cup pesto sauce
  • baby spinach (chopped)
  • 1 yellow onion (diced)
  • 2 garlic cloves (minced or crushed)
  • 2 carrots (sliced)
  • 2 celery stalks (sliced)
  • 1tsp dried thyme
  • 1 bay leaf
  • 1tsp sea salt

How to prepare: 

  1. Put a slow cooker on a low flame. Add onion, garlic, carrot, celery, butternut squash, tomatoes, vegetable broth, thyme, bay leaf, and salt. Cook for about eight hours.
  2. Once the veggies are tender, add pesto sauce, spinach, cooked pasta, and beans. Cover the cooker and cook on high flame until the spinach wilts.
  3. Turn off the flame and transfer some soup to the serving bowl. Serve hot.

13. Vegan funfetti cupcake

Vegan funfetti cupcake 

Image: Shutterstock

You will need:

  • 240ml soy milk
  • 1tsp apple cider vinegar
  • ¾ cup brown sugar
  • ⅓ cup canola oil
  • 2tsp vanilla bean paste
  • 1½ cup gluten-free flour
  • 2tbsp corn starch
  • 1tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • Vegan vanilla buttercream frosting (for icing)
  • Sprinkles (for decoration)

How to prepare:

  1. Preheat the oven to 350°F (176°C). Line a 12-cups -can muffin tray with muffin liners.
  2. In a mixing bowl, add soy milk and apple cider vinegar. Set aside to curdle.
  3. Add vanilla bean paste, brown sugar, and oil. Mix well.
  4. Sift corn starch, flour, baking powder, baking soda, and salt. Mix well and ensure no lumps are present.
  5. Pour the batter and fill two-third of each muffin cup. Bake for 30 minutes.
  6. After 30 minutes, do the toothpick test and if the muffins are ready, set the muffin tray on the wire rack to cool.
  7. Once cool, decorate the muffins with vanilla frosting and sprinkles. Serve.
  8. To try more such recipes, click this link – vegan cupcake recipes for children.

15. Vegan beetroot balls

Vegan beetroot balls

Image: Shutterstock

You will need:

  • 1 cup coconut (shredded)
  • ½ cup dates (chopped)
  • ½ cup beetroot (finely grated)
  • ¼ cup spinach (finely sliced)
  • 1¼ cup almond meal
  • 2tbsp chia seeds
  • 2tbsp pumpkin seeds (chopped)

How to prepare:

  1. Grind all the ingredients into a fine powder using a food processor or grinder.
  2. Take small amounts of the mix and roll it into small balls with your palms.
  3. Place the balls on a plate and freeze for an hour.
  4. Serve with a fruit or vegetable smoothie. Transfer the remaining beetroot balls to an airtight container and store it in a refrigerator for up to a week.

17. Almond and raspberry popsicles

Almond and raspberry popsicles

Image: Shutterstock

You will need:

  • 250ml almond milk
  • ½ cup frozen raspberries
  • 2tbsp cashew powder
  • 2tsp chia seeds

How to prepare:

  1. Mix almond milk, cashew powder, chia seeds, and frozen berries in a mixer.
  2. Pour the mixture into popsicle molds and freeze overnight. Serve the next day.
  3. You can try the same recipe with coconut milk and add more fruits, such as blueberries, strawberries, and kiwi.

18. Fruity vegan smoothie

Fruity vegan smoothie

Image: Shutterstock

You will need:

  • 1½ cup almond milk
  • ½ cup strawberries (chopped)
  • ½ cup frozen fruit mix (mango, pineapple, and papaya)
  • ½ ripe banana (sliced)
  • 1tbsp chia seeds
  • 1tbsp fig and dates (chopped)
  • 1tbsp roasted almonds (chopped)

How to prepare: 

  1. Blend almond milk, strawberries, frozen fruit mix, and banana in a blender. Ensure the liquid is lump-free.
  2. Pour the liquid into a serving glass and stir in chopped figs and dates, roasted almonds, and chia seeds. Mix well.
  3. Refrigerate for an hour and serve with mini pizzas, veggie burritos, or crisp bruschetta.

19. Go-green smoothie

Go-green smoothie 

Image: Shutterstock

You will need:

  • 2 cups kale (chopped)
  • 1 cup frozen pineapple (chopped)
  • ½ cup coconut milk
  • 1 banana (sliced)
  • ½ avocado (peeled and chopped)
  • ½ lime (juice)
  • 1tbsp ginger (finely grated)
  • 1tbsp cashew nuts (thinly sliced)

How to prepare: 

  1. Put all the ingredients into a blender and blend into a lump-free, smooth-flowing liquid. The smoothie is ready.
  2. Add water to adjust consistency, if needed. Serve immediately or chill for 20 minutes before serving.

20. Mango and coconut milk smoothie

Mango and coconut milk smoothie

Image: Shutterstock

You will need:

  • 150ml coconut milk
  • 100g frozen mango (chopped)
  • 80g frozen pineapple (chopped)
  • 2tbsp coconut milk yogurt
  • 1 ripe banana (chopped)
  • 1tbsp ground flaxseed, sunflower, and pumpkin seed

How to prepare:

  1. Blend all the ingredients into a smooth-flowing liquid. Ensure no lumps are present.
  2. Pour the smoothie into a serving glass and serve immediately.
  3. You can add a handful of chopped dates or fig and chia seeds to enhance the smoothie’s flavor and texture.

Vegan recipes for children can be sumptuous. All you need is to plan the meals carefully with different ingredients. Involve your child in the preparation process and take their opinion. Let them help pick ingredients and try out tasty vegan recipes. Including plenty of veggies, beans, nuts, seeds, and plant-based milk products, such as tofu, can make your vegan recipes healthier than their conventional counterparts.

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