Quick and Easy Lunches for Vegetarian Kids

Feeding a vegetarian household, cutting back on meat, or just trying to incorporate more veggies into your meals is about to get a whole lot easier with this master list of vegetarian meals for kids!

Vegetarian Meals for Kids

It's so darn easy to get into a food rut, especially when feeding kids who usually prefer to eat their favorites over and over (and over!). I'm always looking for meatless meal ideas to help stretch my grocery budget and help me come up with vegetarian meals that everyone at my table will enjoy.

So this list, which is broken up by type of recipe—is here to help you (and me!).

Vegetarian Recipes for Families

Each of the recipes here is a great one to share with your entire family. You can of course cook them just for the kids, but they are appropriate for the adults at the table too. Each of these is straight forward and uses ingredients you can (usually) find at mainstream grocery stories.

(I lived in a small town and shopped at my local stores, so I used what was available there as my guide!)

TIP: Learn more about kids protein needs here. (They may be lower than you realize.)

Vegetarian Protein Options

Here's a quick look at some good sources of meatless plant-based protein:

• Almond butter
• Beans
• Cheese
• Cottage cheese
• Hemp seeds (blended into smoothies)
• Hummus
• Kefir
• Edamame beans
• Eggs
• Lentils
• Milk (cow's, plant milk, or soy milk)
• Peanut butter
• Pasta (bean, lentil, and quinoa, along with regular wheat pastas)
• Peas
• Quinoa
• Split peas
• Sunflower seed butter
• Tempeh
• Tofu
• Yogurt, drinkable
• Yogurt

TIP: Find a full list of vegetarian (and pescatarian) protein options here.

Bean Recipes for Kids

Affordable and packed with nutrition, beans and legumes are also versatile and filling. Here are some of my go-to ways to cook them for kids.

Roasted Sweet Potato Tacos

You can try serving this to your toddler with the components separated if they aren't quite up to holding and eating a regular taco. Simply arrange the filling, the tortillas, and toppings on a plate and let them eat them however they like!

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Easy Vegetarian Burrito Bowls

Prep the rice, beans, and veggies ahead if you can or want to. They store well in the fridge and simply need to be reheated. The nutrition information in this recipe will vary based on the ingredients you choose to use.

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Vegetarian Quesadillas with Beans and Cheese

You can make as few or as many of these easy quesadillas as you like.

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Vegetarian Burritos with Rice and Beans

You can vary the beans if you like in these simple burritos. Serve them with salsa and/or sour cream.

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Refried Bean Taco Roll Ups

This makes 6 rolled up tacos, so you can adjust this as needed for your family.  Taste the refried beans before you make the roll ups and adjust the salt and/or cumin if needed. You can also serve the ingredients in separate bowls and let your family serve themselves.

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Roasted Vegetable Enchiladas

Before you start, roll a tortilla and make sure it will fit with your baking dish. I call for small ones, but the size can vary a lot depending on whether you use flour or corn and the brand. This recipe was updated and streamlined in October 2020.

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Creamy Hummus Without Tahini

You can use regular plain yogurt, though I like the consistency that Greek yogurt yields a bit better.

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Easy Sweet Potato Hummus

When I just need one sweet potato for a recipe, I often cook it in the microwave. Dice it, place it in a large 4-cup glass measuring cup, cover with two inches of water and cook for about 5 minutes or until soft. Roasted Sweet Potato or Crockpot Sweet Potato works well too!

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Easy Butternut Squash Hummus

You can use canned squash or whole squash that you've roasted and pureed.

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Easy Beet Hummus

This brightly colored hummus is a delicious spread for crackers, toast, or sandwiches. Or it can be served as a dip. You can omit the tahini if needed for an allergy.

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Soft Roasted Chickpeas with Cinnamon

If you start with dried beans in this salty-sweet snack, make sure to cook them until they are very tender. If making these for a kiddo under one, use maple syrup instead of honey or skip the sweetener all together.

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So Good Chickpea Blondies

These blondies are packed with just-sweet-enough flavor and nutrition. I prefer these chilled, but see what you think!

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Black Bean Brownie Bites

You can add sprinkles to make these fun or leave them plain—either one works! Serving size is 2 brownie bites.

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TIP: Find even more healthy bean recipes here.

Vegetarian Soups for Kids

Beans and legumes add protein and vegan creaminess to soup—and all of these options are super kid friendly. Kiddo not into soup? Try serving a small amount with crackers or bread for dipping.

Healthy Broccoli Cheddar Soup

With plant-based protein, veggies, and cheese, this soup is a wonderful way to serve up healthy comfort food to the whole family. (Adapted from FamilyFun magazine.)

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Extra-Veggie Minestrone Baby Soup (for Big Kids too!)

With a streamlined method and a quick cooking time, this veggie-packed baby soup (that big kids and parents will also enjoy!) is filled with vegetarian protein and super yummy Italian flavors.

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Slow Cooker Black Bean Soup (with Instant Pot Option)

The addition of grains helps to thicken the soup to a nice consistency for little eaters, so don't be worried if it's pretty thin before you add them in before serving.

(This post was updated and the recipe was streamlined November 2020. You can get the

original recipe here.)

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Easy Red Lentil Soup (with Sweet Potato and Coconut)

Serve small portions by the spoonful or in a reusable pouch to babies and toddlers.

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Favorite Lentil Soup with Veggies

I like our lentil soup with the veggies pretty blended in, which is why I chop them finely in a blender or food processor. You can also just chop them with a knife. (Recipe updated August 2020 to saute the veggies before simmering to ensure that there's no raw onion flavor.)

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Big Batch Vegetarian Chili

When serving this to a little one, I like to drain off much of the broth. This makes it a little easier (and less messy) for them to eat. If your family likes spice, add in a dash or two of cayenne pepper.

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Tofu and Tempeh Recipes

I've always been surprised at how much my kids like tofu—and also delighted since it's such an inexpensive protein option. It also takes on flavors of sauces really well, and can be served up crispy in nuggets too.

Crispy Baked Tofu Nuggets (SO Good and Easy)

Tofu is typically sold in 14-16 ounce blocks. If yours is 16 ounces, you may need 1 ¼ cup panko. The garlic powder is optional, but adds nice flavor.

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Vegetable Stir Fry with Rice and Tofu

I like to use vegetables like carrots, broccoli, bell peppers, and snap peas in this easy recipe. Plan to cook the rice ahead of time or to get it started first.

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Quick and Easy Sesame Tofu

This simple pan-fried tofu is a perfect match for sauteed veggies and rice, or pasta, or even potatoes and roasted veggies!

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Thai Green Curry with Vegetables and Tofu

I like this dish as a way to occasionally serve my family tofu, but you can use chicken or shrimp if you like. And if you want to use different veggies, go right ahead! Just aim to use about 6 cups—snap peas, snow peas, frozen corn, broccoli, bell peppers, cauliflower, and more all work well here. Adults may want to top their servings with hot sauce!

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Easy Egg Recipes

Eggs are one of the more affordable protein sources, in addition to being quick to cook. Here are a few of my favorite ways to use them.

Make-Ahead Egg and Cheese Mini Muffins

These soft breakfast egg cups are packed with protein and vitamins—and can be made ahead of time! Add any veggie you like, whether carrots, butternut squash, broccoli, or spinach.

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Spinach Egg Muffins

Egg muffins will stick to a muffin tin unless you grease it well with nonstick spray. So try not to skimp on that step!

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Roasted Sweet Potato Hash

Try this easy breakfast-for-dinner idea the next time you need a super easy and nutritious family dinner.

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Easy Breakfast Burritos

These are called "breakfast" burritos since they have eggs, but you can serve them for any meal of the day!

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Easy Egg Yolk Puree (with BLW option)

This is an easy method to introduce eggs to baby, whether they're starting solids on purees or with the baby led weaning approach. Adjust the number of eggs up or down as you like.

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Easy Egg Cups (with Zucchini and Cheese)

Feel free to double the recipe to make a full 24 mini muffins! We like to stash these in the fridge to eat all week, so having more is usually helpful in our house.

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How to Make Eggs in the Microwave

You can season the cooked egg with a little salt, butter or cheese if you'd like, but it's very good as is. See the Note about the heat setting when cooking in a microwave.

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Vegetarian Pasta and Grains

Pasta has a solid dose of protein (even regular pasta does!), as do grains—and both are a great base for vegetarian family meals. These are some of my favorites to share with the kids.

Extra-Veggie Baby Pasta (with Iron)

Adding beans and extra veggies helps make this easy baby pasta satisfying, nutritious, and yummy. Serve it more or less saucy as you like. (You can even freeze the sauce for easy future meals.)

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5-Ingredient Cauliflower Mac and Cheese

Use yellow or white cheese according to your child's color expectations!

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5-Ingredient Butternut Squash Mac and Cheese

Use your family's favorite shape and type of

pasta

in this recipe. (We like elbows or mini shells!)

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Easy Sweet Potato Mac and Cheese

I like to use a small shape to keep this dish as fast as possible.

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One-Pot Broccoli Mac and Cheese

The method on this recipe is streamlined to cut down on dish washing. Add the optional spices for more flavor if you like! Double it to make more.

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Easy Spinach Pesto

Try this healthy pesto with your favorite pasta or in place of pizza sauce on pizza!

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Easy Kale Pesto (to Share with the Kids!)

Try this healthy pesto with your favorite pasta or in place of pizza sauce on pizza! It's a kid-friendly way to serve up kale and you don't have to worry about it turning brown if you store it.

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Easy Pesto Pasta Salad Recipe

This is an easy family dinner or lunch. I like to use Spinach Pesto for this, but any will work if you prefer to buy it pre-made from the store.

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Creamy Pasta with Broccoli

Feel free to cut this recipe in half to make a smaller portion for your family. (Or make the full batch and enjoy the leftovers!)

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Easy Cheesy Rice (with Veggies!)

Choose one veggie to add from the flavor options below according to what you have on hand or what your family likes best.

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20-Minute Stir Fry Noodles with Veggies

Try this quick family dinner the next time you're craving healthy comfort food—and want to please the entire family! You can add a protein to this dish if you'd like. See the Notes for options.

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Easy Mediterranean Quinoa Salad

Mix up this grain salad to have lunches prepped for the week for yourself, or to have a dinner side or vegetarian main dish to share with the family.

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Pescatarian Meals with Fish

Pick up some salmon, tilapia, shrimp, or other favorite fish or shellfish and try one of these easy fish recipes for kids. While not technically vegetarian, they can be yummy meals to try if your family does eat or have access to fish.

Easy Baked Salmon Cakes (Salmon Patties)

These tender fish cakes make a quick and easy pantry meal when you haven't planned ahead for dinner. Recipe updated slightly to ensure moistness in June 2021.

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Favorite Salmon Salad Sandwich

This salmon salad is packed with protein, healthy fats, and calcium and can be used as a dip or a spread for sandwiches. We use homemade relish in this recipe, but you can use any that you like the flavor of.

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Quick Teriyaki Shrimp with Zucchini and Rice

We like this with rice or rice noodles, but you can adjust how you serve it to fit your family!

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Quick and Easy Shrimp Tacos

If using frozen shrimp, transfer it from the freezer to the fridge the night before or in the morning that you plan to make this.

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Easy Citrus Shrimp and Noodles

With a quick 20-minute cooking method perfect for a weeknight dinner, this easy Shrimp and Noodles recipe has a flavorful (yet kid-friendly!) Asian sauce with a refreshing hit of citrus. You can use fresh or frozen shrimp in this recipe. If using frozen, defrost according to package directions.

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Vegetarian Lunch Ideas for Kids

Pack or serve up plant-based goodness for lunch with these yummy recipes for lunch. Most are even great to make ahead and reheat and plate as needed!

Easy Veggie Muffins

I like to grate the carrot on a box grater and cut the top of each broccoli floret off and finely dice with a knife. Avoid the stems since they won't blend into the batter as well.

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Pizza Pockets with Broccoli and Cheese

If you're using Homemade Pizza Dough, make it at least an hour before you plan to assemble the pockets. If using store-bought, let it sit at room temperature for at least 30 minutes so it's not super cold when you try to form the pockets.

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Favorite Pizza Rolls (with Spinach and Cheese)

Be sure to grease your pan well and roll the dough up fairly tightly around the fillings for best results. (But it's okay if they don't look perfect when they go into the pan!)

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Easy Spinach Quesadillas

You can also do this with full size spinach if that's what you're able to find. Just discard any stems before starting the recipe.

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Veggie Grilled Cheese Sandwich (to Share with the Kids)

With just 4 ingredients, including a veggie that blends right in, this Veggie Grilled Cheese Sandwich is a yummy kids lunch to share. It packs extra nutrition in the filling, yet only takes a few minutes to make. Such a great easy meal!

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Easy Zucchini Fritters Recipe

We bake these Zucchini Fritters since they are easier to cook and easier to clean up. If you have a lot of zucchini, you can double the recipe to make a full muffin tin's worth!

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Quick Sandwich Roll Ups (2-Minute School Lunch)

Pair a soft sandwich bread with your filling of choice to make this easy toddler lunch or school lunch. You can even make them the night before.

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Quick Pizza Quesadillas (An Easy Kids Meal)

This meal is perfect for when you're short on time or when you want to make pizza with less fuss. Add a simple side of cut up fruit, applesauce, or a salad kit and call it good.

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Easy Spinach Grilled Cheese

You can also do this with full size spinach if that's what you're able to find. Just discard any stems before starting the recipe.

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Vegetarian Nugget and Tot Recipes

Crunchy on the outside, tender on the inside, these homemade nuggets are so good!

Homemade Veggie Nuggets (with 3 Veggies!)

I like to prep the veggies and rice ahead of time so that the process of making the nuggets is a little quicker. You can of course do it all at once though!

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Homemade Cauliflower Tots

With quinoa, cauliflower, and cheese, these healthy little tots are a great finger food for kids. This recipe makes about 20 tots, which is 4-6 servings for toddlers—or 1-2 servings for adults.

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Homemade Broccoli Tots (Better Than the Freezer Aisle!)

Crispy on the outside and tender in the middle, these tots are a seriously fun way to serve broccoli. You can cook the rice up to 5 days ahead of time and store it in the fridge until you're ready to bake the tots.

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Crispy Baked Tofu Nuggets (SO Good and Easy)

Tofu is typically sold in 14-16 ounce blocks. If yours is 16 ounces, you may need 1 ¼ cup panko. The garlic powder is optional, but adds nice flavor.

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If you have a favorite vegetarian recipe for your family, please share it below in the comments—I'd love to know!

This post was first published May 2019.

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Source: https://www.yummytoddlerfood.com/vegetarian-meals-for-kids/

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