Kid-Friendly Vegan Recipes for Picky Eaters: Delicious and Nutritious Meals Your Little Ones Will Love

Feeding kids can sometimes feel like navigating a minefield, especially when you have picky eaters in the house. Add veganism into the mix, and it can seem downright impossible to find meals that satisfy both their taste buds and nutritional needs. But fear not! With a little creativity, you can whip up meals that are not only plant-based but also kid-approved.

In this blog post, we’ll explore some delicious and nutritious kid-friendly vegan recipes that will make even the pickiest eaters excited about mealtime. From breakfast to dinner, and a few snacks in between, these recipes are designed to be simple, tasty, and packed with the nutrients your growing kids need. Let’s dive in!

5 Vegan Recipes for Kids Who Are Picky Eaters

If you have a vegan kid who is a picky eater, here are some vegan recipes you can try out;

1. Breakfast: Fluffy Banana Pancakes

Pancakes are a breakfast staple that’s hard to resist, especially when they’re light, fluffy, and naturally sweetened with bananas. These pancakes are perfect for picky eaters because they’re fun to eat and can be topped with a variety of kid-friendly options like berries, maple syrup, or nut butter.

Ingredients:

• 1 cup all-purpose flour (or whole wheat flour for added fiber)
• 1 tablespoon baking powder
• 1 tablespoon sugar or maple syrup
• 1 cup almond milk (or any plant-based milk)
• 1 ripe banana, mashed
• 1 teaspoon vanilla extract
• A pinch of salt
• Coconut oil for cooking

Instructions:

1. In a large bowl, mix together the flour, baking powder, sugar, and salt.
2. In a separate bowl, combine the almond milk, mashed banana, and vanilla extract.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps are okay.
4. Heat a non-stick skillet over medium heat and add a bit of coconut oil.
5. Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
6. Serve with fresh fruit, a drizzle of maple syrup, or your favorite toppings.

2. Lunch: Sneaky Veggie Mac and Cheese

Mac and cheese is a beloved classic, but traditional recipes are far from vegan. This plant-based version uses cashews and nutritional yeast to create a creamy, cheesy sauce that’s secretly packed with hidden veggies. It’s an easy way to get some greens into your picky eaters without them even noticing.

Ingredients:

• 1 cup raw cashews, soaked in hot water for 15 minutes
• 1 cup diced butternut squash or carrots (for a natural orange color)
• 1/2 cup nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon mustard (optional for a tangy flavor)
• 1/2 teaspoon salt
• 1/2 teaspoon turmeric (for color and added health benefits)
• 1/2 cup almond milk or water
• 8 ounces elbow pasta (or any pasta shape your kids like)

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a small pot, steam the butternut squash or carrots until tender.
3. Drain the cashews and place them in a blender along with the steamed veggies, nutritional yeast, garlic powder, onion powder, mustard, salt, turmeric, and almond milk.
4. Blend until smooth and creamy. If the sauce is too thick, add more almond milk until you reach your desired consistency.
5. Pour the sauce over the cooked pasta and stir to coat. Heat on low for a few minutes until warmed through.
6. Serve immediately, and watch your kids devour this creamy, veggie-packed dish!

3. Snack: Rainbow Veggie Rolls

Snacks are an important part of a child’s diet, and these colorful veggie rolls are both fun to make and eat. They’re packed with fresh veggies and served with a tasty dipping sauce that will have even the most skeptical kids reaching for more.

Ingredients:

• 4 large rice paper wrappers
• 1 cup shredded carrots
• 1 cup cucumber sticks
• 1 cup bell pepper strips (use different colors for a rainbow effect)
• 1 cup shredded purple cabbage
• Fresh herbs like mint or basil (optional, but adds great flavor)
• Peanut or almond butter dipping sauce (mix 1/4 cup peanut butter, 1 tablespoon soy sauce, 1 tablespoon lime juice, 1 teaspoon maple syrup, and a little water to thin)

Instructions:

1. Fill a large bowl with warm water. Dip one rice paper wrapper in the water for a few seconds until it becomes soft and pliable.
2. Lay the wrapper flat on a clean surface. Arrange a small handful of veggies and herbs in the center.
3. Fold the sides of the wrapper over the filling, then roll tightly from the bottom up. Repeat with the remaining wrappers and veggies.
4. Serve the rolls with the dipping sauce and let your kids dip and devour these crunchy, colorful snacks.

4. Dinner: Sweet Potato Black Bean Quesadillas

Quesadillas are a hit with kids, and these sweet potato black bean quesadillas offer a nutritious twist on the classic. They’re easy to make, filled with fiber and protein, and perfect for little hands to hold.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 can black beans, drained and rinsed
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 4 large tortillas (flour or whole wheat)
• 1 cup vegan cheese (optional, but adds a familiar taste)
• Olive oil for cooking

Instructions:

1. Steam or boil the sweet potato until tender. Mash it in a bowl.
2. Stir in the black beans, cumin, smoked paprika, salt, and pepper.
3. Heat a skillet over medium heat and add a bit of olive oil.
4. Place one tortilla on the skillet, spread half of it with the sweet potato mixture, sprinkle with vegan cheese, and fold the tortilla in half.
5. Cook until the tortilla is golden brown and crispy, then flip and cook the other side.
6. Repeat with the remaining tortillas and filling. Cut into wedges and serve with salsa or guacamole.

5. Dessert: Chocolate Avocado Pudding

End the day on a sweet note with this rich and creamy chocolate avocado pudding. It’s a healthy dessert that’s loaded with healthy fats from the avocado and naturally sweetened with dates or maple syrup. Plus, it’s so delicious that your kids won’t believe it’s made from avocados!

Ingredients:

• 2 ripe avocados
• 1/4 cup cocoa powder
• 1/4 cup maple syrup or 6-8 pitted dates
• 1/4 cup almond milk (or any plant-based milk)
• 1 teaspoon vanilla extract
• A pinch of salt

Instructions:

1. In a blender or food processor, combine all ingredients.
2. Blend until smooth and creamy, scraping down the sides as needed.
3. Taste and adjust sweetness if needed, adding more maple syrup or dates.
4. Chill in the fridge for at least 30 minutes before serving.
5. Top with fresh berries, coconut whipped cream, or a sprinkle of granola for extra fun.

Tips for Success with Picky Eaters

1. Involve Them in the Kitchen: Kids are more likely to try new foods if they’ve had a hand in making them. Let them help with simple tasks like stirring, pouring, or assembling their meals.
2. Make It Fun: Presentation can make a big difference. Use cookie cutters to shape sandwiches, arrange veggies in fun patterns, or serve meals in colorful bowls to make food more appealing.
3. Be Patient: Introducing new foods can take time. Don’t be discouraged if your child doesn’t take to a new dish right away. Keep offering a variety of options without pressure, and they may eventually come around.
4. Set a Positive Example: Kids often mimic the eating habits of their parents or caregivers. Enjoying a variety of plant-based foods yourself can encourage them to do the same.
5. Focus on Balance, Not Perfection: It’s okay if your child has favorites and tends to stick to a few foods. The goal is to offer a balanced diet over time rather than forcing a perfect meal every day.

With these kid-friendly vegan recipes, mealtime can become an opportunity for fun, exploration, and family bonding. Remember, the key is to keep things simple, tasty, and enjoyable. Happy cooking!