15+ Kid-Friendly Vegetarian Meals Even Picky Eaters Will Love

A balanced and healthy diet is essential for growing kids, as it provides the necessary nutrients for their physical and mental development. However, kids are often fussy about food and can have erratic eating habits, making mealtime a challenge for parents. Children can be quite opinionated, expressing strong likes and dislikes when it comes to their meals. In today’s modern times, many kids are hooked on junk food, which lacks nutritional value and can lead to health issues. Convincing your child to eat vegetables and other beneficial foods can feel like an uphill battle. One effective solution is to introduce childrens vegetarian recipes, which are not only nutritious but also delicious and appealing to young taste buds.

Vegetarian Breakfast Recipes for Kids

Getting kids to eat a healthy breakfast can be a challenge, especially when they prefer sugary cereals or processed snacks. However, with these delicious and nutritious vegetarian breakfast recipes for kids, you can make mornings easier while ensuring they get the energy they need.

1. Banana French Toast

Serving this delicious and flavourful dish may be the perfect way to start your kid’s day!

Ingredients

• A banana preferably ripe
• 1 cup milk (unsweetened)
• ¼ tsp cinnamon powder
• 3-4 slices of wheat bread
• A splash of vanilla extract
• Maple syrup or honey for topping (optional)

How to Cook

1. Mash the ripe banana in a large bowl.
2. Add milk, cinnamon powder, vanilla extract and mix it well.
3. In case the batter appears to be lumpy, add more milk till it thins out to a flowing consistency.
4. Keep the batter aside for some time while you heat a pan over medium heat.
5. Coat the pan’s surface with generous butter and place the slices of bread on the pan after dipping them into the batter.
6. Cook adequately on each side or until golden brown. Take care while flipping the bread slices as the banana batter can be quite sticky.
7. Serve hot with desired toppings.

Cooking Time

20 minutes or less

Servings

Serves 2-3

2. Chocolate Smoothie

Most kids may get tempted to eat something if it’s laced with chocolate. This chocolate smoothie offers the right mix of taste and health.

Ingredients

• A banana
• ¼ cup chocolate
• 2 tbsp cocoa powder
• 1 tsp vanilla extract (optional)
• 1 cup milk

How to Cook

1. Simply blend all the ingredients into a smooth, creamy mixture.
2. Top it with chocolate chips or sprinkle some cocoa powder.

Cooking Time

5 minutes

Servings

Serves 1

3. Lemon Doughnuts

Your kid may thank you for introducing him to this divine dish, which tastes sweet and tangy.

Ingredients

For the doughnuts:

• 1 cup all-purpose flour
• 3 tbsp water
• 1 tbsp ground flax seeds
• ¼ tsp baking soda
• 1 tsp baking powder
• ¼ tsp salt
• ¼ cup sugar
• ½ cup milk
• Lemon zest
• 2 tbsp coconut oil (melted)
• ¾ tsp lemon juice

For the lemon glaze:

• 1 cup sugar (powdered)
• 2 tbsp lemon juice
• Lemon zest (optional)

How to Cook

1. Preheat the oven to 375°F and, if required, grease the doughnut mould.
2. Whisk together water and ground flax seeds and let it rest for some time.
3. In a bowl, add flour, baking soda, baking powder, sugar, salt and lemon zest and mix well.
4. In another bowl, mix the melted coconut oil, milk, lemon juice and add the flax mixture.
5. Mix the wet ingredients and dry ingredients to combine well. Avoid mixing too much.
6. Pour the mixture into each doughnut mould and bake for about 10 minutes.
7. Remove from the oven and let the doughnuts cool for a while.
8. In the meantime, to make the glaze, mix powdered sugar, lemon zest, and lemon juice together to form a liquid glaze.
9. Pour this lemon glaze over the cooled doughnuts before serving.

Cooking Time

25 minutes

Servings

Serves 6

4. Carrot Pudding

This wonderful halwa is a great way to offer your kids the goodness of carrots.

Ingredients

• 9-10 carrots
• 4 cups milk
• 4 tbsp ghee
• 10-12 tbsp sugar
• 20-25 cashews
• 4-5 green cardamom (powdered)
• A handful of raisins
• Saffron strands

How to Cook

1. Grate the rinsed and peeled carrots in a food processor.
2. In a deep pan, combine grated carrots and milk.
3. Cook the mixture over medium heat and bring it to a boil.
4. Let the mixture simmer and keep stirring it as the milk will start to reduce.
5. When the milk considerably reduces, add sugar, ghee, and powdered cardamom.
6. Continue to cook on low heat till all the milk evaporates.
7. Garnish with cashews and raisins.
8. You serve the carrot halwa hot or even cold.

Cooking Time

2 hours

Servings

Serves 6

5. Peanut Butter & Banana Oatmeal

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A protein-packed breakfast that keeps kids full and energized!

Ingredients

• ½ cup rolled oats
• 1 cup milk (or almond milk)
• 1 tbsp peanut butter
• ½ banana (sliced)
• 1 tsp honey (optional)
• A pinch of cinnamon

How to Cook

1. Cook oats in milk until soft.
2. Stir in peanut butter and cinnamon.
3. Top with banana slices and drizzle with honey.

Cooking Time

10 minutes

Servings

Serves 1

6. Veggie Cheese Scramble

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A savory, protein-rich breakfast with hidden veggies!

Ingredients

• 2 eggs (or tofu for vegan option)
• ¼ cup grated cheese
• ¼ cup finely chopped bell peppers
• ¼ cup grated zucchini
• 1 tsp butter/oil
• Salt & pepper to taste

How to Cook

1. Heat butter/oil in a pan; sauté veggies for 2 minutes.
2. Whisk eggs, pour into the pan, and scramble.
3. Add cheese, salt, and pepper; cook until melted.

Cooking Time

10 minutes

Servings

Serves 1

Vegetarian Lunch Ideas for Kids

Packing a nutritious and appealing lunch for kids can be tricky, especially when they’re picky eaters. These kids vegetarian lunch ideas are not only healthy but also delicious, ensuring your little ones finish their meals with enthusiasm.

1. Tomato Butter Spaghetti

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This easy-to-prepare healthy dish is sure to bring a smile to your kid’s face.

Ingredients

For the sauce:

• 1 onion (finely chopped)
• 2 cloves garlic (minced)
• 3 tomatoes (chopped)
• 1 tbsp olive oil
• 1 tbsp oregano
• 4 tbsp butter
• 8 oz cooked spaghetti
• Fresh basil leaves
• Salt to taste
• Black pepper
• Finely grated cheese for topping (optional)

How to Cook

1. Take a pan and heat oil over medium heat.
2. Add onions and sauté till they turn soft.
3. Add the garlic and cook for 1 minute.
4. Stir in the tomatoes and continue to cook till the tomatoes break down.
5. Season with pepper and salt.
6. Pour in the butter and add the oregano.
7. Let the mixture simmer for 10-15 minutes.
8. Taste and adjust it as preferred.
9. Serve over cooked spaghetti or pasta garnished with grated cheese.

Cooking Time

20 minutes

Servings

Serves 4

2. Mexican Tortilla Bake

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Vegetarian lunch recipes for kids can embrace this easy-to-make baked dish. You can hide all the healthy stuff under a delectable sauce which your kids are bound to love.

Ingredients

• 1 cup cashews (soaked and blended with water)
• ¾ cup yogurt
• 2 cups salsa
• 1 tsp paprika
• 1 tsp cumin
• 215 oz black bean (rinsed and drained)
• 2 cups sweet corn
• 8-9 small corn tortillas
• Salt to taste
• ¼ cup water

How to Cook

1. To prepare the sauce, mix 1 cup salsa, yogurt, paprika, cumin, salt, and water with the cashew paste and blend it well.
2. Preheat the oven to 375 degrees and grease a casserole dish with oil.
3. Spread 1/3 of the sauce on the dish’s bottom with a spoon.
4. Place the cut tortillas over the sauce and add the black beans.
5. Pour the other cup of salsa over the beans and smear them evenly.
6. Layer the corn and spread another 1/3 of the sauce on the corn, and spread it lightly.
7. Cover the dish with a piece of foil and bake for 15 minutes.
8. Remove the foil and continue to bake for another 5-10 minutes till the cheese starts to get firm.
9. Garnish with fresh green onions before serving.

Cooking Time

45 minutes

Servings

Serves 6

3. Butter Tofu

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Easy vegetarian recipes for kids can include butter tofu. This creamy, yummy dish is easy to prepare and is finger-licking good!

Ingredients

For baked tofu:

• 12 oz tofu cut into cubes
• ½ tsp each of paprika, turmeric, salt
• 2 tsp garlic paste
• 2 tsp ginger paste
• Lemon juice
• ¼ tbsp cornstarch
• 1 tsp nutritional yeast
• Olive oil
• 1/2 tbsp water

For the butter sauce:

• Butter
• Garlic (finely chopped)
• 3-4 tomatoes (diced)
• 1-inch ginger stick (thinly sliced)
• Cashew cream made by blending ¼ cup of soaked cashews with a little water
• ½ tsp red chilli powder
• Dried fenugreek leaves
• ½ tsp salt
• ½ tsp sugar
• ½ cup water

How to Cook

1. Mix all the ingredients under baked tofu to form a marinade.
2. Add the cubed tofu to it and toss well.
3. Marinate for 15-20 minutes and then place the tofu cubes in an oven preheated to 400 degrees.
4. Bake the tofu cubes for 20 minutes.
5. Heat oil in a pan over medium heat.
6. Add garlic and cook for 2 minutes.
7. Add chopped ginger and pureed tomatoes. Cook till the puree begins to thicken.
8. Pour the cashew cream and add the spices, fenugreek leaves, sugar and salt and mix well.
9. Add the water and let it come to a boil. Add more water if required for the desired consistency.
10. Mix the baked tofu and let the mixture simmer for a few minutes.
11. Serve hot with rice or homemade naan.

Cooking Time

40 minutes

Servings

Serves 4

4. Cheesy Veggie Quesadillas

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A quick, cheesy, and veggie-packed lunch that kids adore!

Ingredients

• 4 whole wheat tortillas
• 1 cup shredded cheese (cheddar or mozzarella)
• ½ cup bell peppers (diced)
• ½ cup zucchini (grated
• ¼ cup corn kernels
• 1 tsp olive oil
• ½ tsp cumin powder
• Salt to taste

How to Cook

1. Heat oil in a pan; sauté veggies with cumin and salt.
2. Place a tortilla on a skillet; sprinkle cheese and veggies.
3. Top with another tortilla and cook until the cheese melts.
4. Flip carefully and cook the other side.
5. Cut into wedges and serve with salsa or yogurt.

Cooking Time

15 minutes

Servings

Serves 2

5. Sweet Potato & Chickpea Wraps

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A protein-rich, colorful wrap that’s both tasty and nutritious.

Ingredients

• 2 whole wheat wraps
• 1 small sweet potato (roasted and mashed)
• ½ cup chickpeas (mashed)
• ¼ cup yogurt or hummus
• ½ tsp paprika
• ¼ cup spinach leaves
• 1 tbsp lemon juice

How to Cook

1. Mix mashed sweet potato, chickpeas, paprika, and lemon juice.
2. Spread yogurt/hummus on wraps.
3. Layer with spinach and sweet potato mixture.
4. Roll tightly and slice into bite-sized pieces.

Cooking Time

20 minutes

Servings

Serves 2

6. Hidden Veggie Mac & Cheese

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A creamy, cheesy pasta with sneaky veggie goodness!

Ingredients

• 2 cups macaroni
• 1 cup milk
• 1 cup shredded cheese
• ½ cup butternut squash (steamed and pureed)
• 1 tbsp butter
• 1 tsp mustard (optional)
• Salt and pepper to taste

How to Cook

1. Cook macaroni as per package instructions.
2. Melt butter in a pan; add milk, cheese, and squash puree.
3. Stir until smooth and creamy.
4. Mix in cooked pasta and season.

Cooking Time

25 minutes

Servings

Serves 4

Vegetarian Dinner Ideas for Kids

Getting kids to eat a nutritious dinner can be challenging, especially after a long day. These kid-friendly vegetable recipes are not only packed with essential nutrients but also delicious enough to win over even the pickiest eaters

1. Cheesy Spinach Sandwich

Packed with the goodness of cheese and spinach, not only are these sandwiches healthy, but they will leave your kid asking for more.

Ingredients

• 6-8 slices of wheat bread
• 50 grams processed cheese
• 20-30 blanched spinach leaves finely chopped
• Butter
• 2 tbsp refined flour
• 2 tbsp milk
• Salt and pepper to taste

How to Cook

1. Take a nonstick pan and melt butter.
2. Add refined flour and cook till lightly
3. Pour milk and continuously stir to avoid lumps from forming.
4. As the sauce thickens, add spinach, salt, pepper and mix well.
5. Remove the pan from the fire and put the sauce in a bowl.
6. Grate cheese into the sauce and mix well.
7. Spread the sauce on bread slices evenly.
8. You can toast the bread slices before serving them hot.

Cooking Time

25-30 minutes

Servings

Serves 4

2. Chickpea Flour Scramble

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You can stir up this healthy and delicious dish in no time, which may soon become the family’s favourite breakfast meal too.

Ingredients

For the chickpea batter:

• ½ cup chickpea flour or ½ cup of besan
• ½ cup water
• 1 tbsp flax seeds
• 1 tbsp nutritional yeast
• ½ tsp baking powder
• ¼ tsp turmeric
• ¼ tsp salt
• ¼ paprika
• 1/8 black salt
• A generous amount of black pepper

Veggies:

• A clove of garlic
• ¼ cup chopped onions
• 2 tbsp chopped tomatoes or red bell pepper
• 2 tbsp each of green bell pepper, asparagus, zucchini or any desired veggies
• ½ green chilli (optional)
• Olive oil

How to Cook

1. Mix well all the ingredients listed under chickpea batter and keep aside.
2. Grab a pan and heat some oil over medium heat.
3. Add garlic and onions and cook for a few minutes or till
4. Throw in the veggies and green chilli and cook for 2 minutes.
5. Add the tomatoes or red bell pepper.
6. Pour the chickpea batter and cook for another 2 minutes or till the edges start to leave the sides.
7. Scramble up the assortment till the mixture is doughy and messy.
8. Remove from the fire and, if required, break the mixture into smaller chunks.
9. Generously sprinkle black pepper and serve with multigrain toast.
10. You can also serve this mixture stuffed in tacos.

Cooking Time

20 minutes

Servings

Serves 2

3. Veggie Noodles

Vegetarian dinner recipes for kids can comprise this noodle dish, which can offer noodles made of veggies.

Ingredients

• 8-ounce package noodles
• 2 tbsp olive oil
• 2 tsp chopped garlic
• 1 tsp chopped ginger
• ¼ cup soy sauce
• 1 tsp sugar
• ¼ salt
• 1 tbsp sesame oil
• 16-ounce bag of stir-fried veggies

How to Cook

1. Cook the noodles as per the directions on the package.
2. Heat the olive oil in a pan over high heat.
3. Add the ginger and garlic and cook for 1 minute,
4. Stir in the vegetables and cook till the vegetables for about 5 minutes.
5. Mix the soy sauce and continue to cook.
6. Add the cooked noodles and mix well.
7. Taste and season as preferred.
8. Remove the pan from the fire and add the sesame oil, and mix well.
9. Transfer to a plate and serve hot.

Cooking Time

15 minutes

Servings

Serves 4

4. Cheesy Broccoli Pasta

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A creamy, veggie-loaded pasta that’s both comforting and nutritious.

Ingredients

• 2 cups pasta (penne or fusilli)
• 1 cup broccoli florets
• ½ cup milk
• ½ cup shredded cheddar cheese
• 1 tbsp butter
• 1 tbsp all-purpose flour
• ¼ tsp garlic powder
• Salt and pepper to taste

How to Cook

1. Cook pasta and broccoli until tender. Drain and set aside.
2. Melt butter in a pan; whisk in flour to make a roux.
3. Gradually add milk, stirring until smooth.
4. Mix in cheese, garlic powder, salt, and pepper.
5. Toss pasta and broccoli in the sauce until well coated.

Cooking Time

20 minutes

Servings

Serves 3

5. Sweet Potato & Black Bean Tacos

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A fun, hands-on dinner that’s packed with fiber and protein.

Ingredients

• 2 small sweet potatoes (diced and roasted)
• 1 cup black beans (rinsed)
• 4 small tortillas
• ½ cup shredded lettuce
• ¼ cup salsa
• ¼ cup Greek yogurt or sour cream
• ½ tsp cumin
• ½ tsp paprika

How to Cook

1. Toss sweet potatoes with cumin and paprika; roast at 400°F for 20 minutes.
2. Warm tortillas and fill with roasted sweet potatoes and black beans.
3. Top with lettuce, salsa, and yogurt.

Cooking Time

25 minutes

Servings

Serves 2

6. Mini Veggie Pizzas

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A customizable dinner that kids will love assembling themselves!

Ingredients

• 4 whole wheat English muffins (halved)
• ½ cup pizza sauce
• 1 cup shredded mozzarella
• ½ cup diced bell peppers
• ¼ cup sliced olives
• ¼ cup sweet corn

How to Cook

1. Preheat oven to 375°F.
2. Spread sauce on muffin halves.
3. Top with cheese and veggies.
4. Bake for 10-12 minutes until cheese melts.

Cooking Time

15 minutes

Servings

Serves 4

FAQs

1. My child is sensitive to how food feels and smells. How can I make vegetarian dishes more appealing in terms of texture and aroma?

Focus on offering a variety of textures in one meal – perhaps soft flatbread (like a tortilla or pita) with slightly crunchy stir-fried vegetables. For strong smells, try milder cooking methods like steaming or baking instead of heavy frying with strong spices. Add fresh, less pungent herbs like cilantro or mint towards the end. You can also serve components separately so your child can control the textures and aromas they combine on their plate, like having a bowl of rice, a dish of steamed broccoli, and a mild bean stew, allowing them to mix as they like.

2. How can I make my child excited about eating vegetarian food beyond just saying it’s good for them?

Make it engaging! Tell stories about where vegetables come from or their bright colors. Involve them in simple steps like washing spinach or tearing lettuce for a salad. Connect vegetables to things they like – “These orange carrots can help you see as well as a superhero with night vision!” Even simple things like using fun-shaped cookie cutters for vegetable pancakes or arranging a colorful veggie dip with cut-up vegetables can spark their interest. Think of it like making food into a fun activity or game.

These were some of the many vegetarian, kid-friendly recipes. The nutritional requirements of a kid are generally greater than those of an adult. So, it’s very important to encourage your kid to have a variety of green vegetables, fresh fruits, proteins, and healthy beverages. In case your kid is selective when it comes to eating, you may like to try cooking healthy dishes in a way that appeals to your kid.

Also Read:

Cheese Recipes for Kids
Healthy Potato Recipes for Kids
Delicious Pancake Recipes for Kids
Easy to Make Bread Recipes for Childrens