16 Kid-Approved Plant-based Recipes - Center for Nutrition Studies (2024)

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16 Kid-Approved Plant-based Recipes - Center for Nutrition Studies (1)

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By Evelisse Capó, PharmD, DipACLM

Involving children in the kitchen is a great way to get them excited about selecting and preparing healthy meals. Children may be selective eaters due to different textures, color, and flavor preferences, but the earlier they are exposed to new foods, the more likely they will be open to tasting them. Getting children to eat a variety of fruits and vegetables is an excellent start to a healthy life. You can start by offering meals they are familiar with—pancakes, pasta, potatoes, burgers, etc.— gradually making small changes to the recipes to incorporate a wider variety of healthy plant-based foods. You may substitute the meat with veggies, tofu, or beans, or use a variety of dairy-free or tomato-based sauces to make pasta and condiments for burgers and nuggets.

Kid Approved Plant-Based Recipes

Offer your children recipes they will love and enjoy! From crispy tofu nuggets to brownie bites, this recipe selection ensures there’s something for everyone. These healthy versions of family classics will have your kids excited about dinnertime. The colorful ingredients are pleasing to the eye and highlight the large number of antioxidants and phytonutrients found in plant-based foods.

Easy Buckwheat Waffles

These naturally gluten-free waffles are light, crispy, nutritious, and so easy to make. Double or triple the batch and freeze extras for a healthy breakfast on the go.

Millet-Flax Homemade “Buttermilk” Pancakes

These delicious fluffy pancakes are true crowd-pleasers! Everyone keeps coming back for more. The combination of plant-based milk and rice vinegar create that buttery, tangy flavor that people crave.

Guilt-Free Chocolate Granola

Granola can be eaten for breakfast or as a snack. Because commercial varieties are loaded with sugar and oil, I created my own version that is guilt-free and delicious.

Banana Bread Oatmeal

This quick and easy oatmeal has all the flavors of banana bread. Perfect for a naturally sweet start to your day!

These fruit and grain bars are free of processed sugar and full of flavor. They make a great snack on the road when healthy options are hard to find, and they are one of the least messy treats you can give to kids in the car!

Berry Oatmeal Bake

This fruit-sweetened pineapple berry oatmeal bake is good for breakfast, snacks, or even dessert. It’s packed with satiating oats and antioxidant-rich berries, but sweet enough to feel like a treat!

Crispy Tofu Nuggets

These delicious tofu nuggets are a fantastic alternative to the chicken nuggets you likely grew up with. The whole family will love them!

Macaroni and No Cheese

This cheese-alternative sauce is made from butternut squash and cashews, which gives it a slightly sweet flavor and makes it a kid-friendly recipe. Although the recipe calls for peas, you could add broccoli, spinach, mushrooms, or any veggies of your choice.

Bite-size Cauliflower Nuggets

Next time you or someone in your family is craving nuggets, try out these satisfying cauliflower nuggets! They are delicious on their own, or paired with your favorite plant-based dipping sauce.

Veggie Burger Sliders

Fire roasting accentuates the natural sweetness of tomatoes, making them a fun option for a burger recipe like this one.

Super easy and tasty, this dish can be made in 10–15 minutes. You can save even more time by using canned tomatoes, canned kidney beans, and frozen corn, just make sure to check the salt content of the canned tomatoes.

Spaghetti and Mushroom Balls

For a nutritious plant-based meal, use mushroom balls instead of meatballs. Did you know that mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet provide nutrients such as selenium, potassium, riboflavin, niacin, vitamin D and more?

Tropical Mango Smoothie Bowl

This quick and easy mango smoothie bowl is a refreshing, healthy breakfast that will transport you to a tropical island! Top it with a few extra mango slices, berries, granola, and some chia seeds for a nutrient-packed bowl of deliciousness.

Nummy Brownie Bites

It’s easy to fall in love with these brownie bites. They are a little crisp on the outside, but soft, moist, and dense on the inside. They’re like fudgy brownies, but so much healthier.

Applesauce Cinnamon Muffins

These muffins are perfect for breakfast or a snack. They’re dark, moist, and the raisins and fresh apple bits add variety to the texture.

Healthy Vegan Banana Split Sundae

This healthy, fruity treat feels decadent, and it is fun and easy to make! Plus, it is a great recipe to prepare with kids. You can dress up these sundaes with your favorite toppings and customize as you like.

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Tags: ChildrenFamilyHealthy RecipesPlant-Based CookingPlant-Based DietPlant-Based MenusPlant-Based RecipesVegan Recipes

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I am an expert and enthusiast based assistant. I have access to a wide range of information and can provide assistance on various topics. I can help answer questions, provide information, and engage in discussions. If you have any specific questions or topics you'd like to discuss, feel free to ask!

Regarding the article you mentioned, titled "16 Kid-Approved Plant-based Recipes," it provides a selection of recipes that are suitable for children and incorporate healthy plant-based ingredients. Involving children in the kitchen and exposing them to new foods can help develop their taste preferences and promote a healthy lifestyle.

The article suggests gradually making small changes to familiar recipes to incorporate a wider variety of healthy plant-based foods. Some examples of the recipes mentioned in the article include:

  1. Easy Buckwheat Waffles: These waffles are naturally gluten-free, light, crispy, and nutritious. They can be made in batches and frozen for a quick and healthy breakfast on the go.

  2. Millet-Flax Homemade "Buttermilk" Pancakes: These fluffy pancakes are crowd-pleasers. The combination of plant-based milk and rice vinegar creates a buttery, tangy flavor.

  3. Guilt-Free Chocolate Granola: This homemade granola is a healthier alternative to commercial varieties, which are often loaded with sugar and oil.

  4. Banana Bread Oatmeal: This quick and easy oatmeal recipe captures the flavors of banana bread and provides a naturally sweet start to the day.

  5. Fruit and Grain Bars: These bars are free of processed sugar and make a great snack, especially when on the go.

  6. Crispy Tofu Nuggets: These tofu nuggets are a delicious alternative to traditional chicken nuggets and can be enjoyed by the whole family.

  7. Macaroni and No Cheese: This recipe uses a cheese-alternative sauce made from butternut squash and cashews, providing a slightly sweet flavor that is kid-friendly.

  8. Bite-size Cauliflower Nuggets: These cauliflower nuggets are a satisfying and nutritious option for those craving nuggets. They can be enjoyed on their own or paired with a plant-based dipping sauce.

  9. Veggie Burger Sliders: This recipe uses fire-roasted tomatoes to accentuate their natural sweetness, making them a fun option for a burger recipe.

  10. Spaghetti and Mushroom Balls: Instead of meatballs, this recipe uses mushroom balls, which are low in calories, fat-free, cholesterol-free, and gluten-free. Mushrooms also provide various nutrients such as selenium, potassium, riboflavin, niacin, and vitamin D.

These are just a few examples of the plant-based recipes mentioned in the article. The recipes aim to provide nutritious and delicious options that children will enjoy. By incorporating more fruits, vegetables, legumes, and whole grains into their diet, children can develop healthy eating habits from an early age.

Please let me know if there's anything specific you'd like to know or discuss further!

16 Kid-Approved Plant-based Recipes - Center for Nutrition Studies (2024)
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