Protein-Rich Foods for Vegan Kids (+ Meal Ideas)

Feeding a Plant-Based Toddler

Oh, protein! Everyone makes such a fuss – and even more so when you are raising kids that don’t eat meat. I am not going to go on and on about why protein is not an issue for vegetarians, vegans, plant-eaters… I’ll just show you how easy it is to meet protein needs with the help of plants, nuts, seeds, and yes, even some vegetables.

A toddler needs around 16g of protein a day to meet their need (basically, the equivalent of two 8-oz cups of milk). If your toddler still drinks a cup of milk a day, you are already halfway there! And if not, you can get what you need from the below.


Here are some protein-rich foods to incorporate into your kiddo’s diet:

  • Tempeh
  • Lentils
  • Tofu
  • Chickpeas / Chickpea flour
  • Beans
  • Almonds
  • Cashews
  • Couscous
  • Soy milk
  • Peanut butter
  • Quinoa
  • Hummus
  • Edamame
  • Oatmeal
  • Boca/veggie burgers
  • Smart Dog
  • Chik’n nuggets
  • Broccoli
  • Kale
  • Peas
  • Soy yogurt
  • Soy milk
  • Pea-protein milk

Breakfast

Feeding a Plant-Based Toddler

Lunch/Dinner

Feeding a Plant-Based Toddler

I hope the above ideas have helped a bit. If you have read the first two posts in this series (iron and calcium), I have a good feeling you are noticing a pattern… beans, greens, tofu… these are all great stars for your kids’ meals! They have it all.

Stay tuned for a post on healthy fats. If you have any other requests, send them my way via comment section or Instagram. x


Protein-Rich Foods for Vegan Kids (+ Meal Ideas)

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