Quick & Easy Vegan Lunches for Kids: Part 1 – Healthy Recipes for Busy Parents
Back to School: Easy Vegan Lunches For Kids - Recipes for Busy Parents
We’re excited to introduce our brand-new series: Back to School – Easy Vegan Lunches for Kids Edition, created to inspire busy parents with quick, healthy, and delicious meal ideas for their little ones. We know mornings can be chaotic, so our goal is to help you prep easy vegan lunches ahead of time, making your mornings smoother and stress-free.
Why Choose Easy Vegan Lunches?
Finding easy vegan lunches that kids will love can be a challenge, but it doesn’t have to be! Our recipes are designed to be simple, nutritious, and, most importantly, kid-approved. By prepping meals like our Pea & Pumpkin Seed Falafel with Berry Crumble Bars, you’ll be able to whip up easy vegan lunches for kids in no time, ensuring your children enjoy a healthy, balanced meal at school.
The Health Benefits of Easy Vegan Lunches For Kids
Our easy vegan lunches aren’t just convenient, they’re also packed with nutritional benefits! Here’s why these ingredients are great for your kids:
- Peas are an excellent source of plant-based protein and fiber, which help keep kids full throughout the day while supporting their digestion. Learn more about the benefits of plant-based protein for kids at NutritionFacts.org.
- Pumpkin Seeds are rich in magnesium, iron, and zinc, which are essential for energy production and immune function. For more information on essential nutrients in plant-based diets for kids, visit One Green Planet.
- Berries are antioxidant powerhouses that protect against inflammation and support brain health—perfect for fueling learning and focus during school.
- Whole Grains, like those in our crumble bars, provide a slow release of energy, helping to maintain steady blood sugar levels throughout the day.
Including these ingredients in your children’s lunch ensures they are not only eating easy vegan lunches, but they’re also benefiting from essential nutrients that support growth and overall health. Learn more about the benefits of plant-based diets for kids at Forks Over Knives.
Time-Saving Tips for Easy Vegan Lunches For Kids
One of the greatest advantages of prepping easy vegan lunches for kids is the time you save. By spending a bit of time prepping ingredients like falafel and crumble bars over the weekend, your weekday mornings will run much more smoothly. Here are some quick tips to make the process even easier:
- Batch Cooking: Prepare larger quantities of falafel and crumble bars and store them in the fridge or freezer. That way, you have quick grab-and-go options for the whole week .
- Mix and Match: Pair the falafel with different veggies or dips each day to keep lunches exciting. Similarly, switch up the fruits in the crumble bars for a new flavor experience.
- Portion Control: Pre-pack your easy vegan lunches the night before using eco-friendly, reusable containers to save time and reduce waste.
The Importance of Balanced Easy Vegan Lunches for Kids
As a parent, ensuring your child receives a balanced meal every day is essential. A well-balanced vegan meal that includes a good mix of protein, fiber, and healthy fats can boost energy levels, improve focus, and support a healthy immune system. With these easy vegan lunches, you’ll be giving your child the fuel they need to succeed throughout the school day, while also helping them establish healthy eating habits that will benefit them in the long run.
Why You Should Join Our Plant-Based Community
Looking for more ideas for easy vegan lunches and plant-based recipes? Join our supportive community at Meet The Vegans. Access chef-led courses, exclusive recipes, and endless inspiration for making healthy, delicious meals for the whole family. Whether you’re new to vegan cooking or a seasoned pro, our platform is designed to help you thrive in your plant-based journey. Sign up today!
Pumpkin + Pea Falafel
These Pumpkin Seed and Pea Falafels are a fun and nutritious addition to your kids’ lunchbox! Made with green peas, crunchy pumpkin seeds, and fresh herbs like coriander and parsley, they’re packed with plant-based protein and full of flavor. Their small, bite-sized shape makes them perfect for little hands, and they pair wonderfully with hummus or veggies for a balanced meal. Easy to prepare and great for on-the-go, these falafels are a tasty way to sneak more nutrients into lunchtime.
- Prep Time: 15
- Cook Time: 10
- Total Time: 25
Ingredients
- 1 cup green peas (fresh or frozen, thawed if frozen)
- 1/2 cup pumpkin seeds
- 1/2 cup chickpeas (canned or cooked)
- 1/4 cup fresh coriander (cilantro), roughly chopped
- 1/4 cup fresh parsley, roughly chopped
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp baking powder
- 1 tbsp lemon juice
- Salt and pepper, to taste
- 2–3 tbsp chickpea flour (or all-purpose flour)
- 2 tbsp olive oil (for frying)
Instructions
1. Prepare the Falafel Mixture:
- In a food processor, combine the green peas, pumpkin seeds, and chickpeas. Pulse until coarsely chopped but not completely smooth.
- Add the chopped coriander, parsley, garlic, and onion to the food processor. Pulse a few more times until everything is well combined.
- Add the ground cumin, ground coriander, baking powder, lemon juice, salt, and pepper. Pulse again to mix thoroughly.
- Transfer the mixture to a bowl and stir in the chickpea flour. The mixture should be moist but hold together when shaped into a ball. If it’s too wet, add a little more flour.
2. Shape the Falafel:
- Use your hands to form the mixture into small balls or patties, about 1 to 1.5 inches in diameter.
3. Cook the Falafel:
- Heat the olive oil in a large frying pan over medium heat.
- Add the falafel balls or patties to the pan and cook for about 3-4 minutes on each side, or until golden brown and crispy.
- Transfer to a paper towel-lined plate to drain any excess oil.
Notes
- Baking Option: For a healthier option, you can bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and firm.
- Make-Ahead: The falafel mixture can be made ahead of time and stored in the fridge for up to 2 days before cooking.
- Freezing: Uncooked falafel can be frozen for up to a month. Thaw in the fridge before frying or baking.
Nutrition
- Calories: 180
- Sugar: 2g
- Sodium: 50mg
- Fat: 11g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 7g
Mixed Berry Crumb Bars
These Mixed Berry Crumb Bars are a perfect lunchbox treat for kids! Made with a simple oat and coconut oil crust, they’re filled with a sweet and tangy berry mixture. These bars are easy to make, vegan, and packed with wholesome ingredients, making them a delicious and nutritious option for any lunchbox.
- Prep Time: 15
- Cook Time: 30-35
- Total Time: 50
Ingredients
Crust & Crumble:
- 1 1/2 cups rolled oats
- 1 cup all-purpose flour (or whole wheat flour)
- 1/2 cup coconut sugar (or brown sugar)
- 1/2 tsp baking powder
- 1/2 cup coconut oil, melted
- 1 tsp vanilla extract
- A pinch of salt
Berry Filling:
- 2 cups mixed berries (fresh or frozen)
- 2 tbsp maple syrup (or agave syrup)
- 1 tbsp cornstarch
- 1 tbsp lemon juice
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C) and line an 8×8-inch baking dish with parchment paper, leaving some overhang for easy removal.
2. Prepare the Crust & Crumble:
- In a large bowl, combine the rolled oats, flour, coconut sugar, baking powder, and a pinch of salt.
- Add the melted coconut oil and vanilla extract to the dry mixture. Stir until it forms a crumbly texture.
- Reserve about 3/4 cup of the mixture for the topping. Press the remaining mixture firmly into the bottom of the prepared baking dish to form the crust.
3. Prepare the Berry Filling:
- In a medium bowl, combine the mixed berries, maple syrup, cornstarch, and lemon juice. Gently toss until the berries are evenly coated.
- Spread the berry mixture evenly over the crust.
4. Add the Crumble Topping:
- Sprinkle the reserved crumble mixture over the berries, making sure to cover the berries evenly.
5. Bake:
- Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and the berry filling is bubbling.
- Remove from the oven and let it cool completely in the baking dish. This helps the bars to set and makes them easier to cut.
6. Cut into Bars:
- Once cooled, use the parchment paper overhang to lift the bars out of the dish. Cut into squares or rectangles.
7. Serve or Store:
- Pack the bars into your kids’ lunch boxes or store them in an airtight container. They can be kept at room temperature for up to 2 days or refrigerated for up to a week.
Notes
- Customization: You can use any berries your kids like, such as strawberries, blueberries, raspberries, or blackberries.
- Make-Ahead: These bars can be made ahead of time and stored for a quick and easy lunchbox addition.
- Gluten-Free Option: Use gluten-free oats and a gluten-free flour blend to make these bars gluten-free.
Nutrition
- Calories: 180
- Sugar: 10g
- Sodium: 170mg
- Fat: 8g
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 2g
If You Liked This Recipe, You Might Also Like:
For a refreshing and delectable vegan dessert, check out our Nut-Free Mango and Passionfruit Frozen Yogurt Bars! This tropical delight is perfect for a light and guilt-free treat, bursting with the vibrant flavors of mango and passionfruit. Try the recipe here and enjoy a plant-based, nut-free dessert that’s perfect for any occasion!
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