Quick & Easy Vegan Lunches for Kids: Part 4 – Healthy Recipes for Busy Parents
Back to School: Easy Vegan Lunches For Kids - Recipes for Busy Parents
We’re excited to announce Part 4 and the final installment of our Back to School – Easy Vegan Lunches for Kids series!
This series has been all about inspiring busy parents with quick, healthy, and delicious meal ideas for their little ones. And now, we’re wrapping it up with something extra special: a Sushi Bento Box!
This week, we’re featuring:
- Two Types of Sushi: Easy-to-make, kid-friendly sushi rolls that are fun, nutritious, and perfect for lunchboxes.
- Japanese Stuffed Pancake: A delightful and savory addition to the bento box, offering a tasty surprise for lunchtime.
These recipes are not only simple to prepare but also bring a fun and interactive element to lunch, making mornings a little smoother and more exciting.
Why Choose Vegan Lunches?
Finding easy vegan lunches that kids will love can be a challenge, but it doesn’t have to be! Our latest recipes are designed to be simple, nutritious, and, most importantly, kid-approved. Try our fun and tasty Sushi Rolls and Japanese Stuffed Pancakes to add variety and excitement to lunchtime.
These dishes are packed with flavor and nutrients, making them perfect for school. With a little prep, you can create a balanced, plant-based meal that will keep your kids happy and fueled throughout the day. Bring some Japanese-inspired flair to their lunchbox with these easy vegan options!
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 sushi is a great choice for your kids:
Seaweed: Sushi is often wrapped in seaweed, which is rich in vitamins and minerals like iodine, calcium, and iron. According to an article from NutritionFacts.org, seaweed is a fantastic source of iodine, essential for thyroid function and brain development, especially in growing children. Read more about seaweed benefits on NutritionFacts.org.
Vegetables: Sushi is a fun way to include a variety of veggies in your child’s diet. Ingredients like cucumber, avocado, and carrots add a dose of fiber, vitamins, and healthy fats. One Green Planet highlights that avocados are a great source of healthy fats and vitamin E, while carrots provide beta-carotene for eye health. Including a rainbow of veggies helps ensure kids get a range of nutrients. Discover more about the nutritional benefits of vegetables on One Green Planet.
Rice: Sushi rice is a great source of carbohydrates, providing the energy kids need to stay active and alert during their busy school day. Forks Over Knives notes that whole grains like rice offer sustained energy and fiber, which helps with digestion and keeps kids full longer. Learn more about the benefits of whole grains on Forks Over Knives.
By including sushi in your children’s lunches, you’re offering them a balanced meal that’s not only delicious but also full of nutrients to support their growth, energy levels, and overall well-being.
Time-Saving Tips for Easy Vegan Lunches For Kids
One of the biggest benefits of prepping easy vegan lunches for kids is the variety and convenience it offers. With a little planning, you can give your child something new and exciting each day, while ensuring they get all the nutrients they need. Here’s how you can make lunchtime both fun and stress-free:
- Batch Cooking for Variety: By preparing larger batches of foods like falafel, tofu, and crumble bars over the weekend, you can mix and match ingredients throughout the week. This means your child can enjoy something different every day, without extra prep time.
- Mix and Match Meals: Keep lunches fresh by pairing your main ingredients with different veggies, dips, or fruits each day. For example, serve tofu sandwiches with cucumber one day and bell peppers the next. Switch up the berries in your crumble bars for added variety.
- Daily Variety Made Easy: Pre-pack a variety of lunches the night before using eco-friendly, reusable containers. With different combos of berries, seeds, and plant-based proteins like tofu and falafel, you’ll ensure your child gets a healthy, exciting meal every day.
Offering your kids variety in their lunches will not only keep things exciting but will also ensure they are getting a wide range of nutrients from different plant-based foods.
The Importance of Balanced Easy Vegan Lunches for Kids
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!
Japanese Pancakes Stuffed with Sunflower Seed Chocolate
These Banana-Based Japanese Pancakes are a fun and delicious treat, stuffed with a rich and creamy Sunflower Seed Chocolate Spread. Perfect for breakfast or snacks, they’re naturally sweetened with banana and packed with plant-based goodness. Easy to make and kid-approved, these pancakes are a delightful combination of flavors and textures!
- Prep Time: 10
- Cook Time: 15
- Total Time: 25
Ingredients
For the Pancakes:
- 1 ripe banana (mashed)
- 1/2 cup all-purpose flour
- 1/4 cup plant-based milk (almond, soy, or oat)
- 1 tbsp coconut sugar (or any sweetener of your choice)
- 1/4 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- 1 tsp coconut oil (for greasing the pan)
For the Sunflower Seed Chocolate Spread:
- 1/2 cup sunflower seeds (roasted and unsalted)
- 2 tbsp unsweetened cocoa powder
- 2 tbsp maple syrup (or sweetener of choice)
- 1/4 tsp salt
- 1–2 tbsp plant-based milk (to adjust consistency)
Instructions
1. Make the Sunflower Seed Chocolate Spread:
- Add the sunflower seeds to a high-powered blender or food processor.
- Blend until smooth and creamy, scraping down the sides as needed (this can take a few minutes).
- Once the sunflower seed butter is smooth, add the cocoa powder, maple syrup, and salt. Blend again until fully combined.
- Add 1-2 tbsp of plant-based milk to adjust the consistency if needed.
- Set the spread aside or refrigerate until you’re ready to use it.
2. Prepare the Pancake Batter:
- In a bowl, mash the ripe banana until smooth.
- Add the flour, plant-based milk, coconut sugar, baking soda, baking powder, and vanilla extract to the mashed banana. Mix until the batter is smooth and lump-free.
- Let the batter rest for 5 minutes to thicken slightly.
3. Cook the Pancakes:
- Heat a non-stick pan over medium heat and lightly grease with coconut oil.
- Spoon about 2 tbsp of batter onto the pan to form small, round pancakes (you can adjust size as needed).
- Cook for 2-3 minutes until bubbles form on the surface, then flip and cook for another 1-2 minutes until golden brown on both sides.
- Remove the pancakes and let them cool slightly.
4. Assemble the Pancakes:
- Take one pancake and spread a layer of the sunflower seed chocolate spread in the center.
- Place another pancake on top to create a stuffed pancake sandwich.
- Repeat with the remaining pancakes and chocolate spread.
Notes
- Natural Sweetness: The ripe banana provides natural sweetness to the pancakes, reducing the need for added sugars.
- Rich Chocolate Filling: The sunflower seed chocolate spread is a healthy, nut-free alternative to traditional chocolate spreads, adding a creamy, rich filling to the pancakes.
- Versatile: These pancakes can be enjoyed as a breakfast, snack, or even a dessert, making them a versatile, kid-friendly option.
- Meal Prep Friendly: The sunflower seed spread can be made ahead and stored in the fridge, and the pancakes can be reheated for a quick snack.
- Healthy and Nut-Free: The use of sunflower seeds makes the recipe suitable for those with nut allergies, while also adding a boost of plant-based protein and healthy fats.
Nutrition
- Calories: 220
- Sugar: 12g
- Fat: 10g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 5g
Mixed Brown and White Sushi Rice Inari Pockets & Mini Vegetable Makis
These Mixed Brown and White Sushi Rice Inari Pockets and Mini Vegetable Makis are a fun, nutritious, and colorful addition to your child’s lunchbox. Filled with pre-salted carrots, cucumber, and avocado, these bite-sized makis and sweet inari pockets are perfect for little hands and packed with plant-based goodness. A delicious and healthy way to keep lunchtime exciting
- Prep Time: 15
- Cook Time: 30
- Total Time: 45-60
Ingredients
For the Mixed Sushi Rice:
- 1/2 cup white sushi rice
- 1/2 cup brown sushi rice
- 2 tbsp rice vinegar
- 1 tbsp sugar
- 1/2 tsp salt
For the Inari Pockets:
- 6 inari pockets (store-bought)
- Soy sauce (for dipping, optional)
For the Mini Vegetable Makis:
- 1 small carrot, julienned (pre-salted to remove moisture)
- 1 small cucumber, seeds removed, julienned
- 1/2 avocado, sliced thinly
- 3 sheets of nori, cut in half
- Soy sauce or tamari (for dipping)
Instructions
1. Prepare the Sushi Rice:
- Rinse the white and brown sushi rice separately under cold water until the water runs clear.
- Cook the white and brown rice together in a rice cooker or on the stovetop with a 1:1.5 rice-to-water ratio. Once cooked, allow the rice to cool slightly.
- In a small bowl, mix the rice vinegar, sugar, and salt until dissolved. Gently fold the vinegar mixture into the warm rice until well combined. Let it cool to room temperature.
2. Prepare the Carrot:
- Pre-salt the julienned carrot by sprinkling it with a little salt and letting it sit for 10 minutes to draw out moisture. Rinse and pat dry.
3. Prepare the Mini Vegetable Makis:
- Lay half a sheet of nori, shiny side down, on a bamboo mat or clean surface.
- Wet your fingers and spread a thin layer of the sushi rice over the nori, leaving a small border at the top.
- Place a few pieces of pre-salted carrot, cucumber, and avocado slices in the center of the rice.
- Starting from the bottom, roll the nori tightly, using your thumbs to help the mat move forward and your fingers to hold the filling in place. Roll once to cover the filling, then gently press down and roll forward to complete the roll.
- Slice each roll into small bite-sized pieces, perfect for kids’ lunchboxes. Repeat this process for the remaining nori and fillings.
4. Assemble the Inari Pockets:
- Take small amounts of the cooled mixed sushi rice and form it into small balls (about 2 per inari pocket).
- Gently open each inari pocket and stuff 2 rice balls into each pocket.
- Arrange the stuffed inari pockets in the lunchbox.
5. Pack the Lunchbox:
- Place the mini vegetable makis and the inari pockets into your child’s lunchbox. Add a small container of soy sauce or tamari for dipping if desired.
Notes
- Balanced Nutrition: The mix of brown and white sushi rice provides a balance of fiber and texture, making this meal both nutritious and satisfying.
- Pre-Salted Carrots: Salting the carrots beforehand helps remove excess moisture, ensuring the maki rolls stay crisp and fresh.
- Kid-Friendly: These mini makis and inari pockets are perfectly sized for little hands, making them easy for kids to eat at school or on the go.
- Versatile Fillings: The vegetable fillings can be easily swapped out for other veggies your child loves, like bell peppers or zucchini.
- Make-Ahead Friendly: Both the inari pockets and makis can be prepared in advance, making busy mornings easier and lunches stress-free.
- Nut-Free: This lunchbox recipe is ideal for school, as it’s entirely nut-free and allergy-friendly.
Nutrition
- Calories: 250
- Sugar: 3g
- Fat: 7g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 5g
If You Liked This Recipe, You Might Also Like:
Part 3 in our Back To School Series. Featuring Seeded Crackers, Tofu Egg Sandwich and Blueberry and Lemon muffins.
The Seeded Crackers are crunchy and nutritious, perfect for a quick snack or paired with your favorite dips. The Blueberry and Lemon Muffins add a burst of sweetness and a wholesome touch to any lunchbox. And for a satisfying main, the Tofu Egg Sandwich is creamy, flavorful, and packed with hidden veggies. All three are simple to prepare, making them ideal for busy parents who want to provide healthy meals on the go!
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