Quick & Easy Vegan Lunches for Kids: Part 3 – Healthy Recipes for Busy Parents
Back to School: Easy Vegan Lunches For Kids - Recipes for Busy Parents
We’re excited to announce Part 3 in our Back to School – Easy Vegan Lunches for Kids Edition! This series was created to inspire busy parents with quick, healthy, and delicious meal ideas for their little ones. We know mornings can be chaotic, so we’re dropping 3 brand-new recipes to help you prep vegan lunches ahead of time, making your mornings smoother and stress-free.
This week, we’re featuring:
- Seeded Crackers
- Tofu Egg Sandwiches with Hidden Veggies
- Berry & Lemon Muffins
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 Seeded Crackers, Tofu Egg Sandwiches with Hidden Veggies, and Berry & Lemon Muffins, you’ll have a variety of delicious, plant-based options ready in no time. These easy vegan lunches ensure your kids enjoy a healthy, balanced meal at school, packed with flavor and nutrients to keep them fueled throughout the day.
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 berries, seeds, and tofu are great for your kids:
- Berries are antioxidant-rich, protecting against inflammation and supporting brain health—perfect for boosting focus and learning throughout the school day. Learn more about the benefits of berries at NutritionFacts.org.
- Seeds like pumpkin, sunflower, and flax are loaded with essential nutrients like magnesium, iron, and zinc, which are key for energy production and immune function. For more information on the power of seeds in plant-based diets, visit One Green Planet.
- Tofu provides a fantastic source of plant-based protein and calcium, supporting strong bones and keeping kids full and energized. Check out more about the benefits of tofu at Forks Over Knives.
By including these powerful ingredients in your children’s lunches, you’re ensuring they not only enjoy delicious meals but also benefit from the nutrients that support growth, energy, 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!
Seeded Crackers
These Easy Seeded Crackers are a tasty and crunchy snack, perfect for kids’ lunchboxes. Made with a mix of pumpkin, sunflower, sesame, and chia seeds, they have a kid-friendly flavor with a hint of rosemary. These crackers are fun to eat, easy to pack, and a great way to add some wholesome crunch to your child’s lunch. Plus, they’re naturally gluten-free with the almond flour option, making them suitable for a variety of diets.
- Prep Time: 10
- Cook Time: 20-25
- Total Time: 30-35
Ingredients
- 1/2 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 2 tbsp sesame seeds
- 2 tbsp chia seeds
- 1/4 cup whole wheat flour (or almond flour for a gluten-free version)
- 1 tsp dried rosemary
- 1/2 tsp garlic powder (optional)
- 1/4 tsp salt
- 1 tbsp olive oil
- 1/4 cup water
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Prepare the Seed Mixture:
- In a food processor, combine the pumpkin seeds, sunflower seeds, sesame seeds, and chia seeds. Pulse a few times to break them down slightly, but not too fine—you want to keep some texture.
- Add the flour (whole wheat or almond), dried rosemary, garlic powder (if using), and salt to the seed mixture in the food processor. Pulse a few more times to combine.
3. Mix the Dough:
- Transfer the seed mixture to a bowl. Add the olive oil and water, and stir until everything is well combined and forms a sticky dough.
- If the mixture is too dry, add a little more water, one teaspoon at a time, until it holds together.
4. Roll Out the Dough:
- Place the dough between two sheets of parchment paper. Roll it out to about 1/8-inch thickness. The thinner you roll, the crispier the crackers will be.
- Remove the top layer of parchment paper and transfer the rolled dough (on the bottom parchment paper) onto a baking sheet.
5. Score the Crackers:
- Use a knife or pizza cutter to score the dough into small squares or rectangles, but don’t cut all the way through. This will make it easier to break into crackers once baked.
6. Bake:
- Bake in the preheated oven for 20-25 minutes, or until the edges are golden and the crackers are firm to the touch.
- Remove from the oven and let cool completely on the baking sheet. The crackers will continue to crisp up as they cool.
7. Break and Store:
- Once cooled, break the crackers along the scored lines.
- Store the crackers in an airtight container at room temperature for up to a week.
Notes
- Flavor Variations: Feel free to experiment with other spices like thyme, oregano, or a pinch of paprika for added flavor.
- Serving Suggestions: Pair these crackers with hummus, guacamole, or nut butter for a tasty and balanced lunchbox snack.
- Gluten-Free Option: Ensure you use almond flour to make these crackers completely gluten-free.
Nutrition
- Serving Size: 12 crackers
- Calories: 70
- Fat: 6g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 2g
Tofu Egg Sandwich
This Grated Tofu Sandwich is perfect for kids and sneaks in healthy veggies like carrot, chives, and avocado. Packed with protein and healthy fats, this sandwich is flavorful and easy to prepare—plus, cutting it into squares makes it even more fun to eat!
- Total Time: 10
Ingredients
- 1/4 block firm tofu, grated
- 1/4 small carrot, grated
- 1/2 tablespoon fresh chives, finely chopped
- 1/2 ripe avocado, sliced
- 1/2 tablespoons vegan mayo
- 1/4 teaspoon turmeric (for a little color and flavor)
- Salt and pepper to taste
- 2 slices of whole grain or sandwich bread (or your choice of bread)
Instructions
- Prepare the Filling:
In a medium bowl, combine the grated tofu, grated carrot, chopped chives. Add vegan mayo, turmeric, salt, and pepper. Mix everything together until well combined. - Assemble the Sandwich:
Spread the tofu and veggie mixture evenly onto one slice of bread. Top with the avocado slices to make sandwich. - Cut into Fun Shapes:
For a kid-friendly presentation, cut the sandwiches into squares, triangles, or use a fun-shaped cookie cutter to make lunchtime exciting for your little ones. - Serve:
Serve the sandwiches fresh or pack them into lunchboxes. They’re great as a snack or paired with fruits and veggies for a balanced meal.
Notes
- Grated Tofu Texture: Grating the tofu gives it a soft, crumbly texture that mimics traditional egg salad, making it easy for kids to eat and enjoy.
- Hidden Veggies: Grated carrot and mashed avocado blend seamlessly into the filling, adding extra nutrients without overpowering the taste.
- Turmeric for Color: Adding a small amount of turmeric gives the sandwich a vibrant yellow color, making it more visually appealing for kids while offering anti-inflammatory benefits.
- Customizable Veggies: Swap in other finely grated veggies like zucchini, cucumber, or even bell peppers to suit your child’s preferences and increase their veggie intake.
- Kid-Friendly Presentation: Cutting the sandwich into squares, triangles, or using a fun-shaped cookie cutter makes the meal more enjoyable and encourages kids to try new foods.
- Meal Prep Friendly: The filling can be made ahead of time and stored in the fridge for up to 2 days, making it an easy option for quick lunch assembly.
- Vegan Mayo Substitution: Feel free to swap vegan mayo with mashed avocado for a healthier and creamier alternative.
Nutrition
- Serving Size: 1
- Calories: 300
- Sugar: 3g
- Sodium: 450mg
- Fat: 9g
- Saturated Fat: 2g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 12g
Berry and Lemon Vegan Muffins
These Berry and Lemon Vegan Muffins are a delightful treat for kids’ lunchboxes! Packed with juicy berries and a refreshing hint of lemon, they’re light, fluffy, and naturally sweetened. Easy to make and perfect for on-the-go snacking, these muffins are a delicious way to add some fruity goodness to your child’s day.
- Prep Time: 10
- Cook Time: 18=20
- Total Time: 28-30
Ingredients
- 1 1/2 cups all-purpose flour
- 1/2 cup coconut sugar (or regular sugar)
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- Zest of 1 lemon
- 1 cup mixed berries (fresh or frozen)
- 3/4 cup plant-based milk (almond, soy, or oat)
- 1/4 cup coconut oil, melted
- 1 tsp vanilla extract
- 1 tbsp lemon juice
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease with coconut oil.
2. Mix Dry Ingredients:
- In a large bowl, whisk together the flour, coconut sugar, baking powder, baking soda, salt, and lemon zest.
3. Prepare Wet Ingredients:
- In a separate bowl, combine the plant-based milk, melted coconut oil, vanilla extract, and lemon juice. Mix well.
4. Combine Wet and Dry Ingredients:
- Pour the wet mixture into the dry ingredients and stir gently until just combined. Be careful not to overmix; it’s okay if there are a few lumps.
- Gently fold in the mixed berries.
5. Fill the Muffin Tin:
- Spoon the batter evenly into the prepared muffin tin, filling each cup about 3/4 full.
6. Bake:
- Bake in the preheated oven for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Remove from the oven and let the muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
7. Serve or Store:
- Enjoy the muffins warm, or let them cool completely and pack them into lunchboxes. Store any leftovers in an airtight container at room temperature for up to 3 days, or refrigerate 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
- Serving Size: 1
- Calories: 150
- Sugar: 10g
- Fat: 6g
- Carbohydrates: 22g
- Fiber: 2g
- Protein: 2g
If You Liked This Recipe, You Might Also Like:
Part 2 in our Back To School Series. FeaturingPesto Pasta and Vegan Banana Muffins.
The Pesto Pasta is packed with fresh flavors, making it an easy and healthy main dish, while the Vegan Banana Muffins add a sweet, wholesome touch to any lunch. Both are simple to prepare and ideal for busy parents looking to provide healthy meals on the go!
Try the recipe here
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