Delicious Vegan Breakfast Ideas For Kids Will Love. Going vegan is becoming increasingly popular, even among kids and families. A plant-based diet has been linked to numerous health benefits, including lower rates of obesity, heart disease, high cholesterol, high blood pressure, and diabetes (1, 2). As more parents adopt a vegan lifestyle, a common concern is how to ensure their kids get proper nutrition, especially at breakfast. The good news is there are endless delicious vegan breakfast options perfect for picky eaters and nutrition-focused parents alike. This article will provide tips for making healthy and tasty vegan breakfasts that both kids and parents will enjoy.
Delicious Vegan Breakfast Ideas For Kids Will Love
Benefits of Vegan Breakfasts for Kids
A nutritious vegan breakfast sets kids up for better concentration, improved behavior, and steadier energy levels throughout the day (3). Plant-based breakfast foods are packed with fiber, protein, vitamins, minerals, and antioxidants without the saturated fats found in many animal products. Going vegan reduces kids’ risk of developing chronic diseases down the road and teaches them healthy eating habits right from the start (4). Some specific benefits of vegan breakfasts for kids include:
• Higher fiber intake, preventing constipation and promoting digestive health
• More antioxidants from fruit, veggies, grains, and plant-based protein
• Less processed and fried foods that are common in traditional kids’ breakfast foods
• Decreased risk of heart disease, cancer, obesity later in life
• Sets the stage for a lifetime of healthy eating habits
Tips for Kid-Approved Vegan Breakfasts
Focus on flavors kids love. The key is to make plant-based foods taste just as good, if not better than their old favorites. Kids love naturally sweet flavors from fresh or dried fruits. Crunchy, crispy textures also goes over well. Don’t be afraid to still use kid-friendly oils, like coconut or olive oil, or nut butters for creamy deliciousness.
Do smoothies and parfaits. Blending up fruits into smoothies is usually an instant hit. For an easy parfait, layer vanilla coconut or soy yogurt with granola and fruit. The colors and textures will thrill little ones.
Cut fruit into fun shapes with cookie cutters. Cutting fruit like melon, berries and kiwi into star, heart or animal shapes with cookie cutters transforms breakfast into playtime. Kids will be lining up for their colorful fruit salad creations.
Go for savory too. While pancakes and French toast do just fine without eggs in the batter, don’t forget savory options too. Avocado toast on whole grain is simple but gourmet to kids. Add sunflower or pumpkin seeds for crunch too. Roasted veggie hash is always a win.
Let them decorate. No matter what you make, letting kids add their own toppings and mix-ins gives them ownership. Supply healthy sprinkle options like hemp seeds, chia seeds, shredded coconut or cocoa nibs along with their favorite fruits. Their creativity will ensure they eat every last bite.
Keep it mini. Mini pancakes, muffins, and waffles are cuter and more kid-sized. It also lets them try multiple items on their plate, boosting nutrition and fun.
Read more: Conquer Picky Mornings : 20 Breakfasts They’ll Actually Eat [No Bribes Needed]
Here are some of the most popular tried-and-true vegan breakfast recipes among kids and parents:
Banana Bread Breakfast Muffins
These perfectly sweet muffins are delicious on their own or topped with nut butter. Parents will love that they freeze well too.
Ingredients
3 large spotty bananas, mashed
1/3 cup maple syrup or agave
1⁄3 cup coconut oil, melted
1 tsp vanilla extract
2 cups whole wheat or white whole wheat flour
1 tsp baking soda
1⁄2 tsp salt
1 tsp cinnamon
1⁄2 cup walnuts or pecans, chopped (optional)
Instructions
Preheat oven to 375°F. Line a 12-cup muffin tin with liners. In a large bowl, mix mashed bananas, maple syrup, coconut oil, and vanilla until blended. Add flour, baking soda, salt and cinnamon. Stir just until combined then fold in the nuts. Scoop batter evenly into lined tin, filling about 2⁄3 full. Bake 18-22 minutes until a toothpick inserted comes out clean. Cool 5 minutes before transferring to a wire rack. Enjoy warm, at room temperature or freeze for easy breakfasts or snacks!
Fluffy Whole Grain Pancakes
Light, fluffy, and secretly packed with nutrients, these pancakes score big with kids. Customize with blueberries, bananas or chocolate chips (ssshhh!).
Ingredients
11⁄2 cups whole wheat or white whole wheat flour
2 tsp baking powder
1⁄2 tsp salt
1 tsp cinnamon
1⁄4 cup maple syrup, plus more for serving
11⁄2 cups unsweetened almond milk
1 tsp apple cider vinegar
1 tbsp coconut oil
1 tsp vanilla extract
Optional mix-ins: chocolate chips, blueberries, bananas
Instructions
Whisk flour, baking powder, salt and cinnamon in a large bowl. In a separate bowl, mix maple syrup, milk, vinegar, oil and vanilla. Let sit 5 minutes to activate the vinegar. Pour wet into dry and stir just until combined (do not overmix). Stir in mix-ins if desired. Heat a nonstick pan or griddle over medium. Scoop scant 1⁄4 cup batter per pancake onto pan. Cook until bubbles appear and edges look dry, about 2 minutes. Flip and cook another 1-2 minutes. Serve warm with maple syrup and desired toppings!
Green Machine Smoothie
Kale and spinach make this smoothie super nutritious while the banana, pineapple and lime keep it sweet enough for kids. The bright green color is always a hit too!
Ingredients
1 cup coconut water or water
1 cup baby spinach
1 cup diced kale leaves
1 frozen banana
1 cup frozen pineapple chunks
1 tbsp chia seeds
Juice from 1 lime
Instructions
Add all ingredients to a high speed blender. Blend until completely smooth, at least 1 minute. Pour into glasses, serve with a reusable straw. Enjoy!
Trail Mix Granola Bars
Chewy, crunchy and naturally sweetened – these granola bars will be a lunchbox staple.
Ingredients
21⁄2 cups old fashioned rolled oats
1 cup crispy brown rice cereal
1⁄2 cup almond meal/flour
1⁄2 cup raisins or dried cranberries
1⁄3 cup each: sunflower & pumpkin seeds
1⁄3 cup coconut flakes
1⁄2 cup almond or peanut butter*
1⁄2 cup maple syrup
1 tsp vanilla extract
1⁄4 tsp salt
*sub sunflower seed butter to make nut-free
Instructions
Preheat oven to 325°F. Line an 8×8 pan with parchment, leaving overhang on two sides. In a large bowl, mix oats, cereal, almond meal, raisins, seeds, coconut and salt. In a microwave-safe bowl, melt nut/seed butter, syrup and vanilla until loose. Pour over oat mixture and stir to coat completely. Press firmly into pan using a flat-bottomed cup to pack down tightly. Bake 25 minutes until lightly browned. Let cool completely before using parchment to lift out and cut into squares. Keep stored in an airtight container.
Baked Tofu Breakfast Tacos
These protein-packed tacos are a savory, scrumptious way to start the day. Kids love customizing them too.
Ingredients
1 block extra firm tofu, drained and patted dry
2 tbsp tamari or soy sauce
2 tsp chili powder
1 tbsp olive oil
8 small corn tortillas
Toppings: salsa, avocado, cilantro, etc.
Instructions
Preheat oven to 400°F. Line a baking sheet with parchment. Slice tofu into 8 equal triangles, about 1⁄2 inch thick. Whisk tamari and chili powder in a shallow dish. Dip each tofu slice into mixture, turning to coat both sides. Arrange tofu triangles evenly on pan and bake 20 minutes, gently flipping halfway. Meanwhile, warm tortillas in microwave 15-30 seconds until pliable. Remove tofu from oven and let cool slightly. Fill each tortilla with 1-2 slices tofu, add desired toppings, and enjoy!
Baked Veggie Omelette Cups
Eggy taste and texture without the eggs! These omelette cups are super adaptable to whatever veggies you have on hand.
Ingredients
1 block extra firm tofu, drained and patted dry
1⁄4 cup nutritional yeast
1 tbsp cornstarch or tapioca starch
2 tsp onion powder
1 tsp turmeric
1⁄2 tsp each: garlic powder, salt
1 cup mixed diced veggies (onion, bell pepper, tomato, spinach, etc)
2 tbsp olive oil
Instructions
Preheat oven to 375°F. Grease a 12-cup muffin tin with nonstick spray. Press excess liquid out of tofu, then crumble into a food processor. Add remaining ingredients except oil and veggies and process until smooth, about 2 minutes, scraping sides as needed. Heat oil in a skillet over medium heat. Cook veggies for 2-3 minutes until tender crisp. Divide veggie mixture evenly among muffin cups. Top each with scant 1⁄4 cup tofu mixture. Use a spoon to form wells and shape into mini-omelettes. Bake 25 minutes until set and lightly browned. Enjoy with avocado, hot sauce, etc. Reheats well too!
And just like that, your kids are fueled up for the day with nutritious, delicious vegan breakfasts! Get creative, let them help out in the kitchen, serve with their favorite fruit and you’re guaranteed to have happy plant-powered eaters. Their growing bodies will thank you.
FAQs About Vegan Breakfast Ideas For Kids
1. Are vegan breakfasts healthy for kids?
Yes, vegan breakfasts can be very healthy for kids when they include whole grains, protein sources like tofu and nuts, fruits, vegetables, and healthy fats. Compared to more traditional breakfast offerings for kids, vegan options tend to be lower in saturated fat and higher in fiber, antioxidants, and important vitamins and minerals.
2. How can I make sure my kids get enough protein from plant-based breakfasts?
Some rich sources of plant-based protein to incorporate for breakfast include tofu, edamame, nut butters, nuts, seeds, quinoa, and peas. Getting a variety ensures adequate protein intake. The key is to balance different proteins within a meal or throughout the day.
3. What are some quick and easy vegan breakfasts I can make for my kids?
Quick options include whole grain cereal or oatmeal topped with fruit and nut butter, toast or English muffins with nut butter and banana slices, smoothies made with plant-based milk and fruit/greens, or whole grain waffles or pancakes topped with fruit. Overnight oats are another great make-ahead choice.
4. My kids love eggs and cheese, how do I get them to accept vegan breakfasts?
Focus on familiar flavors and textures. Tofu scrambles can mimic eggs while nutritional yeast adds a cheesy flavor. Non-dairy yogurts provide creaminess and tang too. Letting kids customize their own açaí bowls and smoothies also helps them have fun eating plant-based.
5. Are there certain nutrients kids may miss out on with dairy-free and egg-free breakfasts?
The main nutrients that require a bit more attention without animal products include vitamin B12, calcium, vitamin D, iron, zinc, and omega-3 fatty acids. Make sure to serve plenty of leafy greens, nuts, seeds, beans/legumes, whole grains, plant-based milks fortified with vitamins and minerals, citrus fruits, avocados and lean proteins. Consider a chewable vegan multivitamin to help fill any gaps too.