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Home Recipe Index Vegetarian

20+ Vegetarian Meals for Kids

By: Rachel TiemeyerPosted: 10/5/23Updated: 9/19/24

This post may contain affiliate or sponsored links. Please read our disclosure policy.

Finding vegetarian meals that please the meat-eaters and picky eaters in your home can be a challenge. Fear not! We’ve rounded up 20+ vegetarian meals for kids that are nutritious and everyone will like. (Be sure to try the Tomato Bisque, Cheese Calzones, and Egg Fried Rice!)

A plate with macaroni and cheese and steamed broccoli on it. this …


 
Table of Contents
  • Why Vegetarian Meals for Kids?
  • 20+ Vegetarian Meals for Kids
  • FAQs

Why Vegetarian Meals for Kids?

Let the record show, we aren’t vegetarians.

You can probably figure that out by looking at our recipe index and freezer meals.

But, we do see benefits for incorporating more meatless meals in your menu plans.

There are so many benefits to eating a more vegetarian diet.

It’s Budget Friendly

A 2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year!

It’s Healthier

Vegetarians are less likely to be overweight, have high blood pressure, or get type 2 diabetes.

Cancer Prevention

Regularly consuming a diet that contains fruits and vegetables is strongly associated with a reduced risk of some cancers. 

There are many other perks to eating more veggies and less meat, but you get the point. While adults may be convinced, kids may have a harder time simply because the meals don’t taste as good to them.

We’re here to help!

20+ Vegetarian Meals for Kids

Bowl of tomato bisque soup with crusty bread, fresh basil leaves, and Parmesan on top.

Tomato Bisque

I serve this decadent yet veggie-rich soup with what we call “Grilled Cheese Dippers” (i.e. grilled cheese sandwiches cut into sticks). This soup freezes well, so make extra. If you want a gluten-free version, try our Instant Pot Tomato Soup.

Tomato Bisque
A pizza quesadilla being dipped into marinara sauce with a plate of more pizza quesadillas nearby.

Pizza Quesadillas

Pizza Quesadillas are a filling snack or light meal that parents can feel good about feeding their kids. This tasty pizza snack comes together fast and can be customized so easily!

Pizza Quesadillas
A plate with a spinach lasagna roll on it and two other plates off to the sides.

Spinach Lasagna Rolls

Spinach Lasagna Rolls are a variation of traditional lasagna where the ingredients are rolled up instead of layered. This variation is vegetarian and filled with a mix of cheeses, marinara, and spinach.

Spinach Lasagna Rolls

Cheddar Chive Egg Bites

Kids love these mini egg bites! These are vegetarian (if you leave out the bacon), yet still high in protein. You can serve it as breakfast or for dinner along with Blueberry Baked French Toast Casserole and/or Apple Cinnamon Baked Oatmeal.

Egg Bites
Freezer-friendly lunch wrap cut in half on a plate with fresh fruit.

Make Ahead Lunch Wraps

With just a few simple ingredients, these easy and tasty wraps work for lunch or dinner. Make a big batch of them to have on hand in the freezer.

Make Ahead Lunch Wraps
Mac and cheese in a bowl with steamed broccoli on the side.

Instant Pot Whole Wheat Mac and Cheese

This recipe takes just 18 minutes from start to finish, dirties only one pot, and tastes creamy and delicious! Plus, it’s made with all real food ingredients. Don’t have an Instant Pot? Try our Mac and Cheese with Sneaky Sweet Potato instead. Kids love it.

Instant Pot Whole Wheat Mac and Cheese
A hand holding a egg in a hole that has been cut in half.

Egg-in-a-Hole

This one may bring back fond childhood memories! Egg-in-a-Hole is a cheap, simple and fun meal idea that the whole family will enjoy. Serve with fresh fruit or one of our smoothies.

Egg-in-a-Hole
Vegetarian Tortilla Soup in a bowl with sliced jalepenos, fresh cilantro, and shredded cheddar cheese on top.

Vegetarian Tortilla Soup

Filled with beans, tomatoes, chiles, corn, and more, our Vegetarian Tortilla Soup only gets better the longer it sits in the fridge. It’s a “one-pot wonder” that I’ve been making and freezing for years for my family.

Vegetarian Tortilla Soup
Skillet of egg fried rice with wooden spoon.

Egg Fried Rice with Sweet Soy Sauce

This fried rice is full of flavor and is filling even without meat. My husband and some of my kids (there’s always a picky one, right?) love it. Plus, it’s packed full of fiber, good fat, protein, vitamins, and minerals.

Egg Fried Rice
Pumpkin pancakes stacked on a plate with syrup, a pat of butter, and pecan pieces on top.

Whole Wheat Pumpkin Pancakes

These healthy pumpkin pancakes are packed with irresistible fall flavors. Although they’re made with 100% whole wheat flour, these flapjacks retain their light, fluffy texture. Make extras to freeze or refrigerate for later while you’re at it. Serve with scrambled eggs or hard-boiled eggs for more protein.

Whole Wheat Pumpkin Pancakes
Instant Pot spaghetti in a white serving bowl with garlic bread on the side.

Instant Pot Whole Wheat Spaghetti

Only 4 ingredients make up this nutritious Instant Pot Spaghetti recipe that your family will love. You’ll have Pot Whole Wheat Spaghetti done in about 15 minutes and will only dirty up one pot! Now, that’s my kind of meal.

Instant Pot Whole Wheat Spaghetti
Baked omelette in a baking pan cut into servings with one square being lifted out with a spatula.

Baked Omelette

This easy, protein-rich main dish can be customized to fit your vegetarian needs. Serve along with our Healthy Pumpkin Pancakes or Smoothies (see below) for an delicious breakfast-for-dinner night.

Baked Omelette

Smoothies

Learn how to save time and money and eat healthier by prepping frozen smoothie packs ahead of time. Use our 7 different delicious smoothie pack recipes to start filling your freezer today.

Smoothies
Smoothie

7 Must Have Smoothie Recipes

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Calzones piled on baking sheet with one cut open and a small crock of pizza sauce.

The BEST Cheese Calzones

Our Cheese Calzone recipe is simply the best! This portable pizza pocket has been tested over and over and is made with a blend of creamy ricotta, gooey mozzarella, and savory Parmesan cheese. In case they aren’t devoured on the spot (doubtful!), we’ve also included freezing instructions.

Cheese Calzones
Baked cheese tortellini in glass dish.

4-Ingredient Baked Tortellini

Need a super easy 4-ingredient dish for dinner that everyone will love? Baked Tortellini (with sneaky spinach to up the nutrition) is it. This comforting casserole is the perfect weeknight meal!

Baked Tortellini
Pumpkin chili in a dutch oven ready to be served.

Pumpkin Chili

Pull back just a little on the spice in this delicious chili when cooking for the kiddos. Top with all their favorite chili toppings like shredded cheese, sour cream, and oyster crackers.

Pumpkin Chili

Pizza Bread

Pile on the veggies (and avoid the meat) when making this super simple fake out “pizza”. Or try English Muffin Pizzas instead. Easy enough for older kids to make!

Pizza Bread
A pile of broccoli cheddar bites on a white plate

Broccoli Bites

Here’s a fun and delicious way to get more veggies into the kids. Toddlers to adults love these hand-held, freezer-friendly veggie bites.

4 Ingredient Gourmet Grilled Cheese

Tired of the traditional grilled cheese sandwich? This one kicks it up a notch and is irresistible. Serve with our Tomato Bisque or Instant Pot Tomato Soup.

4 Ingredient Gourmet Grilled Cheese
A 9x12 baking dish of cheesy baked pasta with fresh basil on top ready to serve.

Easy Cheesy Baked Pasta

A simple, comforting, vegetarian baked pasta that feeds a crowd. I use whole wheat penne pasta to make it just a little healthier.

Cheesy Baked Pasta

FAQs

What are some good sources of protein for vegetarian kids?

Eggs, cow’s milk and cheese, beans, lentils, tofu, tempeh, and quinoa are all good sources of vegetarian protein.

Is a vegetarian diet healthy for a child?

According to St. Louis Children’s Hospital dietitian Tara Todd, “It’s OK to be a vegetarian as long as kids choose a healthy substitute for meat and will eat enough fruits and vegetables,” Todd says. “But kids need to fully understand what’s involved with being a good vegetarian. If they’re not doing it well, they should see a dietitian.” (source)

We hope you found a few keepers in our list of vegetarian meals for kids. If you’re looking for vegetarian side dishes to go with these mains, check out these favorite sides and salads recipes.

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Rachel Tiemeyer

As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!

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