1. Introduction
Tired of the daily breakfast battle with your kids? Struggling to prepare a fit, healthy meal that even the pickiest eater in your family will enjoy? We've got you covered! Discover our collection of 18 irresistible vegan breakfast recipes designed to simplify your mornings and delight your children. Explore these 18 irresistible vegan recipes and transform your mornings into a stress-free, joy-filled start to the day.
A nutritious breakfast sets the foundation for a productive day, especially for children. A balanced vegan breakfast consisting of fruits, vegetables, whole grains, and plant-based proteins provides numerous nutritional advantages, including essential elements and minerals that support outstanding growth and development, while also being gentler on the environment.
What
to Expect
In this article, we will go through 18 delicious vegan breakfast
recipes for kids. From lightning-quick alternatives to sweet treats and savory
meals, there is something here to suit all children. We will discuss the
benefits of a vegan breakfast and give some tips on veganizing your kids'
meals.
2.
Benefits of Vegan Breakfast for Kids
Nutritional
Advantages
Generally, vegan breakfasts are high in fiber, vitamins, and
minerals. According to nutritionists, plant-based foods are great powerhouses
of nutrition found in foods such as fruits, vegetables, nuts, seeds, and whole
grains. For example, oatmeal is very high in fiber content, which helps with
digestion and keeps the kids full longer. Fruits help to obtain major vitamins
such as vitamin C, which helps to build the immune system. The diversity of
foods helps in the provision of most nutrients required for his growth and
development.
Energy and Concentration: Breakfast helps kick-start the day by
boosting energy and enhancing concentration. Whole grains, such as oats and
quinoa, release slow energy of their own, while fruits provide natural sugars
that get into the blood quickly. Protein found in nuts, seeds, and tofu
promotes the development and growth of muscles. Kids will be able to start the
school day with focus and energy, brought by the balance of the different vegan
breakfasts.
Ethical
and Environmental Impact
Vegan meals also teach compassion toward animals and the importance
of environmental sustainability. Diets strongly based on plants have a much
lower carbon footprint than diets high in animal products. Thus, by introducing
kids to vegan breakfasts, you're setting them up to foster a healthier planet.
3.
Tips for Making Vegan Breakfasts Kid-Friendly
Incorporate
Favorite Flavors
Popular tastes or foods that most kids like can be incorporated
through flavors, foods such as chocolate, peanut butter, fruit, cocoa, etc. For
instance, one can mix cocoa in oatmeal or add a puree of bananas to smoothies.
In this way, even in the transition to vegan meals, it becomes much easier to
relate and pleasure is felt in consuming them.
Presentation
Does Matter
Appearance of food plays a larger role in helping a child be willing
to try a new food. Use colorful fruits and vegetables to make cooking dishes
more visual. Fun shapes of cut fruits or fruit designs, such as a smiley face,
work. A nicely colored smoothie bowl topped with fresh fruits and nuts is as
nourishing as it is visually appealing.
Involve
Kids in Preparation
Involving kids in the kitchen not only makes them more interested in
their meals but also teaches them valuable cooking skills. Let them help with
simple tasks like stirring, measuring out ingredients, or serving up a dish.
When children feel proprietorial over their food, they are more inclined to eat
it.
4.
Recipe Categories
This way, it will be easier for you to search for the best vegan breakfast recipe, inspiring you for the new day. We divided them into six sections:
- Quick 'n' Healthy
- Sweet Breakfast
- Savory Breakfast
- Delicious Smoothies
- Tasty Baked Goods
- Fun Breakfasts for Kids
5.
Quick and Easy Vegan Breakfast Recipes for Kids
Recipe 1: Overnight Oats with Fresh Berries
Ingredients:
- 1 cup rolled oats
- 1 cup almond milk
- 1 tablespoon chia seeds
1 teaspoon maple syrup
½ teaspoon vanilla extract
Fresh berries (strawberries, blueberries, raspberries)
Procedure:
1. Combine all the ingredients in a bowl or a jar: oats, almond milk, chia seeds, maple syrup, vanilla extract.
2. Mix well, cover, and refrigerate overnight.
3. Mix well in the morning and add some fresh berries.
4. You could serve it cold or microwave it for a minute if you wish.
Recipe 2: Cherry Tomato Avocado Toast Recipe: A Tasty and Easy-to-Make Snack
Ingredients:
- 1 ripe avocado
- 2 pieces of whole grain bread
- 1 cup cherry tomatoes, halved
- Salt and pepper to taste
- Olive oil (optional)
Procedure:
1. Toast the bread slices as desired.
2. Mash the ripe avocado in a bowl and mix with salt and pepper.
3. Spread the mashed avocado on top of the roasted bread.
4. Top the mashed avocado with halved cherry tomatoes.
5. Optionally, put a drizzle of olive oil on top.
6. Serve hot.
Recipe 3: Banana and Peanut Butter Smoothie
Ingredients:
- 1 ripe banana
- 1 cup almond milk
(or any entirely plant-based milk)
- 1 tablespoon peanut butter
- 1 teaspoon maple syrup
- 1/2 teaspoon vanilla extract
- Ice cubes, as needed
Procedure:
1. Whizz up the banana with the almond milk, peanut butter, maple syrup, and vanilla extract in a blender.
2. Whizz until smooth and creamy.
3. For extra chill, you could throw in a few ice cubes, blend, and then pour into your glass.
4. Pour it in a glass and serve.
6. Sweet Vegan Kids Breakfast Recipes
Recipe 4: Vegan Chocolate Chip Pancakes
Ingredients:
- 1 cup all-purpose flour
- 1 tablespoon baking powder
- 1 tablespoon sugar
- 1/4 teaspoon salt
- 1 cup almond milk (any plant-based milk)
- 2 tablespoons vegetable oil
- 1/2 cup vegan chocolate chips
Instructions:
1. In a medium bowl, combine flour, baking powder, sugar, and salt.
2. Add almond milk and vegetable oil; stir until just combined.
3. Add in vegan chocolate chips.
4. Preheat a non-stick skillet over medium heat and lightly grease the skillet.
5. When the skillet has reached temperature, pour 1/4 cup of batter for each pancake onto the skillet.
6. Cook until bubbles appear on the surface and then flip until golden on both sides.
7. Serve them hot with maple syrup.
Recipe 5: Fruit and Nut Granola
Ingredients:
- 3 cups rolled oats
- 1 cup of mixed nuts
- 1/2 cup dried fruits - raisins, cranberries, and apricots
-1/4 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
-1/2 teaspoon ground cinnamon
-pinch of salt
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large bowl, combine oats, mixed nuts, cinnamon, and salt.
3. In a separate bowl, mix together the maple syrup, melted coconut oil, and vanilla extract.
4. Combine the two mixtures and stir well until everything is well-coated.
5. Spread the mixture all over a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes, stirring halfway through, until all the Granola turns to golden brown.
7. Remove from the oven and allow to cool.
8. Combine the dried fruits.
9. Transfer into a clean, airtight container.
Recipe 6: Chia Seed Pudding with Mango
Ingredients:
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1 ripe mango, cut into small pieces
Method:
1. Whisk chia seeds, milk, maple syrup, and vanilla in a bowl.
2. Mix it well and let it sit. Then, mix to avoid clumping again.
3. Cover it and keep it in the refrigerator for 2 hours or overnight.
4. The next morning, mix the pudding and garnish with diced mango.
5. Chill it and serve.
7. Savory Vegan Breakfast Recipes for Kids
Recipe 7: Tofu Scramble with Vegetables
Ingredients:
- 1 block firm tofu, drained and crumbled
- 1 tablespoon olive oil
- 1/2 onion, diced
1 diced bell pepper
1 cup chopped spinach
1 teaspoon turmeric
1/2 teaspoon garlic powder
Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced onion and bell pepper. Sauté until softened.
3. Mix in the crumbled tofu.
4. Add the turmeric, garlic powder, salt and pepper, and stir to mix well. Cook for about 5 minutes.
6. Add chopped spinach and cook until wilted.
7. Serve hot.
Recipe 8: Vegan Breakfast Burrito
Ingredients:
- 1 block of firm tofu, crumbled
- 1 tbsp olive oil
- 1/2 onions, diced
- 1 bell pepper, diced
- 1 cup black beans, cooked and drained
- 1 avocado, sliced
- Salsa
- Whole wheat tortillas
Instructions:
1. Heat the olive oil in a skillet over medium heat.
2. Add the diced onion and bell pepper. Sauté until soft.
3. Place crumbled tofu and black beans in the frying pan.
4. Stir and cook for about 5-7 minutes.
5. In another frying pan/microwave/oven, heat the tortillas.
6. Fill each tortilla with the tofu mixture.
7. Add avocado slices and salsa.
8. Roll up the tortillas as per burrito rolls.
9. You can also add more salsa sauce on top.
10. Serve hot.
Recipe 9: Sweet Potato and Black Bean Hash
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 bell pepper, chopped
- 1 cup canned black beans
- 1 tsp cumin
- 1/2 tsp smoked paprika
- Salt and pepper to taste
Directions:
1. Heat olive oil in a large skillet over medium heat.
2. Add sweet potatoes to the skillet and heat until they start to soften, about 10 minutes.
3. Add onion and bell pepper to the skillet and cook until tender.
4. Add the cumin, smoked paprika, salt, and pepper to taste and stir to combine. Put in the black beans.
5. Simmer for another 5-7 minutes, until everything gets hot.
6. Serve hot.
8. Kids Healthy Vegan Smoothies
Recipe 10: Green Spinach and Pineapple Smoothie
Ingredients:
- 1 cup fresh spinach
- 1 cup of frozen chopped pineapple
- 1 ripe banana
- 1 cup coconut water
- 1 tablespoon chia
1. Add the spinach, pineapple, banana, coconut water, and chia seeds to a blender.
2. Blend it smooth and creamy.
3. Pour inside the glass and serve immediately.
Recipe 11: Berry Blast Smoothie
Ingredients:
1 cup mixed berries (strawberries, blueberries, raspberries)
1 ripe banana
1 cup almond milk (or any plant-based milk)
1 tablespoon flaxseeds
1 teaspoon maple syrup
Directions:
1. Place mixed berries, banana, almond milk, flaxseeds, and maple syrup into the blender.
2. Blend until smooth.
3. Serve immediately in a glass.
Recipe 12: Tropical Smoothie with Coconut and Mango
Ingredients:
1. 1 ripe mango, peeled and diced
2. 1 cup coconut milk
3. 1 ripe banana
4. 1 tablespoon shredded coconut
5. 1/2 teaspoon vanilla extract
Directions:
1. Put the peeled and diced mango into the blender.
2. Mix well.
3. Pour into a glass. Serve immediately.
9. Plant-Based Baked Goodies for Kids
Recipe 13: Blueberry Muffins
Ingredients:
- 2 cups all-purpose flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/2 cup sugar
- 1 cup almond milk (or any dairy-free milk)
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
- 1 cup
Directions:
1. Preheat your oven to 375°F and line a muffin tin with paper liners.
2. In a large bowl, whisk together the flour, baking powder, salt, and sugar.
3. In a separate bowl, whisk together the almond milk, melted coconut oil, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix until mostly combined.
5. Fold in the blueberries.
6. Divide the batter evenly among your muffin cups.
7. Bake for about 20-25 minutes until a toothpick inserted in the middle comes out clean.
8. Allow the muffins to cool for a while before serving.
Recipe 14: Apple Cinnamon Breakfast Bars
Ingredients:
- 2 c rolled oats
- 1/2 c almond butter
- 1/4 c maple syrup
-1/2 c applesauce
- 1t cinnamon
-1/2 t vanilla extract
Directions:
1. Preheat the oven to 350°F (175°C). Line a baking pan with parchment paper.
2. Mix the rolled oats, almond butter, maple syrup, applesauce, cinnamon, and vanilla extract in a big bowl.
3. Add the chopped dried apples and stir in.
4. Mixture presses into the prepared baking pan.
5. Bake for 20-25 minutes. Once the edges are slightly golden, they are ready.
6. Cool it completely and then cut it into bars.
7. Store in an airtight container.
Recipe 15: Eggless Banana Bread
Ingredients:
- 3 mashed bananas
- 1/2 cup sugar
- 1/4 cup melted coconut oil
- 1 teaspoon vanilla extract
- 1 1/2 cups all-purpose flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
Instructions:
1. Preheat the oven to 350°F (175°C). Grease bread loaf pan.
2. Mix mashed bananas, sugar, melted coconut oil, and.
3. In an alternative bowl, combine and mix the flour, baking soda, salt, and cinnamon.
4. Add the dry ingredients to the wet mixture.
5. Mix just until the ingredients are barely combined.
6. Pour the batter into the prepared loaf pan.
7. Bake for 50-60 minutes, or until a toothpick inserted in the middle of the bread comes out clean.
7. Allow the banana bread to sit in the pan for a minute or two, then remove it to cool on a wire rack.
8. Slice and serve.
10. Fun and Creative Vegan Breakfast Dishes for Kids
Recipe 16: Vegan French Toast
Ingredients:
- 1 cup plant-based milk (almond or any other type)
- 2 tbsp chickpea flour
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- 6 whole grain bread slices
- Coconut oil to fry
Process
1. In a big flat-bottomed dish whisk the almond milk, chickpea milk, maple syrup vanilla extract, and cinnamon.
2. Heat a non-stick skillet over a medium flame and coat it lightly with a little coconut oil.
3. Dip the bread into the batter from both sides.
4. Preheat the skillet with the bread slices until golden on either side for about 3-4 minutes each side.
5. Serve warm with choice of side options such as maple fruits and syrup
Recipe 17: Breakfast Sushi Rolls
Ingredients:
- 2 big tortillas
- 1 cup cooked quinoa
- 1 avocado, halved
- 1 cucumber, julienned
- 1 carrot, julienned
- Soy sauce for serving
Directions:
1. Put the tortillas out on a clean surface.
2. Spread cooked quinoa on each tortilla.
3. Layout on the edge of each tortilla in a line of cooked avocado, cucumber, and carrot.
4. Roll tightly starting from the side with the fillings.
5. Cut into thick pieces
6. Serve with a side of soy sauce.
Recipe 18: Veggie-Packed Breakfast Pizza
Ingredients:
- 1 whole wheat pizza crust
- 1/2 cup tomato sauce
- 1 cup spinach, chopped
- 1/2 cup mushrooms, sliced
- 1/2 cup bell pepper, diced
- 1/2 cup vegan cheese
- Olive oil for drizzling
Instructions:
1. Preheat your oven according to the pizza crust instructions.
2. Spread the tomato sauce evenly over the pizza crust.
3. Top with chopped spinach, sliced mushrooms, and diced bell pepper.
4. Sprinkle with vegan cheese.
5. Drizzle with a bit of olive oil.
6. Bake according to the pizza crust instructions, until the crust is golden and the cheese is melted.
7. Serve warm.
11. Bonus Tips for Busy Parents
Meal Prep Ideas
Prep Ingredients Ahead of Time:
- Wash and cut fruits and vegetables in advance.
- Cook and store grains like quinoa or oats in the fridge.
- Prepare smoothie packs by combining fruits and greens in freezer bags.
Batch Cooking:
- Make large batches of muffins, breakfast bars, or pancakes and freeze them.
- Prepare overnight oats for the week.
Kid-Approved Snacks
Quick Snack Ideas:
- Fresh fruit with nut butter.
- Veggie sticks with hummus.
- Rice cakes with avocado.
FAQs :
1. What are the nutritional benefits of vegan
breakfasts for kids?
Answer: These vegan breakfasts
for kids are power-packed with all the required nutrients ranging from fiber,
vitamins, minerals, and antioxidants. These nutrients, which are mostly
obtained from foods like fruits, vegetables, nuts, seeds, and whole grains,
will help in the overall growth and development of your child. For example,
oats are excellent sources of fiber while berries, one variety of fruit, are
filled with antioxidants and vitamins and help boost immunity.
2. How do vegan breakfasts help my child's
energy levels and concentration?
Answer: Vegan breakfasts that
include whole grains, fruits, and plant-based proteins will help sustain energy
throughout the day. Whole grains release energy slowly, therefore avoiding
spikes and crashes in blood sugar levels. Besides, fruits are very fast natural
sugars, while proteins assist in muscle growth, repairing, and maintaining
focus and energy in children.
3. Are vegan breakfasts good for fussy eaters?
Q: Are vegan breakfasts
particularly inviting to finicky eaters? A: Yes, vegan breakfasts most
definitely can be an invitation to finicky eaters. You can make vegan breakfasts
so much more inviting to the kids by bringing in recognizable tastes and making
the food more presentable. For instance, adding cocoa powder to oatmeal or
making colorful smoothie bowls can get finicky eaters to try new foods.
4. Can vegan breakfasts provide enough protein
for kids?
Answer: Absolutely. Many
plant-based sources of protein work well for breakfast, including tofu, tempeh,
nuts, seeds, and legumes. This might include a tofu scramble or a smoothie with
some added nut butter to pack enough protein to get the morning going.
5. How can vegan breakfasts help my child's
digestion?
Answer: Most vegan breakfasts
are rich in dietary fiber. This in turn facilitates digestion and promotes the
passage of food through the digestive tract at regular intervals. Oats, fruits,
and vegetables have large amounts of fiber. Having this in your child's
breakfast will help him avoid constipation problems and have healthy digestion.
6. What are some environmental benefits
associated with vegan breakfast choices?
Answer: Vegan diets have a much
smaller carbon footprint compared to non-vegan diets. With the choice of vegan
breakfasts, one decreases the demand made for animal agriculture, which is one
of the largest contributors to greenhouse gases, deforestation, and water
usage. Teaching children these environmental benefits can make them responsible
for saving the planet.
7. Are vegan breakfasts economical in cost?
Answer: Vegan breakfasts can be
very cheap. Of course, some ingredients, such as oats, fruits, vegetables,
beans, and legumes, are rather inexpensive compared to animal products. Making
such inexpensive meals at home can help save money and be healthy for your
kid's breakfast or even any other meal in the day.
8. How do I know my kid is getting enough
vitamins and minerals from a vegan breakfast?
Answer: A well-designed vegan
breakfast can provide all the essential vitamins and minerals. A variety of
fruits, vegetables, whole grains, nuts, and seeds can ensure wide exposure to
most nutrients. For example, a little spinach added to a smoothie increases the
iron intake; some fortified plant-based milk can provide both calcium and
vitamin D.
9. Can vegan breakfasts help in weight management
in children?
Answer: Yes, vegan breakfasts
can be part of healthy weight management. High-fiber foods that are low in
unhealthy fats promote feelings of satisfaction throughout the morning, which
may prevent overeating later on. Whole foods like fruits, vegetables, and
grains will keep a child at a good weight and far away from obesity.
10. How do I make vegan breakfasts fun and
engaging for my kids?
Make vegan breakfasts
interesting by being creative in their presentation and engaging your kids in
cooking. Use cookie cutters to cut fruits and vegetables into interesting
shapes, make colorful smoothie bowls, or let your kids help you stir something
or assemble their meal. In this way, the kids have fun during breakfast time
and are more willing to try new foods, supporting overall growth and
development. For example, oats offer a good source of fiber, while fruits like
berries provide antioxidants and vitamins that boost the immune system.
12. Conclusion
Vegan breakfasts are not only
nutritious but also delicious and versatile. They provide essential nutrients,
improve energy and focus, and support ethical and environmental values.
We hope these 18 vegan
breakfast recipes inspire you to try new dishes and make mornings more
enjoyable for your kids. Don't be afraid to experiment and find what works best
for your family.
We'd love to hear about your
experiences with these recipes! Share your thoughts in the comments below, and
don't forget to subscribe for more delicious vegan recipes.