15 Tasty Plant Based Lunch Ideas For Kids

Looking for fun and nutritious Plant Based Lunch Ideas For Kids? You’re in the right place! Plant-based meals are not only packed with essential nutrients that support your child’s growth and development, but they also encourage healthy eating habits from an early age. By incorporating a variety of fruits, vegetables, legumes, and whole grains, these meals offer a rainbow of flavors and textures—making lunchtime exciting and satisfying. Plus, plant-based eating is a great way to reduce environmental impact and teach kids the value of sustainable choices. And don’t worry—going plant-based doesn’t mean giving up on flavor or fun! These meals are colorful, creative, and kid-approved, with options that are both comforting and easy to prepare.

Plant Based Lunch Ideas For Kids

1. Mini Hummus and Veggie Wraps

Description:
These Mini Hummus and Veggie Wraps are a perfect plant-based lunch option that’s both colorful and crunchy. They’re easy to prepare, fun to eat, and loaded with fiber and essential nutrients. Ideal for lunchboxes, these wraps are bite-sized and can be customized with your child’s favorite vegetables.

Ingredients:

• 2 small whole grain tortillas

• 3 tablespoons hummus (store-bought or homemade)

• ¼ cup shredded carrots

• ¼ cup thinly sliced cucumber

• ¼ cup baby spinach leaves

• 2 tablespoons bell peppers, thinly sliced (optional)

Instructions:

1. Spread a generous layer of hummus over each tortilla.

2. Lay the vegetables evenly across the tortilla.

3. Roll tightly, then slice into pinwheels or halves for easy eating.

4. Secure with toothpicks if needed (remove before serving to young kids).

Nutritional Information (per serving):

• Calories: 180

• Protein: 5g

• Fiber: 6g

• Fat: 7g

• Carbohydrates: 24g

• Vitamin A: 60% DV

• Iron: 10% DV

These wraps are not only kid-friendly but also a great way to sneak more veggies into your child’s day in a delicious and fun way.

2. Chickpea Salad Sandwiches

Description:
Chickpea Salad Sandwiches are a hearty and protein-rich plant-based lunch your kids will love. This simple recipe uses mashed chickpeas in place of tuna or chicken, creating a creamy, flavorful filling packed with plant protein, fiber, and healthy fats. It’s perfect for sandwiches, pita pockets, or even lettuce wraps.

Ingredients:

• ½ cup canned chickpeas (drained and rinsed)

• 1 tablespoon vegan mayo or mashed avocado

• ½ teaspoon Dijon mustard (optional)

• 1 tablespoon finely chopped celery

• 1 tablespoon finely chopped pickles or cucumbers

• Salt and pepper to taste

• 2 slices whole grain bread

Instructions:

1. Mash chickpeas in a bowl until chunky but spreadable.

2. Mix in vegan mayo (or avocado), mustard, celery, pickles, salt, and pepper.

3. Spoon the mixture between two slices of whole grain bread.

4. Cut into halves or fun shapes using sandwich cutters for kids.

Nutritional Information (per serving):

• Calories: 210

• Protein: 8g

• Fiber: 6g

• Fat: 7g

• Carbohydrates: 28g

• Iron: 12% DV

• Folate: 20% DV

These sandwiches are creamy, satisfying, and loaded with kid-friendly flavors—an easy plant-based twist on a classic lunchtime favorite.

3. Rainbow Veggie Pinwheels

Description:
Rainbow Veggie Pinwheels are a vibrant, fun-to-eat lunch option that kids absolutely love. Made with a soft wrap filled with colorful vegetables and a creamy plant-based spread, these pinwheels are as appealing to the eyes as they are to the taste buds. They’re perfect for lunchboxes and can be made ahead for busy weekdays.

Ingredients:

• 1 large spinach or whole wheat tortilla

• 2 tablespoons plant-based cream cheese or hummus

• 2 tablespoons shredded purple cabbage

• 2 tablespoons grated carrots

• 2 tablespoons diced red bell pepper

• 2 tablespoons baby spinach or lettuce

Instructions:

1. Spread the plant-based cream cheese or hummus evenly over the tortilla.

2. Layer the vegetables across the surface, leaving a small border around the edge.

3. Tightly roll the tortilla, then slice into 1-inch pinwheels.

4. Secure with toothpicks if needed (remove before serving to young kids).

Nutritional Information (per serving):

• Calories: 160

• Protein: 4g

• Fiber: 5g

• Fat: 6g

• Carbohydrates: 20g

• Vitamin C: 45% DV

• Vitamin A: 70% DV

These cheerful pinwheels are packed with nutrients and crunch, making them an easy and exciting way to get kids to eat their veggies without a fuss.

4. Peanut Butter Banana Roll-Ups

Description:
Peanut Butter Banana Roll-Ups are a sweet and satisfying plant-based lunch idea that’s as nutritious as it is delicious. This no-cook recipe combines the creamy richness of peanut butter with the natural sweetness of bananas—all rolled into a soft whole wheat tortilla. It’s a great energy-boosting option that kids love, and it takes just minutes to make.

Ingredients:

• 1 whole wheat tortilla

• 2 tablespoons natural peanut butter (or sunflower seed butter for nut-free option)

• 1 medium ripe banana

Instructions:

1. Spread the peanut butter evenly over the tortilla.

2. Place the banana near one edge and roll the tortilla tightly around it.

3. Slice into bite-sized pieces or serve whole as a wrap.

4. Optional: Sprinkle with cinnamon for extra flavor.

Nutritional Information (per serving):

• Calories: 250

• Protein: 7g

• Fiber: 5g

• Fat: 11g

• Carbohydrates: 30g

• Potassium: 12% DV

• Magnesium: 10% DV

These roll-ups are ideal for lunchboxes or even a quick breakfast-on-the-go. Naturally sweet and filling, they’re a hit with kids and packed with plant-based energy to fuel the day.

5. Vegan Mac and Cheese

Description:
Vegan Mac and Cheese is a creamy, comforting classic made kid-friendly and entirely plant-based. Instead of dairy, this version uses a smooth sauce made from ingredients like cashews, nutritional yeast, or sweet potatoes to mimic that cheesy flavor and texture. It’s warm, satisfying, and packed with hidden veggies—perfect for picky eaters.

Ingredients:

• 1 cup elbow macaroni (whole wheat or gluten-free)

• ½ cup steamed or boiled carrots or sweet potatoes

• ¼ cup raw cashews (soaked if not using a high-speed blender)

• 1 tablespoon nutritional yeast

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• ¼ cup unsweetened plant-based milk (almond, oat, or soy)

• Salt to taste

Instructions:

1. Cook the pasta according to package directions and drain.

2. Blend carrots/sweet potatoes, cashews, nutritional yeast, garlic powder, onion powder, plant milk, and salt until smooth and creamy.

3. Pour sauce over the pasta and mix well.

4. Warm on low heat until heated through, then serve.

Nutritional Information (per serving):

• Calories: 280

• Protein: 9g

• Fiber: 4g

• Fat: 10g

• Carbohydrates: 38g

• Calcium: 8% DV

• Vitamin B12 (from nutritional yeast): 25% DV

This Vegan Mac and Cheese is a delicious and wholesome alternative to traditional versions, delivering comfort and nutrition in every bite.

6. Lentil and Veggie Sloppy Joes

Description:
Lentil and Veggie Sloppy Joes are a hearty and delicious twist on the traditional version, made completely plant-based. Using protein-rich lentils and finely chopped vegetables, this dish is savory, slightly sweet, and perfect for messy, fun lunches kids adore. Serve it on a whole grain bun or in a pita pocket for a wholesome meal.

Ingredients:

• ½ cup cooked brown or green lentils

• ¼ cup finely chopped onion

• ¼ cup finely chopped red bell pepper

• ¼ cup grated carrot

• ¼ cup tomato sauce or ketchup (low-sugar)

• 1 teaspoon olive oil

• ½ teaspoon garlic powder

• Salt and pepper to taste

• 1 small whole grain bun or slider roll

Instructions:

1. Heat olive oil in a pan and sauté onions, carrots, and bell pepper until soft.

2. Add lentils, tomato sauce, garlic powder, salt, and pepper. Stir and simmer for 5–7 minutes.

3. Spoon the mixture onto a toasted whole grain bun.

4. Serve warm—wrap in parchment if packing for lunch.

Nutritional Information (per serving):

• Calories: 290

• Protein: 11g

• Fiber: 7g

• Fat: 6g

• Carbohydrates: 44g

• Iron: 15% DV

• Folate: 35% DV

These Sloppy Joes are kid-approved, nutrient-packed, and perfect for introducing plant-based proteins in a fun, flavorful way.

7. Mini Plant-Based Pizza Bites

Description:
Mini Plant-Based Pizza Bites are a fun and customizable lunch idea that brings all the joy of pizza in a kid-sized, wholesome package. Using whole grain English muffins, pita rounds, or even sliced sweet potatoes as the base, these pizza bites are topped with dairy-free cheese and loads of colorful veggies—making them both tasty and nutritious.

Ingredients:

• 1 whole grain English muffin or 2 mini pita rounds

• 2 tablespoons marinara or pizza sauce

• 2 tablespoons dairy-free shredded cheese (like almond or cashew-based)

• 2 tablespoons chopped veggies (bell peppers, olives, mushrooms, or spinach)

• Italian seasoning (optional)

Instructions:

1. Preheat oven or toaster oven to 375°F (190°C).

2. Spread pizza sauce evenly over the muffin halves or pita rounds.

3. Add veggies and sprinkle with dairy-free cheese and Italian seasoning.

4. Bake for 8–10 minutes, or until the cheese melts and edges are slightly crisp.

5. Cool slightly before serving or packing for lunch.

Nutritional Information (per serving):

• Calories: 220

• Protein: 6g

• Fiber: 4g

• Fat: 7g

• Carbohydrates: 28g

• Calcium: 10% DV

• Vitamin C: 30% DV

These Mini Pizza Bites are perfect for little hands and full of flavor, offering a familiar favorite in a plant-powered, lunchbox-friendly format.

8. Tofu Nuggets with Sweet Potato Fries

Description:
Tofu Nuggets with Sweet Potato Fries make for a crispy, protein-packed lunch that’s both kid-friendly and plant-based. These golden nuggets are baked or air-fried for a healthier twist, while the sweet potato fries add natural sweetness and fiber. It’s a satisfying, balanced meal that feels like a treat without compromising on nutrition.

Ingredients:

For the Tofu Nuggets:

• ½ block firm tofu (pressed and cut into bite-sized cubes)

• 2 tablespoons plant-based milk (unsweetened)

• ¼ cup breadcrumbs (whole wheat or gluten-free)

• 1 tablespoon nutritional yeast

• ½ teaspoon garlic powder

• Salt and pepper to taste

For the Sweet Potato Fries:

• 1 small sweet potato, peeled and cut into sticks

• 1 teaspoon olive oil

• A pinch of paprika and sea salt

Instructions:

1. Preheat oven to 400°F (200°C) or use an air fryer.

2. Dip tofu cubes in plant-based milk, then coat in breadcrumb mixture (breadcrumbs, nutritional yeast, garlic powder, salt, pepper).

3. Place nuggets and sweet potato sticks on a lined baking sheet. Toss fries with olive oil, paprika, and salt.

4. Bake for 20–25 minutes, flipping halfway through, until crispy and golden.

Nutritional Information (per serving):

• Calories: 300

• Protein: 12g

• Fiber: 5g

• Fat: 10g

• Carbohydrates: 34g

• Iron: 15% DV

• Vitamin A: 90% DV

These crunchy tofu nuggets paired with sweet and savory fries are a wholesome and fun lunch combo that kids will happily dig into—no dipping sauce required (though ketchup is always welcome!).

9. Black Bean and Corn Quesadillas

Description:
Black Bean and Corn Quesadillas are a flavorful and filling plant-based lunch that’s both hearty and satisfying. Packed with protein-rich black beans, sweet corn, and melty dairy-free cheese, these quesadillas are perfect for kids who love bold flavors in a crispy, easy-to-eat form. Serve with a side of guacamole or salsa for extra fun!

Ingredients:

• 2 whole wheat or corn tortillas

• ½ cup canned black beans (drained and rinsed)

• ¼ cup corn kernels (fresh, frozen, or canned)

• 2 tablespoons dairy-free shredded cheese

• ¼ teaspoon cumin (optional)

• ¼ teaspoon chili powder (optional)

• Olive oil for cooking

Instructions:

1. In a small bowl, mix black beans, corn, cumin, chili powder, and a pinch of salt.

2. Heat a skillet over medium heat and lightly brush with olive oil.

3. Place one tortilla in the pan and sprinkle with the bean-corn mixture and dairy-free cheese.

4. Top with the second tortilla and cook for 2–3 minutes on each side until golden and crispy.

5. Remove from the pan and cut into wedges for easy serving.

Nutritional Information (per serving):

• Calories: 280

• Protein: 10g

• Fiber: 8g

• Fat: 10g

• Carbohydrates: 38g

• Iron: 15% DV

• Vitamin C: 15% DV

These Black Bean and Corn Quesadillas are a great way to introduce more plant-based protein into your child’s diet in a delicious, easy-to-make meal that will keep them full and satisfied.

10. Edamame Fried Rice

Description:
Edamame Fried Rice is a vibrant, protein-packed dish that’s both kid-friendly and full of flavor. This easy-to-make fried rice swaps traditional ingredients for edamame beans, adding a boost of protein and fiber. The colorful veggies and savory seasonings make this meal a hit with little ones and a great way to get them eating more plant-based foods.

Ingredients:

• 1 cup cooked brown rice (or white rice)

• ½ cup edamame beans (shelled, frozen or fresh)

• ¼ cup finely diced carrots

• ¼ cup peas

• 1 tablespoon soy sauce or tamari (for gluten-free option)

• 1 teaspoon sesame oil (optional)

• 1 tablespoon olive oil or vegetable oil

• 1 clove garlic, minced

• 1 tablespoon chopped green onions (optional)

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat.

2. Add garlic and cook for 1 minute until fragrant.

3. Add diced carrots and peas, sautéing for 3–4 minutes until tender.

4. Stir in cooked rice, edamame beans, soy sauce, and sesame oil. Cook for 5–7 minutes, stirring occasionally.

5. Garnish with chopped green onions before serving.

Nutritional Information (per serving):

• Calories: 230

• Protein: 9g

• Fiber: 6g

• Fat: 8g

• Carbohydrates: 32g

• Iron: 10% DV

• Vitamin A: 30% DV

This Edamame Fried Rice is not only nutritious but also a fun and customizable way to enjoy a hearty, plant-based meal.

FAQ

1. Are plant-based lunches suitable for kids?

Yes! Plant-based lunches can provide all the nutrients kids need for healthy growth, including protein, fiber, vitamins, and minerals. It’s important to include a variety of foods like beans, lentils, whole grains, fruits, and vegetables to ensure a balanced diet.

2. Can I make these plant-based lunch ideas ahead of time?

Many of these plant-based lunch ideas can be prepared in advance. Dishes like Vegan Mac and Cheese, Lentil and Veggie Sloppy Joes, and Edamame Fried Rice can be made the night before and stored in the fridge for a quick and easy lunch the next day.

3. Are these lunch ideas allergy-friendly?

Most of the recipes are customizable to fit common food allergies. You can swap ingredients like nuts, gluten, or dairy for alternatives. For example, use sunflower seed butter for peanut allergies or gluten-free tortillas and pasta for a gluten-free option.

4. How can I make plant-based lunches more appealing to picky eaters?

Make plant-based meals fun and colorful! Use shapes, like cutting veggies into fun shapes or making mini versions of dishes like pizza bites or wraps. You can also involve your kids in the cooking process to get them excited about their meals.