Top 7 Plant-Based Protein Sources for Vegetarian Kids

If you have a vegetarian child, the main concern that arises is— is it really possible to get protein from a vegan diet? Yes, the truth is— many people still believe that protein comes only from meat.

Protein is essential for growth, and muscle development. The good thing is— plenty of plant-based foods too are super rich in protein.

According to a study, children between 4 and 9 years old need about 19 grams of protein daily, while kids aged 9 to 13 need around 34 grams. With a well-balanced vegetarian diet, it is quite easy to meet this dietary requirement. 

The question that arises here is— what are the best sources of plant-based protein for kids? Here are seven protein-rich foods you can include in their diet.

Lentils are one of the most nutrient-dense plant-based protein sources. Surprisingly, just one cup of cooked lentils contains about 18 grams of protein. Besides, they are also packed with iron, fiber, and folate, other necessary nutrients for the growth and development of your little one.

You can add it to soups and stews, or simply prepare patties for veggie burgers. If you have picky eaters in your home, well, you can also blend them into sauces or purees.

Chickpeas, also known as garbanzo beans, are another protein-rich legume, that provides about 15 grams of protein per cup. Moreover, they are high in fiber, which in turn improves digestion, and also contain essential vitamins including B6 and magnesium.

Enjoy it roasted as a snack, mash it into hummus, or add it to pasta and salads.

Contrary to most other plant-based proteins, quinoa is a complete protein. In simple words, it means it contains all nine essential amino acids. In fact, just one cup of cooked quinoa provides 8 grams of protein, along with other essential nutrients including iron, fiber, and magnesium.

You can mix quinoa into soups or as an alternative to rice in meals. You can even add it to pancakes or muffins.

Tofu is made from soybeans. And it is indeed one of the highest plant-based protein sources, containing 10 grams of protein per half-cup. Furthermore, it is also a great source of calcium, needed for stronger bones in kids.

Since tofu easily takes on the flavors of other ingredients, it becomes quite easy to incorporate it into your kid’s diet— stir-fried, blended into smoothies, or some delicious tofu recipes for snack time.

Did you know that chia seeds contain about 5 grams of protein per two tablespoons? Shocking, right? They are also loaded with omega-3 fatty acids, which play a significant role in supporting brain health in kids.

The best way to serve chia seeds is to mix them into yogurt, oatmeal, or smoothies. You can even make delicious chia pudding by soaking them in almond milk overnight.

Most kids love peanut butter. And its fortunately an excellent source of plant-based protein, that provides nearly 8 grams of protein per two tablespoons. Besides, it also contains healthy fats to keep your kids energized throughout the day.

Simply spread it onto whole-grain toast, or blend it into smoothies for a protein-packed meal.

While oats are usually overlooked as a protein source, they contain 5 grams of protein per half-cup. Moreover, they are also high in fiber, which helps keep kids full and aids digestion.

You can prepare an oatmeal bowl with fruit and nuts, maybe blend oats into delicious smoothies, or even use them in homemade granola bars.

Yes, getting enough protein on a vegetarian diet is possible but with the right food choices. Lentils, chickpeas, quinoa, tofu, chia seeds, peanut butter, and oats are some excellent sources of plant-based protein that kids will love. 

However, if you are concerned about your child’s protein intake, speak with a pediatrician or dietitian about meeting their nutritional needs.