No matter what caregivers do, every kid seems to go through a picky eating phase. While this can feel overwhelming since we want our kids to eat healthy, it’s OK. Kids will always eat eventually, and we can still provide them with delicious options. Keep reading to discover three kid-friendly vegan lunches for picky eaters.
Vegan Pesto on Roasted Sweet Potatoes
The natural sweetness of sweet potatoes and the bright orange color will entice your picky eater. Roast them in an oven until they’re tender. As they cool, use a blender to make your vegan pesto sauce for additional flavor. You’ll need
- 1 cup of olive oil
- 1 cup of tree nuts
- 1 ounce of fresh basil
- 1 teaspoon of minced garlic
- Salt and pepper to taste
- Vegan Parmesan and lemon juice (optional)
Blend all these ingredients together to form a sauce and pour the sauce over the roasted sweet potatoes.
Tofu Nuggets
Another piece of equipment every vegan needs is a tofu press. You’ll need one to press the moisture out of a pound of tofu for these crispy nuggets. Once the moisture is out, cut the tofu into one-inch pieces and coat the pieces in cornstarch. Drizzle with olive oil and bake them in the oven for 10 minutes at 375 degrees Fahrenheit. Flip them over and then bake for another 10 minutes. Serve with your child’s favorite dipping sauce.
Quick Quesadillas With Vegan Cheese or Beans
Sometimes involving our kids in the cooking process can help them overcome their picky eating habits. These quick quesadillas are the perfect opportunity to do that. However, one of our tips for cooking with toddlers and kids is to test the recipe yourself first. That way, you don’t feel overwhelmed later. To test this recipe, you’ll need:
- 1 8-inch tortilla per child
- ½ cup of shredded vegan cheese or mashed white beans per tortilla
- ¼ cup of cooked black beans per tortilla if not using white bean mash
- 1 tablespoon chopped sweet tomatoes
Add the toppings to the tortilla. You can add additional toppings as desired if your child prefers peppers to tomatoes or a different type of bean. Spray your pan with your choice of oil, cook the quesadilla until it’s golden brown on both sides, and then serve.
Picky eaters are hard to please, but these three kid-friendly vegan lunches should get you both through this phase. After practicing these recipes, involve your child in the cooking process to break them out of their pickiness and teach them valuable life skills.
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