best protein food for toddlers who won’t eat meat

Raising a tiny vegetarian or a picky eater who avoids meat can leave you wondering – how do they get enough protein?

Fear not, fellow parents! Plant-based protein powerhouses abound, and this list is packed with delicious and easy recipes to keep your little one growing strong.

DIY protein food for toddlers who won’t eat meat

1. Super Seed Scramble

This protein-packed scramble is perfect for breakfast or a quick lunch.

Ingredients:

1. 2 eggs, beaten
2. 1/4 cup chopped spinach or kale
3. 1/4 cup shredded cheese (optional)
4. 2 tablespoons chia seeds
5. Salt and pepper to taste

Directions:

• Heat a non-stick pan over medium heat. Spray with cooking spray or add a pat of butter.
• Pour in the beaten eggs and scramble until almost cooked through.
• Stir in the spinach or kale, cheese (if using), and chia seeds. Cook for another minute or two, until the cheese is melted and the vegetables are heated through.
• Season with salt and pepper to taste. Serve immediately.

Chia seeds are tiny nutritional powerhouses, bursting with protein and healthy fats. They add a fun texture to this scramble without overpowering the taste.

2. Bean & Cheese Quesadillas

Quesadillas are a crowd-pleaser, and this version packs a protein punch.

Ingredients:

1. 2 large tortillas
2. 1/2 cup mashed black beans or pinto beans
3. 1/4 cup shredded cheese (cheddar, Monterey Jack, or a mix)
4. Salsa and sour cream for dipping (optional)

Directions:

• Heat a large skillet over medium heat. Spray with cooking spray or add a pat of butter.
• Place one tortilla in the skillet. Spread half the mashed beans evenly over one half of the tortilla. Sprinkle with half the cheese.
• Fold the tortilla in half, pressing down gently. Cook for 2-3 minutes per side, or until the cheese is melted and the tortilla is golden brown.
• Repeat with the remaining tortilla, beans, and cheese.
• Cut into wedges and serve with salsa and sour cream for dipping (optional).

Mashed beans add protein and fiber to these quesadillas, while the cheese makes them extra melty and delicious.

3. Peanut Butter Power Balls

These no-bake bites are perfect for a quick and healthy snack.

Ingredients:

1. 1/2 cup rolled oats
2. 1/4 cup unsweetened peanut butter (check for allergies!)
3. 1/4 cup honey
4. 1/4 cup chopped dried fruit (raisins, cranberries)
5. 1 tablespoon chia seeds (optional)

Directions:

• In a large bowl, combine the rolled oats, peanut butter, and honey. Mix well until a sticky dough forms.
• Stir in the dried fruit and chia seeds (if using).
• Roll the dough into 1-inch balls. Place on a baking sheet lined with parchment paper.
• Refrigerate for at least 30 minutes before serving.

Peanut butter is a great source of protein and healthy fats, while the rolled oats add fiber. The dried fruit adds a touch of sweetness and chewy texture.

4. Lentil Soup Spectacular

This hearty soup is packed with protein and fiber, making it a satisfying meal for your little one.

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, chopped
3. 1 clove garlic, minced
4. 1 (14.5 oz) can diced tomatoes, undrained
5. 1 cup cooked brown lentils
6. 4 cups vegetable broth
7. 1/2 cup chopped carrots
8. 1/4 cup chopped celery
9. 1 teaspoon dried oregano
10. Salt and pepper to taste

Directions:

• Heat olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
• Stir in the garlic and cook for another minute.
• Add the diced tomatoes, cooked lentils, vegetable broth, carrots, celery, and oregano. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the vegetables are tender.
• Season with salt and pepper to taste.
• You can mash some of the soup in a blender to create a smoother consistency for younger toddlers, or serve it chunky for older ones.

Lentils are a complete protein source, meaning they contain all nine essential amino acids. This soup is packed with flavor and nutrients, making it a great addition to your toddler’s diet.

5. Tofu Scramble Surprise

This recipe is a great way to introduce tofu to your little one.

Ingredients:

1. 1 block (14 oz) firm tofu, drained and crumbled
2. 1/4 cup chopped onion
3. 1/4 cup chopped bell pepper (any color)
4. 1/4 cup chopped mushrooms
5. 1/4 cup unsweetened plant-based milk
6. 1 tablespoon olive oil
7. 1/4 teaspoon turmeric powder
8. Salt and pepper to taste

Directions:

• Heat olive oil in a large skillet over medium heat. Add the onion, bell pepper, and mushrooms. Cook until softened, about 5 minutes.
• Crumble the tofu into the pan and cook for another 2-3 minutes, stirring occasionally, until the tofu is slightly golden brown.
• Stir in the plant-based milk and turmeric powder. Cook for another minute or two, until the mixture is heated through.
• Season with salt and pepper to taste. Serve with toast or a whole-wheat tortilla.

Tofu is a versatile soy-based food that is a good source of protein. The turmeric powder adds a subtle earthy flavor and a vibrant yellow color to this scramble.

Recommended Reading: Best Snacks For Toddlers

6. Chickpea Fritter Fun

These bite-sized fritters are perfect for dipping or adding to a lunchbox.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup breadcrumbs
• 1 egg, beaten
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

• In a food processor, pulse the chickpeas, onion, and bell pepper until coarsely chopped. You can also mash them with a fork if you prefer a chunkier texture.
• Stir in the parsley, breadcrumbs, and egg. Season with salt and pepper to taste.
• Heat olive oil in a large skillet over medium heat. Form the chickpea mixture into small patties.
• Cook for 3-4 minutes per side, or until golden brown and crispy.
• Serve with your favorite dipping sauce, like yogurt or hummus.

Chickpeas, also known as garbanzo beans, are another complete protein source. These fritters are a fun and flavorful way to get your little one to eat their veggies.

7. Hidden Veggie Smoothie Sensation

This smoothie is a sneaky way to add extra veggies to your child’s diet.

Ingredients:

1. 1 cup frozen banana chunks
2. 1/2 cup chopped spinach or kale
3. 1/2 cup plain yogurt (dairy or non-dairy)
4. 1/4 cup milk (dairy or non-dairy)
5. 1/4 cup chopped strawberries or blueberries

Directions:

• In a blender, combine the frozen banana chunks, spinach or kale, yogurt, milk, and berries.
• Blend until smooth and creamy.
• The sweetness of the banana and berries will mask the taste of the spinach or kale, making this a delicious and nutritious drink.

This smoothie is a great way to sneak in a serving of veggies without any fuss. The frozen banana adds a thick and creamy texture, while the yogurt and milk provide protein and calcium.

8. Oatmeal Surprise with Protein Punch

Oatmeal is a classic breakfast option, but this version adds a protein boost.

Ingredients:

1. 1/2 cup rolled oats
2. 1 cup milk (dairy or non-dairy)
3. 1/4 cup chopped nuts (almonds, peanuts – check for allergies!)
4. 1 tablespoon chia seeds
5. 1/4 cup chopped banana or strawberries
6. 1/4 teaspoon ground cinnamon (optional)

Directions:

• In a saucepan, combine the rolled oats and milk. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oatmeal is thickened to your desired consistency.
• Stir in the chopped nuts, chia seeds, banana or strawberries, and cinnamon (if using).
• Serve warm.

Nuts and chia seeds add protein and healthy fats to this oatmeal recipe. The banana or strawberries add a touch of sweetness and make it more appealing to picky eaters.

These are just a few ideas to get you started on your journey to incorporating more protein-rich vegetarian options into your toddler’s diet. With a little creativity, you can find ways to make healthy and delicious meals that your little one will love.

9. Eggy Muffin Mania

These baked egg muffins are a portable and protein-packed breakfast or snack option.

Ingredients:

1. 6 eggs, beaten
2. 1/2 cup chopped vegetables (spinach, bell peppers, mushrooms)
3. 1/4 cup shredded cheese (cheddar, Monterey Jack)
4. 1/4 cup chopped cooked ham or sausage (optional)
5. Salt and pepper to taste

Directions:

• Preheat oven to 375°F (190°C). Grease a muffin tin or line it with paper muffin cups.
• In a large bowl, whisk together the beaten eggs, chopped vegetables, cheese, and cooked ham or sausage (if using). Season with salt and pepper to taste.
• Divide the egg mixture evenly among the muffin cups.
• Bake for 15-20 minutes, or until the egg muffins are set and golden brown on top.
• Let cool slightly before serving.

These muffins are a great way to sneak in some extra veggies and protein. The cheese and cooked meat (optional) add familiar flavors that most toddlers enjoy.

10. Power-Packed Pasta with Veggie Disguise

This veggie-loaded pasta dish is a fun and flavorful way to get your little one to eat their greens.

Ingredients:

1. 1 cup cooked pasta (any shape)
2. 1 cup chopped broccoli florets, steamed
3. 1/2 cup chopped cherry tomatoes
4. 1/4 cup shredded carrots
5. 2 tablespoons olive oil
6. 1 tablespoon lemon juice
7. 1/2 teaspoon dried oregano
8. Salt and pepper to taste
9. Grated Parmesan cheese (optional)

Directions:

• Cook the pasta according to package directions. Drain and set aside.
• In a large bowl, combine the cooked pasta, steamed broccoli florets, cherry tomatoes, and shredded carrots.
• In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper to taste.
• Pour the dressing over the pasta and vegetables. Toss to coat.
• Serve immediately or refrigerate for up to 2 days.
• Sprinkle with grated Parmesan cheese (optional) before serving.

This pasta dish is packed with flavor and nutrients. The steamed broccoli is chopped small, making it less noticeable to picky eaters. The combination of the vegetables and the simple dressing creates a delicious and satisfying meal.

With these 10 recipes in your arsenal, you can easily add a variety of protein-rich vegetarian options to your toddler‘s diet. Remember, a little creativity goes a long way when it comes to feeding little ones!