As a parent, it can be overwhelming to come up with healthy and delicious meal ideas that your kids will love. And let’s be real, who doesn’t have a busy schedule?! With the demands of work, school, and extracurricular activities, it’s easy to default to convenient but less-than-ideal options like fast food or processed snacks. But fear not! We’ve got you covered with our latest round-up of 20 wholesome plant-based school recipes that are perfect for busy parents on-the-go.
From comforting classics like vegan mac and cheese with hidden veggies to international-inspired dishes like lentil and rice stuffed bell peppers, we’ve curated a list of mouthwatering options that are sure to please even the pickiest eaters. And the best part? These recipes are all easy to make, packed with nutrients, and can be customized to suit your child’s unique tastes and dietary needs.
Vegan Mac and Cheese with Hidden Veggies
A comforting, plant-based twist on a classic favorite, this recipe seamlessly blends the flavors of macaroni and cheese with the nutritional benefits of hidden veggies.
Ingredients:
– 1 pound macaroni
– 2 cups vegetable broth
– 1 cup cashew cream (see note)
– 1/2 cup vegan cheddar shreds
– 1/4 cup grated carrot
– 1/4 cup pureed zucchini
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh parsley or thyme, for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions. Drain and set aside.
3. In a blender or food processor, combine vegetable broth, cashew cream, and vegan cheddar shreds. Blend until smooth.
4. In a large saucepan, sauté grated carrot and pureed zucchini in olive oil over medium heat until tender.
5. Add the blended cheese mixture to the saucepan and stir until combined.
6. Combine cooked macaroni and cheese sauce. Season with salt and pepper to taste.
7. Transfer the mac and cheese to a baking dish and top with additional vegan cheddar shreds if desired.
8. Bake for 20-25 minutes, or until golden brown.
Cooking Time: 45-50 minutes
Easy Chickpea Salad Wraps
A simple and satisfying salad wrap recipe that’s perfect for a quick lunch or dinner. This easy-to-make wrap is filled with flavorful chickpeas, crunchy veggies, and creamy hummus.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup chopped cucumber
– 1/2 cup chopped bell pepper
– 1/4 cup chopped fresh parsley
– 2 tbsp hummus
– 2 large flour tortillas
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine chickpeas, cucumber, bell pepper, and parsley.
2. Spread 1 tbsp of hummus on each tortilla.
3. Spoon the chickpea mixture onto one half of each tortilla.
4. Fold the tortillas in half to enclose the filling.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes
Rainbow Veggie Pinwheels
Elevate your snack game with these vibrant and nutritious pinwheels, packed with a colorful medley of vegetables!
Ingredients:
– 1 whole wheat tortilla (10-inch)
– 1/2 cup shredded carrot
– 1/2 cup shredded zucchini
– 1/4 cup chopped bell pepper
– 1/4 cup hummus
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix together the shredded carrot, zucchini, and bell pepper.
3. Spread the hummus evenly over the tortilla, leaving a 1-inch border around the edges.
4. Arrange the vegetable mixture on top of the hummus in a spiral pattern.
5. Sprinkle chopped parsley and season with salt and pepper to taste.
6. Roll up the tortilla tightly but gently, applying even pressure.
7. Slice into pinwheels and serve warm or at room temperature.
Cooking Time: 12-15 minutes (or until heated through)
Sweet Potato and Black Bean Quesadillas
These quesadillas combine the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy tortilla. Perfect for a quick weeknight dinner or a flavorful snack.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1/4 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 2 large tortillas
– Shredded cheese (Monterey Jack or Cheddar work well)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1/4 cup water, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add black beans to the skillet and stir to combine with the onion mixture. Cook for an additional minute.
5. Place a tortilla in the skillet and top with roasted sweet potatoes, black bean mixture, and shredded cheese.
6. Fold the tortilla in half and cook until crispy and melted, about 2-3 minutes per side.
Cooking Time: 30-40 minutes
Lentil and Rice Stuffed Bell Peppers
A flavorful and nutritious vegetarian dish that combines the sweetness of bell peppers with the savory goodness of lentils and rice.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked lentils
– 1 cup cooked white or brown rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together lentils, rice, onion, garlic, cumin, paprika, salt, and pepper.
4. Stuff each bell pepper with the lentil-rice mixture.
5. Drizzle olive oil over the stuffed peppers.
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Banana Oatmeal Muffins
Start your day with a sweet and satisfying treat that combines the natural sweetness of ripe bananas with the wholesome goodness of oatmeal. These moist and flavorful muffins are perfect for breakfast, snacks, or even as a post-workout treat.
Ingredients:
– 3 large ripe bananas, mashed
– 1 1/2 cups rolled oats
– 1 cup all-purpose flour
– 1 tsp baking powder
– 1/4 tsp salt
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1/2 tsp vanilla extract
– Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together oats, flour, baking powder, and salt.
3. In a large bowl, combine mashed bananas, sugar, melted butter, eggs, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 18-20 minutes
Avocado and Hummus Sandwich
A delicious twist on traditional sandwiches, this recipe combines the creaminess of avocado with the rich flavor of hummus.
Ingredients:
– 2 ripe avocados, mashed
– 1/4 cup hummus
– 2 slices whole grain bread
– Salt and pepper to taste
– Optional: lettuce, tomato, red onion, or sprouts for added crunch
Instructions:
1. Spread one slice of bread with the mashed avocado.
2. Spread the other slice of bread with the hummus.
3. Place the two slices together to form a sandwich.
4. Season with salt and pepper to taste.
5. Add any desired toppings, such as lettuce or tomato.
Cooking Time:
– Prep time: 10 minutes
– Total time: 15 minutes
Quinoa and Veggie Stir-Fry
This flavorful and nutritious stir-fry is a great way to use up your favorite vegetables and serve a healthy, filling meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 zucchini, sliced
– 1 cup mixed vegetables (such as broccoli, carrots, and snap peas)
– Salt and pepper to taste
– Optional: soy sauce or tamari for added flavor
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add sliced onion and cook until softened, about 2-3 minutes.
4. Add minced garlic and cook for an additional minute.
5. Add bell pepper, zucchini, and mixed vegetables. Cook until tender, about 5-7 minutes.
6. Fluff cooked quinoa with a fork and add to the skillet or wok. Stir to combine with the vegetable mixture.
7. Season with salt, pepper, and optional soy sauce or tamari.
Cooking Time: 15-20 minutes
Spinach and Tofu Scramble Wrap
A flavorful and nutritious breakfast or snack option that’s perfect for a quick pick-me-up. This Spinach and Tofu Scramble Wrap is a tasty and satisfying way to start your day.
Ingredients:
– 1 block of firm tofu, drained and crumbled
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon turmeric powder
– Salt and pepper to taste
– 1 whole wheat tortilla wrap
– Optional: salsa, avocado, or sour cream for topping
Instructions:
1. In a non-stick pan, heat the olive oil over medium heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the crumbled tofu and cook until lightly browned, about 5 minutes.
5. Stir in the fresh spinach leaves and turmeric powder. Cook until the spinach is wilted.
6. Season with salt and pepper to taste.
7. Warm the whole wheat tortilla wrap in the microwave or oven.
8. Assemble the wrap by filling it with the Spinach and Tofu Scramble, then add your desired toppings.
Cooking Time: 15-20 minutes
Peanut Butter and Banana Roll-Ups
A classic snack that’s perfect for a quick energy boost or a fun after-school treat, these peanut butter and banana roll-ups are easy to make and deliciously satisfying. Simply combine creamy peanut butter with ripe bananas and wrap them in a crispy tortilla – it’s as simple as that!
Ingredients:
– 2 ripe bananas
– 2 tbsp creamy peanut butter
– 4-6 large flour tortillas
– Optional: honey, granola, or chopped nuts for added flavor
Instructions:
1. Spread 1/2 tsp of peanut butter onto the center of each tortilla, leaving a 1-inch border around the edges.
2. Slice a banana into 1-inch pieces and place them on top of the peanut butter.
3. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll up the wrap to form a neat package.
4. Repeat with remaining ingredients and serve immediately.
Cooking Time: None – these are ready in no time!
Vegan Taco Salad with Cashew Sour Cream
A fresh twist on traditional taco salad, this recipe combines the flavors of Mexico with a creamy and tangy cashew sour cream.
Ingredients:
– 1 head of romaine lettuce, chopped
– 1 cup cooked black beans, warmed
– 1 cup cooked brown rice
– 1/2 cup diced bell peppers
– 1/2 cup diced tomatoes
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 teaspoon lime juice
– Salt and pepper to taste
– Cashew sour cream (recipe below)
Cashew Sour Cream:
– 1 cup soaked cashews
– 1/2 cup water
– 1 tablespoon lemon juice
– 1/2 teaspoon apple cider vinegar
– Salt to taste
Instructions:
1. In a large bowl, combine lettuce, black beans, brown rice, bell peppers, and tomatoes.
2. In a small blender or food processor, blend cashews, water, lemon juice, and apple cider vinegar until smooth and creamy.
3. Add the sour cream to the salad and toss to combine.
4. Season with salt, pepper, and lime juice to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Zucchini and Carrot Fritters
These crispy fritters are packed with the sweetness of zucchini and carrots, making them a perfect snack or side dish. This recipe is easy to make and requires minimal ingredients.
Ingredients:
– 2 medium zucchinis, grated
– 1 large carrot, grated
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– 1 tablespoon olive oil
Instructions:
1. In a medium bowl, combine zucchini, carrot, flour, cornstarch, salt, and pepper.
2. In a separate bowl, whisk together the egg and olive oil.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Using a spoon or piping bag, drop small balls of the mixture onto a plate or tray.
5. Heat about 1/2 inch (1 cm) of oil in a large skillet over medium-high heat.
6. When the oil is hot, add 3-4 fritters to the skillet and cook for 2-3 minutes on each side, until golden brown.
7. Drain on paper towels and serve warm.
Cooking Time: Approximately 10-12 minutes (depending on the number of fritters cooked at once).
Berry Chia Pudding Parfait
This recipe combines the nutritional benefits of chia seeds with the sweetness of mixed berries and crunchy granola, creating a delicious and healthy breakfast or snack option. With just a few simple ingredients and no cooking required, this parfait is perfect for busy mornings.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1/4 cup granola
– 1 tablespoon plain Greek yogurt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
3. Just before serving, stir in honey until well combined.
4. Layer the chia pudding, mixed berries, and granola in a glass or jar.
5. Top with Greek yogurt and serve chilled.
Cooking Time: None! This parfait requires no cooking and can be prepared in just a few minutes.
Roasted Veggie and Hummus Wrap
This recipe combines the natural sweetness of roasted vegetables with the creamy richness of hummus, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 2 medium zucchinis, sliced
– 1 red bell pepper, seeded and sliced
– 2 tablespoons olive oil
– 1/4 cup hummus
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato, zucchinis, and red bell pepper with olive oil, salt, and pepper on a baking sheet.
3. Roast for 25-30 minutes, or until vegetables are tender and lightly caramelized.
4. Spread hummus evenly over the tortilla.
5. Top with roasted vegetables.
6. Fold the bottom half of the tortilla up to form a wrap.
7. Serve immediately, garnished with chopped parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Almond Butter and Jam Sandwich
A Classic Twist: Almond Butter and Jam Sandwich Recipe
This simple yet delightful sandwich combines the creamy richness of almond butter with the sweet and fruity flavors of your favorite jam, creating a match made in heaven.
Ingredients:
– 2 slices of bread (white or whole wheat)
– 2 tbsp almond butter
– 1-2 tbsp of your favorite jam
– Optional: sliced banana or honey for added sweetness
Instructions:
1. Spread one slice of bread with the almond butter.
2. Place a dollop of jam on top of the almond butter, leaving a small border around the edges.
3. If desired, add sliced banana or a drizzle of honey for extra flavor and texture.
4. Top with the second slice of bread to create a sandwich.
5. Cut and serve.
Cooking Time: None! This recipe is quick and easy to prepare.
Enjoy your delicious Almond Butter and Jam Sandwich!
Lentil and Veggie Soup
Warm up with this comforting and nutritious soup made with red lentils, a variety of colorful vegetables, and aromatic spices.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: spinach leaves for garnish
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery; cook until vegetables are tender, about 8 minutes.
3. Add lentils, diced tomatoes, broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with spinach leaves if desired.
Cooking Time: 40-50 minutes
Apple and Cinnamon Overnight Oats
Start your day with a deliciously warm and comforting bowl of oats infused with the sweetness of apples and warmth of cinnamon.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup diced apple (such as Granny Smith)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
– Optional: chopped nuts or shredded coconut for topping
Instructions:
1. In a jar or container, combine oats, almond milk, diced apple, honey, cinnamon, and salt.
2. Stir until the oats are well coated with the liquid and the apple is evenly distributed.
3. Cover the jar and refrigerate overnight (or for at least 4 hours).
4. In the morning, give the oats a stir to redistribute the ingredients.
5. Top with chopped nuts or shredded coconut, if desired.
6. Serve warm and enjoy!
Cooking Time: None needed! The magic happens while the oats sit in the fridge overnight.
Vegan Pizza with Whole Wheat Crust
This recipe combines the flavors of a classic pizza with the nutty goodness of whole wheat crust, all without compromising on taste or texture. Perfect for vegan pizza lovers!
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/4 cup olive oil
– 1/2 teaspoon salt
– 1 tablespoon sugar
– 1 packet active dry yeast (vegan)
– 1 cup water
– Pizza sauce (homemade or store-bought, vegan)
– Vegan mozzarella shreds (such as soy-based or cashew-based)
– Toppings of your choice (e.g., bell peppers, mushrooms, olives)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large mixing bowl, combine flour, olive oil, salt, sugar, and yeast.
3. Gradually add water and mix until a dough forms.
4. Knead for 5-7 minutes, then shape into a ball and let rise for 1 hour.
5. Punch down dough, roll out to desired thickness, and place on a baking sheet.
6. Spread pizza sauce, top with vegan mozzarella shreds and your chosen toppings.
7. Bake for 15-20 minutes or until crust is golden brown.
Cooking Time: 20 minutes
Chickpea and Avocado Mash Sandwich
A delicious and healthy twist on a classic sandwich, this recipe combines the creaminess of avocado with the protein-packed goodness of chickpeas. Perfect for a quick lunch or snack!
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1 ripe avocado
– 2 tablespoons lemon juice
– 1/4 teaspoon salt
– 2 tablespoons olive oil
– 4 slices whole grain bread
– Optional: lettuce, tomato, red onion, or sprouts for added flavor and texture
Instructions:
1. In a medium bowl, mash the chickpeas with a fork until coarsely chopped.
2. Cut the avocado in half and remove the pit. Mash it in a separate bowl until smooth.
3. Add lemon juice, salt, and olive oil to the mashed avocado. Mix well.
4. Combine the mashed chickpeas and avocado mixture. Stir until fully incorporated.
5. Assemble the sandwiches by spreading the mash on two slices of bread each.
6. Top with lettuce, tomato, red onion, or sprouts if desired.
7. Serve immediately.
Cooking Time: 10 minutes
Colorful Veggie Sushi Rolls
Add a pop of color and flavor to your sushi game with this easy recipe! Using a variety of colorful vegetables, you’ll create vibrant and delicious rolls that are perfect for any occasion.
Ingredients:
– 1 cup cooked Japanese rice
– 1/2 avocado, sliced
– 1/2 cup carrot sticks, peeled and grated
– 1/2 cup cucumber slices
– 1/4 cup pickled ginger, thinly sliced
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
– Nori seaweed sheets (about 8-10 sheets)
Instructions:
1. Prepare the filling by combining cooked rice with soy sauce and sesame oil.
2. Lay a nori sheet flat on a cutting board. Spread about 1/4 cup of rice mixture onto the seaweed, leaving a 1-inch border at the top.
3. Arrange the sliced avocado, carrot sticks, cucumber slices, and pickled ginger horizontally across the middle of the rice.
4. Roll up the filling using your fingers or a bamboo sushi mat.
5. Slice into individual pieces and serve with soy sauce and wasabi (optional).
Cooking Time: 10-15 minutes (preparing ingredients) + assembly time
Summary
As a busy parent, it can be challenging to come up with healthy and delicious recipes for your kids. But fear not! This article features 20 wholesome plant-based school recipes that are perfect for kids. From vegan mac and cheese to sweet potato and black bean quesadillas, these recipes are easy to make and packed with nutrients. Plus, they’re all free from animal products, making them a great option for families who follow a plant-based diet. With options ranging from wraps and pinwheels to soups and sushi rolls, there’s something for every kid (and parent!) to enjoy.
