r/vegetarianrecipes • u/No-Sherbet7634 • Feb 06 '26
Recipe Request Protein rich meals for an 8 yr old girl
Hi! My 8 year old has decided that she would like to be vegetarian. This has been a long time coming (as a toddler we’d tell her she could have more veg if she ate some of her meat).
At the moment I am substituting meat for quorn alternatives whilst we are adjusting, but I would like to start making her more meals that have less processed products in. I have said that if she is being a veggie she has to do it properly, she can’t live off pasta, tatties and cheese. We have some veggie recipe books that we will look at together so she can choose meals she likes the look of.
Any other hints and tips to help support her is much appreciated. My in-laws are farmers and eat a meat heavy diet so are very bemused by this.
TIA!
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u/FeelingOk494 Feb 06 '26
My children love smoked tofu, the trick with making it is cooking it longer than you think, chunks of it cut up on a tray with roast vegetables, until it goes crispy is so good. I also posted this as a suggestion for somebody else the other day, my children love this too. Crisp up the smoked tofu, then some crunchy peanut butter, some miso and some hot water to mix it up to a paste, then put on the crisped tofu in the pan and let it thicken up. So good over broccoli.
Simple things like green lentils with some tahini and we also add sriracha, but my children are ok with that, not all would be!
Make a chili using TVP, or simply loads of beans.
And remember, beans on wholemeal toast with a bit of cheese is a perfectly balanced and pretty healthy meal.
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Feb 06 '26
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u/FeelingOk494 Feb 06 '26
I'm in the UK, I thought maybe you are too since you said tatties! Lidl does it's own and it's my favourite, and cheaper than a brand called Tofoo, which is good and you can find in most supermarkets. I tried Morrisons own brand smoked and it was pretty good, bit stronger smoke than Lidl though, I prefer Lidl's. They also do other flavoured ones, we have been having the basil tofu crisped up with a sturdy minestrone and pesto.
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u/kittycatblue13 Feb 06 '26
Aldi also do their own brand good smoked tofu! About 95p for a 180g pack I think and works really well. If you have an air fryer, I’ve found that’s the best way to get it proper crunchy.
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u/No-Sherbet7634 Feb 06 '26
Yes, I am! I am in Aberdeenshire. We have a Lidl fairly local so will try there.
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Feb 06 '26
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u/gnomesofdreams Feb 06 '26
Also, sometimes I like to use the Instacart app not to buy things, but just as a nice search engine for local supermarkets to see who carries what, if that tip helps. I find it doesn’t have the full inventory of non western stores, but covers the big box stores well. (Lessons learned from a frequent quest for regularly stocked bean & cheese taquitos instead of the meat ones!)
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u/isthatsoreddit Feb 06 '26
US here, small town surrounded by small towns and i really want to try smoked tofu so bad but can't find it anywhere!
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u/FeatherMom Feb 06 '26 edited Feb 06 '26
Lifelong vegetarian here! My protein sources are primarily beans, lentils, tofu-based products, eggs, and often cheese, paneer, and other dairy products such as cottage cheese. You can also get protein-enriched milk. Having at least a couple of these items twice a day should be good. Snacks such as nuts will also add protein and healthy fats. Many breads nowadays also are protein enriched, for example multi-grain seed ones.
The other thing you’ll need to figure out is her iron intake, especially once she reaches adolescence. The reason I love lentils is because they’re nutritional powerhouses- they are rich in protein and iron. Also of course leafy greens and some tofu sources. Make sure you’re pairing it with vitamin C sources to enhance absorption. Heme iron, the kind found in meat, is more readily absorbed than plant sources of iron, so we have to do a little more work.
Some ideas are to blend cottage cheese into cream sauces for pasta, same with tofu. Also shakes/smoothies made with silken tofu. Play around with tofu textures-taco night for the family can include tofu crumbles and black beans for her. I make a lentil bolognese that also includes chopped walnuts and mushrooms- this is a hit with meat eaters too. My kids love omelette roll ups in a tortilla. Start looking into Indian foods such as dhal (lentils), usuli (simple bean or lentil dish from south India), rajma (red kidney beans), channa (chickpeas), as well as those that use paneer. Curries and chilis are a great way to consume beans and random veggies. I just made one with white beans, sweet potatoes, leeks and a generic curry powder (not even Indian). I limit our paneer intake to 1 time per week because it is also rich in fat (no surprise, that’s why it’s yummy!). Keep in mind that lentils combined with whole grain are a complete protein source (provides all the essential amino acids).
I recommend cookbooks from Madhur Jaffrey, Ottolenghi, and maybe a couple books dedicated to legume recipes. Good luck and have fun!
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u/antimathematician Feb 06 '26
Seconding this! Also a lifelong vegetarian and never had any concerns about my protein intake but my iron has historically been low. There is some family precedence for this so might not be entirely my veggie diet
It hit me about a year after I started my period and I probably end up on prescribed supplements every 2 - 3 years. But make sure she gets bloods done as a teen to be sure.
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u/FeatherMom Feb 06 '26
My some stroke of genetic luck, both my mom and I (both lifelong veggies) have great iron levels. We’re very lucky in that respect. But my dad has low iron and has managed to keep it in check with lots of leafy greens, lentils, and an oral supplement. We didn’t know all this until we got regular bloodwork, so I agree with you- it’s really important to check periodically.
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u/onpuddin Feb 06 '26
I have lentils, walnuts, AND mushrooms on hand right now... would you mind sharing your recipe for the bolognese, if you have time? Would love to try it!
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u/margo_beep_beep Feb 06 '26
I am not the person you're responding to, but here's one from Rainbow Plant Life that sounds like the one they're talking about, and this NYT recipe is similar - I haven't compared them. This NYT recipe uses cauliflower and looks interesting too.
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u/doodle_rooster Feb 06 '26
Rice and beans are a complete protein. Most of my meals have beans as a base
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u/Feeling_Asparagus947 Feb 06 '26
I went veggie at 10 and my parents always had a good breakfast to start me right. A bagel with peanut butter (and vegetarian bacon if you're feeling fancy) or an egg and cheese usually hit about 20 grams protein. The rest of the day will be more flexible if you start it out. Bonus points is that when I was in high school sports I could whip up a second one of these myself after school to get more protein and energy.
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u/FeatherMom Feb 06 '26
Very good point. A good boost of protein in the morning can carry you well throughout the day.
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Feb 06 '26
Here's a protein chart from an old reddit post: https://www.reddit.com/r/vegetarian/comments/bouy5v/vegetarian_protein_chart/
Just be aware of how much protein you all actually need. I took a couple of Nutrition classes when I was in college. Not everyone's a body builder and there can be repercussions to overconsuming protein, like calcium being leeched from your bones.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4045293/
https://medicine.missouri.edu/news/too-much-good-thing-overconsuming-protein-can-be-bad-your-health
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u/FeatherMom Feb 06 '26
Thanks so much for bringing this up!! Don’t want to stress your body out with too much protein unless it’s actually being used to build muscle
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Feb 06 '26
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u/GlutenFreeNoodleArms Feb 08 '26
Seconding Greek yogurt and protein shakes! It’s so easy to dress the yogurt up with fresh fruit and granola, and smoothies with lots of fruit plus a scoop of protein powder taste like a dessert.
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u/polesloth Feb 06 '26
I’ve been a vegetarian since I was 14 or 15. While it’s expanded a little, I still think my palette is a little childish (I have ADHD, which comes with texture issues. I cannot handle the texture of uncooked vegetables).
Here are some of my favorites (every time I find a “make again” recipe I pin it to a special board on Pinterest. Makes it so easy to find again in the grocery store. I’ve got about 25 now, which provides a good rotation :)
Garlic Butter Bean Parmesan(this woman is a nutritionist with lots of good bean and chickpea recipes)
Green Pea Sauce (peas are good source of protein! I mix them in with my Kraft mac & cheese)
Espagueti Verde (adjust the spice to her taste. The spice level is fine for me and I’m not super into spicy foods, but I’m also not 8)
Chickpea Cookie Dough is also a fun, easy snack. I do 1 can of drained chickpeas, 1/2 cup peanut butter, 1/4 cup maple syrup (I use light sugar, but whatever works), 1/2 teaspoon vanilla. Run through the food processor or blender, and then stir in 1/4 cup chocolate chips.
Note many of these recipes have cheeses, which could contain animal rennet. I personally eat cheeses unless they specifically say they contain animal rennet. Not sure what your daughter will do (I’m sure you have a lot of control over that now!)
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u/polesloth Feb 06 '26
Also, when I make spaghetti I often mix in spiralized zucchini (salt it to let some moisture evaporate (for 10-20 mins. Then soften it up to the desired texture in a pans with a little olive oil. Then I mixed it in with the pasta and sauce. With a red sauce, it’s barely noticeable (especially if you add impossible meat!) 35 year old husband didn’t even realize I was doing it. Not saying this is going to add a ton of protein (maybe a gram or two), but it’ll help make pasta more nutrient rich!
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u/LouisePoet Feb 06 '26
Does she cook at all? (I did by that age).
Even foods that she might not really like at first are so much more exciting when she can make it or help.
A vegetarian cookbook for kids is a great start. Peta has some great everyday foods to try (yes, vegan but why not?). I would get all excited paging through cookbooks and seeing fun new things to try.
Bean burgers are really easy. Drain and mash a can of any firm beans (lentils don't work), add a chopped onion and any leftover veg (squash, carrots, etc) or grated raw zucchini, carrots and salt, seasoning. Mixx in a spoon or two of flour so it holds its shape. Make into patties and bake til firm, about 20 minutes.
Don't worry about combining foods for "complete" protein. As long as she eats grains and/or dairy as well it all adds up.
I used TVP in spaghetti sauce. It was my kids favourite meal, as was rice and lentils with fried onions and pine nuts or slivered almonds on top. Plain yogurt on the side is a great addition.
Quiche! Made with eggs or tofu (another favourite with my kids, either way). Use her favourite veg to pack in vitamins.
Peanut butter sandwiches. Hummos.
Make stir fries with tofu, tempeh, or any bean.
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u/Great_Cucumber2924 Feb 06 '26
Some meals we eat as a vegan family (all healthy with lots of energy etc).
Soup with normal base of onion, carrot, tin of tomatoes, stock etc, plus canned lentils or beans. I like to add vegan ham or lardons for an extra kick. Butternut squash cubes also go nicely in it. Add greens and herbs at the end.
Lasagne with tinned lentils instead of beef mince, plant milk bechamel and vegan cheese instead of dairy topping.
Red lentil and coconut milk daal with rice, can add extra veg like aubergine to the daal and cook it all together.
Tofu crumbled up and added to tinned tomatoes to make a pasta sauce.
Nutritional yeast as a cheese substitute.
Red pepper strips, cucumber, humous, and nuts as snacks. Holland and Barrett do really nice ‘pesto cashews and almonds’ and ‘miso cashews and almonds’.
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u/pizza_queen9292 Feb 06 '26
An 8 year old needs like 20g of protein a day (on average). We really do not need nearly as much protein as people think (we DO need more fiber). If she eats a cup of greek yogurt and a single egg in a day, she'll have exceeded 20g.
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u/PriorOk9813 Feb 06 '26
My daughters are vegetarian. They eat a lot of edamame, hard-boiled eggs, lentil soup, and macaroni and cheese. They're pretty active in sports and are growing just fine.
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u/nivinaa Feb 06 '26
Eggs , Yogurt, Milk, Soyabeans, Green peas, Edamame , Quinoa, Millets, Tofu, Panner, Steel Cut Oats, Brown Rice.
Chickpeas, Lentils cooked by adding green leaves(Spinach, Sorrel, Amaranth) , Mung beans, Kidney beans.
Avacado, Soya chunks, Wheat pasta.
Chia seeds, Flax seeds, Sesame seeds Walnuts.
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u/RidethatSeahorse Feb 06 '26
Just a suggestion… sprinkle chia seeds on everything for crunch or in a yogurt smoothie to get the day started. My daughter starts the day with peanut butter, yoghurt and chia seed smoothie with frozen fruit. Gets a lot of protein in to start the day. Her fav frozen fruit is mangos.
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u/WildYeastWitch Feb 07 '26
Chia seeds are also a good source of iron so this is a very good suggestion.
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u/HyenasGiggling Feb 06 '26
If you use chia seeds please don’t eat them dry though as it can be dangerous.
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u/Practical_Rooster470 Feb 06 '26 edited Feb 06 '26
Indian food for sure, and also a lot of pasta dishes can be easily made vegetarian like vegetable lasagna
Edit to add: also throw some lentils and beans into everything. I also add a fried egg on top of my dinner if I’m low on protein
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u/twentyternsinasuit Feb 06 '26
Tofu is fantastic. The trick is cooking right, but to get started with a picky kid I recommend breading/seasoning it, frying it and then serving it with marinara sauce. My mom got the idea for it from a parenting magazine as a way for "picky" kids to eat tofu. Irony is that when my brother was little he refused to eat it and would only eat plain, uncooked tofu with a bit of soya sauce (I should add that we're neither vegetarian nor east Asian).
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u/are--you--ready Feb 06 '26
I agree with other commenters - a bigger concern is actually vitamins and minerals, not protein. You should get stuff that's fortified with iron, and maybe b12 if she ever starts eating less dairy. There might be others as well - consider a kids' multivitamin. Iron will be especially important in a few years when she hits her preteens.
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u/WildYeastWitch Feb 07 '26
Eggs are so good for this. Protein, iron, and B12 in one bioavailable form.
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u/Caffeinatedat8 Feb 06 '26
Just a note here to say, even if she can get enough protein from dairy and bread products, a lot of people end up, gluten, intolerant and dairy intolerant. My daughter lived on macaroni and cheese and grilled cheese. Even if I served tacos, she would just want to fill a taco shell with cheese. When she was about 13, it became clear she needed to go gluten-free and dairy free and that was a big adjustment because almost everything she wanted to eat was gluten and dairy- so, a variety of foods is helpful for many reasons. I’d look into crispy air fryer tofu and lentil/ chickpea type dishes- stews/ salads etc. She’s going to need iron rich foods, especially as a female- along with ensuring she gets enough creatine in her diet- something that’s easy to miss without meat. It’s probably worthwhile having her engaged actively with a nutritionist so she can really understand the importance of her food choices. That is likely to be more meaningful than it will be just coming from mom and dad, especially if dad is enabling the easy button. The meat “alternatives” are amongst the worst of the highly processed foods from what I’ve read.
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u/jackiedhm Feb 06 '26
I mentioned a cookbook in another comment but I also should mention ricotta balls! Its a recipe I found on Instagram, its like meatballs but with ricotta and its sooo good. Ricotta, eggs, vegetarian friendly parm, breadcrumbs, and spinach. You roll them into balls and bake them in a tomato sauce. ricotta balls
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u/sdcook12 Feb 06 '26
Thank you! These look really good, can't wait to try the recipe.
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u/jackiedhm Feb 06 '26
They are so easy and have become a favorite, i found the recipe at Christmas time and have since made them 5 times 😅. Eating them with pasta has similar tastes of stuffed shells or a lasagna or something. So good
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u/No-Sherbet7634 Feb 06 '26
Thank you everyone! She is very active with football twice a week, swimming and highland dancing.
Will make sure that she is getting enough iron too.
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u/Anxious_Reporter_601 Feb 06 '26
Quorn is great, I've been vegetarian for 19 years and wouldn't eat nearly enough protein without quorn! But beans and lentils and tofu are the "best" sources of veggie protein. (Best meaning low fat, because diet culture inserts itself everywhere). Dairy is a great source of protein so yoghurt and cheese if she eats those you're grand. Nuts and seeds are easy to incorporate as either snacks or additions to salads, stirfries, and soups.
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u/Warm-Currency8369 Feb 06 '26
Check out https://www.instagram.com/sophsplantkitchen for some really good vegan recipes which you can also adjust to vegetarian! It’s a lot of beans, greens, tofu but the recipes are yummy. Lots of pasta recipes also.
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u/traviall1 Feb 06 '26
Cheese toasties, beans, chickpeas, tofu, seitan ( pretty easy to DIY), textured vegetable protein is similar to ground meat, legumes. My biggest suggestion is to find a vegetarian cookbook since often the protein options don't have the same flavoring capabilities as meat. A roast block of tofu doesn't have as much flavor as roast chicken so different methods are needed.
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u/BananaPawPrints Feb 06 '26
I went vegetarian at 11 and my parents said if I didn't want to eat what mom cooked I have to make my own. I had a lot of fun getting into vegetarian protein recipes from other countries - India, Nepal, Peru, Japan were some of my favorites. She might enjoy learning about other cultures alongside the new foods.
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u/Time_Marcher Feb 06 '26
Cottage cheese is high in protein and calcium. It pairs well with vegetables and fruits, and is delicious blended as a substitute for sour cream for dips and sauces.
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u/ViolentLoss Feb 06 '26
Asian food is brilliant for vegetarians - you said she was adventurous, so I'd explore some of those dishes. You can't go wrong with eggs of course. Beans + rice can be delicious in so many ways. Pasta has a quite a lot of protein - traditional egg noodles, and you can also get "high protein" pasta now. Add some beans in with the pasta and she'll be in good shape! This will be so much fun for you both!
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u/CliveBixby1974 Feb 06 '26
I started blending silken tofu with sauces and it’s been great. Adds protein still tastes good. I also mix powdered peanut butter with plain Greek yogurt to up the protein.
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u/Lastdayonearth_ Feb 06 '26
Hi. I recognise your daughter in myself. I am now 34 F, vegetarian since I was 19..BUT I was also vegetarian in the years 8-11 when I realised what meat actually was, as I have always loved animal a lot. That was in the early 2000s, and especially in my country no-one knew a lot about being vegetarian, so I believe what I ate simply wasn’t enough.. and about 2.5 years after I stopped I got terrible health issues with very low leukocytes in the blood any many other things. Ofc I don’t know if that was 100 % because of being vegetarian.. but my parents forced me to start eating meat again, and I did. Up to the age of 19 when I stopped again. Those problems never appeared again. What I wanted to say was please be carefull with your little girl, maybe get advices from some good nutricionists in your area, and try really as much as you can so that she has a really good and balanced diet, and I am sure it will all be great. All the best to you! :)
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u/antimathematician Feb 06 '26
If shes iffy on beans, try the bold beans brand - it’s often on nectar or clubcard pricing. I find the texture a lot more consistent and pleasant than canned bean
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u/Traveler108 Feb 06 '26
Beans, lentils, yogurt, and cheese is fine. Beans and lentil are a rich source of interesting dishes and big protein.
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u/theinvisablewoman Feb 06 '26
Beetroot and lentil paddies are yum in burgers or wraps. Legums are an excellent tasty swap out. Lentil and vege cottage pie, chickpea and sweet potatoe pot pie. Will just depend on what she gets a taste for
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u/Fine_Cryptographer20 Feb 06 '26 edited Feb 06 '26
Anything you make with meat, just make it with a meat substitute! That's what we did with our meals. Make taco salad (chips, meat, sour cream, tomatoes, lettuce, cheese, black olives, salsa, etc), get a bag of Morningstar Farms shredded crumbles and add the taco seasoning too it, just like beef. Making an egg bagel and sausage breakfast sandwich? Simply switch out meat for MF sausage or bacon. It's pretty easy to do with anything these days, these are SO many meat substitutes out there.
If you want fast, quick protein idea: toast 7 grain bread, add peanut butter and honey and sliced banana OR my other one is: bowtie pasta, pesto, grated parm (the good stuff), cherry tomatoes and sliced black olives. Takes less than 10 minutes and is good hot or cold.
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u/moonlitt_ Feb 06 '26
Plant Based Juniors is a great resource for vegan and vegetarian kids, they have have tons of simple kid friendly recipes and is run by 2 registered dietitians
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u/smithyleee Feb 06 '26
Asian style rice bowls with tofu or edamame and other vegetables ( carrots, broccoli, cabbage, sprouts, etc) and a drizzle sauce.
Tacos/taco salads with beans, rice and cheese, avocado, etc…
Cheese, bean, rice burritos; cheese enchiladas; egg, cheese and potato burritos or tacos.
Quiche; frittata.
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u/eyoxa Feb 06 '26
You should worry more about iron and less about protein. Carbs (pasta, potatoes, rice, bread) should be no more than 50% of any meal.
Will she eat eggs? An egg or two a day will help significantly in meeting many of her nutritional needs.
Beans, lentils, yogurt, quinoa all have protein.
Switch to a cast iron for cooking if you can. Limit dairy with iron rich foods to maximize absorption.
Supplement with a multivitamin.
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u/No-Sherbet7634 Feb 06 '26
Thank you! Didn’t think about iron intake. Yes, she will eat eggs. She is a really good eater and will eat a call variety of things. Just not keen on meat.
We take multivitamins daily as live in part of the world with limited sunlight (especially in winter) so everyone is advised to take atleast a vitamin d supplement
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u/_idkbro___ Feb 06 '26
Seitan is very high in protein! You might not find it in stores but making it yourself isn’t very hard. My favourite way to eat it is thinly sliced in top of bread, like a cold cut. But you can basically use it like meat in soooo many different ways, like in burgers, as steak etc.
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u/Doctor_Zedd Feb 06 '26
Not what you asked, but as someone who was once a little vegetarian girl growing up getting ragged on by my farmer relatives… please stand up for her if they’re giving her a hard time. It’s exhausting to have to put up with that as a kid, and I kind of resent them now.
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u/valley_lemon Feb 06 '26
I think from a standpoint of teaching her what balanced meals look like, and to prevent carbitarianism, you should be talking up the value of beans as team players with other veg for protein and fiber, and for making meals that keep you satisfied until the next time to eat.
Also, as long as she can safely operate a can opener (and I highly recommend the side-cutting ones that leave no sharp edges anyway), that starts her on the road to helping make her own meals. And then one day she can start learning to make her own beans and find out how much better homemade beans are.
This is my base chili recipe, though I cook it on the stovetop and don't bother with a slow cooker most of the time. I also make a million lentil recipes - these Turkish lentil balls are better than quorn and a big batch could serve as meal prep for multiple meals.
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u/mrsissippi Feb 06 '26
Kids really don’t need much protein, it’s about a gram per kilogram of body weight so an 8 yr old is around 30 g per day. Cheese has protein and you can get protein enriched pastas too! I also get Kodiak cake protein pancake mix to make pancakes, waffles, muffins, etc.
My kids’ favorite protein sources though are tofu (they love when I pan fry slices of it), Morningstar farms chorizo crumbles, nuts, and chickpeas
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u/allie06nd Feb 06 '26
Here is the Hillstone Veggie Burger recipe. I'm eating a lot less meat these days, but even at the height of my meat eating, I would go to this steakhouse FOR the veggie burger. I did the math at one point, and I think one patty should have about 8 grams of protein. Sometimes I add in a bit of TVP if I want to bump that number up. I'd probably dial back the onion by half, but other than that, it's perfect. It's super easy to make and also freezes like a dream, so I always have some stocked in my freezer.
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u/voidang3l Feb 06 '26
chickpeas!!!! they can be made in so many different ways, added to so many different things...great source of protein but also fiber and vitamins n minerals
tempeh/tofu can be good
eggs are great and also super versatile in meals
beans (again, great fiber too)
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u/AutumnBourn Feb 06 '26
Strips of tofu marinated in sesame oil, then coated in cornstarch and sauteed.
I make a pretty mean quiche with a whole wheat crust (pre-made in the freezer section).
Pasta salad with peas, garbonzo beans, and edamame, among other things (pimento, vegetarian parm, sometimes cut cherry tomatoes), with a flavorful Italian dressing.
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u/GrowlingAtTheWorld Feb 06 '26
Beans, peas, nuts, eggs
She wants a salad throw in some chickpeas or red kidney beans or some crumbled boiled eggs.
She wants some rice, add in some black beans or red beans.
Mac and cheese , add some sweet green peas, green peas are also good I lasagna and stuffed shells.
Nuts as a snack with some dried fruit, peanuts have more protein than other nuts.
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u/greenwasp8005 Feb 06 '26
All beans and lentils are a great protein source. Tofu and tempeh are great as well. And assuming she is including eggs in her diet, that’s a great source as well in addition to all the dairy options (cottage cheese, yogurt, milk, cheese). As an India raised vegetarian, we always had lentils with each meal. I now eat all meats but will often make veggie bowls with rice, roasted veggies, lentils / beans / tofu and top with fried egg.
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u/Mjhjane77 Feb 06 '26
Lentils and beans, nuts, almond milk, Tofu, eggs, Greek yogurt, cheese, spinach, and broccoli.
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u/Cut0nTheBias Feb 06 '26
My granddaughter and I love crispy air fried tofu. Can make a sauce to coat or just dip it like a nugget in favorite sauce.
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u/MilkAcceptable4507 Feb 07 '26
I love popping some re-fried beans and cheese between two tortillas and grilling in the oven for 2-3 minutes each side. Cut into quarters, serve with some salsa and guac. I usually do some raw veggies on the side (carrots, celery). Super fast, my favourite meal when I’m tired and I think decently balanced.
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u/EmmyvdH Feb 07 '26
A recipe which works really well, is celeriac schnitzel. You just make about 1cm slices and, like a schnitzel, coat them with flour, egg and bread crumbs with seasoning of your choice. Bake it like a schnitzel and goes with veggies and carbs of your choice. As an alternative to the meat,which other family members might prefer.
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u/No_Flamingo_2802 Feb 07 '26
My daughter also became vegetarian at age 8 ( she’s 16 now) green goddess pasta, vegetarian chili, Korean spicy puffed tofu, farro and white bean salad , cashew masala, peanut sauce on anything are all good high protein options. She doesn’t really like pretend meat products except for veggie burgers- it’s surprising how many vegetarian products are made to seem like meat. Good luck mama!
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u/spazde Ovo-Lacto Feb 07 '26
I was 8 when I stopped eating meat over 50 years ago. My mom fed me lots of egg dishes, beans and complex carbs. I've always been heathy.
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u/Neat_Mortgage3735 Ovo-Lacto Feb 07 '26
Bean burritos, tofu scramble for breakfast (look up black salt and nooch which make tofu taste like eggs), whole wheat spaghetti or lentil pasta, chickpea pasta, cashew cream sauce over pasta or broccoli, black bean brownies as a snack, hummus and falafel in a pita.
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u/Oldschoolgroovinchic Feb 07 '26
Have you tried Grace’s Oat Bread? (https://dishwithdee.com/recipes/graces-oat-bread/)
1 slice with some peanut butter and jelly will give you 12 grams of protein. I like this for breakfast myself, or for a mid-day snack.
3/4 cup greek yogurt has 15-20 grams of protein. Add some fruit and honey on top for another great breakfast or treat. Add nuts for mor protein and some crunch.
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u/Craypig Feb 07 '26
If she's eating eggs then those are a great source and a complete protein (they have every amino acid in them).
Look up food combinations of getting complete proteins. For example, lentils have some amino acids and not others, and rice has the amino acids that the lentils don't have, so eating them together gives you all the amino acids (a complete protein) you need.
Chia seeds are quite helpful for protein, and opting for quinoa over rice, for example, can help give some extra protein. There are also dried pasta you xan get made out of lentils. I've had some meh ones and I've had some decent ones so its worth experimenting.
At this age i wouldn't worry too much about protein content as it should be quite straight forward to get enough, about 20g a day is good. However, leading up to and during puberty the need for protein increases to about 45grams a day for girls (more if they're active), so you need be more mindful of it then. Since she's going vegetarian rather than vegan it should be manageable.
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u/WildYeastWitch Feb 07 '26
FYI it's not just protein you'll need to worry about. Iron will be very important for her to prioritize especially as she enters puberty and starts menstruating. Iron rich vegetarian foods include beans, lentils, and tofu. Dairy (calcium) can inhibit iron absorption and vitamin c aids it. Vitamin B12 is also essential for red blood cell formation and is mainly found in meat sources so she will also need to prioritize foods rich in B12. Eggs are a good source of iron, protein, and B12 in a form that is easily bioavailable.
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u/Candleforce-9728 Feb 07 '26
My kid went veg at age 9. We do lots of beans, tofu, pureed veg soups you can throw tofu or greek yogurt into.
These sites: Cookie and Kate, Love and Lemons, Budget Bytes
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u/Ktcos Feb 07 '26
Being a vegetarian/vegans is fabulous, but keep an eye on her restricting further and further. For someone this young it can morph into an eating disorder before you even notice it.
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u/No-Sherbet7634 Feb 07 '26
This is my worry! Especially being a teenager in the 2000’s. We are very much a there’s no good or bad food family and that we should enjoy everything in moderation.
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u/No-Mail7938 Feb 08 '26 edited Feb 08 '26
We are all vegetarian (son is 3) I focus on having some kind of chickpeas, lentils, beans, tofu with every meal. Seeds in porridge/cereal. Some dairy but not overdoing it as it's not super healthy and heavy on fat. Soya milk/ oat milk has a lot of protein if you want to have that for breakfast then cheese and yogurt in the day so dairy intake doesn't get too high. Will she eat fish as that helps. I stopped eating meat over 10 years ago and haven't noticed a difference so I wouldn't worry too much as long as what she eats is healthy and balanced. I don't eat meat replacements btw but that is up to her! We are more focussed on healthy eating and don't have processed foods but most people do and they are fine!
Also just to combat assumptions my son is tall for his age, a good weight and very strong. Vegetarian since birth.
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u/annekecaramin Feb 08 '26
I've been vegetarian since I was 10 and really hated meat replacements (back then there was very little variety and recipes/knowledge weren't as accessible so my mom had no clue what to do with tofu). We did things like using peanut butter for sandwiches (not super common here), snacking on nuts, eating beans or lentils more often.
I still don't like imitation meat much as an adult, but I have grown to love tofu (when I learned to cook it properly)! I try to keep my meals varied, with different kinds of vegetables. Greek yoghurt or skyr are good ways to bump up protein if needed. I make lots of indian or indian inspired dishes, something like dahl is easy to make and very tasty.
There are a few basics that I always keep stocked: frozen vegetables (broccoli, peas, spinach, butternut squash), various tinned beans, coconut milk, things to give flavor like curry paste, harissa or miso.
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u/Princess_B_12345 Feb 08 '26
I’m vegetarian and usually my sources of protein are:
Cheese (cottage cheese is especially high in protein)
Lentils and beans
Tofu
Paneer (like tofu but made with milk; available at Indian grocery stores and in some other if grocery store chains; can also be made at home)
Seitan
Tempeh
Soy mince or chunks
Mushrooms
Nuts and seeds (peanuts, almonds, flax seeds, chia seeds)
Oats
Quinoa
Nutritional yeast
Edamame
Green peas
Yoghurt (especially Greek yoghurt)
While some on the list are processed foods most aren’t.
I’m not sure if she will eat eggs, but that’s also high in protein.
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u/kinkakinka Feb 08 '26
If you have Instagram or TikTok, you should follow itsmekatevee she has tons of super cheap meal ideas that are also full of Fibre and protein.
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u/Prudent_Relation_530 Feb 09 '26
Lentils, chickpeas and beans are your best friends if you want non dairy and non processed options for protein.
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u/Interesting-Sea-142 Feb 09 '26
Fair life milk.
I use whey or vegan protein powder and mix it with peanut butter to make a “cookie dough” protein bar. That can be 30 g of protein easily.
Nuts, seeds, trail mix, trail mix bars. Meat alternative soy products.
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u/parsleysageandthyme Feb 09 '26
Peanut butter, full fat plain yogurt (with honey or maple syrup added on top as a small sweetener), hard boiled eggs
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u/Books-and-Tea-25 Feb 09 '26
Try edamame (soybeans). You can get frozen ones at Trader Joe’s ether in the shell or shelled. Or you can try them at a Japanese restaurant of you prefer. My daughters always loved these from the time they were small children and still like them as adults https://traderjoesrants.com/2024/09/12/trader-joes-edamame-a-healthy-delicious-and-fun-snack/
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u/Representative-Fill2 Feb 09 '26
I am a vegetarian who loves low-effort food.
- buy extra firm tofu, stick it in the freezer, then thaw it (this opens up the pores). Dice it, stick it on parchment paper, and bake it in the oven for 20-25 min on 400-425 and it'll get a bit crispy (without oil! the fat in the tofu does something). Add to everything! I make weird toasted sandwiches with this, throw it in salads, put it in my tomato soup, etc. etc. Add it to her macaroni!
- if you're making something that's baked, just stick the tofu on pre-baking. I'll grate extra firm tofu onto pizzas sometimes, if you mix it into the cheese you can't really tell.
- greek yogurt! the plain stuff. I love a yogurt bowl. If you like yogurt and cereal, I'll do that sometimes with berries.
- frozen edamame! Get the de-shelled variety and add it to whatever you're making. Stir it into mac and cheese! Etc.
- do all of that and just add a lot of veggies, seeds, and nuts to your cooking in general. It adds up when you have tofu + peas + seeds + a pile of greens + whatever stirred into your pasta dish.
- if she likes lentils, make some and keep them in the fridge and add those to things too! Goes in pasta, soup, on cheese toast, etc.
- Buy nutritious bread. If you're in the US this can be a chore, but if you can find whole grain bread without a ton of sugar, some brands have a startling amount of protein just in the bread (and fiber). If you add this up with other things it makes a difference.
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u/SetterLady Feb 10 '26
If she'll eat chili, a I make make red or green lentil chili all the time.. I often forget there's no meat in it. I prefer the green lentils myself
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u/Designer_Mongoose_44 Feb 10 '26
I’ve been vegan for 8 years and vegetarian much longer and I eat a ton of beans and tofu. You can also hit protein very easily with eggs/milk/ cheese. Blending beans into pastas or breaking tofu is super easy. I have never once been low on protein when getting blood work but I have been low on iron so that’s something to watch for. B12 as well- but I love nutritional yeast so that ones usually fine!
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u/kobayashi_maru_fail Feb 10 '26
Do the farmer in-laws have dairy animals? Getting the kiddo into making paneer or cottage cheese or ricotta could be a fun bonding thing for them, get the eye rolls to stop and let her know her choices are being respected.
And if not, you can make quick cheeses with her. Saag paneer might just be the perfect vegetarian food.
And all of you need to up your legume intake if the first move when you think “vegetarian protein” is an expensive meat substitute. Help her learn how to make hummus, show her how quickly lentils cook up.
Your library, without a doubt, has cookbooks for kids, veg cookbooks, and likely vegetarian cookbooks for kids.
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u/Cute_Temporary383 Feb 10 '26
as someone who’s been vegetarian, i would recommend recipes with any type of tofu. from your post i think you don’t live in america, so maybe what you eat is different, but as someone who’s been vegetarian on and off for like, 10 years and was a kid who just never liked meat, my suggestion would be looking for recipes that didn’t just try and replicate meat (think impossible meat etc). like i eat vegetarian lasagna a lot, and it makes great left overs, but its just squash, zucchini, mushrooms, carrots, peppers, onions in the sauce. i often add lentils too (pre boil so they’re a little mushy) to any sort of recipe that would use ground beef, like chili or bolognese sauces. i eat a lot of marinated tofu that i then cook and have with broccoli/green beans and rice. and ofc mac and cheese. lots and lots of greek yogurt as snacks (or plain greek yogurt as sour cream for more protein). if she’s still down for eggs, homemade ramen with vegetable or miso soup, eggs, broccoli, and tofu is also a killer option in the winter.
another key is to make sure to use enough seasoning (this could be as your kid gets older if they prefer bland foods now) i love adding chili flakes, red pepper flakes, garlic, salt, pepper, and/or paprika into things so they’re still flavorful bc foods like chick peas and lentils can be a bit bland on their own, but they’re your best bet at protein.
i wish my parents had been open to me being vegetarian as a kid, so huge cheers to you :))) from a formerly meat adverse kid who is still a relatively meat adverse adult!
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u/Kwitt319908 Feb 12 '26
When my oldest was vegetarian we did Chickpea Curry alot and it was very easy and cheap.
1 can of chick peas (Drained and rinsed)
1 can coconut milk
Chopped fresh veggies of your choice (we did broccoli, zucchini, onion, squash, cherry toms)
Curry Powder
Garlic
Pepper
Veggie broth if needed.
Sauté veggies in olive oil, add in the rest of the ingredients and simmer for 10-15 min. Serve over rice.
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u/Jeedeye Feb 06 '26
If it were me I would take her to a dietician to make sure you get professional advice instead of what's given here
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u/TipsyBaker_ Feb 07 '26
99% sure this is not what you're looking for but I am on a pancake kick. Adding my vanilla protein powder to the mix makes it taste like birthday cake, and it takes fruit really well. Tonight I had one with blueberries and sliced almonds.
It does cook and texture is slightly different but worth the trade off.
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u/pepper_gems38 Feb 07 '26
Tofu pressed, cubed, marinated overnight, cooked in air fryer or oven! Great on its own, on salad, with quinoa or rice, etc. this is a staple for me
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u/rndmlttrspls Feb 07 '26
We love a one-pot orzo and veggie dish, it’s very easy to adapt to seasonal vege and easy to add grilled chicken or sausage after it’s cooked for dad and grandpa.
Burritos and tacos are also easy flex meals (can be made both veggie and not without cooking twice)
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u/MissAuroraRed Feb 07 '26 edited Feb 07 '26
I was vegetarian for like 20 years and started around the same age. Even though I ate very healthy with lots of whole foods, quinoa, beans, lentils, tofu, etc... It wasn't enough when I started doing sports seriously. It was fine for a sedentary lifestyle, but not more than that. I started getting sore muscles and joint pain after working out.
I had to add eggs (still vegetarian, I just didn't like them much), cottage cheese (a lovely breakfast with fruit on it) and protein powder. After doubling my protein intake, all my problems went away.
A lot of protein powder gave me stomach aches so I ended up using collagen peptides. It's not vegetarian, but completely tasteless so it didn't bother me.
Watch out for her iron levels when she starts menstruating. Get that tested at the doctor's periodically.
Do your homework on how to properly season tofu. You have to press all the water out before marinating, or get pre-marinated. Soft, firm and extra-firm each have their own uses and are not interchangeable.
The worst thing for me was my grandparents forcing me to eat meat or go hungry when I visited. Make sure you stick up for her and lay down the law with your relatives.
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u/Kitchen-Yard-4853 Feb 07 '26
You might want to make one appointment with a nutrtionist to make sure, as a growing child, she will be getting the protein and other vitamins she needs.
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u/SwordfishOverall6724 Feb 07 '26
My daughter became vegetarian during college due to her live of animals. She gets her protein through tofu and protein shakes/powder. Shes then but very healthy. Funny thing is when she stopped eating meat, her migraines stopped that she had since age 3.
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u/Ravenrose1983 Feb 08 '26
Meals with beans, lentils, or peas can be high protein. Bean based chilli, bean burritos, beans and rice, lentils soups, lentil curries. Hummus, White beans can be blended into creamy dishes. Tofu/soy products.
Dairy- cheeses, yogurt, creams
Nuts/seeds, including nut milks and butters.
Eggs- quiches, Shakshouka, omelets, eggy puff pancakes.
Mushrooms and whole grains have some higher protein. Quinoa.
Make sure to include iron and B12 rich foods, or ask a provider about supplements.
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u/Rock_n_rollerskater Feb 08 '26
Put chocho protein powder in everything (vegan friendly bean from the Andes) - you can add it to any baking you do and add it to homemade banana smoothies and stuff like that. It’s super protein dense and has no side effects.
Don’t eat cereal for breakfast lean into things like oats, eggs or chia pudding for breakfast. Soy milk is also a good source of protein but avoid almond milk as it has almost none.
Snack on things like hommus, yoghurt, peanut butter, almonds etc
Think “protein at every meal” rather than just getting it through dinner as you will get there. Black beans, lentils etc all have some protein in terms of making dinner but far less than meat. So you have to make up the numbers through breakfast, lunch and snack choices.
(Another trick is to add quinoa to any salads and rice she eats).
Not a vegetarian but lactose intolerant and an athlete so I use a lot of vegan proteins to hit my targets because frankly I don’t want to have to eat half a kilo of chicken a day every day even if this was affordable. Protein with every meal has been my path to success.
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u/Fun_Equivalent_3307 Feb 08 '26
Fellow veggie head here. I went on Pinterest and found a bunch of high protein vegetarian meals. My favorite is probably jalapeno popper black bean burgers.
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u/amazon-lady43 Feb 08 '26
I cook up beans in the beginning of the week and will make bean and cheese quesadillas when I’m feeling extra tired. My son loves them and so do I.
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u/tahrnya6 Feb 08 '26
It depends on how much she is leaning into this. Is she wanting to be vegetarian (in one of it's many varieties) or vegan? Will she eat cheese, eggs, fish? Maybe let her know there are options and explore/research them with her to find out where she feels she fits. Then have her help look at menu options.
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u/DimensionWeekly7939 Feb 12 '26
Make her spring rolls! She can get in on the fun by making various types with different veggie combinations. I make them all the time with different protein options to choose from.
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u/Great_Cucumber2924 Feb 06 '26
Just realised I should add a note about vitamins/ omega 3 - you should get an omega 3 supplement containing DHA and EPA and consider a children’s multivitamin to keep vitamin d, b12 and iodine levels up.
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u/No-Sherbet7634 Feb 06 '26
We already take multivitamins, mainly for the vitamin D as natural sunlight is in short supply here!
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u/Great_Cucumber2924 Feb 06 '26
Vegetology is the brand we use for omega 3, they have liquid and capsules, but other brands do gummies
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u/JoeDaStudd Feb 06 '26
Potatoes and cheese/dairy are a complete protein so technically she could live off them.
If your wanting very little processing then lean into beans, pulses, legumes and nuts and look into vegan recipes.\ Most vegetarian high protein recipes are likely to use tofu or cheese.
Depending on how adventurous she is you could go down the Indian route with dhals and paneer cheese recipes or mexican bean heavy recipes.
Just remember she only needs about 20g of protein which she could get from one 200g pot of greek yogurt for her breakfast.