Protein-Rich Foods Kids Will Love: Today’s Parent

As parents raising children on a plant-based diet, the question of protein is always present. At first we question ourselves. After researching we come to understand how a whole-foods vegan diet provides ample protein, and are (usually!) at ease with the issue. Yet, the question remains, as we are often asked about protein by friends, family, and also new vegetarians and vegans.

12 Protein-Rich Foods Veg Kids Will Love - Plant-Powered Kitchen via Today's Parent

Other than recipe emails, protein for kids is the question I receive most from readers.

What are some protein-rich foods I cam give my kids? What are recipes kids will love? What foods do your kids like most, Dreena?

"Instant" Chocolate Chia Pudding

So, you will enjoy this special post that I’ve written for Today’s Parent:

Protein-Rich Foods Vegetarian Kids Will LOVE!

I’ve shared 12 kid-tested, mom-approved recipes in this piece – including a couple of new recipes!

Hempanana Smoothie

photo credit:

I ask that you please support this article. Comment on the post, and share it through your social media networks. I was thrilled to have the opportunity to write this piece for Today’s Parent. We can encourage mainstream media to include more vegetarian lifestyle pieces through our support. So, please share this piece through facebook, pinterest, twitter, Google+, etc. Thank you!

Read on at Today’s Parent, and please share your thoughts here, as well as there. Enjoy!

p.s. Special thanks to Sarah Wise for cheerleading my work and helping make this article happen!

Other photos credit to Nicole Axworthy.


  1. Karen Hampel says

    I love these recipes, but there is not one that goes with the first picture on the Today’s Parent site. Of course that’s the one my son keyed in on right away. What recipe is that, the one in the ramekin topped with berries?


    • Dreena says

      Hi Karen, that is the “chocolate chia pudding” – there is a different pic in the recipe. Your son has a good eye. 😉

  2. Marsha says

    Hi, I tried the links, went to the Parents Life site, yet still couldn’t find the recipes. I’m interested in the chickpeas, hoping to get my 3 yr old grandson eating something besides peanut butter.

  3. Courtney says

    I was waiting to hear back from Dreena, but does anyone have any thoughts on soaking the dates first before making the Peanut Butter Munchy Squares? I need to make them tonight for something tomorrow! Any help/suggestions would be appreciated! Also, how would you store these (fridge or counter top)?

    Thank you!

    • Dreena says

      Hi Courtney, I think I missed your first comment – sorry. Do you still need help? If you’ve already made them, definitely keep them in the fridge. I refrigerate any/all baked goods, but also things I make in the food processor like these squares.

      • Courtney says

        Thanks! I ended up not making them since I wasn’t sure about the dates and hate to waste ingredients, but I will be making them soon now that I know!

  4. Courtney says

    I am excited to make your Peanut Butter Munchy Squares! 2 quick questions–did you soak the dates first before pureeing them in the food processor? And what is the best way to store these? In the fridge or is on the counter ok?


    • Dreena says

      Oh, just seeing this – sorry! No, I didn’t soak the dates. I use either medjool or honey dates (pitted). Most are very soft, so no need to soak.

  5. Liz says

    I wanted to leave a comment on the TP post, but I couldn’t find anywhere to do that. I looked from top to bottom, but perhaps I missed it? Is there, indeed, a place to comment on the Today’s Parent site?

  6. Lulu says

    Hi Dreena

    I suscribed to your blog when I went veggie last year. I am now pregnant (my 1st!!!) in my first trimester and finding it hard to eat… These recipes seem like something that I could easily cook and certainly eat plus they will provide me with much needed protein during this time! Can’t wait to incorporate them into my repertoire for many years to come as we (mainly me but hubby is somewhat on board) are hoping to raise our child vegetarian. Thank you for all the recipes and tips! I really enjoy it all!

    • Dreena says

      Hi Lulu, congratulations!!! Beautiful news. I remember those days, you having nausea? I had it all-day with my 3 pregnancies, so I totally understand. Be easy on yourself, do what you can and don’t stress too much about not eating the ‘best’ diet. I couldn’t eat any raw veg with my last pregnancy, and mostly ate plain foods and white spuds. It’s rough, but it gets better! Best to you!

  7. says

    Hi Dreena! So happy that they are featuring you – these recipes look fantastic and would appeal to non-veg kids too! Congrats! Hope to see you in even more mainstream media! Leaving a comment on Today’s Parent too…

  8. Anna Vaschina says

    These look amazing. Can’t wait to get the recipe. Thank you Dreena for supporting parents with fantastic healthy vegan kid friendly foods.

  9. Sara says

    These look awesome. I struggle with lunches to send to school, there are only so many hummus sandwiches I can send. School lunches need to be nut free and I was pleased to see that some of these are. Thanks!

    • Dreena says

      So true, Sara. School lunches can become very monotonous. I find that esp true with not being able to use nuts/nut butters. Hopefully you can find a few ideas to freshen things up! Enjoy!!

  10. Tiffany says

    Dreena, you have out done yourself! The recipes are all so healthful and protein packed! Can’t wait to try some myself!

    Your talent is truly one of a kind and from reading your recipes and connecting with you via your blog, one can truly see the love you pour into your work. I really appreciate all that you do xoxo

    Happy New Year! :)

    • Dreena says

      Thank you Tiffany! Geez, you brightened my day with that note – ever so sweet of you. Hope you enjoy trying some of those goodies. :) Happy New Year to you too!

      • Liz says

        I whole heartedly agree with Tiffany, Dreena. I regularly read about a dozen food blogs, and yours is still my favorite and the one I get MOST excited about when you have a new post. :) Your recipes are SO in line with my dietary philosophy, and you just make it all look SO easy. You obviously have a deep dedication for creating wholesome food, and it is equally, deeply appreciated. :) You’re passionate and enthusiastic without being over the top or off putting, and I will just never get over how everything you create is so SIMPLE but DELICIOUS! E V E R Y single one of your recipes is void of crazy or expensive ingredients (though I’ve been known to indulge in some specialty items now and then :) ) and uses ACTUAL food; I ALWAYS have every single ingredient called for in your recipes on hand. You and your creations are SUCH a gift. :) For some reason, I always feel the most grateful for you and what you do at the same time each year — at or around the start of a new one. :)

        • Dreena says

          Wow. Thank you Liz. I’m just reading this, so sorry I didn’t reply earlier. You emailed me last year I think. Yes, yes you did! I loved hearing from you, and loving reading this note. <3 What a gift to give me, thank you. Whatever the reason you feel grateful this time of year, works for me. I’m grateful to be able to receive this. I hope to keep delivering the easy, delicious goods for you, Liz! 😀 Thank you so much.

          • Liz says

            “You emailed me last year I think.” Yes, AND the year before. LOL :) I was gearing up for another e-mail but then stumbled across Tiffany’s comment and felt this would be a better forum to express my sentiments. :) It seems like I’m not the only one of your readers/followers who feels that way, either. You are the one chef/cookbook author/blogger that I pray will NEVER stop creating and sharing with the public and dread the thought of it. All of your food, to me, is like a small, little hug — nothing elaborate or over the top, but it’s warm, meaningful and means so much. :)

            You’re awesome. :)

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