5 Fun Vegan Dinners Kids Can Help Cook!

Getting kids involved in the kitchen is the secret to raising adventurous eaters! These healthy vegan meals are designed for little hands to help prepare, making vegan family meals more interactive and way more fun.

From measuring to mixing (and yes, maybe a little mess), these recipes turn dinner into quality time—while sneaking in nutrients.

1. 🌮 Build-Your-Own Taco Night

Why kids love it:

• Total customization (no two tacos look alike!)
• Sensory-friendly (they touch/choose each ingredient)
• Hidden veggies (shredded lettuce = “taco hair”)

Ingredients:

• Corn or flour tortillas
• Seasoned black beans or lentils
• Toppings: shredded cabbage, diced tomatoes, guac, vegan sour cream

Kid Tasks:
✔ Rinse beans
✔ Scoop fillings
✔ “Paint” tortillas with guac

Bonus: Use cookie cutters to make fun tortilla shapes!

2. 🍕 Mini Pizza Party

Why kids love it:

• Personal-sized pizzas (my own masterpiece!)
• Sneaky nutrition (blend spinach into sauce)
• Endless topping combos

Ingredients:

• Whole wheat pitas or English muffins
• Pizza sauce
• Vegan cheese shreds
• Toppings: bell peppers, pineapple, olives

Kid Tasks:
✔ Spread sauce
✔ Sprinkle cheese
✔ Arrange toppings

Bonus: Give each pizza a silly name!

3. 🥦 Rainbow Stir-Fry Bar

Why kids love it:

• Colorful ingredients (eat the rainbow!)
• Chopstick challenge (motor skill practice)
• Quick cooking (no long waits)

Ingredients:

• Rice or noodles
• Tofu cubes
• Veggies: broccoli, carrots, snap peas
• Sauce: soy sauce + maple syrup

Kid Tasks:
✔ Tear broccoli florets
✔ Mix sauce
✔ Toss finished stir-fry

Bonus: Serve with fun dipping sauces!

4. 🍝 Spaghetti & “Meatball” Smash

Why kids love it:

• Classic comfort food (veganized!)
• Squishy fun (smashing chickpea balls)
• Twirly noodles (endless entertainment)

Ingredients:

• Whole wheat spaghetti
• Chickpea “meatballs” (mashed chickpeas + breadcrumbs)
• Marinara sauce

Kid Tasks:
✔ Mash chickpeas
✔ Roll “meatballs”
✔ Twirl noodles

Bonus: Make a big “spaghetti nest” on plates!

5. 🥗 DIY Baked Potato Bar

Why kids love it:

• Blank canvas creativity
• Warm and comforting
• Fun to load up

Ingredients:

• Baked potatoes
• Toppings: vegan cheese, chives, beans, salsa

Kid Tasks:
✔ Wash potatoes
✔ Scoop toppings
✔ Mash insides

Bonus: Try sweet potatoes for variety!

👩‍🍳 Tips for Cooking with Kids:

✔ Assign age-appropriate tasks (toddlers can rinse, older kids can measure)
✔ Embrace the mess (aprons are your friend)
✔ Celebrate their creations (even if it’s… abstract)

Need More? Try:

• Vegan Mac & Cheese (let them stir the sauce)
• Quesadillas (perfect for little flippers)

Sources:

1. The Helpful Cookbook for Kids
2. Plant-Based Families blog
3. America’s Test Kitchen: Kids Edition

Coming Next: 5 Vegan Desserts Kids Can Make! 🍪