Protein is an important nutrient for growing kids, but you don’t need to rely on meat and dairy to get enough. In fact, plant-based protein sources can be just as delicious and satisfying. In this post, we’ll explore some of the best plant-based sources of protein for kids, and provide some tips for how to incorporate them into your meals and snacks.
Why plant-based protein is a great choice for kids: Plant-based protein sources are often lower in saturated fat and higher in fiber than animal-based protein, making them a great choice for growing bodies. They’re also typically less expensive and more environmentally friendly, which may be of particular interest to teenagers who are starting to think more about these issues.
Top plant-based protein sources for kids:
- Beans: Black beans, kidney beans, chickpeas, and other legumes are all great sources of protein, fiber, and other important nutrients.
- Lentils: These tiny legumes are packed with protein, and can be used in soups, stews, and even veggie burgers.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all great sources of protein and healthy fats.
- Tofu: This versatile soy product can be baked, grilled, stir-fried, or even blended into smoothies for a protein boost.
- Tempeh: Made from fermented soybeans, tempeh has a nutty flavor and a firm texture that makes it a great meat substitute.
- Edamame: These young soybeans are a fun and tasty snack, and they’re also a good source of protein and fiber.
How to incorporate plant-based protein into meals and snacks:
- Add beans or lentils to soups, stews, and chili.
- Use nut butter as a dip for apples or celery.
- Top salads with nuts or seeds for a crunchy, protein-packed boost.
- Make tofu or tempeh stir-fries with plenty of veggies.
- Snack on edamame straight from the pod, or add it to stir-fries or salads.
Plant-based protein sources are a great choice for kids, whether they’re vegetarian or just looking to eat more plant-based meals. By incorporating a variety of plant-based protein sources into your meals and snacks, you can ensure that you’re getting all the nutrients you need to stay healthy and strong.