Whether it’s your decision or the child’s, making the switch to a vegetarian lifestyle can be difficult for many families. Many parents don’t know how to start making vegetarian meals that picky kids will actually enjoy. Other parents worry about children reaching their nutritional needs. Be assured that dietary and medical experts agree that a vegetarian diet can be a very healthy choice for people of all ages. With new advertising campaigns like Meatless Monday gaining support from Paul McCartney and other celebrities, more delicious vegetarian options become available.

Protein

Although the first nutritional concern many parents worry about is not getting enough protein, there are a vast number of kid-friendly meals packed with protein. A vegetarian chili with black beans, kidney beans, and a ground beef substitute can be topped with cheese and become a hearty comfort food for any child. Kids that love dips can enjoy plenty of Middle Eastern delights such as chickpea hummus or Baba Ganoush with tortilla chips. There are also plenty of tasty vegetarian “meats” available, including everything from meatloaf to bacon to sausages. Because the taste can vary so widely with fake meat products, be sure to check online reviews before making a purchase.

Vegetables

Vegetables can be a difficult food group to work into any child’s diet, but they are essential in any vegetarian diet. Glazed carrots or a favorite vegetable steamed and tossed with a light butter sauce can be an easy, kid-friendly side dish. Add frozen peas or frozen chopped spinach to macaroni and cheese or other pasta dishes. Vegetable fajitas, tacos, and burritos with meatless chicken strips or ground beef are another great way to make a kid-friendly, vegetarian-friendly meal. For especially picky children, try adding a layer of frozen leafy greens such as spinach or kale to the sauce layer on pizza before adding cheese.

Starches

Carbohydrates can be one of the easiest foods to work into a child’s diet (next to sugar, of course) but picking the healthiest options is important. When making a child’s favorite pasta dish, use whole wheat pasta. Use brown rice instead of white rice, and make breads and pastries with whole wheat flour instead of white flour. Spaghetti and tomato sauce with vegetarian meat balls, meatless lasagna, or cheese and vegetable stuffed tortellini or cannelloni make great vegetarian meal options that both parents and children will love. French fries are an easy, starchy side dish that is always kids-friendly, but try using sweet potatoes instead for extra nutritional content.

Fruit

Parents can easily include fruit in breakfast or dessert for children. Make smoothies with your child’s favorite fruit along with real fruit juice, milk, or yogurt. Try adding blueberries or bananas to your favorite pancake and muffin recipes. Fresh fruit sorbets can also be made if you have an ice cream maker at home.

Although switching a child to a vegetarian diet may be a difficult transition at first, there are many kid-friendly recipes out there. Some of your children’s favorite dishes may even be vegetarian already – and if not, a few substitutions can easily solve this.