Finding nutritious and delicious vegan breakfast ideas for kids can feel like a challenge! While a well-planned vegan diet can absolutely meet all of a child’s nutritional needs, it’s important to be intentional about each meal—especially breakfast.
A balanced morning meal sets kids up for the day with steady energy, keeps them full, and helps prevent common nutrient deficiencies that can sometimes occur on a plant-based diet.
In this post, we’ll cover key nutrients to focus on, tips for building a balanced vegan breakfast, and plenty of quick and store-bought options to make mornings easier.
Important Nutrients in a Vegan Diet for Children
A plant based diet can provide all the essential nutrients kids need to grow and thrive, but some require extra attention.
Here’s what to focus on and how to include these nutrients in their diet:
Protein
- Why it’s important: Essential for growth, muscle development, and overall health.
- Why vegan kids are at risk: Many traditional protein sources (like eggs and dairy) are missing from a vegan diet.
- Vegan sources: Tofu, tempeh, edamame, beans, lentils, nut butters, chia seeds, and fortified plant-based yogurts or milks.
If you’ve got a picky eater at home, check out my comprehensive guide to protein for picky eaters.
Iron
- Why it’s important: Supports brain development and prevents anemia.
- Why vegan kids are at risk: Plant-based iron (non-heme iron) isn’t absorbed as efficiently as animal-based iron.
- Vegan sources: Fortified cereals, beans, lentils, tofu, quinoa, dark leafy greens, and seeds (pumpkin, hemp, chia). Pairing with vitamin C (like oranges or strawberries) enhances absorption.
Vitamin D
- Why it’s important: Supports bone health and immune function.
- Why vegan kids are at risk: Few plant-based sources naturally contain vitamin D.
- Vegan sources: Fortified plant milks, fortified cereals, mushrooms exposed to sunlight, and vitamin D supplements (look for D2 or vegan D3).
Calcium
- Why it’s important: Essential for strong bones and teeth.
- Why vegan kids are at risk: Dairy is a major source of calcium in many children’s diets, so vegan kids need alternative sources.
- Vegan sources: Fortified plant milks, tofu, tahini, almonds, sesame seeds, leafy greens, and fortified cereals.
Vitamin B12
- Why it’s important: Crucial for brain function and red blood cell production.
- Why vegan kids are at risk: B12 is naturally found only in animal products.
- Vegan sources: Fortified plant milks, fortified cereals, nutritional yeast, and B12 supplements (highly recommended for vegan kids).
Omega-3 Fatty Acids
- Why it’s important: Supports brain development, learning, and heart health.
- Why vegan kids are at risk: Fatty fish is a major source of omega-3 fats, so vegan kids need an alternative source
- Vegan sources: Chia seeds, flaxseeds, hemp seeds, walnuts, and algae-based omega-3 supplements.
Tips for Planning Balanced Vegan Breakfasts for Kids
1. Variety is Key
Serving a variety of foods makes sure kids get a wide range of vitamins, minerals, and fiber. Not only does this help prevent nutrient deficiencies, but it can support a diverse healthy gut!
Try to rotate the types of fruits, veggies, and grains offered each week.
2. Include Fortified Foods
Fortified cereals, plant-based milks, and breads can help fill in nutrient gaps, especially for vitamin B12, calcium, and vitamin D.
3. Meal Prep for Busy Mornings
Prepping even one part of breakfast in advance—like overnight oats, pre-washed fruit, or homemade energy bites—makes it easier to serve a balanced meal on hectic mornings.
4. Use Pre-Prepped Ingredients
Not every breakfast needs to be made from scratch! Keep quick protein options (like nut butters, store-bought hummus, or pre-cooked tofu), grab-and-go fruits, and easy whole grains (like whole-wheat toast or frozen waffles) on hand.
5. Get Kids Involved
Letting kids help with meal prep—whether it’s picking toppings for their oatmeal or stirring pancake batter—can make them more excited to try new foods and build lifelong healthy eating habits.
Vegan Breakfast Ideas for Kids [Quick & Easy]
Protein Smoothie
Smoothies and smoothie bowls are a great way to throw together whatever produce you have into a quick breakfast that’s filled with protein and fiber. Boost the calories and nutrition with chia seeds, flax seeds, nut butters, or protein powder.
↳ Recipe: Blend 1 cup frozen or fresh fruit, 1 tbsp nut butter, 1 tbsp chia or flax seeds, and 1 cup plant-based milk. Optionally, add a scoop of vegan protein powder (such as Orgain or OWYN) for an extra boost.
Overnight Oats
Oats are rich in fiber, keeping kids full longer, while chia or flax seeds add extra protein and healthy fats. Fortified plant-based milk can boost calcium, vitamin D, and B12.
↳ Recipe: Mix 1 cup plant-based milk with ½ cup oats, 1 tbsp chia or flax seeds, and optional protein powder. Stir in toppings like fruit, coconut, or dried fruit, then refrigerate overnight.
Avocado Toast
Avocados are packed with heart-healthy fats, fiber, and vitamins, making them a great energy-boosting breakfast for vegan kids. Choosing whole-grain or high-protein bread (like this one) increases fiber and protein for a more balanced meal.
↳ Recipe: Mash ½ an avocado on whole grain toast. Optionally, sprinkle with hemp seeds for added protein and healthy fats.
Chia Pudding
Chia seeds are loaded with fiber, protein, and omega-3s, helping with digestion and brain development. When soaked in fortified plant-based milk, they form a pudding-like consistency that kids love.
↳ Recipe: Mix 1 cup plant-based milk with ¼ cup chia seeds. Stir well, let sit in the fridge overnight, and top with fruit before serving.
Baked Oatmeal
Baked oatmeal is a nutrient-dense option with fiber, protein, and healthy fats. Plus – it’s like eating cake for breakfast! Adding bananas provides natural sweetness, while chia seeds boost omega-3s and protein.
↳ Recipe: Blend 1 cup oats with ½ cup plant-based milk, 1 mashed banana, 1 egg, 1 tbsp chia seeds, 1 tsp baking powder, and optional protein powder. Pour into a greased baking dish and bake at 350°F for 25-30 minutes. Full recipe linked here.
3-Ingredient Pancakes
These pancakes are naturally sweetened with banana and provide fiber from oats. They’re also easy to customize with add-ins like cinnamon or chocolate chips.
↳ Recipe: Blend 1 banana, 1 ½ cups oats, and 1 cup plant-based milk. Cook on a greased skillet over medium heat until golden brown.
Milk with Iron-Fortified Cereal
Fortified cereals provide essential vitamins and minerals like iron, B12, and zinc—nutrients that can sometimes be harder to get on a vegan diet. Pairing with a fortified plant-based milk ensures added calcium and vitamin D.
↳ Recipe: Serve a bowl of iron-fortified cereal (such as Life Cereal or Whole Foods Frosted Wheat Squares) with plant-based milk.
Energy Balls
These no-bake snacks are packed with protein, fiber, and healthy fats, making them a perfect grab-and-go breakfast. You can customize the ingredients to fit your kid’s preferences, but try to throw in some nutrient-boosting ingredients like seeds, nuts, or dried fruit.
↳ Recipe: Mix 1 cup oats, ½ cup peanut butter, 2 tbsp flax or chia seeds, and ¼ cup maple syrup or mashed dates. Roll into small balls and refrigerate. Full recipe linked here.
Apple Nachos
A fun new way to eat apples! Apple Nachos make sure that your kids have the healthy fats of nut butter to keep them fuller for longer. Add any toppings you want!
↳ Recipe: Slice an apple and drizzle with peanut or almond butter. Sprinkle with granola, coconut flakes, or chopped nuts.
Peanut Butter & Banana Toast
This classic combo provides a great balance of protein, fiber, and healthy fats to keep kids satisfied and energized. Whole grain toast adds extra fiber for digestion.
↳ Recipe: Spread peanut butter on whole grain toast and top with banana slices. Sprinkle with hemp or chia seeds for extra nutrition.
Storebought Vegan Breakfast Ideas
Siggis Plant-Based Yogurt
Higher in protein than most plan-based yogurts and packed with probiotics
Mamma Chia Pouches
One of the best vegan sources of omega-3 fatty acids packed into a convenient on-the-go breakfast pouch. Pair with a piece of fruit for a complete meal.
Brekki Ready to Eat Oats
Great source of vegan protein and fiber for busy mornings. Plus, it’s an on-the-go convenient breakfast that comes in a huge variety of flavors!
IQ Protein Bars
Plant-based protein bar with an appropriate amount of protein (12g) for younger kids. Pair with a piece of fruit for a complete meal.
Forager Cashew Milk Plain Yogurt
MUCH lower in sugar than most plan-based yogurts. Great source of healthy fats and probiotics.
Vegan Tofu Scramble Breakfast Burrito
The tofu, potatoes, and veggies in this burrito make it a great source of protein, fiber, and calcium for vegan kids.
Noka Smoothie Pouches
Great source of vegan protein, fiber, and omega-3 fatty acids. Ideal for busy mornings when you don’t want to dirty a blender!
Beyond Breakfast Sausage Patties
Packed with iron and protein for a filling breakfast. Plus, these sausage patties have way less sodium than most vegan meats.
Mylk Labs Oatmeal Cups
These oatmeal cups are loaded with iron and calcium, and a great easy option in the morning. Just add water and take it to-go!
Mezcla Crunchy Protein Bar
These bars are a great source of vegan protein and calcium, while still providing a crunchy texture for those picky eaters.
Don’t worry about making every meal perfect—just aim for variety and include fiber and protein to help keep your kids full.
Need personalized support? Let’s work together! I help families create simple, repeatable meal structures to make feeding your kids easier.
Schedule your free 10 minute consultation here.
This post may contain affiliate links, meaning I will receive a commission if you deicide to make a purchase through my links, at no cost to you. For more information, please read my Terms of Use and Service.