28 High-Protein Vegetarian Recipes for Toddlers

Many toddlers are picky when it comes to eating meat, even if they’re not on a vegetarian diet. Here is an ultimate roundup of high-protein vegetarian recipes for toddlers, featuring quinoa, beans and lentils as primary ingredients.

When it comes to toddlers’ picky eating habits, one of the food groups I hear most about is meat. Meat can be tricky – it needs to be prepared a certain way that makes it easy for little ones to eat, and the texture can sometimes be offputting. While it’s important to continually expose your child to animal proteins (if your toddler isn’t on a vegetarian diet), there are tons of other ways to ensure your babe is getting this vital nutrient.

Here’s a roundup of 28 fantastic high-protein vegetarian recipes for toddlers, broken down by meal. Seriously, though, there is so much inspiration here! And if you want more tips on how to deal with a picky eater, check out these 9 Easy Ways to Combat Picky Eating in Toddlers.

Without further ado…


1. PB&J Quinoa Bowl

Just hold the crunchy almond slivers!

Two PB&J Quinoa Breakfast Bowls complete with toppings, sitting atop striped dish towels.
by CaliGirl Cooking
2. quinoa berry breakfast bowl instant pot
An overhead shot of two Quinoa Berry Breakfast Bowls.
by Green Scheme
3. quinoa blender pancakes
by The Saucy Fig
4. 5 Ingredient eggy quinoa cups
A pan of 5-Ingredient Eggy Quinoa Cups.
by Kidgredients
5. crispy vegan waffles with lentil protein
A plate of Crispy Vegan Waffles with Lentil Protein topped with berries and powdered sugar.
by My Pure Plants


6. baked zucchini, feta and Quinoa Bites
A board full of quinoa bites.
by Whole Food Bellies
7. broccoli cheddar quinoa bars
A stack of two broccoli cheddar quinoa bars.
by Served From Scratch
8. lentil falafel with lime yogurt
A cast iron pan of lentil falafel with lime yogurt dip.
by Greedy Gourmet
9. Veggie Bean Burger
A close-up shot of a veggie burger.
by Spice Cravings
10. easy 15-minute quinoa bites with peas
A stack of 5-ingredient quinoa bites.
by Bite-Sized Kitchen
11. black bean salad with avocado
A bowl of Black Bean Salad with Avocado.
by Dancing Through the Rain


12. roasted cauliflower hummus with rosemary and garlic
Roasted Cauliflower Hummus with Rosemary & Garlic | CaliGirl Cooking
by CaliGirl Cooking
13. easy basil lentil dip
A close-up shot of a bowl of Easy Basil Lentil Dip surrounded by chips.
by The Missing Lokness
14. lemon tahini lentil hummus
An overhead shot of a bowl of Lemon Tahini Lentil Hummus surrounded by fresh rosemary and lemons.
by Bucket List Tummy
15. 5-Minute pumpkin curry hummus
This 5-Minute Pumpkin Curry Hummus takes your average Mediterranean dip and kicks it up a notch with a ton of added flavor. The perfect appetizer or side dish for your next dinner party!
by CaliGirl Cooking
16. kid-friendly quinoa fritters
An overhead shot of a bowl of quinoa fritters with a bowl of marinara dipping sauce.
by Wendy Polisi


17. goat cheese quinoa and broccoli casserole in the instant pot
An overhead shot of a bowl of Goat Cheese, Quinoa and Broccoli Casserole.
by Whole Food Bellies
18. vegan white bean mac-and-cheese
A bowl of Vegan White Bean Mac and Cheese with fresh vegetables.
by Rhian’s Recipes
19. pasta e fagioli
A spoonful of pasta e fagioli.
by Christina’s Cucina
20. Instant Pot Lentil Stroganoff
An overhead shot of Instant Pot Lentil Stroganoff.
by Nourish Nutrition Co.
21. enchilada quinoa casserole
A finished dish of Enchilada Quinoa Casserole.
by My Kitchen Love
22. cheesy lentil bake
A finished pan of Cheesy Lentil Bake.
by Love In My Oven
23. one-pot black-eyed peas and spinach rice in instant pot
A bowl full of Black-Eyed Peas and Spinach Rice.
by Piping Pot Curry
24. 15-minute lentil sloppy joe stuffed sweet potatoes
A Lentil Sloppy Joe stuffed sweet potato ready to be devoured.
by Lemons and Zest
25. lentil pizza crust
A sliced pizza featuring Lentil Pizza Crust.
by This Healthy Kitchen
26. lentil tacos
A plate full of Mexican Lentil Tacos.
by Recipes From a Pantry


27. Healthy quinoa almond date truffles
A plate of Quinoa Almond Date Truffles.
by Ministry of Curry
28. oatmeal quinoa chocolate chip cookies
A gooey quinoa chocolate chip cookie broken in half.
by Served From Scratch

If you have or come across any other great high-protein vegetarian recipes for toddlers, please let me know about them in the comments below! xo

3 Easy and Nutritious Dip Recipes Your Toddler Will Love

What toddler doesn’t love dip?? Here are three nutritious dip recipes that are easy to whip up for your little one at a moment’s notice.

Title graphic for 3 Easy and Nutritious Dip Recipes Your Toddler Will Love.

If there’s one thing I can count on to get my toddler excited about eating, it’s offering her something delicious (and yes, messy) to dip her food into. I mean, what toddler doesn’t immediately spot (and demand) the bottle of ketchup on the table whenever you go out to eat? Or beg for the side of ranch dressing that comes with your salad?

Why not capitalize on it by making some of your own delicious dips that are not only tasty, but loaded with nutrients?

The three nutritious dip recipes I’m sharing with you today are just that. They’re all super easy to make, and don’t require any crazy ingredients.

If you’re struggling to get your toddler to eat certain things, dipping can be a great way to up the novelty and get him or her into the adventurous spirit. That’s why, for each dip recipe, I’ve also included ideas for “dippers”.

Finally, I encourage you to get your toddler into the kitchen to make these dips with you. The steps are all fairly simple, and while you always want to be careful around hot stoves and knives, getting your toddler involved will make them all the more excited to eat something when it’s served at a meal.

And for more toddler cooking inspiration, head on over to my Toddler Food board on Pinterest 🙂

Let’s get cooking!

Black Bean Dip

A jar of black bean dip with a spoon alongside it.

Hummus is a popular standby, but as far as bean dips go, why not mix it up by using alternate types of beans? This Black Bean Dip has some Mexican flair with cumin and fresh lime juice, and comes together quickly in the food processor with no cooking required.

Some great “dipper” ideas for Black Bean Dip include:

  • Jicama
  • Tortillas
  • Pita bread
  • Tortilla chips (if your toddler can eat them without choking)
  • Carrots
  • Zucchini
  • Radish
  • Chicken strips
  • Shrimp
Black Bean Dip
Prep Time
10 mins
Total Time
10 mins

Forget hummus, this black bean dip is going to be your new favorite condiment. With hints of cumin and lime, it's the perfect accompaniment to any sort of Mexican food.

Course: Side Dish, Snack
Cuisine: Mexican
Keyword: black beans, condiment, dip, healthy, Mexican, toddler
Servings: 4 toddlers
Calories: 178 kcal
Author: CaliGirl Cooking
  • 1 15-ounce can black beans, drained and rinsed
  • 1/4 cup chopped onion
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 tablespoons avocado oil
  • 1 1/2 tablespoons fresh lime juice
  • 1/4 teaspoon salt
  1. Add all ingredients to a food processor and process until smooth.

  2. Keep refrigerated or freeze for future use.


A dish of homemade tzatziki with a spoon sitting next to it.


This popular Greek condiment is the perfect way to introduce some new flavors into your toddler’s diet. Fresh dill, grated cucumber and garlic are all adventurous, but become a bit more approachable when mixed into yogurt, which most toddlers are pretty familiar with.

Some great “dipper” ideas for Tzatziki include:

  • Pita bread
  • Pita chips (if your child can eat them without choking)
  • Zucchini
  • Cucumber
  • Tortillas
  • Pretzels (watch for choking)
  • Grilled chicken
  • Thinly sliced beef or lamb
  • Gyro
  • Crackers
Prep Time
15 mins
Total Time
15 mins

Fresh dill, grated cucumber and garlic are all adventurous, but become a bit more approachable when mixed into yogurt, which most toddlers are pretty familiar with.

Course: Side Dish, Snack
Cuisine: Mediterranean
Keyword: condiment, dip, healthy, Mediterranean, toddler, tzatziki, yogurt
Servings: 4 toddlers
Calories: 35 kcal
Author: CaliGirl Cooking
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 Persian cucumber, grated and water squeezed out with a paper towel
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh dill
  • 1/4 teaspoon salt
  1. Whisk together ingredients in a small mixing bowl until combined.

  2. Keep refrigerated or freeze for future use.


A jar of homemade marinara sauce with a spoon next to it.

It’s not just for pasta! Marinara is also great for dipping. It’s also loaded with nutrients from tomatoes, and you can even easily sneak in some other veggies if you’re feeling adventurous. An added bonus? Marinara freezes well, so make a big batch on the weekend and freeze it up in ice cube trays or small food storage containers for quick and easy defrosting at a moment’s notice!

Great “dippers” for Marinara include:

  • Garlic bread
  • Breadsticks
  • Cheesy bread
  • Zucchini
  • Carrots
  • Pizza
  • Chicken strips
  • Sliders
  • Sausage
  • Roasted broccoli
  • Roasted cauliflower
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins

It’s not just for pasta! Marinara is also great for dipping and loaded with nutrients.

Course: Side Dish, Snack
Cuisine: Italian
Keyword: condiment, dip, freezer-friendly, healthy, hot sauce, Italian, pasta, toddler, tomatoes
Servings: 10 toddlers
Calories: 26 kcal
Author: CaliGirl Cooking
  • 1 28-ounce can crushed tomatoes
  • 2 cloves garlic, minced
  • 1/4 cup onion, diced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon balsamic vinegar
  • 1/4 teaspoon salt
  1. Bring all ingredients to a gentle simmer in a saucepan on the stove.

  2. Transfer to a blender and puree until smooth.

  3. Keep refrigerated or freeze for future use.

And that’s not it! I have a ton more nutritious dip inspiration here on the blog. Be sure to check out my recipes for hummus, guacamole, and peanut sauce the next time you’re looking for inspiration.

I’d love to hear if you have any nutritious dip standby’s you like to serve your little one. Let me know in the comments below!

Cranberry, White Bean and Grain Salad with Fresh Herbs

This festive vegan grain salad is full of tart cranberries, protein-rich white beans, pine nuts, and the freshest herbs of the season.

This Cranberry, White Bean and Grain Salad with Fresh Herbs is the perfect vegan side dish for Thanksgiving.

We’re stepping a bit outside the Thanksgiving box today. Because, although not a traditional holiday side dish, this Cranberry, White Bean and Grain Salad with Fresh Herbs is completely worthy of a spot on your holiday table. It’s full of dried cranberries, whole grains, white beans and seasonal fresh herbs like fresh rosemary, sage and thyme. It’s quite literally a Thanksgiving explosion in your mouth. You’re going to get this one on the menu STAT.

Grain Salads FTW

I’ve been a big fan of grain salads for quite a while now, as evidenced by this Spring Fava Bean and Burrata Grain Salad, this Fresh Corn, Leek and Edamame Grain Salad and this Herbed Grain Salad with Broccoli Rabe and White Beans. I love them because they are filled with a ton of healthy ingredients and filling to boot. The whole grains give them plenty of heft to make them completely suitable as an entire meal, although they are equally delicious served alongside other delicious dishes you typically serve up for a holiday meal.

I’m not joking when I say tell you this Cranberry, White Bean and Grain Salad with Fresh Herbs tastes like your entire Thanksgiving menu in a bowl. Sure, there’s no turkey in there (although you could easily add some) but just the cranberries and the fresh herbs alone are enough to mentally transport you to arguably the most well-known food holiday of the year. I love allll the fresh herbs, but there’s also just something about fresh sage in a recipe that really screams fall and all the deliciousness that comes with it.

A bowl of this Cranberry, White Bean and Grain Salad with Fresh Herbs is filling enough to be a delicious vegan holiday meal.

Don’t Go Against the Grain

As far as making the dish goes, it couldn’t be easier. Not only does it come together fairly quickly (the longest step will be cooking up the grains) but it can also be made in advance and served cold or at room temperature. This means it’s easy to fit into an already busy cooking and kitchen schedule once T-day rolls around.

For the whole grains, I used a combination of farro and Italian couscous because they were what we had on hand, but feel free to use other varieties such as quinoa, barley or even wild rice. I also added in some toasted pine nuts, and I highly recommend you do not skip this step, even if you want to sub in some other type of toasted nut for that little extra crunch. (Pecans? Almonds? So many possibilities.)

This Cranberry, White Bean and Grain Salad with Fresh Herbs is an easy, make-ahead side dish for the holidays.

I would also like to point out that said Cranberry, White Bean and Grain Salad with Fresh Herbs is completely vegan, which makes it a delicious, high-protein option for anyone in your group that may have certain dietary preferences. It’s a great way to serve them up some protein and filling flavor without having to bend over backwards trying your hand at a Tofurkey creation.

Since I was developing recipes so far in advance this holiday season due to our little one’s arrival, I served this up as a side dish at my mother-in-law’s birthday celebration we held down here in Santa Barbara at the beginning of October. Let’s just say my sisters-in-law were already requesting I make it as our contribution to the Thanksgiving meal when we go celebrate with them in a couple of weeks.  I hope you decide to add it to your menu as well!

Serve this vegan Cranberry, White Bean and Grain Salad with Fresh Herbs as a hearty side dish or light, healthy meal during the holidays.

Cranberry, White Bean and Grain Salad with Fresh Herbs
Prep Time
10 mins
Total Time
10 mins

This festive vegan side dish is full of filling whole grains, protein-rich white beans and pine nuts, and the freshest herbs of the season. 

Course: Main Course, Salad, Side Dish
Cuisine: American
Keyword: cranberry, family-friendly, grains, healthy, holiday, make-ahead, meal prep, salad, Thanksgiving, weeknight
Servings: 6 servings
Author: CaliGirl Cooking
  • 2 cups cooked grains of your choice (I used a combination of farro and Italian couscous)
  • 2 15.5-ounce cans Great Northern or white beans, drained and rinsed
  • 1 shallot, thinly sliced
  • 3/4 cup toasted pine nuts
  • 1 tablespoon chopped fresh rosemary
  • 1 teaspoon chopped fresh sage
  • 1 teaspoon chopped fresh thyme
  • 1 1/2 cups dried cranberries
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  1. Toss all ingredients together in a large bowl. Serve immediately or refrigerate up to two days before serving.

Cranberry, White Bean and Grain Salad with Fresh Herbs | CaliGirlCooking.com

Cowgirl Plate: The Ultimate Breakfast, Lunch or Dinner

This Cowgirl Plate is as big on healthy protein as it is on flavor. It’s also perfectly acceptable for breakfast, lunch or dinner. 

Cowgirl Plate | CaliGirl Cooking

Are you ready for a big plate of deliciousness today?

You might want to buckle your seatbelt and hold on tight for this wild ride I’m about to take you on. Best thing about the Cowgirl Plate? Even though it has a few different components, they are all super easy to make. It’s one of those things where you’re like, “I didn’t know something so simple could be so delicious!”

Cowgirl Plate | CaliGirl Cooking

But, before we get to the recipe itself, a little backstory. This is a dish that my fiancé and his friends would actually go out on “man dates” for to a little lounge-y, upscale Mexican restaurant here in Santa Barbara. There are a few things that may surprise you about very tall, athletic manly men specifically going out to order this Cowgirl Plate:

  1. It’s vegetarian (I don’t know about you but it’s quite the feat to get my meat-lovin’ man to eat anything vegetarian. It’s got to be darnnnn good.)
  2. It’s HEALTHY. When was the last time your man was like “Hey babe, I’m going out with the dudes tonight to get a healthy and nutritious meal.” I’m sure there are exceptions to the rule, but I’m guessing that doesn’t happen too often.

Cowgirl Plate | CaliGirl Cooking

So we had this local restaurant, we had this Cowgirl Plate, we had this great excuse for a healthy meal and then something tragic happened. The restaurant decided to “rebrand” itself and go in a different direction and, much to our dismay, the owner told us the Cowgirl Plate would not be coming back. Talk about a MAJOR disappointment.

We tried begging the owner for the recipe, but he was keeping it under lock and key, so I decided to take it into my own hands and recreate it. Now, my version of the Cowgirl Plate is not EXACTLY like the restaurant’s, but I must say it’s pretty darn close and has my own little personal spin to it.

We start with mashed sweet potatoes. But these aren’t just any mashed sweet potatoes. These are magically enhanced with orange juice and a little brown sugar. The tart sweetness that this provides is the perfect contrast to the rest of the dish.

Cowgirl Plate | CaliGirl Cooking

Then we move on to our cilantro rice. If you’re a cilantro-hater, make plain rice, but let me tell you as a cilantro-lover, this rice takes the whole dish to the next level on the flavor spectrum.

Cowgirl Plate | CaliGirl Cooking

Now let’s talk about the beans. Because we’re lazy and want all of this to be easy, we take canned black beans (and even the juice in the can…no draining and rinsing here!) and spice them up a bit with some onion, garlic and tomato. Flavor bomb!

Cowgirl Plate | CaliGirl Cooking

But the beans aren’t quite enough protein for us. Now we need to cook up some eggs (you choose the style!) to really add some bang for our buck.

Cowgirl Plate | CaliGirl Cooking

Cowgirl Plate | CaliGirl Cooking

To finish off the dish, we need to make a simple green salad with an easy olive oil and lemon juice vinaigrette. We’ve got so many other flavors going on in this Cowgirl Plate, we do not need to overcomplicate things.

Cowgirl Plate | CaliGirl Cooking

One last step – and please don’t skip this. We need to caramelize some onions. And we need to add just a leeetle bit of balsamic glaze to really sweeten these puppies up. This is the perfect final garnish for the amazingness of flavors that is called the Cowgirl Plate.

Cowgirl Plate | CaliGirl Cooking

So what do you say? Are you ready to make this right this instant? If you’re lucky enough to have the day off for President’s Day, this would be the perfect light meal to wind down the holiday weekend. Forget about how healthy it is, it is soooo tasty and you will go to bed ready for work tomorrow and dreaming of the next time you can work a Cowgirl Plate into your dinner (or breakfast, or lunch) rotation.

Cowgirl Plate | CaliGirl Cooking

BRB. I’m going to dig into some leftovers right now.

Cowgirl Plate
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins

This dish is as big on healthy protein as it is on flavor. It's also perfectly acceptable for breakfast, lunch or dinner. 

Course: Breakfast, Main Course
Keyword: beans, breakfast, dinner, eggs, lunch, sweet potato
Servings: 2 people*
Author: CaliGirl Cooking
For the mashed sweet potatoes:
  • 3 sweet potatoes, peeled and cut into sixths
  • 1/4 cup milk
  • 1 tablespoon butter
  • 1/4 cup orange juice
  • 1 tablespoon brown sugar
  • Salt and pepper to taste
For the cilantro rice:
  • 1 cup jasmine rice
  • 2 cups chicken broth (or water)
  • 1/4 cup fresh cilantro, chopped
For the black beans:
  • 2 tablespoons olive oil
  • 1/4 white onion, diced You will use the other 3/4 for the caramelized onions.
  • 2 tablespoons butter
  • 1 tablespoon balsamic glaze
For the eggs:
  • 1 tablespoon butter
  • 4-5 eggs
For the salad:
  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • Juice of 1/2 a lemon
  • Salt and pepper to taste
To make the mashed sweet potatoes:
  1. Bring sweet potatoes to a boil in a large pot of water. Continue to simmer for about 10 minutes, or until sweet potatoes are fork tender. Drain water. Add butter, milk, orange juice and brown sugar to pan. Using a hand mixer (or you could also mash the potatoes by hand), whip the potatoes until all ingredients are combined and mixture is smooth. Season with salt and pepper to taste.

To make the cilantro rice:
  1. Place jasmine rice in a small saucepan with chicken broth. Bring to a boil. Once boiling, turn heat down to low and place a lid on the pan. Allow to cook for 10 more minutes. Once rice is cooked, stir in cilantro.

To make the black beans:
  1. Heat olive (or avocado) oil in a large saucepan over medium heat. Add onion and sauté until onions are translucent and fragrant. Add garlic, stir to combine. Add black beans and their juices from the can; stir in tomatoes. Bring heat down to medium-low. Let beans simmer for 30-45 minutes. You want their starches to release so the juices thicken up a bit.

To make the caramelized onions:
  1. Melt butter in a small sauté pan over medium heat. Once butter is melted, add onions. Add balsamic glaze and stir to coat. Lower heat to medium-low. Cook onions slowly on low heat until they are soft and caramelized, about 20-30 minutes. Remove from heat and set aside.

To make the eggs:
  1. Cook the eggs in any way you’d like!

To make the salad:
  1. Toss all salad ingredients together in a small bowl.

To assemble the Cowgirl Plate:
  1. Place a heaping scoop of the mashed sweet potatoes in one corner of a large oval plate. Next, spoon the cilantro rice in sort of a diagonal across the middle of the plate. To the other side of the rice (not the same side with the potatoes), spoon on the black beans. These will essentially take over the whole half of this plate. The rice will serve as a dam between the beans and the rest of the plate. Next, arrange the salad on the other quarter of the plate that is on the side with the potatoes. Top salad with caramelized onions. Top entire plate with eggs.

  2. When eating, I highly recommend you completely mess up the plating described above and mix every component together.

Recipe Notes

*There will be various leftovers.


Cowgirl Plate | CaliGirl Cooking

All of the feels.