High-protein and iron plant-based meal ideas

Getting enough protein and iron on a plant-based diet is totally doable—with a little planning - and help from me! Here are some super easy and quick high protein and iron meal ideas for babies + children on a plant-based diet…

🥑 Scrambled tofu on wholegrain toast

• Crumble firm tofu into a pan, season with turmeric, black salt (for an eggy taste), and a splash of fortified plant-based milk

• Serve on wholegrain toast with avocado and finely diced cherry tomatoes

• Protein boost: Sprinkle with hemp seeds or ground linseeds

🥣 Coconut yoghurt & nut butter bowl

• Mix fortified coconut yoghurt with a spoonful of smooth almond or peanut butter

• Top with chia seeds, baby + toddler-safe granola, and soft raspberries

• Protein boost: Stir in a scoop of plant-based protein powder (for older children only!)

🥗 Lentil salad with lemon tahini dressing

• Toss together tinned green lentils, shredded spinach, sliced cucumber, and finely diced cherry tomatoes

• Drizzle with a lemon tahini dressing (tahini + lemon juice + olive oil + black pepper)

• Protein boost: Sprinkle with hemp or ground linseeds

🌮 Black bean & dairy-free cheese quesadilla

• Spread refried black beans onto a wholemeal tortilla

• Add dairy-free cheese and finely diced cooked peppers

• Fold, toast in a pan, and serve with smooth guacamole and a mild salsa

• Protein boost: Serve with a side of fortified coconut or soya yoghurt

🍛 Lentil & sweet potato curry

• Cook red lentils, sweet potato, coconut milk, and spices into a creamy curry

• Serve with brown rice or quinoa

• Protein boost: Stir in a handful of ground almonds or blended cashews

🫘 Chickpea & quinoa patties

• Blend chickpeas, cooked quinoa, onion, garlic, and spices, then shape into patties

• Bake or pan-fry, and serve in a wrap or on a salad

• Protein boost: Serve with hummus

🍲 Black bean chilli

• Simmer black beans, kidney beans, mushrooms, tomatoes, and spices into a thick chilli (smash or blend the beans for young babies)

• Serve with brown rice or baked sweet potatoes

• Protein boost: Top with dairy-free cheese or fortified coconut/soya yoghurt

🥜 Peanut satay tofu stir-fry

• Pan-fry tofu strips, then toss with stir-fried veggies and homemade peanut satay sauce

• Serve over brown rice or wholewheat noodles (chopped for small babies)

• Protein boost: Sprinkle with sesame seeds

🍞 Baked oats with nut butter & chia seeds

• Mix oats, nut butter, chia seeds, mashed banana, and fortified plant-based milk

• Bake in the oven for a protein-packed breakfast or snack

• Protein boost: Add hemp seeds or a scoop of plant-based protein powder (older children only)

💡 My top tips for adding extra protein and iron to your plant-based meals: 

• Add hemp seeds, ground linseeds, or chia seeds to meals and snacks 

• Choose fortified plant-based milks and yoghurts (soya, oat, almond)

• Use whole grains like quinoa, brown rice, and wholemeal bread

• Add nut butters and tahini to recipes

•Beans, like black beans and kidney beans, or pulses like lentils and chickpeas are nutrient powerhouses- add them where you can - blending if you need to for babies and little ones!

• Pair iron-rich foods (lentils, beans, tofu) with vitamin C-rich foods (tomatoes, peppers, citrus) to boost iron absorption