High-protein and iron veggie meal ideas

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

🥑 Scrambled tofu on wholegrain toast

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

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

• Protein boost: Sprinkle with hemp or linseeds seeds 

🥣 Greek yoghurt & nut butter bowl

• Mix Greek yoghurt (or 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: Add crumbled feta and hemp or linseeds 

🌮 Black bean & cheese quesadilla

• Spread refried black beans onto a wholemeal tortilla 

• Add cheese (or 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 whole full fat Greek yoghurt 

🍳 High-protein omelette with spinach & feta

• Whisk together 3 eggs, pour into a pan, and sprinkle with finely shredded spinach, feta, and finely diced cherry tomatoes

• Protein boost: Add a side of hummus and wholegrain seeded toast (small baby and toddler safe seeds only!)

🍛 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 black beans and kidney beans for young babies)

• Serve with brown rice or baked sweet potatoes

• Protein boost: Top with grated cheese or full fat Greek 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 plant-based milk 

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

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

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

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

• Use full fat Greek yoghurt or dairy-free alternatives with added protein

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

• Add smooth 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