Protein ideas for vegan toddler

[daisydaredyou]

She isn't actually vegan, but vegetarian and doesn't like eggs, and we've recently realised too much dairy wasn't agreeing with her so cutting that down.

But now I'm worried about protein, and nutrition in general. She's a fussy eater anyway so sometimes feels like she lives on bread and fruit.

Anyone got any vegan protein recipes or ideas that are a hit?

I think you need to see a dietician for some proper advice on this. Too much potential for a toddler on a restricted diet like this to lack in vital nutrients, you need expert input to make sure she's getting what she needs for healthy growth. Healthy diet for an adult and a toddler are not the same thing.

An obvious thing, but you can give (if you don't already) a daily multivitamin, especially if she is generally fussy. My kids like the chewy ones as they are pretty much just like a sweet.

Both my children were vegetarian from birth, because I am. When they were old enough to understand, they could choose meat if they wanted to. My eldest had a few years of eating a bit of meat here and there but has chosen to be vegetarian for the past few years. My youngest eats a small amount of meat, but will happily eat vegetarian food too. Both are very tall for their age and not underweight or undernourished!

We haven't cut out fairly entirely, but I think she was having too much milk and cheese which was upsetting her stomach, seems to be better since we've cut back.

She will be vegetarian until she's old enough to choose for herself. I don't buy the idea that meat eating should be the default.

It feels like whichever choice you make - meat, no meat, quorn, no quorn - there is an army of people and library of online articles telling you about 'the problems' so you end up just having to pick one way or the other.

Quorn is completely fine for most people. Like most foods, some people can’t tolerate it, why does that mean anyone else should avoid it? Replace quorn with dairy, eggs or gluten and would you still make that comment?

Personally I don’t eat it because I’m not a fan of the texture but there’s something about quorn that brings out the ridiculous comments.

Are you vegan or vegetarian op? I ask because as an omnivore mother of a “meat refusing for ethical reasons” 4 year old, I really wish I’d known more. She’s now mid 20s and omnivorous with some quite limiting intolerances, including to milk eggs and shellfish. And she’s also very short and slight. I’d have supported the non meat eating but I wish I’d known more about nutrition.

https://www.vegansociety.com/resources/nutrition-and-health/life-stages/under-fives

You've probably already seen this, but the Vegan Society have a decent overview and starting point. If you're not confident with this, then there's no harm in speaking to a dietician for guidance too.

I wouldn't describe being vegetarian as 'a restricted diet' tbh.

She's fussy but she's offered a good range. We put out eggs and she plays with it, but spits it out. If being fussy toddler requires dietician advice then I would imagine 70% of the toddlers in the country would need a dietician.

We're trying to cut back on cheese and milk in every meal.

@Spaghettieis

its not just me or a few people. Try reading up on the issues with Quorn.

there was nothing ridiculous about my post.

For me, the issue with Quorn is it being ultra-processed, so not something I want to eat or feed my children regularly. That is what makes it not comparable to dairy and eggs.

@stargazing8

This is the VEGAN board

maybe you just picked it up in active & didn't notice??

Yeah well. Better advice would be to see a dietician.
Who would probably advise meat for a toddler who doesn't eat much dairy, pulses or eggs.

"Quorn??

no way I'd be consistently feedin that to a child.

Along with many many other adults it causes me to have an upset stomach. If you haven't, you should really read up on it."

I've been eating Quorn for 35 years or so, know exactly what it is and how it is made, and it has never caused me to have an upset stomach or any other issues. It has prevented me from being protein deficient, been a good low fat / high fibre / high protein convenient option as part of my balanced diet.

If any food causes you a personal problem then of course avoid it. But millions of people quite happily eat quorn including many children. I'd pick quorn nuggets 100 times out of 100 over chicken nuggets, and know many parents that feel the same, even those who aren't vegetarian. That's not to say anyone should be feeding any nuggets on a regular basis, but they are not harmful as part of an overall balanced diet.

It's quite possible to have a healthy vegan diet for children

Nobody looks at board names

Erm you did ask though.

I was vegan for 5 years and have come to the conclusion that it really doesn't suit my body.

I would sneak eggs in - they're easily disguised in pancakes/ fritters etc. not liking something isn't a good enough reason to avoid it entirely on a restricted diet.

I would limit soy products to once or twice per month.

I would avoid fake meat ultra processed foods.
Lots of pulses and green leafy veg.

Do consult a dietician. I am clearly also an opinionated stranger on the internet.

My 7yo is/was dairy and egg allergic and refused to eat meat when she was young. She had sausages occasionally but it was rare. We used Oatly barista milk at dieticians recommendation, which she had with breakfast but wasn't a fan of otherwise (still isn't unless it's got hot chocolate powder in it!) but otherwise the emphasis was on a variety. The NHS dietician we had (due to daughter's allergies we saw one every 6 months as part of her usual check ups until she was 3/4ish) was very much of the opinion that a vegan diet is absolutely fine as long as there is a good variety. The advice that we were given was to not panic about individual aspects such as the protein as there is a lot more of it throughout a variety of foods than we really consider. A good dietician would be a better bet than online, but you would need one who is comfortable advising on alternative diets!

Hummus

Falafel ( various kinds)

You can make very good pancakes with oat milk.

Porridge with almond milk

Agree that nuts are a good way to go. Peanut butter/hazelnut butter etc. high fat though.

There are various fake cheeses but some are better than others.

far fewer people have issues with quorn than lactose intolerance. OP doesn’t seem to have concerns about her child’s ability to tolerate quorn so yes, it was a ridiculous comment.

It’s tricky because the balance of macronutrients a toddler needs is different to that of an adult. A big one here is fibre. Yes, toddlers need some fibre to keep their digestive system ticking over, but too much fills their stomach without providing any nutritional value. Good vegan sources of protein like legumes are also very high fibre. So it can be difficult to get enough protein and fat into a small child on a vegan diet. Some micronutrients you can compensate for with a multivitamin but not protein. Milk is a fantastic food for toddlers because actually small children are probably not really supposed to be totally weaned until they are up 6 or 7 years old. I hear what you’re saying about digestive issues and dairy but if she was getting a large proportion of her protein and lots of other super helpful from the milk, she won’t eat eats and you don’t eat meat in your household, I would absolutely suggest a conversation with a dietitian is a good idea. Be careful with vegan milk substitutes - if you want to use one you need to check that it’s been fortified to actually resemble the nutrient profile for animal milk. It’s a non issue for a adult who just likes a splash of milk in their coffee, but for a toddler who was drinking lots of milk, it matters.

tofu chunks fried in breadcrumbs go down well in this house. With or without a sauce.

Snacks like edamame beans which are fun to pop out of the shell, too.

We had some success with lentil soup until they got to the soup-hating stage (my kids are not veggie but I am and worry about cooking meat properly).

Nuts would be great for this diet. Add nut butter to tomato sauce on pasta. And sprinkle tiny pieces onto other dishes.

Try to mix things up so you get a range

In regards to dairy - can you try perhaps lactose free products in case it's the lactose that gives the belly issues? Not saying to give loads, but for calcium etc it may mean you can still give a glass of milk/cheese etc

And are they fully adverse to eggs? So if you made pancakes/omelette they wouldn't eat as there is egg in them? Or is it just pure eggs? As you can do quite a lot of meals with egg in but not a core component.

Try things like ramen with edamame beans, lentil recipes, pre packet meat alternatives containing soya/pea protein. Tofu in breadcrumbs. Seaded bread instead of plain bread. Nut butter. Baked beans. Try to mix, match and balance.

Even things like sticks and dips with hummus to dip in which is high in protein.

Not an actual meal, but high in protein and fibre and a delicious alternative to nutella. (You'd also never know it was made with beans instead).

BBTella Spread
Ingredients (use organic where possible)Makes 550g

100g hazelnut butter 1
400g tin of black beans, drained and rinsed
4 tablespoons of cocoa powder
2 tablespoons of butter or coconut oil
4 tablespoons of raw honey
2 teaspoons of vanilla extract
A small pinch of sea salt

1. Method Add all the ingredients to a food processor or high-powered blender and pulse to the desired consistency.
2. Transfer the spread to a sterilised jar and store in the fridge for up to three weeks.
3. Enjoy!