7 Protein-Rich Vegetarian Foods For Kids

7 Protein-Rich Vegetarian Foods For Kids

Shivani, a dear friend of mine, comes from a Gujarati family that is purely vegetarian. She often worries about her young son, Shivansh, whether he is getting enough protein in his diet or not. Many of her friends have told her that protein sources are limited for vegetarians, which adds more concern to her.

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But Shivani is not alone in her worries. She is part of a larger group of parents who are unsure how to provide their children with the necessary 'Protein Fix' from strictly plant-based sources. It's a common concern among vegetarian families, but the good news is that there are plenty of protein-rich vegetarian foods that can help.

Let me take you through Shivani's journey as she discovers a variety of plant-based protein sources for her son.

One morning, while having tea with her neighbour, Priya, Shivani expressed her worries about Shivansh's diet. Priya, a mother of two, shared her own experiences and introduced Shivani to a list of seven protein-rich vegetarian foods that she could easily incorporate into Shivansh's meals.

1. Organic Oats: 


Priya explained how she starts her children’s day with a hearty bowl of oatmeal. It's easy to prepare, and you can add fruits and nuts to make it more appealing and nutritious.

2. Lentils: 


Priya shared her favorite dal recipe, emphasizing how lentils are a staple in Indian households, providing a good amount of protein and being very versatile in cooking.

3. Chickpeas: 


Shivani learned about the various ways to use chickpeas, from making hummus to adding them to salads and curries. She even tried roasting them as a crunchy snack for Shivansh.

4. Tofu: 


Tofu was a new ingredient for Shivani. Priya suggested adding it to stir-fries and soups, mentioning how it absorbs flavors well and can be a tasty addition to many dishes.

5. Quinoa: 


Although not traditionally part of their diet, Shivani decided to give quinoa a try. She found it to be a great substitute for rice and discovered that it worked well in salads too.

6. Greek Yogurt: 


Priya emphasized the benefits of Greek yogurt, with its higher protein content compared to regular yogurt. Shivani started adding it to smoothies and serving it with fruits.

7. Paneer: 


Paneer, a familiar favourite, became more prominent in Shivansh’s diet. Recipes like palak paneer and paneer tikka became regulars at their dinner table.

With these new additions to their meals, Shivani felt more confident about Shivansh’s nutrition. She realized that a vegetarian diet could indeed provide all the necessary proteins for her growing child. The journey not only eased her worries but also introduced her family to a wider variety of healthy and delicious foods.

Protein in a Balanced Diet

Remember, kids need not only protein but also carbohydrates and fats in their diet. Only 10% to 30% of their intake should be protein, with the rest provided by carbohydrates and fats. A healthy diet for your kids should also include foods high in calcium and iron, which are important for muscle and bone growth.

This blog is just to provide information on protein sources in vegetarian foods. For proper nutrition advice, like the right amount of protein, carbohydrates, and fats, it's best to consult a nutritionist.


Shivani’s story is a reminder that with a little knowledge and creativity, vegetarian families can easily meet their protein needs.

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