As a dietitian and a mom of three, I know firsthand how much parents worry about whether their little ones are getting the nutrients they need. And protein seems to be one of those hot-button nutrients parents worry about.
While my own kids aren’t vegan, I’ve worked with countless families over the years who follow a plant-based diet, and I can confidently say that yes, your vegan toddler can get enough protein! And it’s likely easier than you think.
How Much Protein Does Your Toddler Actually Need?
I wrote about how much protein your toddler needs not too long ago, but it’s worth recapping again. Let’s start with the numbers because most parents are surprised by how little protein toddlers actually require.
Kids aged 1-3 years old only need 13 grams of protein per day. That’s roughly the amount found in:
- ½ cup fortified soy milk (4g)
- 2 tbsp peanut butter on whole wheat toast (6g)
- 1 tbsp hemp seeds sprinkled on top (3g)
See? It adds up fast! There’s no need to stress about exact numbers. Offering a variety of plant-based protein sources throughout the day will help meet your child’s needs. I promise.
Best Plant-Based Protein Sources for Toddlers
You don’t need meat, fish, or dairy to help your little one get enough protein. There are plenty of plant-based sources to choose from, including (but not an extensive list!):
- Legumes: Lentils (my personal fave!), chickpeas, black beans, and white beans
- Soy-based foods: Tofu, tempeh, edamame, and fortified soy milk
- Nuts & seeds: Peanut butter, almond butter, tahini, chia seeds, hemp hearts, and flaxseeds. Of course, just be cautious of potential choking hazards and make sure these are safe for your little one to eat.
- Whole grains: Quinoa, oats, whole wheat pasta, and bread
- Dairy alternatives: Unsweetened, fortified soy or pea milk, and plant-based yogurts
An important note on fortified plant-based beverages: Not all plant-based milks are created equal! If your toddler drinks a dairy alternative, look for one that is fortified with calcium, vitamin D, and vitamin B12. Fortified soy or pea milk is the best choice nutritionally, as they provide similar protein and fat content to cow’s milk—both essential for growth and development. Avoid rice, almond, or oat milk as a main beverage, as they tend to be lower in protein and nutrients.
Do Vegan Kids Need to Combine Proteins?
You might have heard that plant-based eaters need to carefully “combine” foods to create “complete proteins.” The good news? That’s outdated advice. As long as your child eats a variety of protein sources throughout the day, their body will get all the essential amino acids they need.
Previously, it was thought that plant-based proteins needed to be eaten in specific combinations at the same meal (like beans with rice or peanut butter on whole wheat bread) to form a “complete protein.” We now know that the body is smart enough to store amino acids from different meals throughout the day and use them as needed. So, no need to stress about pairing foods perfectly. Yay for science!
Easy Ways to Add Protein to Your Toddler’s Diet
If your family follows a vegan diet, making sure your toddler gets enough protein doesn’t have to mean complicated meal planning. Since little tummies fill up fast, focus on small portions throughout the day.
Here are some easy, protein-rich meal and snack ideas:
- Breakfast: Oatmeal with hemp hearts and peanut butter
- Lunch: Lentil soup with whole wheat toast
- Snack: Hummus with whole grain crackers or veggies
- Dinner: Tofu stir-fry with brown rice
- Dessert/Snack: Chia seed pudding with fortified soy milk
What About My Vegetarian Toddler?
If your little one isn’t fully vegan but follows a vegetarian diet, getting enough protein is even easier! There are a few different types of vegetarianism:
- Lacto-vegetarians include dairy but skip meat, poultry, and eggs.
- Ovo-vegetarians eat eggs but not dairy.
- Lacto-ovo vegetarians have both. If your toddler eats eggs, cheese, or yogurt, those are all great protein sources to include alongside plant-based options like beans, tofu, and whole grains.
- And if they’re pescatarian (meaning they eat fish but not other meats), that’s another way to boost protein intake.
No matter what type of vegetarian diet your family follows, offering a mix of plant-based proteins—along with any dairy or eggs, if included—will more than meet their needs. No stressing necessary!
Bottom Line
If your family follows a vegan diet, your toddler can absolutely get enough protein! Instead of stressing over protein grams, the key is offering a variety of plant-based foods and trusting that their appetite will guide them.