35 vegetarian protein rich meals for your toddler and family!

Protein is an essential nutrient for a child’s growth and development. Here’s how much protein your toddler should be eating, plus some high-protein items to include in their diet.

How Much Protein Does a Toddler Need?

So how much protein does a 1-year old, 2-year old, or 3-year old need? Overall, it might be less than you expect. For instance, at each meal, your toddler might need 2 to 3 tablespoons of beans, depending on how much milk they are consuming.

Good Sources of Protein for Toddlers

When solids are introduced, it’s time to incorporate more protein-rich foods into your child’s diet. Here are some protein sources for toddlers.

Beans , Cheese, Cow’s milk, Eggs, Fish, Hummus, Lentils, Meat, Nut butters, Oatmeal, Seed butters, Tofu, Veggies like peas or broccoli, Whole-grain pasta, Yogurt.

Here are 35 vegetarian protein rich meal ideas for your toddler and family!

  1. Rajma Rice + Cucumber Slices + Green Chutney
  2. Sattu Paratha + Chaas
  3. Pea Parantha + Curd
  4. Lobia (Black eyed beans) Gravy + Roti
  5. Kala Chana + Roti + Tomato salad
  6. Tofu/Paneer dip + Pumpkin Tikki
  7. Lauki Besan chilla + Curd
  8. Quinoa Vegetable Khichadi + Curd
  9. Masoor Dal + Aloo Gobhi + Beetroot Roti
  10. Paneer stuffed Moong dal Chilla + Coriander Chutney
  11. Nutri Soya Granules Kathi Roll + Curd & Mint Chutney
  12. Moong Sprouts Tikki + Any Chutney
  13. Lobia (Black eyed beans) filled Paratha + Coriander Mint Chutney
  14. Kabuli Chana + Palak Puri / Roti
  15. Protein Dosa (Mix of few dals + legumes in batter) + Coconut Chutney
  16. Seeds Powder Masala Paratha + Any Sabzi + Curd
  17. Matar Mushroom + Roti
  18. Paneer/Tofu stuffed paratha + Tomato Chutney
  19. Moong Dal Palak + Roti + Any Sabzi
  20. Masoor Dal Veg Khichadi + Curd
  21. Dal Makhani + Roti
  22. Matar Paneer + Roti + Curd
  23. Paneer Tikka + Veggies + Roti + Curd & mint chutney (Roll or serve separate)
  24. Dhokla + Chutney
  25. Moong Sprouts Cheela + Chutney
  26. Besan and Lauki Kofte + Sattu Paratha
  27. Dahi ke kebab + Mint Chutney
  28. Tofu/Paneer Roll with hung curd dip
  29. Moong Sprouts Paratha + Curd
  30. Dal ka paratha made with dal, veggies, paneer + curd
  31. Paneer Bhurji + Roti + Salad
  32. Dry chana dal + any sabzi + roti (add flax powder to roti dough)
  33. Chickpea Tikki + Curd Mint Chutney
  34. Hung Curd Sandwich / Roti Sandwich
  35. Chana usal + Rice / Roti + Tomato Salad
Dt. Jahnvi Jain
Dt. Jahnvi Jain

M.Sc. Food and Nutrition, Certified Diabetic Educator, Thyroid Management
Dt. Jahnvi Jain, is a certified diabetic educator. With expertise in weight loss, diabetic care, PCOD, thyroid, hair, skin, hypertension, dyslipidemia, and renal issues, she’s dedicated to simplifying nutrition.

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