Vegan Superfoods that are Great for Kids and How to Work Them In

Kids and superfoods

Vegan Superfoods that are Great for Kids and How to Work Them In

Kids have different nutritional needs than adults. For example, their bodies grow at an accelerated rate and require more fats than the average adult for healthy brain development as well as tissue and cell membrane maintenance.

According to the Physicians Committee for Responsible Medicine, “Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends”. But how can you get your children to eat enough of the good stuff? Enter superfoods.

Vegan Kids are Healthier
According to the Physicians Committee for Responsible Medicine, “Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier"

Superfoods to the Rescue!

Superfoods are rich in various vitamins and minerals, allowing kids’ little bodies to get their adequate nutritional needs from small amounts of food. The trick is getting your kids to actually eat superfoods. For the most part, with kids, it’s all about appearance and popularity. Most kids want to eat what their friends are eating, which can make maintaining a vegan diet a challenge, not to mention introducing new foods with complex flavors.

However, despite the obstacles, incorporating the nutrients your kids need into their diet is absolutely possible, and it can even taste yummy! First, it’s important to know which nutrients are vital to children’s diets. Parents or guardians should ensure their children are getting adequate amounts of vitamin B12, vitamin D, protein, calcium, fiber, fat and iron.

Below are seven superfoods. Altogether, they encompass all of these nutrients (and more), and can easily be added to many of your regular dishes and your kids will never know the difference. You may want to discuss adding these foods to your children’s diets with a health professional, for dosage and contraindications.

children and superfoods
Despite the obstacles, incorporating the nutrients your kids need into their diet is absolutely possible!

Flax Seed Meal

Flax seeds, probably known best for their high omega-3 fatty acid content, also contain insoluble fiber, soluble fiber and lignans. These vital components help keep your heart working strong and your digestive tract on track, and aid with protecting the body against hormone-related cancers. All these components are unaffected by heat, which make flax seeds a great addition to both raw and cooked dishes alike. The only catch with flax seeds is that in order to draw out all their nutritious benefits, they must be ground – which actually makes adding them to dishes much easier!

Flax seeds can be used as an egg substitute in virtually any recipe that uses eggs as a binder. That’s because when mixed with water, flax seed meal creates a type of gelatinous goop that helps hold veggie patties together, keeps breading in place, and can thicken up any soup in minutes.

Brown And Golden Flax Seed
Flax seeds are probably best known for their high omega-3 fatty acid content.

Flax Seed Oil

Nuts and Seeds

Nuts and seeds are on the list of superfoods that provide healthy fats for kids, but there’s way more than meets the eye with these superfood powerhouses. Nuts and seeds provide kids with ample amounts of B vitamins, magnesium, manganese, thiamin, protein, and more vitamins and minerals that are sure to keep your kids healthy and strong.

Though there may not be much of a need to mask the appearance or flavor of nuts and seeds, as they are generally favored by children, there are ways to add them to dishes unnoticed. You can add them to homemade veggie burgers, to your kids’ morning cereal or oatmeal, or even make various kinds of nut and seed cheeses or butters. If you really enjoy spending time in the kitchen, you can also try your hand at making your own superfood granola bars!

Nuts and seeds in granola bars
Homemade granola energy bars with figs, oatmeal, almonds, cranberries, chia and sunflower seeds.


We all know the saying, “beans, beans, the musical fruit, the more you eat, the more you…” However, the umbrella superfood category that encompasses beans, peas and lentils, offers so much more than just hot air. Legumes are packed with plant-based protein, zinc, iron, magnesium and potassium. They are low in fat and full of antioxidants and other nutrients. They can help our muscles grow stronger and recover more quickly, not to mention help our immune systems protect us better.

Legumes can be used in conjunction with flax meal, seeds and dark leafy greens to make one heck of a powerful veggie burger or lentil loaf.

Bean burger
Vegan homemade portobello mushroom and black bean burger with fries

Dark Leafy Greens

Calcium, iron and vitamin-rich dark leafy greens (kale, collards, Swiss chard, spinach, etc.) help body tissues grow and repair, keeping bones and the body resilient and strong.

Try switching up the greens you use for various recipes and see which ones your kids respond to best. If your kids like tacos, adding some chopped greens to taco filling is super easy and virtually unnoticeable. And if that doesn’t work in your favor, smoothie to the rescue! Just throw in some dark chocolate or cacao powder to cover up the green color, which can also be used as a little extra incentive.

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veggie tacos
If your kids like tacos, adding some chopped greens to taco filling is super easy.


Berries are yet another superfood that you probably won’t have to cover up. They are full of antioxidants and fiber, and are packed with vitamins. You can even use berries to mask the taste or appearance of other less appealing superfoods.

Their color and taste make smoothies glow, and turn a regular old bowl of cereal into a vibrant masterpiece. You can also mix them into your vegan pancake batter or sprinkle them on top of a freshly made stack. If your favorite berry is not in season, you can most likely find it frozen for year-round enjoyment.

pancakes with berries
Who doesn't love pancakes with some berries? Mix them in and sprinkle them on top!


This blue-green algae may be one of the tougher foods to incorporate into your kids’ diets, but it’s well worth the effort! As mentioned above, kids need an adequate amount of protein, iron, vitamins and essential fatty acids in their diets for proper cell growth and maintenance. And while it may not look or taste appealing, spirulina provides all of the above, plus copper and selenium to keep cells healthy.

Spirulina can be sprinkled in cereal for a real morning boost, or even blended with vanilla ice cream for some colorful fun.

Raw Spirulina and Spirulina powder

Coming Clean

While you may feel the need to cover up the taste or appearance of some superfoods to get them into your kids’ bellies – after a few successful meals, it’s important to let them know what they’re eating and start introducing the foods in their more natural states. Your kids may only like certain recipes that contain specific superfoods, but at least they’ll know that they like them in some shape or form.

Looking to munch and give yourself a healthy treat?

Discover the Billion Vegans Healthy Snacks collection

Beverlyn Baer

Beverlyn is a lover of life and adventure. Her passions include veganism, practicing and sharing yoga with others, hanging out with animals, being in nature, and enjoying life to its fullest.
Beverlyn Baer