The best sources of protein for vegetarian and vegan kids 

Eggs are a convenient and tasty source of vegetarian protein for kids. A medium egg contains around 6g of protein.

Eggs also contain vitamin D to keep bones and teeth healthy, and vitamin B12 for energy and a healthy nervous system.

You can serve eggs in so many ways, from scrambled to boiled with soldiers. A hard-boiled egg can make a good snack for kids and an omelette is a quick and easy protein-packed meal.

Try some of these tasty kid-friendly recipes containing eggs:

Cheesy eggs and tomatoes

Courgette frittata

Mexican-inspired huevos rancheros

Perfect for veggie kids, cheese has around 6g of protein per 20g portion (the size of a snacking cheese) and contains calcium for healthy bones.

It's an easy option for adding to sandwiches, pasta and omelettes or sprinkling on a jacket potato or oven-baked stew. Cheese on toast makes a quick and easy weekend lunch option, too.

Most popular vegan cheese brands are low in protein, though, so don't rely on vegan cheese as a protein source for kids.

Try these cheesy kid-approved recipes for more ideas:

Broccoli cheese bake

Cheesy baked tortillas

Cheese, carrot and courgette muffins

Dairy products are a good source of protein and calcium for kids. A 200ml glass of milk has around 7g of protein.

Up until the age of two, kids should be having whole milk as they need the extra fat and calories. From the age of two, you can switch to semi-skimmed if you're worried your kids are getting too much fat.

Soya milk is comparable in protein to dairy milk – opt for the unsweetened version, though, to avoid giving kids too much sugar.

Many other shop-bought plant milks such as almond milk and oat milk are surprisingly low in protein, so shouldn't be relied upon as a good protein source.

Children under five shouldn't have rice milk at all, as it contains levels of arsenic that aren't safe for little bodies.

As well as drinking milk and soya milk, you can add it to cereal, cooking and baking, and even whip up the odd milkshake as a treat.

Try these recipes with dairy or soya milk:

Mango milkshake for kids

Rice pudding

Vegetable smoothie

Like milk, yoghurt and soya yoghurt are good sources of protein for kids, with around 6g of protein in a standard pot.

Coconut yoghurt and other dairy-free alternatives aren't as high in protein.

Serve as a snack or pudding after a meal, spooned over cereal, in a smoothie or use unsweetened natural yoghurt in cooking.

Try these veggie yoghurt recipes for size:

Blueberry and yoghurt gluten-free pancakes

Apple, yoghurt and berry ice lollies

Yoghurt pot muffins

Beans are a great vegan protein source. A 100g portion of kidney beans contains nearly 7g of protein.

There are loads of different types of beans to try, including black-eyed beans, butter beans and every kid's favourite, baked beans.

Try adding beans to salads, stews, chillis and casseroles for a protein punch.

These bean-based veggie recipes will give you some great ideas:

Spinach and cannellini bean korma

Bean and carrot patties

Baked bean curry

Pulses, also known as legumes, are edible seeds that grow in a pod. They include beans, chickpeas, peas and lentils.

A serving of red lentils – around three heaped tablespoons – contains roughly 6g of protein, while the same amount of chickpeas has nearly 7g.

Pulses are rich in fibre, relatively cheap, easy to store and can count as one of your five-a-day.

Lentils are great for adding to pasta sauces, soups and veggie shepherd's pies. Chickpeas can be added to salads, tray bakes and stews or whizzed up into a delicious hummus.

Try these tasty pulse-based dishes:

Shepherdess pie

Lentil soup

Pumpkin and chickpea curry

Peas are a member of the pulse family and a good choice for adding protein to a meal. An 80g serving of peas has around 5.4g of protein. Their natural sweetness means most kids love them, too.

Peas can be eaten on their own as a vegetable but are great for stirring though pasta and sauces and making into tasty dips, too.

Try these protein-packed pea dishes:

Green pea hummus

Nando's macho peas

Vegetable penne with asparagus and peas

Nuts and seeds are good sources of protein and healthy fats, although be careful if you're serving them to younger children as they could be a choking hazard.

The NHS says you shouldn't give whole nuts or seeds to kids under the age of five, so make sure you grind or crush them for preschoolers.

The amount of protein in a serving depends on the type of nut – almonds are one of the highest in protein with around 7g of protein in a 30g serving (a small handful).

Although peanuts are technically a legume, they also make a good protein-rich choice, with nearly 9g per serving.

Nuts and seeds can be eaten as a snack, served on cereal, added to salads and stir-fries or made into a tasty energy bar.

Try some of these nutty recipes:

Healthy flapjacks

Nutty cereal

Overnight oats with cranberry, almond and banana

Nut butters and peanut butters are all great sources of protein – two tablespoons of peanut butter has around 8g of protein. They're suitable for younger children too, as the nuts are ground so they're not a choking hazard.

Most kids love nut butters so spread them on toast, put a spoonful in porridge, add them to savoury dishes for a nutty twist and use in healthy desserts.

These nut butter recipes should give you some inspo:

Peanut butter and banana sandwiches

Easy peanut butter cookies for kids

Peanut butter pancakes

When it comes to grains, some pack more of a protein punch than others.

Oats are higher in protein than most other grains such as rice or wheat, and easy to add to your child's diet. A bowl of porridge contains around 2g of protein and you can boost this even further by adding chopped nuts or a spoonful of nut butter.

Oats can be added to smoothies, sweet treats and savoury dishes, too.

Quinoa is also high in protein – with around 4.4g per 100g of cooked quinoa – and contains all nine essential amino acids. Try using it in place of couscous in salads, or serve instead of rice with a meal.

Try some of these protein-rich oats and quinoa recipes:

Banana and oat muffins

Porridge for kids

Feta and broccoli quinoa

Soy products are a great form of vegan-friendly protein. Soya milks, yoghurts and edamame beans, are all good choices.

Tofu is also a soy product as it's made from the curds of soy milk. It has around 8g of protein per 100g serving .

Try using firm tofu in stir-fries and salads, scrambling it with onions and spices, or adding to fajitas. The silken variety can also be whizzed up in a blender and used in vegan desserts.

If your kids find tofu a bit bland, search out the flavoured varieties sold in health food shops.

You could also try tempeh; made from fermented soya beans, it can be used similarly to firm tofu. It has quite a distinctive flavour, though, so not all kids are fans.

Get inspired with these tasty tofu recipes:

Vegan Pad Thai

Vegan slow-cooker tofu tikka masala

Vegan sweet and sour

Meat substitutes can be a quick and convenient option when you're short on time. Some popular meat substitutes are high in protein, but make sure you check the label as different products are made using different ingredients, so not all are protein rich.

Quorn's vegetarian and vegan products are both good sources of protein, with nearly 10g per serving of Quorn vegetarian mince and around 7g in a hot & spicy vegan burger.

Products made from seitan are another protein-packed choice. Made from wheat gluten, seitan is vegan and can contain up to 75g per 100g – although your body can only absorb around 35g of protein per meal. You can buy seitan burgers and other products in some supermarkets and health food stores or have a go at making your own.

Try some of these recipes using meat substitutes for a protein-rich meal:

Quorn mince lasagne

Vegan fish and chips dinner

Slow-cooker vegetarian sausage and bean stew