Vegetarian & Vegan Recipes for Teens

Cooking for yourself is one of the best skills a new vegetarian can learn. These teen-tested recipes are simple, budget-friendly and packed with plant protein, from no-cook chia bowls and crispy roasted chickpeas to dairy-free pasta sauce and veggie "bacon." Many are vegan or easy to make vegan, and most use ingredients you can find at any grocery store.

October 1, 2026
Vegetarian Meal Prep for Busy Teens: A Simple Weekly Plan
Prep once, eat well all week. A simple vegetarian meal prep formula, a 90-minute weekend plan, five grab-and-go lunches and a grocery list.
September 15, 2017
[Kitchen Experiment!] Cooking Up Carrot Lox
If you’ve ever eaten lox (also known as smoked salmon), you’ll know that it has a very distinctive flavor and texture. It seemed impossible that one might mimic the feel and taste of smoked salmon…
May 10, 2017
[No cook recipe!] Mother’s Day Coconut Chia Breakfast Bowls
Mother’s Day is the perfect excuse to whip up a delicious breakfast that the whole family can come together and enjoy, regardless of their individual dietary preferences. Check out our beginner-safe…
November 16, 2016
Spotlight on: Sharon Palmer, RDN, The Plant-Powered Dietitian
Sharon Palmer, RDN, the Plant-Powered Dietitian chats with us about avoiding labels when it comes to plant-based eating, keeping the conversation positive, and making various dietary preferences work…
February 5, 2016
[recipe!] shiitake bacon/DIY mac ‘n cheese bar
This year in preparation for the Superbowl, we’ve decided to bring back an old comfort food fave, and give it a fresh, but totally easy, spin. Remember your cozy old friend mac ‘n cheese? We’re going…
February 4, 2016
[recipe!] Smoky Butternut Hummus
We love hummus, really, we do. But face it—sometimes it's the only thing us vegheads can eat at parties. And that gets a little boring. This Superbowl Sunday, we want you to do a little better. Our…
January 6, 2016
7 Days To Veg! Day 3: Embrace the International Year of Pulses
2016, as proclaimed by the United Nations, is the International Year of Pulses. Get on board and you’ll be well on your way to a more plant-powered diet. So what, exactly are these precious pulses?…
December 17, 2015
[recipe!] Crispy Roasted Chickpeas
Holiday season is in full swing, and all us vegetarians want for Christmas (and Chanukah and Kwanzaa and New Year's and Festivus) is a guarantee that there will be something satisfying for us to eat…
September 18, 2015
[recipe!] (Who Cares if it’s Not) Summer Roll Bowls
We’re back in school and the calendar says ‘September.’ But this week has been H-O-T. That’s why we’re obsessed with these new (Who Cares if it’s Not) Summer Roll Bowls. It's a refreshing meal that…
September 1, 2015
[recipe!] No-Bake, Vegan, Oatmeal Raisin Cookie Balls
Is it us, or does it always feel like time for a cookie? Of course cookies are not the best choice for breakfast, or a healthy snack. But how would you feel about a completely plant-powered recipe…
July 31, 2015
[recipe!] smoky eggplant bacon
Not sure what to do with all that eggplant you picked up at the farmer's market or got from your CSA? Try our eggplant bacon—a completely meat-free way to add smokiness, saltiness, and umami (a…
May 18, 2015
[recipe!] Creamy, Dreamy Pasta Sauce (No Dairy Necessary!)
A vegan version of uber-rich alfredo pasta sauce—ten times better than the real thing, and completely plant-powered!
May 8, 2015
Beans: The Must-Have Ingredient For Vegetarians—Plus, a Giveaway!
If there’s one food I wish I knew more about when I went veg, it’s beans. Here's the lowdown on the legumes you should get to love if you're eating less meat...plus a contest to win some of my…
May 6, 2015
[recipe!] Cashew Apricot Ginger Breakfast Cookie
Finals are coming! Finals are coming! You may be in need of an easy-to-make, easier-to-grab super-portable and nutritious breakfast to help power you through those morning exams. Enter our…
April 3, 2015
[recipe!] Maple-Almond Bars/Maple Mania in Vermont and Montreal!
Did you know it's maple season? A little bit about our visit to see maple sugaring in Vermont, maple delicacies in Montreal, and a maple-infused recipe that just happens to be Kosher for Passover…
March 5, 2015
[recipe!] Cocoa Halvah Spread
Sesame seeds are packed with protein, iron, and calcium—nutrients all vegetarians, especially teenage ones, need to look out for. But how many meals can you sprinkle the little guys on? We combined a…
March 3, 2015
[recipe!] Silky Chocolate Chia Pudding
Try this foolproof (not to mention vegan) dessert recipe. Five simple plant-based ingredients, no refined sugar, hardly any work to make, and a familiar, delicious flavor that may help warm even the…
January 29, 2015
[recipe!] Cauliflower Buffalo “Wings”
Ready for Superbowl Sunday? Whether you’re in it for the game, the halftime show, or the commercials, you’re gonna need something to eat. If you’re a veghead, chips and guacamole might be the…
November 26, 2014
[#LinkLove!] Don't stuff yourself on stuffing! Eight veg-friendly, protein-rich Thanksgiving dishes
So. Thanksgiving is coming. You’re not eating turkey. But what are you going to have? Sure, you can build a meat-free meal of stuffing, yams, and string beans. But there’s something about overloading…
November 3, 2014
[recipe!] Pumpkin Bread Pancakes (that just happen to be vegan and gluten free)
It always feels like a bit of a cruel joke that my birthday falls out around (and sometimes on) Thanksgiving. I mean, is there any holiday that is more meat-centric? But rather than feel sorry for…
September 9, 2014
Eight Great Brown Bag Ideas for Veggie Teens
The school year is in full swing, and by now you’ve probably remembered that school lunches aren't always so good to the vegetarian teenagers out there. Here are eight toss-in-your-bag meals that…
September 5, 2014
[#LinkLove!] This week in veggies
Maybe it was the back-to-school rush, or the fact that it was a short week thanks to the Labor Day holiday. Whatever the reason, this week flew by! But it was not without some great veg news and…
September 3, 2014
[recipe!] non-dairy, vegan ricotta cheese (aka ricNOTta)
Creamy, dreamy ricotta cheese is what makes foods like white pizza and manicotti oh-so-good. But if you or someone in your family is avoiding dairy, these dishes are probably off the table.…
August 19, 2014
Celebrity spotlight: Acacia Courtney, Miss Connecticut 2014
Miss Connecticut 2014 dishes with us about why she went veg, how she's spreading the word about Meatless Monday, her must-have stay-healthy (and swimsuit competition-ready) snacks, and more as she…
July 27, 2014
[recipe!] Quinoa, black bean, and corn salad
Looking for an easy-to-make, good-for-you, tastes great and easily transportable meal? Look no further than our quinoa, black bean, and corn salad.
June 29, 2014
Your Best Veg BBQ Ever
The Fourth of July is right around the corner. And as Americans, you have the unalienable right to life, liberty, and the pursuit of a good meal when everyone else is eating hamburgers and hot dogs…
March 13, 2014
[recipe!] The Smart Girl’s Take on McDonald’s Shamrock Shake
It's March, which means it's Shamrock Shake season at McDonald's restaurants across the United States (Canada and Ireland too, we're told). Each year, the seasonal St. Patrick’s Day offering—a bright…
January 10, 2014
[recipe!] Chia Power Pudding
Have you heard about chia? These little seeds—the same ones used to grow the grass-like "hair" in those infamous Chia Pets—are all the rage in the food world. Not only are they fun to cook with, but…
December 12, 2013
In the Kitchen (and on TV!): Crispy Chickpea Munchies
This past Monday we had fun sharing a favorite SmartGirlVeg recipe, Crispy Chickpea Munchies, with Teresa LaBarbera of CT Style on WTNH, New Haven's ABC affiliate.