18 Easy Vegan Summer Meals & Snacks for Families

Keeping it simple with yellow dragon fruit

This is my 12th summer as a mom, but each summer feels like the first time!

Every June, once the kids are out of school, they shake off the tightness of their academic schedule, and step into the pure joy and relaxation that only summer can bring as a carefree child. I meet newer, truer, more mature versions of them every time. I love that. I also see hungrier, more snacky versions!

A summer walk at Lake Shrine in Pacific Palisades, California

Now that my two growing sprouts are older—eight and twelve, they happily raid the fridge and are starting to cook for themselves.

As someone who gradually became vegan after a few years of modifying a standard American diet, I don’t “force” my lifestyle on my children.

Instead I try to educate them about the benefits of certain food groups, talk openly about how the food industry works, and emphasize healthy choices on their plates. Hubs and I agree that it’s important to share a variety of foods with them and let them chart their own path, as we guide.

Point being: I’m vegan, my daughter is vegetarian, my son and husband are both plant-forward. They occasionally eat chicken and fish.

Where does that leave us at mealtime?

Picking up tropical fruit at Sasoun Produce in Los Angeles

Initially for me-confused and honestly a little stressed. But I made a simple decision a few years ago that calmed the ship. If I’m vegan and doing a majority of cooking in our household, that’s what our kids will eat. When my husband cooks or we eat out, they can choose.

Here are 18 vegan meals and snacks that have kept us—their growing appetites and versatile palettes—fed this summer:

While I’d like to try many of the fancy vegan meals I see influencers sharing, as a busy mom I try to keep our go-to’s simple and accessible for both kids and us parents to make.

I hope this gives you a few ideas to add to your summer rotation, whether your entire family is plant-based, or a mixed-bag like mine:

Breakfast:

Coconut Yogurt Parfait

Creamy vanilla bean coconut yogurt layered with fresh (or frozen) blueberries, topped with chia seeds, flax seeds, almonds, and granola is the perfect balance of a yummy texture and nourishment. Add a spoonful of SunButter or pumpkin seed butter for an extra boost of plant-based protein.

Tropical Fruit Smoothie or Bowl

Our current blend combines frozen mango, pineapple, coconut, papaya, and strawberries. Blend with water, apple juice (or a nut milk), spinach, ginger, and avocado for a delightful tropical taste. Drink with a cute straw or pour into a bowl to create a smoothie bowl. Top with sliced bananas, strawberries, coconut, almonds, or pumpkin seeds. A blackberry-strawberry açaí blend also works well as a base. We vary our toppings based on what each of our kids enjoy.

Our go-to tropical fruit smoothie that I made with frozen mango, pineapple, and strawberries.

Protein Pancakes & Waffles

Start with Birch Benders Plant Protein pancake mix as a base. Make as directed on the box. Add two dollops of applesauce, vanilla extract, cinnamon, and nutmeg for a cozy, protein-packed breakfast. You can also add blueberries or diced strawberries to the batter or as a topping for a fruity taste. (This versatile batter works well for both pancakes and waffles.)

Jackfruit Patties, Grits & Fruit

A hearty Southern-inspired breakfast is always a win in our family. After trying a ton of veggie sausage brands that were met with disapproval, my 12-year-old finally said yes to Annie and Jack's veggie sausage patties. They are made out of jackfruit and have one of the best meat-like textures and tastes I’ve experienced. Serve with creamy grits, and a side of fresh fruit. It's simple, satisfying, and perfect for busy mornings.

Our chickpea salad in a collard greens wrap sandwich.

Lunch:

Veggie BLT

Lovely for summer days when breakfast stretches into lunch. Layer savory vegan bacon onto heirloom tomatoes, crisp romaine lettuce, red onions, and bell peppers onto artisan sourdough bread for a vegan take on a classic favorite. For vegan bacon I sauté shiitake mushrooms, add a seasoning blend, and sprinkle in a few drops of liquid smoke for flavoring. You can also use Unreal Bacon or My Bacon, for a quicker option.

Collard Wrap

Fresh collard greens are our wrap of choice for a nutrient-rich sandwich. Fill it with hummus, lentils, chickpea salad, or chickpea tikka masala. Add bell peppers, cucumbers, onions, and avocado for a colorful, satisfying lunch. *Mama-tip: I often deconstruct meals with multiple toppings to meet my children where they’re at. For example, I simplify their sandwiches by only adding the chickpea salad and cucumbers into the wrap.

Chickpea Salad Sandwich

Mix it up like tuna! Sub out the tuna for chickpeas. Mashed chickpeas, Vegenaise, mustard, relish, onion, celery, and seasonings create a creamy, protein-rich filling that's delish. Here’s my recipe. (For a more tuna-y taste, omit the avocado from the mix. Instead top the sandwich with sliced avocado.)

A take on our vegan Caesar salad, topped with pistachios

Veggie Sandwich

Pile your favorite veggies high. We enjoy butter lettuce, spinach, avocado, tomatoes, olives (or an olive tapenade) and peperoncini. Spread with Vegenaise, mustard, or hummus on your favorite bread. (Mine is focaccia). Pair it with sweet potato chips for an easy, satisfying meal.

VEGAN Caesar Salad

Love a Caesar salad in the summer! Grab crunchy romaine lettuce, chickpeas, cucumbers, grape tomatoes, and nutritional yeast. For an earthier taste, add in hemp seeds. You can also substitute croutons for charred corn. Toss with vegan Caesar dressing from Follow Your Heart or Primal Kitchen.

Dinner:

Nut-Free Pesto Pasta

For a simple pesto we combine fresh basil, garlic, olive oil, and lemon juice for a tasty, nut-free sauce. Mix into penne or farfalle pasta and top with nutritional yeast, salt, and pepper. As a carb conscious mama, I swap the pasta for zucchini noodles.

Easy BUDDHA Bowl

A nourishing combination of lentils, roasted potatoes, spinach, and sweet plantains. If appetites are amplified, toss in sauteed purple cabbage, tofu, or chickpeas. This simple bowl is all about comfort, flavor, and balance.

Our nut-free, vegan pesto ready to add to pasta.

Ilia's Jamaican Coconut Curry

Rich, creamy, and full of Jamaican flavor, this coconut curry dish was created by my friend, Ilia Ghee. She is an amazing chef who shared this recipe with our mom group and it was a hit! Simmer chickpeas in rich coconut milk sauce infused with olive oil, onion, garlic, fresh ginger, Jamaican curry powder, and a squeeze of fresh lime. Add thyme, bell peppers, scallions, salt, and pepper. Serve over rice, potatoes, or alongside cabbage stew for a quick, comforting, flavor-packed dinner. You can also add scotch bonnet or habanero for additional heat.

Mini Taco/Tostada Bar

Is it a taco? Is it a tostada? On taco/tostada night we let the kids choose. I give them an option of crispy large or small tortillas and lay out toppings that include: Gardein Ground Be'f, pinto beans, yellow rice, sauted mushrooms, avocado, lettuce, tomatoes, salsa, cilantro, red onion, and pickled beets. It’s fun to change the nightly "What's for dinner?" question into an adventure with cultural-themed dinners. A friend inspired me after she made it a month-long family challenge to try a new country's cuisine each week.

An açaí nice cream treat from Mission Bay Resort in San Diego.

Snacks & Treats:

Almonds & Raisins

A simple grab-and-go snack that packs in healthy fats, fiber, and natural sweetness. Another favorite; pistachios and dried cranberries.

Strawberry Nice Cream

Blend frozen bananas and strawberries with a small amount of water, coconut or almond milk, vanilla, cinnamon and ice into a rich, ice cream-like treat. It’s a dairy and stress-free; only takes 5 minutes to make! You can also swap out the strawberries for any other fruit, to fit your summer mood.

Fruit Salad or Whole Fruit

We live for simple summer snacks. This year our seasonal fruit favorites are yellow dragon fruit, mangoes, strawberries, watermelon, and cantaloupe. Yellow dragon fruit really has a hold on me! It’s sweet, juicy, and tropical with a kiwi-pear flavor and watermelon-like texture. It’s packed with fiber, vitamin C, antioxidants, and magnesium. All of these lovely fruit option are super hydrating. Blend or juice your fruit to make popsicles!

A ripe cacao bean at our local produce market.

Black Bean Nachos

Spread yellow, white, or blue tortilla chips onto a baking pan lined with aluminum foil. Top with seasoned black beans and vegan cheese (Follow Your Heart and Voila are my go-to’s). Pop in the oven on 400 for 8-10 minutes. Top with your favorite fresh toppings like olives, jalapeno, pico de gallo, red onion, and cilantro. Some folks even enjoy sprinkling in a bit of taco seasoning.

Favorite Juice Right Now: Soursop Juice

Naturally sweet and refreshing soursop juice brings the island vibes that we need this summer! It is our current go-to sip. Soursop fruit and juice can be found at some specialty stores, especially at Caribbean and Latin American grocery stores. I found it at Sasoun Produce in L.A. The best thing about it is that my kids think it’s soda, because of the way the juice is packaged. Little do they know it’s full of Vitamin C, potassium, and magnesium. :)

what’s helped? having whole foods, snackable fruit, water, and fresh juice outweigh the amount of processed food that my kids have access to at homE.

This summer, it’s not about denying them their snackable favorites—we love chips over here! It’s about consuming them in moderation and making healthier options more accessible.

One of my many, mini tropical produce hauls that quickly gets gobbled up by our kids.

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