22 Healthy And Easy Cold Lunch Ideas For Kids, With Recipes

A child’s lunch is an essential meal that they consume primarily at school. Parents may want their child to carry a healthy homemade lunch and wish to explore some cold lunch ideas for kids.

Although eating cold, homemade food isn’t a problem, its flavor could be a concern. In such cases, cold lunch recipes are for dishes whose taste is unaltered even when eaten after several hours of being prepared and packed. It implies that these dishes do not require reheating before eating.

Many of these cold lunch preparations do not even require cooking and are yet tasty and highly nutritious. In this post, we bring you cold lunch ideas for children that you can prepare even a day before to save time on days when cooking fresh isn’t possible.  

20+ Healthy And Yummy Cold Lunch Ideas For Children

Here are some interesting cold lunch recipes you can try for your child and even involve them during preparation.

1. Udon with veggies

You will need:

• ½ cup udon (cooked)
• ½ cup broccoli florets
• ¼ cup green peas (boiled)
• ¼ cup carrot (shredded)
• 1 orange or yellow capsicum
• 1 red paprika (chopped)
• 1tbsp black sesame seeds
• 1tbsp dried oregano
• 1tbsp olive oil
• Salt, to taste

How to prepare: 

1. Heat oil in a skillet over low-medium heat. Add sesame seeds and fry for a minute or two.
2. Add all the veggies and stir-fry for seven to eight minutes until all the veggies look cooked through.
3. Turn off the heat and set the skillet aside to cool. Stir in dried oregano, salt, and udon.
4. Serve the noodles with a cup of fresh lemon water or pack them for your child’s lunch with a cup of fresh seasonal fruits, such as pineapple or dragon fruit.

2. Soba noodles with peanut sauce

You will need:

• 1 cup soba noodles (cooked)
• 1 cup snap peas (trimmed and cooked)
• 1 cup scallions (thinly sliced)
• ⅓ cup water
• ¼ cup rice vinegar
• ¾ cup smooth peanut butter
• 2 garlic cloves (minced)
• 3tbp fresh cilantro (chopped)
• 2tbsp white sesame seeds
• 1tbsp black sesame seeds
• 1tbsp agave syrup
• 2tsp ginger (minced)
• 2tsp sesame oil
• 3tsp soy sauce
• 1tsp sriracha
• Juice of 1 lime
• Salt, to taste

How to prepare: 

1. Blend peanut butter, sesame oil, soy sauce, rice vinegar, water, lime juice, agave syrup, minced ginger and garlic, sriracha, and salt into a smooth, lump-free dip. Pour the dip into a bowl and set aside.
2. In a large bowl, toss the noodles, snap peas, scallions, sesame seeds, cilantro, and peanut sauce. Refrigerate for 20 minutes.
3. Serve chilled with a cucumber dip and a cup of fresh fruit juice, lemon water, ginger ale, or homemade cordial.

3. Pesto zucchini noodles

You will need:

• 2 cups zucchini noodles (sliced using spiral slicer)
• 1 cup zucchini (diced)
• 1 cup fresh basil leaves
• 1 cup cherry tomatoes (halved)
• ½ cup cherry tomatoes (sliced)
• ½ cup raw walnut (halved)
• ¼ cup water
• 3 garlic cloves (minced)
• 2tbsp freshly squeezed lemon juice
• 1tsp cold-pressed sesame oil
• ½ tsp sea salt
• Raw pine nuts, for garnish

How to prepare: 

1. Blend diced zucchini, basil leaves, minced garlic, walnut, water, lemon juice, and sea salt into a smooth, lump-free pesto sauce using a blender or food processor.
2. Put the raw zucchini noodles in a bowl. Top with pesto sauce, cherry tomatoes, and pine nuts. Toss to coat the noodles with the sauce evenly.
3. Serve immediately with a tropical slush mocktail, fresh lemonade, or a vegetable juice of your child’s choice.

4. Tuna sandwich

You will need:

• 2 wholemeal bread slices
• 1 tomato (sliced)
• ¼ cup canned white tuna (shredded)
• ¼ cup red onion (chopped)
• ¼ cup cabbage (shredded)
• ⅛ cup boiled corn
• 2tbsp homemade guacamole
• 1tbsp Italian seasoning

How to prepare:

1. Put the bread slices on a plate and set it aside.
2. Add all the remaining ingredients into a bowl and mix well.
3. Spread the mixture on one bread slice and cover it with another. Press gently, and the sandwich is ready.
4. Put some baked sweet potato chips as an accompaniment.
5. Add more seasonal veggies and other healthy ingredients, such as sesame seeds, to the recipe if you desire.

5. Salmon and smashed cucumber grain bowls

You will need:

• 1 cup farro
• ½ cup sockeye salmon fillets
• ½ cup extra-virgin olive oil
• ¼ cup seasoned rice vinegar
• ¼ cup fresh parsley (chopped)
• ¼ cup fresh mint (chopped)
• ¼ cup fresh dill (chopped)
• 1 cucumber (cut into one-inch slices)
• 1 garlic clove (minced)
• Juice of 2 lemons
• 2tbsp Dijon mustard
• Kosher salt and freshly ground black pepper, to taste

How to prepare: 

1. Add salt to about three cups of water in a stockpot and bring it to a boil.
2. As the water boils, add the farro and cook for about 30 minutes until well cooked.
3. Drain the water and transfer the farro into a bowl. Stir in lemon juice, mustard, garlic, one-third cup of olive oil, salt, and pepper.
4. In a separate bowl, coarsely mash the cucumber pieces with a fork. Add rice vinegar and toss to combine. Add salt, pepper, parsley, mint, and dill.
5. Next, heat the remaining olive oil in a skillet over medium heat. Place the fillets in the hot oil and cook for about ten minutes.
6. Put the farro in a bowl and top it with chunks of fillet and cucumber.

6. Cheesy whole-wheat pita sandwich

You will need:

• 1 whole-wheat pita bread
• 1 cup cottage cheese (cubes)
• 1 cup low-fat cheddar cheese (shredded)
• ½ cup lettuce (chopped)
• ½ cup tomato (sliced)
• ½ cup red cabbage (chopped)
• 2tbsp mayonnaise
• 2tbsp olive oil
• 1tbsp sesame seeds

How to prepare: 

1. Heat olive oil in a skillet over medium heat. As the oil heats, sauté all the veggies, sesame seeds, and cottage cheese
2. Cook the ingredients until the veggies wilt, and the cottage cheese cubes turn slightly crispy and brown. Once done, turn off the heat and put the skillet aside.
3. Cut the pita bread into halves to create pockets. Fill these pockets with the veggies and cottage cheese mix.
4. Stuff in some cheddar cheese and Put the sandwich into the lunchbox with homemade hummus or garlic dip.
5. Pack your child’s lunch with a cup of unsweetened Greek yogurt and a handful of mixed nuts.

7. Vegan taco bowl

You will need:

• 1 cup soya chunks (cooked)
• 1 cup tomatoes (cubed)
• 1 cup cheese (shredded)
• ½ cup white rice (cooked)
• ½ cup corn
• ½ cup sour cream
• 1 avocado (sliced)
• ¼  red onion (sliced)
• 2tbsp cilantro (chopped)
• 1tbsp low-sodium butter
• 1tbsp sriracha
• 1 lime (sliced)
• Salt and ground black pepper, to taste

How to prepare: 

1. Put white rice and soya chunks in a bowl and drizzle lime juice over it. Set the bowl aside.
2. In a skillet, melt butter over low heat and sauté corn. Once done, keep the skillet aside.
3. In a serving bowl, put rice and soya mix, and top it with corn, chopped cilantro, sliced avocado, onion, sour cream, salt, and pepper.
4. Serve with a glass of fresh lemonade or ginger ale.

8. Tortilla wrap

You will need:

• 2 multigrain tortilla wrap
• ½ cup lettuce (chopped)
• ½ cup carrot (grated)
• ½ cup roasted chicken (shredded)
• ¼ cup fresh parsley (chopped)
• 4tbsp homemade mint sauce
• 4tbsp homemade tomato sauce
• 2tbsp plain Greek yogurt

How to prepare: 

1. Mix lettuce, carrot, roasted chicken, parsley, sauces, and yogurt in a bowl.
2. Put half of this mix on each tortilla wrap and wrap it to form a roll.
3. Cut these wraps into halves and place them in your child’s lunchbox. Serve with some homemade guacamole or hot and sour salsa dip.

9. Colorful bowtiepastasalad

You will need:

• 1 cup bowtie pasta (cooked)
• 1 cup red cherry tomatoes (cut into two-halves)
• 1 cup pesto sauce
• ½ cup rotisserie chicken (shredded)
• ½ cup parmesan cheese
• ½ cup lettuce (chopped)
• ½ cup red onions (thinly sliced)
• ¼ cup fresh basil (chopped)
• ½ tsp Kosher salt
• ½ tsp ground black pepper

How to prepare: 

1. Put chicken shreds in a bowl and season them with salt and pepper.
2. Add all the remaining ingredients into the bowl and mix everything well using a fork.
3. Pack some pasta salad for lunch with a cup of fresh strawberries.

10. Tofu Buddha bowl

You will need:

• 4-5 firm tofu slices
• ½ cup quinoa (cooked)
• ¼ cup yellow bell pepper (chopped)
• ¼ cup lettuce (chopped)
• ¼ cup cucumber (sliced into rounds)
• ¼ cup cherry tomatoes (halved)
• 2tbsp olive oil
• 1tbsp sesame seeds
• Handful of walnuts
• Slice of lemon

How to prepare: 

1. Heat oil in a skillet over medium heat. As the oil begins heating, toss in sesame seeds and tofu slices. Fry until the tofu slices turn golden brown on both sides.
2. Once done, transfer the tofu slices into a bowl.
3. Sauté the remaining ingredients, except walnut and lemon slice, in the same skillet for a minute or two.
4. Transfer tofu and the sautéed ingredients into a bowl. Top it with walnut and lemon slice.
5. Refrigerate for 10 to 15 minutes and then serve with a glass of homemade ginger ale.

11. Veggie cheese quesadilla

You will need:

• 2 large multigrain tortillas
• 1 cup Mexican-blend cheese (shredded)
• 1 cup black beans (rinsed and drained)
• 1 cup fresh cilantro (chopped)
• 1 small sweet potato (peeled and mashed)
• ½ cup red bell pepper (chopped)
• ½ cup red onion (finely chopped)
• ½ cup corn (boiled)
• 2tbsp sesame oil
• Salt and ground black pepper, to taste

How to prepare: 

1. Heat one tablespoon of sesame oil in a saucepan over medium-high heat.
2. As the oil heats, add the sweet potato and sauté for five minutes, stirring occasionally.  Transfer to a bowl and set aside.
3. Add the remaining oil to the pan and sauté all the veggies for about five minutes.
4. Stir in the cooked sweet potato, black beans, salt, and black pepper. Sauté for an additional two minutes. Transfer the mixture to a large bowl and set aside.
5. Place a tortilla in the same saucepan and put some cheese on it. As the cheese melts, reduce the heat and spread a generous layer of veggie mixture on one side of the tortilla.
6. Fold the other side of the tortilla over to create a half-moon. Cook each side until the tortilla turns crisp and golden on each side.
7. Once done, transfer the tortilla to a plate, and cut it into small pieces. Pack for lunch with homemade guacamole or sour cream, sliced avocados, and baked carrot sticks.

Repeat the process with the other wrap.  Cut the tortilla into two triangles. Pack for lunch with homemade guacamole or sour cream, sliced avocados, and baked carrot sticks.

12. Burger with coleslaw salad

You will need: 

• 1 whole wheat burger bun
• ½ cup sweet potato (peeled and mashed)
• ¼ cup corn and peas (boiled)
• ¼ cup carrot (shredded)
• ¼ cup fresh coleslaw salad
• 3-4 slices of tomato and cucumber
• 2-3 red onion slices
• 2 fresh lettuce leaves
• 1 cheese slice
• 1tbsp Italian seasoning
• 2tbsp rice bran oil
• Salt and black pepper, to taste

How to prepare: 

1. Heat a tablespoon of oil in a skillet over medium heat. Add sweet potato, peas, corn, carrot, Italian seasoning, salt, and pepper.
2. Sauté the veggies for seven to eight minutes, and then turn off the heat. Set the skillet aside for five minutes to cool.
3. After five minutes, make a round patty using the mixture with your hands.
4. Heat the remaining oil in the same skillet and cook the patty for three to four minutes until it turns crisp on both sides. Turn off the flame and keep the skillet aside to cool.
5. Place a lettuce leaf on the base of a bun. Put some tomato slices, onion slices, and a cheese slice on top of it.
6. Then, place the patty and top it with another lettuce leaf. Place the top bun to complete the burger.
7. Serve the burger at lunch with coleslaw salad, cucumber slices, baked potato chips, or the remaining onion and tomato slices.

13. Pearl couscous with chickpeas and tomatoes

You will need:

• 1 cup whole wheat couscous
• 1 cup boiling water
• ½ cup canned chickpeas (rinsed and drained)
• ⅓ cup ripe tomato (chopped)
• ⅓ cup fresh mint (chopped)
• ¼ cup green onions (thinly sliced)
• ¼ cup feta cheese (crumbled)
• ½ tsp salt (divided)
• ½ tsp black pepper (divided)
• 1½ tsp garlic (minced)
• 1tsp ground cinnamon
• 3tbsp extra-virgin olive oil
• 3tbsp fresh lemon juice
• Dash of sugar

How to prepare: 

1. Put couscous, one-fourth teaspoon of salt, one-fourth teaspoon of pepper, and cinnamon in a bowl. Stir in boiling water, cover, and set it aside for ten minutes.
2. In a small bowl, add oil, lemon juice, garlic, and sugar. Mix well.
3. Add the lemon juice-oil mixture, remaining salt and pepper, mint, chickpeas, green onion, and tomato to the couscous mix.
4. Sprinkle cheese and serve. You can add more seasonal veggies to this recipe.

14. Chicken salad sandwich

You will need:

• 4 ciabatta bread slices
• 1 cup boneless, skinless chicken breast (cooked and shredded)
• ⅔ cup mayonnaise
• ¼ cup Dijon mustard
• 4 lettuce leaves
• 2 sprigs dill (chopped)
• 1 celery stalk (finely chopped)
• 1 green apple (chopped)
• ½  red onion (finely chopped)
• 2tbsp red wine vinegar
• Kosher salt and ground black pepper, to taste

How to prepare: 

1. In a large bowl, combine chicken shreds with apple, dill, onion, and celery. Set the bowl aside.
2. In a separate bowl, whisk the mayonnaise with Dijon mustard and vinegar until they are thoroughly mixed. Add salt and pepper as per taste.
3. Pour the mayo dressing over the chicken mixture and toss. Ensure the dressing completely covers the chicken mixture.
4. Put a lettuce leaf on a bread slice and spread the chicken mixture over it. Top it with another lettuce leaf, followed by a bread slice. The sandwich is ready.
5. Repeat the process with the remaining bread slices. Pack these delectable sandwiches with a bottle of juice and a fruit of your choice for your child’s lunch.

15. Roasted broccoli and bacon spaghetti

You will need:

• 1 cup spaghetti (cooked)
• 1 cup panko breadcrumbs
• ½ cup bacon (fried and diced)
• ½ cup broccoli florets (sliced)
• ¼ cup malt vinegar
• 2tbsp extra-virgin olive oil
• 1tbsp brown mustard
• 1tbsp melted butter
• 2tsp garlic powder
• 1tsp lemon zest
• Salt and freshly ground black pepper, to taste

How to prepare:  

1. Preheat the oven to 400°F (204°C). Line a baking tray with parchment paper and set it aside.
2. Place the broccoli slices in an even layer on the baking sheet and drizzle olive oil over them. Sprinkle salt and pepper to taste.
3. Roast in the oven for 17 to 20 minutes until lightly golden and tender.
4. Meanwhile, whisk mustard and vinegar in a bowl and set aside.
5. In a separate bowl, combine breadcrumbs with lemon zest and garlic powder. Add melted butter and toss.
6. Once the broccoli slices are roasted, sprinkle the breadcrumb mixture over them in an even layer. Bake the broccoli slices for an additional five minutes.
7. Stir in spaghetti and mustard-vinegar dressing. Add the baked broccoli and bacon to it. Mix well.
8. Pack your child’s lunch with a handful of mixed nuts, berries, and seeds.

16. Mediterranean couscous with tuna

You will need:

• 1 cup low-sodium chicken broth
• 1 cup couscous (cooked)
• ½ cup red onion (sliced)
• ½ cup oil canned tuna
• ½ cup cherry tomatoes (halved)
• ⅓ cup fresh parsley (chopped)
• ⅓ cup dill sprigs (chopped)
• ¾ tsp Kosher salt
• 2tbsp extra-virgin olive oil

How to prepare: 

1. In a mixing bowl, combine tuna with tomatoes, parsley, and dill. Mix well.
2. Add couscous, salt, pepper, and olive oil. Mix thoroughly, and the dish is ready.
3. Serve it at lunch with lemon wedges or pack your child’s lunchbox along with a bowl of kiwi and mango

17. Cranberry and goat cheese pinwheel sandwich

You will need:

• 2 thin flatbreads
• 1 cup dried cranberries
• 1 cup goat cheese (crumbled)
• ½ cup walnuts (finely chopped)
• ½ cup cream cheese
• ¼ cup green onion (minced)
• 1tbsp fresh rosemary (chopped)
• Salt and ground black pepper, to taste

How to prepare: 

1. Heat a skillet over medium heat. Add walnuts and toast for about five minutes until they turn aromatic.
2. In a mixing bowl, combine cream cheese, walnuts, green onion, goat cheese, rosemary, cranberries, salt, and pepper. Mix until well-combined.
3. Spread an even layer of cream cheese mixture on each flatbread. Roll up each wrap to form a roll. Wrap the roll in cling foil and refrigerate for at least an hour.
4. Once chilled, cut each roll into one-inch-thick slices and pack as a quick cold lunch for children.

18. Greek salad with pita

You will need:

For dressing:

• ¼ cup extra-virgin olive oil
• 1 garlic clove (minced)
• ½ tsp dried oregano
• ¼ tsp Dijon mustard
• ¼ tsp sea salt
• Freshly ground black pepper, to taste

For salad:

• 1 cup cherry tomatoes (halved)
• 1 cup feta cheese (cut into half-an-inch cubes)
• ⅓ cup red onion (thinly sliced)
• ⅓ cup Kalamata olives (pitted)
• ⅓ cup fresh mint leaves
• 1 cucumber (cut into one-fourth-inch thick slices)
• 1 green bell pepper (chopped into one-inch pieces)

How to make: 

1. On a platter, arrange cucumber, green pepper, cherry tomatoes, feta cheese, red onions, and olives. Set it aside.
2. Mix olive oil, garlic, oregano, mustard, salt, and pepper in a mixing bowl. Pour this dressing over the veggies.
3. Sprinkle oregano and garnish with mint leaves. Serve with whole grain pita slices and unsweetened Greek yogurt.

19. Ham, cheese, and lettuce croissant sandwich

You will need:

• 4 mini croissants (cut lengthwise in half)
• 30g light Swiss cheese (cut into thick slices)
• 4 slices deli smoked lean ham
• 1 lettuce leaf (cut into four pieces)
• 2tsp Dijon mustard
• 1tbsp cheese spread

How to prepare: 

1. Mix cheese spread and mustard in a bowl. Spread this mix evenly onto the cut sides of the croissants.
2. Place ham, Swiss cheese slice, and lettuce. Cover with the top part of the croissant to complete the sandwich.
3. To make the lunch healthier, serve the croissant with fresh avocado salad and a small bowl of mixed tropical fruits garnished with toasted almonds and raisins.

20. Tempeh Banh Mi

You will need:

• 1 long French-style baguette (divided into four pieces)
• 1 cup cabbage (shredded)
• 1 cup carrot (shredded)
• 1 cup cilantro leaves
• 1 cup tempeh (cut into one-fourth-inch thick slices)
• 1 cup water
• ½ cup BBQ sauce
• ½ cup vegan mayonnaise
• ¼ cup pickled jalapenos
• 1 garlic clove (minced)
• ½ tsp ground mustard
• ½ tsp cumin seeds
• ¼ tsp ground pepper
• 1tsp raw sugar
• 1tsp sea salt
• 2 cucumbers (thinly sliced)

How to prepare: 

1. Preheat the oven to 350°F (176°C). Line a baking tray with parchment paper.
2. Mix BBQ sauce with one-fourth cup of water. Marinate the tempeh in the sauce for 20 minutes in the refrigerator.
3. Put half a cup of water, garlic, raw sugar, ground mustard, cumin seeds, sea salt, and ground pepper in a stockpot.
4. Bring this mixture to boil over low heat. Remove from heat and put cabbage and carrot. Let it cool for ten minutes and then refrigerate for 30 minutes.
5. Lay the marinated tempeh slices on a baking tray and bake for 20 minutes, flipping the slices halfway.
6. Meanwhile, spread a tablespoon of mayo on the inside of each side of the baguette bun.
7. Stuff in cabbage and carrot mix, top it with a couple of baked tempeh slices, cucumber, cilantro, and pickled jalapenos.
8. Serve immediately with a drink of your child’s choice or a cup of yogurt smoothie.

21. Greek yogurt cottage cheese salad

You will need: 

• 1 cup cottage cheese
• ½ cup seedless red grapes (halved)
• ½ cup toasted almonds (diced)
• 2 medium stalks celery (diced)
• 1 green onion (thinly sliced)
• 1 cup plain nonfat Greek yogurt
• 2tbsp low-fat milk
• 2tbsp fresh dill (chopped)
• 2tsp honey
• 1tsp Kosher salt
• ½ tsp black pepper

How to prepare: 

1. Put cottage cheese, grapes, celery, green onions, and almonds in a bowl.
2. In a separate bowl, whisk Greek yogurt with milk, honey, salt, and pepper.
3. Pour the Greek yogurt mixture over the cottage cheese mixture and toss to coat. Refrigerate for two hours or overnight.
4. Sprinkle fresh dill and serve with corn chips, whole-grain pita, or as a filling within a tortilla wrap.

22. Grilled lemon-herb chicken and avocado salad

You will need:

• 2½ cups low-sodium chicken broth
• 1 cup boneless, skinless chicken breast (sliced)
• ½ cup barley
• ½ cup  extra-virgin olive oil
• ½ cup lettuce leaves (chopped)
• ½ cup cherry tomatoes (sliced)
• 2 avocados (sliced)
• 1 red onion (halved and thinly sliced)
• 1 small orange bell pepper (sliced)
• 3tbsp fresh parsley (chopped)
• 1tbsp fresh oregano (chopped)
• 1tbsp fresh dill (chopped)
• 1tbsp whole-grain mustard
• 1tsp dried oregano
• Zest and juice of 3 lemons
• Kosher salt and freshly ground black pepper, to taste

How to prepare:

1. Mix three tablespoons of olive oil, half of the lemon zest and lemon juice, oregano, dill, and parsley in a mixing bowl. Mix well until the marinade looks well combined.

2. Place the chicken in a large resealable plastic bag and pour the marinade into it. Refrigerate for 30 minutes.

3. Meanwhile, simmer barley and chicken broth over medium heat in a saucepan. As the mixture simmers, cover the pot, and cook for 35 to 45 minutes. Drain the water and reserve the cooked barley.

4. In a separate bowl, mix the remaining lemon zest and lemon juice with mustard and oregano. Gradually add the remaining olive oil and whisk thoroughly until the ingredients combine. Stir in salt and pepper. The dressing is ready.

5. Remove the chicken from the marinade and season with salt and pepper. Grill on high heat until well charred on both sides.

6. Once done, transfer the chicken to a bowl. Add lettuce, onion, capsicum, and tomatoes. Pour the dressing and toss well to coat everything.

7. Spread chopped lettuce on a plate. Put cooked barley on it and top it with the dressed chicken You can serve it along with chopped bell pepper, onion, cherry tomatoes, or avocado.

References

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Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

     

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients.

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