30+ Healthy And Delicious School Lunch Ideas For Kids
Pack your child a delicious lunch box, and be sure it will not come back full.
Dina Totosegis is a registered dietitian specializing in pediatrics. She has graduated from McGill University with Bachelors in Physiology as well as Dietetics and Human Nutrition. She started working in wellness clinics and fitness clubs in Montreal, Canada, and Austin, US, helping individuals establish a healthy way of life through nutritious food, an active lifestyle, and a positive mindset.
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Healthy school lunch ideas for kids need not be boring. Lunch is an essential part of the diet that fulfills children’s energy and nutrient requirements. However, many children do not eat a balanced meal for lunch because they think healthy food is not tasty.
If children skip lunch, they may not have enough energy to participate in various school activities. Moreover, it might also tempt them to overeat unhealthy after-school snacks (1). Thus, parents need to explore nutritious and innovative school lunch ideas to make children’s lunchtime interesting and ensure complete nutrition.
School Lunch Ideas For Children
1. Grilled chicken and veggie wrap
Grilled chicken shreds mixed with sautéed veggies make quite a yummy filling. You can stuff this filling in whole wheat, millet, or spinach tortilla wrap and add lettuce, low-fat cheese or mayo, and dried herbs to make a sumptuous wrap. Children can carry the wrap to school along with berries and baked sweet potato chips assembled in a personalized bento box.
2. Vegetable and egg muffins
Muffins are an easy-to-carry, quick-to-eat, and versatile food that you can prepare in sweet or savory forms. One wholesome, savory preparation that you can pack for your child’s lunch is a vegetable and egg muffin. These muffins can contain different veggies, such as sweet potatoes, beans, corn, peas with eggs, and dried herbs. Additionally, you can add toasted nuts and seeds to them and make the muffins chunkier and healthier.
3. Grilled tofu and pesto sliders
Tofu is a protein-rich food that can help meet your child’s daily protein needs. To make this sandwich, all you need to do is fill the ciabatta rolls with grilled tofu slices, pesto sauce, sun-dried tomatoes, roasted arugula, bell peppers, and low-fat cheese, and voila! Your sandwich is ready! Pack it in the lunch box with homemade hummus or tomato sauce and some fresh strawberries or a fruit of your child’s choice.
4. Cranberry pinwheel sandwich
Cranberry juice is a common choice for people across ages, but have you tried cranberry pinwheel sandwiches? A cranberry pinwheel sandwich is a unique mix of cranberry sauce with cheese, giving the sandwich a unique mix of sweet, tangy, and cheesy flavors. And the best part is that you can add roasted chicken, turkey shreds, scrambled eggs, or tofu to this sandwich to make it more filling and nutritious. So, experiment with the ingredients and make a personalized cranberry pinwheel sandwich for your child.
5. Hummus with pita bread
Hummus is a low-fat, high-protein, and high-fiber dip made with chickpeas. Pack this nutritious dip with toasted pita bread, boiled eggs, thinly sliced cucumber pieces, apple, carrot, and a bottle of homemade mint-infused water. Alternatively, you can pack fish fingers, zucchini chips, or baked sweet potato balls with hummus and pita bread to give your child a delicious and healthy lunch.
6. Egg fried rice
Egg fried rice is a quick-to-make, versatile dish that children can eat at home or easily carry to school in a lunch box. You can use several ingredients of choice and tweak the classic fried rice recipe to prepare a personalized version of the dish. Different seasonal vegetables, such as arugula, parsnip, and French beans with dried herbs and sesame seeds, are good choices to make the dish nutritious.
7. Falafel with vegetable sauce
Falafels are small, round, fried balls mostly made with ground chickpeas. However, you can make several different variants using broad beans or a mix of chickpeas and broad beans with vegetables, such as onions, tomato, corn, green peas, mushroom, and dried herbs. The best part is that you can ditch frying and bake falafel to raise the dish’s nutritional quality.
8. Pesto pasta
Pasta is a traditional Italian dish you can prepare as per your child’s liking. Pesto pasta is one flavorful dish children can carry for school lunch. Garlic, olives, parmesan cheese, basil, and pine nuts are common pesto sauce ingredients that add flavor and nutrients to the dish. You can further raise the dish’s nutritional value by adding veggies and a protein source, such as soya nuggets, tofu, chicken, or egg.
9. Pita pockets with buttermilk
Pita pockets are a popular on-the-go food that children like to eat. You can pack this delicious food for your child’s school lunch with beverages, such as buttermilk. Ensure the pita pockets you make are nutritious by adding different ingredients such as chicken with dried herbs, yogurt dip, and seeds.
10. Spinach and cheese stuffed paratha (Indian flatbread)
Paratha is a staple Indian food that people enjoy eating across meals with curries, dips, pickles, and plain or seasoned curd. You can make paratha using single or combination vegetables with other ingredients such as spinach and cottage cheese. Chop baby spinach, mix it with cottage cheese and seasoning, and prepare a delicious paratha for your child’s school lunch.
11. Boiled eggs, cheese sandwich, and red grapes
A cheese sandwich is an all-time favorite of children. You can club this classic sandwich with boiled eggs and red grapes to make an easy-to-carry, delicious school lunch combo. Alternatively, you may serve a cheese sandwich with baked fish fingers and homemade garlic mint dip.
12. Pearl couscous with chickpeas and tomatoes
Couscous is a type of pasta made with semolina. You can use it to prepare different sweet and savory dishes. What’s best is that most of these dishes can be relished cold, and hence, are a good addition to your child’s school lunch. Pearl couscous with chickpeas and tomatoes is one cold lunch idea you should give a try. It involves mixing couscous with cooked chickpeas, tomatoes, and other ingredients, such as onions and Feta cheese.
13. Mac and cheese with veggies
Mac and cheese is a cheese-loaded, gooey dish loved by children and adults alike. Make this traditional dish nutritious by choosing healthier ingredients such as low-fat cheese and macaroni made of whole wheat. Additionally, you can add some vegetables and soya granules to enhance the dish’s taste, texture, and nutritional value.
14. Burrito with guacamole
Burrito is a classic Mexican dish prepared by wrapping a savory filling in a tortilla wrap. Usually, the filling is made with protein-rich foods, such as eggs, chicken, turkey, or beef mixed with various ingredients, such as lettuce, tomatoes, cooked beans, cheese, salsa, and seasonings. However, you can replace the ingredient and customize the burrito as per your eating habits. Guacamole, eggplant hummus, and lemon-herb white bean dip are a few flavorsome dips you can pack with a burrito to prepare a surprise school lunch for children.
15. BBQ chicken burger
Generally, a BBQ chicken burger has burger buns stuffed with a grilled chicken patty that’s layered with other ingredients, such as BBQ sauce, lettuce, onion rings, tomato slices, and seasonings. However, you can change the ingredients to make a BBQ chicken burger of your child’s choice.
16. Blueberry cream bagel sandwich with nuts and Greek yogurt
Blueberry is a nutrient-rich fruit that adds color and flavor to food. Besides, it offers certain compounds, such as anthocyanins, which promote long-term health (2). So, if you haven’t already, introduce your child to the goodness of blueberries through a blueberry bagel sandwich.
To make the sandwich, layer a bagel with cream cheese and thinly sliced blueberries. Then, cover it with another bagel. Ta-da, the sandwich is ready! Next, put the sandwich in your child’s lunchbox and add accompaniments, such as mixed nuts and a cup of low-fat, unsweetened Greek yogurt.
17. Pasta salad
Pasta with sauce is a common dish that your child might have had innumerable times. But have you tried pasta salad yet? If no, cook differently shaped pasta, such as orecchiette, conchiglie, orzo, or fusilli, and mix it with diced avocados, halved cherry tomatoes, boiled corn, sliced romaine lettuce, low-fat mayonnaise, Dijon mustard, apple cider vinegar, and dried herbs. Voila! The salad is ready. Pack it for lunch, and add a handful of nuts and apple slices.
18. Baked fish fingers with mashed potatoes and green peas
Low mercury and fatty fish such as salmon and tuna are good sources of high-quality protein and other essential nutrients, such as DHA and EPA. Make them a part of your child’s weekly meals by trying different recipes. One such delectable fish dish you can pack for your child’s school lunch is baked fish fingers. Since baked fish are generally plain, you can pair them with mashed potatoes, boiled green peas, and homemade tomato sauce.
19. Salmon and smashed cucumber grain bowl
Yet another fish dish that you can pack for your child’s school lunch is salmon and smashed cucumber grain bowl. This refreshing salad dish includes a mix of farro (a grain), salmon fillets, and smashed cucumber with several other ingredients, such as lemon juice and mint. You can find the recipe here.
20. Lean beef and cheese lunchbox muffins
Lean beef and cheese is a delectable combination that is both flavorful and nutritious. You can make several lunchbox muffins by clubbing lean beef and cheese with healthy ingredients, such as veggies, dried herbs, and sesame or flax seeds. Next, pair these muffins with homemade salsa sauce, beetroot mayo dip, or avocado hummus and give your child a wholesome lunchbox dish to relish.
21. Roasted chicken, egg, and cheese croissant sandwich
A croissant is a flaky pastry that’s eaten with a spread. You can use it to make a sandwich that children can have for their school lunch. To make the sandwich, cut a croissant into two halves. Then, layer one half with a cheese slice and top it with roasted chicken. Next, add a layer of fluffy scrambled eggs and place the other half of the croissant on top to make a sandwich. At this point, you can pack the croissant for school lunch or bake it and serve it hot for lunch at home.
22. Italian sub sandwich
A sub sandwich is a quick-to-prepare dish that’s a good choice for packed school lunches as it provides children with various ingredients through one dish. For instance, an Italian sub sandwich can be made with a hoagie roll (a type of bread) stuffed with a filling of different ingredients, such as oregano leaves, rosemary needles, lettuce, cherry pepper, pickled pepperoncini peppers, beefsteak, and provolone cheese. These ingredients make the sub sandwich flavorsome and healthy for children.
23. Mini quiche with beetroot dip
Mix scrambled eggs with goat cheese, dried herbs, and cooked veggies, such as corn, zucchini, broccoli, and mushrooms. Pour this mixture into a muffin tin and bake. Voila! Your mini quiche is ready to pack for lunch. This dish is quick to prepare and quite versatile, letting you play with the ingredients. It means you can make different styles of mini quiche for your child and give them happy surprises occasionally.
24. Apricot jam and bread
Take a multigrain seeded bread slice and spread a layer of apricot jam, low-fat mayo, and almond butter on it. Put another bread slice on top, and your sandwich is ready! Pack this multi-flavored sweet delight for your child’s school lunch. Complete the meal with accompaniments, such as apple, a few pretzels, and black grapes.
25. Omelet in a bun
Bread and omelet is a classic dish that most people relish for breakfast. But you can tweak it and prepare an interesting dish—omelet in a bun. First, cook different vegetables in a pan with cheese, dried herbs, and eggs to make an omelet. Then, tear a bun into halves and stuff it with the omelet, and your omelet in a bun is ready to pack for lunch. Next, add accompaniments, such as a cup of berries, Greek yogurt, and a bottle of homemade lemonade.
26. Meatballs with pasta
Meatballs are a flavorful, chewy, and gooey food that several children love to eat. You can make meatballs using any lean meats, such as chicken and beef. Additionally, you can add pulses, flour, and veggies to make the meatballs more flavorful.
Alternatively, you can make no-meat meatballs using scrambled tofu, cottage cheese, or sprouted pulses. Whichever option you choose to make the meatballs, add them to any pasta recipe and pack the dish for your child’s school lunch.
27. Creamy veggie and lentil curry with rice
Curry with rice is a staple food for several people worldwide. You can make any pulse and veggie curry, such as sambhar (an Indian curry), and pack it for lunch with rice. To ensure that the curry doesn’t spill out of the lunch box, keep its consistency thick, for which you can use low-fat cream. Whatever curry you intend to make, ensure that it contains veggies, pulses, or any other protein source to make the meal wholesome.
28. Baked sweet potato crisps with dip
There will be days when you wouldn’t want to give your child the regular lunch dishes. On such days, try something different, such as sweet potato crisps with homemade dip. Sweet potato crisps are easy to make, nutritious, and filling. Besides, your child can eat them quickly and enjoy some free lunchtime to play with friends. It’s a win-win for you and your child.
29. Baked oaty chicken dippers
Oaty chicken dippers are a delectable food prepared by coating chicken fillets with a mixture of oats, eggs, and seasonings. You can serve this protein-rich dish to your child for lunch with a sauce or dip of their choice. Alternatively, you can keep them as an accompaniment to fried rice or noodles with pesto sauce. Whichever way you use them, chicken dippers are a healthy choice.
30. Dried fruit flapjacks
Flapjacks are a type of baked bars made with rolled oats, fat, and syrup. Most people prefer eating flapjacks for breakfast with milk or as a quick snack, but you can pack it for a child’s school lunch. You can make flapjacks using different ingredients, but making them with dried fruits, oats, seeds, and nuts, makes them more nutritious and, of course, delectable.
31. Mini frittata
Frittata is an easy-to-make, egg-based dish made by baking a mixture of eggs, vegetables, dried herbs, and heavy cream. Generally, people prefer eating frittata for breakfast. However, you can serve this healthy and delicious dish for your child’s lunch as well. Club this dish with toasted ciabatta bread and a dip or a cup of Greek yogurt to make your child’s lunch complete and healthier.
Frequently Asked Questions
1. How do I pack French fries for school lunch?
If you want to keep French fries crispy for school lunch–pack them in a paper or cardboard box so that there is proper ventilation for the steam to be let out. Also, make holes in the box big enough to allow the air to flow and not cool the fries. Wrap the fries lightly to prevent the moisture from building up.
2. Do Lunchables have to be refrigerated?
Most Lunchables have meat products that may spoil when kept at room temperature for a long time. So, it is a good idea to refrigerate them if you want to eat them later.
3. What is a sack lunch?
A sack lunch is a packed lunch that is completely disposable and can be carried to a particular destination, such as school or office. The main items in it may be a vegetarian or non-vegetarian sandwich, a burrito, salad, whole fruit, energy snacks, condiments, paper napkins, and moistened towelettes (3).
4. Can I pack peanut butter for school lunch?
Yes. Peanut butter is a good source of protein and may be packed for school lunch in the form of interesting recipes (4). However, check the school nut-aware policy before sending any food item containing nuts. Many children may be allergic to nuts, so sharing the food may be risky (5).
5. Can I pack Nutella to school?
Yes. You may pack Nutella to school; however, give it in moderation as it contains high amounts of sugar. Also, since Nutella contains nuts, check with the school policy if they allow nuts to school (5).
Knowing nutritious and delicious school lunch ideas for kids can help parents and caregivers give a well-balanced diet for their children. They may not have enough energy to participate in various school activities if they skip lunch. Chicken and veggie wraps, vegetable and egg muffins, grilled tofu and pesto sliders, hummus with pita bread, and egg fried rice are nutritious lunch options for children. You may choose recipes based on their likes and try to avoid making the same recipes every day.
Key Pointers
- If your child enjoys grab-and-go lunches, then this delicious “grilled chicken and veggie wrap” and “pita pockets with buttermilk” recipes are for them.
- There are some quick healthy savory muffins on the list too.
- Our “Italian sub sandwich,” “apricot jam and bread,” and “grilled tofu and pesto slider” recipes guarantee the return of an empty lunch box.
- We have also included fried rice, couscous salad, mac and cheese recipes that you can customize as per your child’s preferences.
References
- Tips to Eat Right at School.
https://www.eatright.org/food/nutrition/eat-right-at-school/tips-to-eat-right-at-school - Berry Health Benefits Network.
http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/blueberry_facts.htm - Sack Lunch Specification.
https://gacc.nifc.gov/nrcc/nrcg/committees/business/toolbox/contracting/SackLunchSpecifications.pdf - Packing a Healthy Lunchbox.
https://www.hsph.harvard.edu/nutritionsource/kids-healthy-lunchbox-guide/ - ALLERGIES AND NUT AWARE SCHOOL POLICY.
https://www.reynellaps.sa.edu.au/uploads/files/nut%20awareness%20policy.pdf
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