Making sure your kids have healthy lunches is important for their growth and energy throughout the day. Here are 15 great options that are not only nutritious but also delicious and easy to prepare.
Contents
- 1 Veggie-Packed Pasta Salad
- 2 Chicken and Avocado Wraps
- 3 Quinoa and Black Bean Salad
- 4 Mini Whole Wheat Pita Pockets
- 5 Greek Yogurt and Fruit Parfait
- 6 Homemade Chicken Nuggets
- 7 Veggie and Cheese Quesadilla
- 8 Tuna Salad with Crackers
- 9 Peanut Butter and Banana Sandwich
- 10 Baked Sweet Potato Fries
- 11 Veggie and Hummus Bento Box
- 12 Apple and Cheese Slices
- 13 Spinach and Cheese Stuffed Mini Peppers
- 14 Whole Wheat Pancakes with Berries
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Veggie-Packed Pasta Salad
Veggie-packed pasta salad is a colorful and nutritious lunch option. To prepare, cook 2 cups of whole-grain pasta until al dente and rinse with cold water. In a large bowl, mix the pasta with 1 cup of cherry tomatoes, 1 diced bell pepper, 1/2 cup of cucumbers, and 1/2 cup of shredded carrots. Add 1 cup of shredded chicken for extra protein, and toss with 1/4 cup of olive oil and 2 tablespoons of red wine vinegar. This dish is perfect for meal prep, as it tastes even better the next day. It’s loaded with fiber, vitamins, and protein, making it a filling and healthy lunch for kids.
Chicken and Avocado Wraps
Chicken and avocado wraps are both filling and nutritious. Start by grilling 1 chicken breast, slicing it thinly, and placing it in the center of a whole-grain tortilla. Add half of a mashed avocado, a few leaves of lettuce, and a sprinkle of sea salt. Roll the tortilla tightly and slice it in half. The healthy fats from the avocado and protein from the chicken make this wrap a well-balanced meal that will keep kids energized. It’s an easy-to-make, portable lunch that can be customized with additional veggies.
Quinoa and Black Bean Salad
Quinoa and black bean salad is a protein-packed, plant-based meal. Cook 1 cup of quinoa and let it cool. In a large bowl, combine the quinoa with 1 cup of black beans, 1/2 cup of corn, 1 diced tomato, and the juice of 1 lime. Season with a pinch of salt and pepper, and add a drizzle of olive oil for extra flavor. This salad is not only rich in protein and fiber but also visually appealing with its vibrant colors. It’s an easy and nutritious lunch that kids will love.
Mini Whole Wheat Pita Pockets
Mini whole wheat pita pockets are perfect for a quick, hands-on lunch. Cut whole wheat pitas in half and fill them with 1/4 cup of hummus, 1/4 cup of shredded carrots, cucumber slices, and 2 tablespoons of grilled chicken. The combination of fiber from the whole grains and protein from the chicken and hummus makes this a balanced, healthy option. These pita pockets are ideal for little hands and can be made in advance for easy meal prep. They’re also versatile, allowing you to switch up the fillings based on your child’s preferences.
Greek Yogurt and Fruit Parfait
Greek yogurt and fruit parfait is a delicious, naturally sweet lunch that’s high in protein. In a small jar or cup, layer 1 cup of plain Greek yogurt, 1/2 cup of fresh berries, and 2 tablespoons of granola. Repeat the layers until the jar is full. The yogurt provides essential calcium and protein, while the berries add fiber and antioxidants. This parfait is easy to assemble and can be packed for school lunches or enjoyed at home. It’s a healthy, dessert-like meal that kids will love without the added sugars.
Homemade Chicken Nuggets
Homemade chicken nuggets are a healthier alternative to fast food versions. Cut 2 chicken breasts into bite-sized pieces, and coat them in a mixture of 1/2 cup of whole wheat breadcrumbs and 1/4 cup of grated Parmesan cheese. Bake at 400°F for 20 minutes, flipping halfway through. These nuggets are packed with protein and can be served with a side of veggies or sweet potato fries. They’re baked, not fried, making them lower in fat and perfect for kids who love finger foods.
Veggie and Cheese Quesadilla
Veggie and cheese quesadillas are a tasty and nutritious lunch option. Spread 1/2 cup of shredded low-fat cheese on a whole-grain tortilla, and top with 1/4 cup of diced bell peppers, 1/4 cup of spinach, and 1/4 cup of chopped tomatoes. Place another tortilla on top and cook in a skillet until both sides are golden and crispy. Cut into bite-sized pieces for easy eating. These quesadillas are packed with fiber, vitamins, and protein, making them a balanced meal that’s easy to customize with your child’s favorite veggies.
Tuna Salad with Crackers
Tuna salad with whole-grain crackers is a simple and healthy lunch. Mix 1 can of tuna with 2 tablespoons of Greek yogurt, 1 tablespoon of diced celery, and a squeeze of lemon juice. Serve with a side of whole-grain crackers for dipping. Tuna is rich in omega-3 fatty acids, which are great for brain development, and Greek yogurt adds a creamy texture while keeping the dish light. This lunch is high in protein and fiber and can be prepared in minutes.
Peanut Butter and Banana Sandwich
Peanut butter and banana sandwiches are a classic and nutritious lunch option. Spread 2 tablespoons of natural peanut butter on 2 slices of whole-grain bread. Layer with thin slices of a banana, and close the sandwich. Peanut butter is packed with protein and healthy fats, while the banana provides potassium and natural sweetness. This sandwich is simple to prepare and offers a balanced mix of carbs, fats, and protein. It’s a great energy-boosting lunch that kids will love.
Baked Sweet Potato Fries
Baked sweet potato fries are a fun, healthy side dish. Slice 2 sweet potatoes into thin strips, toss with 1 tablespoon of olive oil, and sprinkle with 1/2 teaspoon of sea salt. Bake at 425°F for 25-30 minutes, flipping halfway through, until crispy. Sweet potatoes are rich in vitamins A and C, and baking them keeps the fat content low. Pair these fries with a protein like chicken nuggets or grilled fish for a balanced meal. They’re a tasty and nutritious alternative to regular fries.
Veggie and Hummus Bento Box
A veggie and hummus bento box is a vibrant and nutritious lunch option. Fill a box with sliced bell peppers, cucumbers, cherry tomatoes, baby carrots, and a small container of hummus. The colorful veggies provide a variety of vitamins and antioxidants, while the hummus adds protein and healthy fats. This easy-to-assemble box is perfect for a healthy lunch on the go. It’s fun to eat and packed with nutrients that will keep kids full and energized throughout the day.
Apple and Cheese Slices
Apple and cheese slices are a quick, balanced snack that kids love. Slice 1 apple and pair it with 1 ounce of low-fat cheese cubes. Apples are high in fiber and vitamins, while cheese provides protein and calcium. This combination is both satisfying and nutritious, making it a perfect addition to lunchboxes. It’s also easy to prepare and ensures kids get a good mix of carbs, fats, and protein.
Spinach and Cheese Stuffed Mini Peppers
Spinach and cheese stuffed mini peppers are both delicious and nutritious. Cut 8 mini bell peppers in half and remove the seeds. Fill them with a mixture of 1/2 cup of cooked spinach and 1/4 cup of low-fat cheese. Bake at 375°F for 15 minutes, or until the cheese is melted and bubbly. These peppers are rich in vitamins and calcium and make for a fun finger food that kids can enjoy.
Whole Wheat Pancakes with Berries
Whole wheat pancakes with berries are a wholesome and delicious lunch. Prepare a batch of pancakes using 1 cup of whole wheat flour, 1 egg, and 1 cup of milk. Top with 1/2 cup of fresh berries and a drizzle of honey. The whole wheat flour adds fiber, and the berries provide antioxidants and vitamins. These pancakes are a sweet, healthy treat that kids will love for lunch or even as a snack.
This article originally appeared on RetailShout.
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