Easy Lunchbox Ideas and Recipes for Kids

Easy Lunchbox Ideas and Recipes for Kids

Author -  Good Health

We all want to give our kids the best start to 2022 and with the start of the school year looming I’m sure you’re starting to think about what to put into the school lunchbox, right?
After a tough couple of years and being out of practice with school lunch boxes, we all need some new inspiration.

1. Get your veggies covered

It’s super important to encourage your kids to enjoy vegetables so they get all the essential vitamins, minerals and phytonutrients they need for healthy growth. Here’s a fun and easy recipe that freezes well so you can prepare them in advance!

Fritters.png

Veggie Fritters

Ingredients

2 Cups Grated veges such as carrot, kumera, zucchini,  turnip, pumpkin,  parsnip,  onion, potato, corn

1 Egg

2 Tbsp flour (gluten-free, spelt or wholemeal)

 

Method

Mix all of the above in a bowl

Heat olive oil in pan, medium heat

Put dollops of mixture in pan and cook for 2 minutes on each side or until brown.

Drain on paper towel

Great to freeze too

 

2. Get your fruits covered

Kids usually love a piece of fruit. Offer them a different fruit every now and then to keep up the variety. A variety of fruit and vegetables is what feeds good gut bugs (microbiome) and keeps them diverse which in turn keeps little bodies healthy.

• Here are some fruit ideas:

• Homemade seasonal fruit salad

• Frozen blueberries

• Apple slices with peanut or almond butter

• Fruit skewers

• Fruit and vege muffins like zucchini banana muffins or carrot and pineapple muffins

 

Fruit.png

 

3. Get your protein covered

Growing children need protein at every meal.  Protein is the building block of our neurotransmitters like serotonin and dopamine (our happy hormones). Responsible for muscle development and repair, protein is also a good source of iron which growing kids need for energy.

Here are some quick and easy protein ideas: (don’t forget your icepack to keep the lunchbox cool!)

• Chicken drumsticks

• Mini-meatballs

• Good quality sausage pieces, cubed cheese and gherkin on a toothpick

• Tuna mayo or salmon and cream cheese on crackers, sandwiches, pita pockets or wraps with salad

• Refried bean and cheese quesadillas

• Roasted chickpeas

• Tofu

• Boiled eggs, egg roll-ups

• Nori seaweed snacks

 

Eggs.png

 

4. Get your healthy fats covered

Our kids’ brains are developing super-fast and need all the help they can get. This is where healthy fats come in. Fats help with brain development (especially Omega 3’s), they fuel the body, giving energy and they help our kiddo’s feel full.

Here are some ideas to incorporate healthy fats into the lunch box;

• Avocado

• Nuts and seeds like trail mix, homemade muesli bars or bliss balls

• Chia seed pudding

• Full-fat sugar-free yogurt or coconut yogurt

• Coconut flakes

• Eggs

• Oily fish like tuna, salmon or sardines. Try a small amount mixed into cream cheese, sugar-free mayo or hummus to start with, then add to a wrap/sandwich with cheese and salad.

 

Avocado.png

 

5. Something sweet

Most kids like to have something sweet in their lunchbox and with a little prep you can add some yummy healthy alternatives to packaged junk.

• Bliss balls

• Full-fat sugar-free yogurt with fruit and honey

• Homemade mini-muffins

• Homemade pikelets or pancakes

• Dried fruit occasionally

Cookies.png

Banana Oat Cookies

Ingredients

2 medium bananas
1 Cup oats
½ tsp baking soda
Add your choice of one of the following:
¼ Cup sultanas
¼ Cup chopped dark chocolate
¼ Cup of mixed seeds
¼ Cup of chopped dates

 

Method

Pre-heat oven to 180 degrees and line a baking tray with baking paper

Mash up bananas

Mix in remaining ingredients

Put dessert-spoon size dollops on baking paper

Bake for 10 to 15 mins depending on your oven.

 

So, with a little preparation you can ease back into the school year knowing that you’ve got lunchboxes covered.


Top Prep Tips:

• Plan ahead so shopping is easy

• Do a batch cooking session of things that can freeze well like muffins, fritters, meatballs etc

• Get the kids involved so they are more likely to eat their lunch

• Make up lunchboxes the night before to save time and stress in the morning

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Easy Lunchbox Ideas and Recipes for Kids

We all want to give our kids the best start to 2022 and with the start of the school year looming I’m sure you’re starting to think about what to put into the school lunchbox, right? After a tough couple of years and being out of practice with school lunch boxes, we all need some new inspiration.

1. Get your veggies covered

It’s super important to encourage your kids to enjoy vegetables so they get all the essential vitamins, minerals and phytonutrients they need for healthy growth. Here’s a fun and easy recipe that freezes well so you can prepare them in advance!

Fritters.png

Veggie Fritters

Ingredients

2 Cups Grated veges such as carrot, kumera, zucchini,  turnip, pumpkin,  parsnip,  onion, potato, corn

1 Egg

2 Tbsp flour (gluten-free, spelt or wholemeal)

 

Method

Mix all of the above in a bowl

Heat olive oil in pan, medium heat

Put dollops of mixture in pan and cook for 2 minutes on each side or until brown.

Drain on paper towel

Great to freeze too

 

2. Get your fruits covered

Kids usually love a piece of fruit. Offer them a different fruit every now and then to keep up the variety. A variety of fruit and vegetables is what feeds good gut bugs (microbiome) and keeps them diverse which in turn keeps little bodies healthy.

• Here are some fruit ideas:

• Homemade seasonal fruit salad

• Frozen blueberries

• Apple slices with peanut or almond butter

• Fruit skewers

• Fruit and vege muffins like zucchini banana muffins or carrot and pineapple muffins

 

Fruit.png

 

3. Get your protein covered

Growing children need protein at every meal.  Protein is the building block of our neurotransmitters like serotonin and dopamine (our happy hormones). Responsible for muscle development and repair, protein is also a good source of iron which growing kids need for energy.

Here are some quick and easy protein ideas: (don’t forget your icepack to keep the lunchbox cool!)

• Chicken drumsticks

• Mini-meatballs

• Good quality sausage pieces, cubed cheese and gherkin on a toothpick

• Tuna mayo or salmon and cream cheese on crackers, sandwiches, pita pockets or wraps with salad

• Refried bean and cheese quesadillas

• Roasted chickpeas

• Tofu

• Boiled eggs, egg roll-ups

• Nori seaweed snacks

 

Eggs.png

 

4. Get your healthy fats covered

Our kids’ brains are developing super-fast and need all the help they can get. This is where healthy fats come in. Fats help with brain development (especially Omega 3’s), they fuel the body, giving energy and they help our kiddo’s feel full.

Here are some ideas to incorporate healthy fats into the lunch box;

• Avocado

• Nuts and seeds like trail mix, homemade muesli bars or bliss balls

• Chia seed pudding

• Full-fat sugar-free yogurt or coconut yogurt

• Coconut flakes

• Eggs

• Oily fish like tuna, salmon or sardines. Try a small amount mixed into cream cheese, sugar-free mayo or hummus to start with, then add to a wrap/sandwich with cheese and salad.

 

Avocado.png

 

5. Something sweet

Most kids like to have something sweet in their lunchbox and with a little prep you can add some yummy healthy alternatives to packaged junk.

• Bliss balls

• Full-fat sugar-free yogurt with fruit and honey

• Homemade mini-muffins

• Homemade pikelets or pancakes

• Dried fruit occasionally

Cookies.png

Banana Oat Cookies

Ingredients

2 medium bananas
1 Cup oats
½ tsp baking soda
Add your choice of one of the following:
¼ Cup sultanas
¼ Cup chopped dark chocolate
¼ Cup of mixed seeds
¼ Cup of chopped dates

 

Method

Pre-heat oven to 180 degrees and line a baking tray with baking paper

Mash up bananas

Mix in remaining ingredients

Put dessert-spoon size dollops on baking paper

Bake for 10 to 15 mins depending on your oven.

 

So, with a little preparation you can ease back into the school year knowing that you’ve got lunchboxes covered.


Top Prep Tips:

• Plan ahead so shopping is easy

• Do a batch cooking session of things that can freeze well like muffins, fritters, meatballs etc

• Get the kids involved so they are more likely to eat their lunch

• Make up lunchboxes the night before to save time and stress in the morning

Easy Lunchbox Ideas and Recipes for Kids

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