Easy, Healthy Lunch Recipes for Kids
With Australia’s childhood obesity rate growing each year, every parent wants to try and give their kid a healthy lunch. It’s easier said than done though. Many mums and dads are full-time workers, constantly on the go between their family, themselves, their job and the household. But providing your children with healthy school lunches every day doesn’t have to be inconvenient.
Below are 5 healthy lunch recipes your kids will actually enjoy eating. Better yet, you won’t be stuck in the kitchen preparing for hours.
These delightful little pita pockets are the perfect substitute for classic sandwiches They can be thrown together in minutes, and make for an easy low-fat option for kids. If you’re wondering what you should put inside them, here are a few ideas:
- Chickpea Heaven: add in baby kale, feta and chickpeas (tossed with a little olive oil and chopped tomato)
- Classic BLT: add in mixed greens, sliced cherry tomatoes and cooked bacon strips
- Pocket Breakfast: add in scrambled eggs and pico de gallo (a type of salsa)
- Meat Mix: add in sliced beef or pork, corn, greens and a squeeze of lime
- PB&J with a Twist: add in peanut butter, sliced strawberries, sliced bananas and some honey drizzle
Mini Spinach and Cottage Cheese Frittatas
A little more time consuming than the previous option, but worth the effort. The mini frittatas are the perfect size for your kid’s petite hands. They are healthy and packed full of all-important greens. All you’re going to need is seven ingredients and a muffin tin to get started.
- Butter (for greasing)
- 85g baby spinach
- 3 large eggs
- 6 tbsp of low-fat cottage cheese
- 3 spring onions, sliced
- Few dashes of dill, roughly chopped
- Fresh nutmeg (for grating)
- Preheat the oven to 180*C fan or 160*C gas. Lightly grease a muffin tin and line it with squares of baking paper to act as muffin cases.
- Place the spinach in a colander in the sink and pour boiling water over it, then leave to drain. Once spinach has cooled, squeeze as much of the liquid out and the roughly chop.
- Beat the eggs and season well. Add the spinach, cottage cheese, spring onions, dill and nutmeg. Then proceed to divide the mixture between the muffin cases. Bake for approx. 18 to 20 minutes, then take them out and leave them to cool before removing from the tin.
NB: Please note that these will keep in an airtight container in the fridge for up to 2 days.
Ham, Beetroot and Salad Wholegrain Wrap
Wraps are another great alternative to sandwiches. They provide a filling meal to a growing boy or girl with the added bonus of tasting great. Even if you have no time in the morning to prepare anything, trust us when we tell you that this particular option will not take long.
- 1 wholegrain wrap
- 1 tbsp of beetroot dip
- 1 small carrot, coarsely grated
- 50g salt-reduced ham
- ½ small cucumber, sliced
- 20g baby spinach, rocket or mixed salad leaves
- Place the wholemeal wrap on a clean work space. Spread the beetroot dip down the middle of the wrap. Then top with carrot, ham, cucumber and spinach.
- Wrap the roll in cling wrap and twist tightly to serve.
Chicken, Avocado and Carrot Rolls
It’s the perfect combination of quick and healthy. With only 15 minutes for prep time, soon your kids will be munching on delicious chicken rolls. For a packed lunch you are going to want to wrap them in cling wrap and twist them to ensure there is no spillage in school bags.
- 75g of low-fat soft cheese
- 3 flour tortillas
- 1 cooked skinless chicken breast, coarsely shredded
- 1 large carrot, grated or shredded
- 1 large avocado, stoned and sliced
- Handful of rocket leaves
- Spread the cheese over the flour tortillas and place the chicken, carrot, avocado and rocket on top of it.
- From there, tightly roll up each of the tortillas. Wrap tightly in cling wrap, twisting the ends firmly to seal, and chill until ready.
- To add to lunchboxes, unwrap and cut each roll into 4 chunks.
Tuna Rice Salad
Now we can’t write about healthy eating without including at least one salad. This lovely tuna rice salad is a rainbow of healthy goodness that will provide your kid exactly what they need to grow big and strong.
- 100g brown basmati rice
- 1 red onion, finely chopped
- 1 tsp of vegetable bouillon
- ½ tsp of dried oregano
- 2 tsp of rapeseed oil (preferably cold-pressed)
- 2 tsp of cider vinegar
- 80g canned corn
- 2 spring onions, chopped
- ½ red capsicum, chopped
- 120g can tuna in spring water
- Place the rice in a medium-sized pan with the onion, bouillon and oregano. Pour in 300mL of water and then bring to a boil. Cover the pan, turn down the heat and simmer for 25 minutes until tender and the water has been absorbed. Meanwhile, mix the oil and vinegar.
- Add in the corn, spring onion, capsicum and tuna to one box. Then spoon the dressing into the box. It will keep in the fridge for two days.
And there you have it—five easy and healthy lunches for kids! These lunches can be quickly thrown together, and will provide your kids with delicious alternatives to some of their old favourites.