10 Quick and Easy Lunch Recipes for Kids

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Every parent knows the daily challenge of packing lunch for kids all too well. The struggle to make some great kid lunch box recipes and balance nutrition with tiffin items, like paneer that kids want to eat, as well as their dislikes, can become a stressful ordeal, especially when dealing with picky eaters.  Additionally, avoiding certain foods is crucial as they can sometimes lead to food poisoning. Add in the whirlwind of a hectic lifestyle; finding time to whip up something nutritious and exciting often feels impossible.

We understand that, as parents, your top priority is ensuring your kids get the essential nutrients they need to grow strong and healthy. But keeping lunch ideas fresh, fun, and appealing can be challenging, especially when working with limited time and ingredients.

If you don’t have much time, you want to pack lunches that satisfy your child’s taste buds, and while some may enjoy poultry options, others may love peanut butter sandwiches or soups packed in a thermos to keep them energised and focused throughout the day.

And let’s be honest, who doesn’t love a lunch that’s easy to prepare and pleases the entire family? Maybe some idli with chutney or onion raita, or poriyal? If even these sound too much, we have curated ten kid-friendly lunch recipes that check all the boxes for a perfect Monday meal, with ideas extending through Friday. So, let’s dive into these delicious and nutritious lunch ideas that your kids—and you—will love!

What is the importance of healthy and easy lunches for kids?

Providing healthy and easy lunch box recipes is vital to their growth and development. Nutritious meals contribute substantially to their physical development, cognitive abilities, concentration levels and overall well-being.

Let’s dive into the importance of nutritional requirements for kids, balancing taste and nutrition, and getting a healthier body.

Nutritional requirements for kids

A child’s diet should be balanced: carbohydrates, protein, fats, vitamins, and minerals. Each of these nutrients plays a crucial role in their growth and development. Let’s check:

Balancing taste and nutrition

Taste is as important as nutrition when it comes to children’s food. Kids’ recipes should be presented attractively and contain various flavours, making it exciting for your child to eat and explore different textures. At the same time, ensuring they get the appropriate nutrients from different food groups is crucial. Paying attention to this balance makes mealtime enjoyable while promoting health and growth.

Gaining a healthier body

Nutrition is equally important as eating and gaining a healthier body through proper nutrition is vital for children’s overall well-being. A balanced diet fuels their physical growth and strengthens their immune systems, helping them ward off illnesses. Establishing healthy eating habits early on can prevent future health issues like obesity and diabetes while also boosting their mood, energy, and focus. You’re laying the groundwork for your child’s more robust, healthier future by prioritising nutritious meals.

What recipes you can try for your kids?

When it comes to kids, it is a thoughtful process to design both easy, tasty and fulfilling recipes. We have covered ten delicious yet easy kids’ lunch box recipes to change your little ones’ eating game forever. Let’s check:

1. Veggie wraps

 

Kids often enjoy finger foods, and vegan veggie wraps are a colourful and inviting way to pack nutrition. They’re a versatile option, and you can switch the vegetables according to your kid’s preference or seasonal availability. Our version will use wholesome whole wheat tortillas stuffed with a vibrant medley of bell peppers, lemon juice, carrots, and cucumber. The vegetables are tossed in a mild mayonnaise and honey mustard dressing, making them creamy and flavourful. These wraps are filling and provide an excellent source of vitamins and fibre, taking just 15 mins to prepare.

Ingredients for veggie wraps:

• 4 Whole Wheat Tortillas
• 1/2 Red Bell Pepper, thinly sliced
• 1/2 Green Bell Pepper, thinly sliced
• 1 Carrot, julienned
• 1 Cucumber, julienned
• Lemon juice
• Lettuce leaves
• 4 Tablespoons Mayonnaise
• 1 Teaspoon Honey Mustard
• Salt to taste

Instructions for veggie wraps:

Start by mixing the mayonnaise and honey mustard in a bowl. Then, add all your vegetables to this mixture and stir until well-coated. Now place a tortilla on a flat surface, lay down some lettuce, and top it up with the prepped veggies. Roll the tortilla tightly and secure it with a toothpick if needed. Repeat with remaining tortillas. The veggie wraps are now ready to be packed!

2. Cheese & veggie quesadillas

 

Everyone loves gooey cheese, and quesadillas are a great way to combine it with crunchy veggies, including crisp celery, for a delicious lunch box treat. This flavourful Mexican dish requires a few simple ingredients and can be made beforehand. Our quesadillas will be stuffed with colourful bell peppers, sweet corn, and a generous handful of cheddar cheese. The cheese provides a good source of calcium, which is crucial for children’s bone health, while the vegetables add dietary fibre and vitamins.

Ingredients for cheese and veggie quesadillas:

• 4 Tortillas
• 1/2 Red Bell Pepper, chopped
• 1/2 Green Bell Pepper, chopped
• 1/2 Cup Sweet Corn
• 1 Cup Grated Cheddar Cheese
• Salt and Pepper to taste
• Butter for Cooking

Instructions for cheese and veggie quesadillas:

Saute the bell peppers and sweet corn with some butter until slightly soft, then season with salt and pepper. Place a tortilla on a flat surface, spread some of the sautéed veggies, and sprinkle a generous amount of cheese. Cover with another tortilla. Cook the quesadilla in a non-stick pan with butter until golden and crispy on both sides. Slice into wedges before packing.

3. Spinach grilled cheese sandwich

 

Indulge your child’s love for cheese while packing those essential nutrients with a spinach grilled cheese sandwich. These sandwiches are simple yet satisfying, with the richness of the cheese perfectly complementing the spinach’s slight bitterness. Whole wheat bread adds extra fibre to this meal. The addition of spinach brings in iron and folate, which is beneficial for kids. It’s the perfect way to sneak in greens if your child is not a fan.

Ingredients for spinach grilled cheese sandwich:

• 4 Slices of Whole Wheat Bread
• 1 Cup Baby Spinach
• 1/2 Cup Grated Cheddar Cheese
• A Pinch of Garlic Powder
• Butter for Cooking

Instructions for spinach grilled cheese sandwich:

Lightly sauté the spinach just until it begins to wilt. Place a slice of bread on a flat surface, add some sautéed spinach, sprinkle some garlic powder, and top it off with cheese. Close it with another slice of bread. Cook the sandwich in a pan with butter until browned on both sides. Serve these hearty spinach grilled cheese sandwiches after cutting them into triangles or rectangles.

4. Vegetable fried rice

 

If your kids enjoy rice or South Indian cuisine, rasam rice, biryani, and vegetable fried rice are some good options.  Vegetable fried rice is a healthy Indian recipe that most kids love. This dish is a colourful mix of vegetables and stir-fried rice in minimal sauce, appealing to those who enjoy North Indian flavours. An assortment of veggies adds to the nutritional value while retaining the dish’s deliciousness. Vegetable fried rice is among the best rice recipes and a great way to use leftover rice and vegetables from the fridge.

Ingredients for vegetable fried rice:

• 2 Cups Cooked Basmati Rice
• 1 Carrot, chopped
• 1/2 Bell Pepper, chopped
• 1/2 Cup Frozen Green Peas
• 2 Tablespoons Soy Sauce
• 1 Teaspoon Vinegar
• Salt and Pepper to taste
• 2 Tablespoons Cooking Oil

Instructions for vegetable fried rice:

In a pan, heat oil and saute the vegetables, including delicious gobi, until lightly crunchy. Then, add cooked rice, soy sauce, vinegar, salt, and pepper. Stir fry until everything is well mixed and heated thoroughly. Let the fried rice cool down before packing it in a lunch box. Serve it plain, or pair it with some smartly packed tomato ketchup for dipping.

5. Pasta salad with pesto and veggies

 

This pasta salad with fresh veggies and homemade pesto, along with a delicious chicken salad, will make your child’s lunchtime a delightful affair. You can control the quality and quantity of ingredients here by making a fresh batch of pesto at home without any preservatives. The pasta provides carbs, the pesto brings in a good dose of healthy fats from the walnuts, and the veggies contribute to the fibre content. This dish will keep your child satiated for a long time.

Ingredients for pasta salad with pesto and veggies:

• 2 Cups Cooked Pasta
• 1 Cup Chopped Vegetables (bell peppers, cherry tomatoes, cooked sweet corn)
• 1/4 Cup Pesto Sauce
• Salt and Pepper to taste

Instructions for pasta salad with pesto and veggies:

Cook Pasta until al dente according to packet instructions. Combine cooked pasta, fresh crunchy veggies, and pesto sauce in a bowl. Toss until everything is well combined. Adjust seasoning according to your child’s palate. The pasta salad is ready to be enjoyed. Note: This dish can be assembled in under 10 minutes if the pesto sauce is made beforehand.

You can also read about paste salad with charbroiled bell peppers.

6. Mini quiches with vegetables

 

Indulge your little one with these mini quiches of colourful veggies and eggs. It’s like a pie, where the crust is replaced with bread slices and filled with a delightful mix of veggies and eggs. They are petite, easy to eat, and nutritious at the same time. Add any vegetables your child likes or some chopped ham for those non-veg lovers. These mini quiches are adorable, portable, and kid-friendly, ticking all the right boxes for a lunchbox meal!

Ingredients for mini quiches with vegetables:

• 6 Whole Wheat Bread Slices
• 1 Bell Pepper, finely chopped
• 2 Eggs
• 1/4 Cup Milk
• 1/4 Cup Grated Cheese
• Salt and Pepper to taste

Instructions for mini quiches with vegetables:

Flatten out the bread slices and press them into the greased cups of a muffin pan to create a crust. Whisk together eggs, milk, bell pepper, cheese, salt, and pepper and pour into each bread crust. Bake in a preheated oven until the eggs are set. Cool before packing the mini quiches into your child’s lunch box.

7. Chicken and rice burritos

 

Who can resist a warm, delicious burrito? These burritos are a great way to pack protein into your kid’s lunch box. They are made with seasoned chicken and rice and rolled up in a soft tortilla. Parents can use leftover grilled or roast chicken in this recipe and any veggies that kids like. For a vegetarian option, swap chicken with beans. You can also include some sour cream, guacamole or salsa as sides for a more filling meal.

Ingredients for chicken and rice burritos:

• 4 Tortillas
• 1 Cup Cooked Chicken, shredded
• 1 Cup Cooked Rice
• 1/4 Cup Grated Cheddar Cheese
• 2 Tablespoons Taco Sauce
• Salt to taste

Instructions for chicken and rice burritos:

On each tortilla, sprinkle a layer of cheese, then top with chicken, rice, taco sauce, and salt. Fold two opposite sides of each tortilla over the filling and then fold the other sides over, forming neat little packets. Grill on a pan with butter until crispy. Once cooled, slice into halves, and the burritos are ready to light up your little one’s day!

You can also check out the chicken burrito recipe here.

8. Falafel pita pockets

 

Packing an exotic dish in your kid’s tiffin box certainly surprises them! Try out these falafel pita pockets that are full of Middle Eastern flavours. These stuffed pitas are fun to eat and aren’t messy. You can wrap the homemade falafels in aluminium foil for convenience, along with fresh vegetables for the extra crunch. You can also include a little tzatziki or hummus for a full Mediterranean experience, or even add a delicious paratha on the side!

Ingredients for falafel pita pockets:

• 4 Mini Pitas
• 12 Falafels, homemade
• Lettuce leaves
• Sliced Tomatoes and Cucumbers
• Tzatziki Sauce

Instructions for falafel pita pockets:

Slice the mini pitas in half to form pockets. Inside each pocket, layer lettuce leaves, sliced tomatoes, cucumbers, and a sprinkle of oregano. Add the homemade falafels and drizzle tzatziki sauce over them. If your child likes hummus, you could add that too. Serve these falafel pita pockets as such, or cut them into smaller pieces for easier handling.

9. Zucchini tots

 

These zucchini tots are a delightful way to incorporate greens into your kid’s lunch box. These cute, bite-sized treats are crispy outside with a soft and flavourful inside. The grated zucchini is seasoned, mixed with bread crumbs and cheese, and baked to golden perfection. You can experiment with any other vegetables of choice as well. They can be enjoyed as is or with some mild sauce.

Ingredients for zucchini tots:

• 1 Large Zucchini, grated
• 1 Egg
• 1/4 Cup Bread Crumbs
• 1/4 Cup Grated Cheese
• Salt and Pepper to taste

Instructions for zucchini tots:

Squeeze all the water out of the grated zucchini. Then mix it with the egg, bread crumbs, cheese, salt, and pepper until well combined. Shape into tiny tots and bake in a preheated oven until golden and crispy. Allow them to cool before packing, and your delicious, homemade zucchini tots are ready to be put in the lunch box!

10. Rainbow fruit salad

 

Celebrate the natural colours of fruits with a vibrant and appealing rainbow fruit salad. It is visually attractive and brimming with vitamins, fibre and hydration! Use a variety of colourful fruits like strawberries, oranges, pineapples, kiwis, and blueberries to create the rainbow. Add a mild honey-lime dressing to make the fruit salad more flavourful. A dollop of Greek yoghurt or cottage cheese can add a fun twist to the regular fruit salad.

Ingredients for rainbow fruit salad:

• Strawberries
• Oranges
• Pineapple
• Kiwi
• Blueberries
• 1 Tablespoon Honey
• Juice of Half a Lime

Instructions for rainbow fruit salad:

Slice all the fruits and arrange them in a large serving dish according to the rainbow colours. In a separate bowl, stir honey and lime juice until thoroughly combined. Drizzle this over the fruits before packing them into lunch boxes. Your colourful and refreshing rainbow fruit salad is now ready to be packed!

Wrap up

Keeping children happy and healthy with their kids’ lunchboxes may seem monumental, but it becomes much more manageable with a little creativity and a lot of love. The recipes in this blog are just a starting point for a kid’s lunchbox—a combo of nutritious sabzi, including curd rice with ghee, capsicum, and dal, along with fun options—you can adapt and experiment based on your child’s preferences. The secret to success lies in presenting familiar foods, like curd rice, in fun, colourful ways that entice kids while ensuring they get the nutrition they need.

These delicious and healthy recipes for any kids lunch box will make them love eating. Whether you’re looking for a guide on vegetarian dishes, indian sweets, or desserts, we have got you covered.

For more such recipes, visit our website.

Frequently Asked Questions

How can I make lunchtime more fun for my kids?

Change the shapes, colours and types of foods you pack to make lunchtime more engaging. Using cookie cutters to shape sandwiches, adding colourful fruits as a side dish, baby corn, and veggies, and including a surprise like a mini treat or a cute note can turn lunchtime into fun!

What are some tips for packing a healthy and balanced lunch?

Ensure that the lunch box includes a serving of protein (meats, eggs, dairy, or legumes), carbohydrates (whole grain bread, rice, or pasta), and fruit and vegetables. Vary the ingredients and introduce new foods gradually to keep the balance. Always pack foods that are suitable for safe storage without refrigeration.

How can I encourage my child to try new foods?

Encouraging your child to try new foods can be fun and gradual. Start by introducing small portions of new foods alongside their favourite dishes. This way, the unfamiliar doesn’t feel overwhelming. Make mealtime an adventure by involving them in the food preparation, whether picking out fruits and vegetables at the store or helping with simple tasks in the kitchen.

What should I do if my child is a picky eater?

If your child is a picky eater, it is important to remain calm and patient. Avoid pressuring them to eat, which can create negative associations with mealtime. Instead, offer a variety of foods consistently and allow them to choose what they want to eat. Giving them a sense of control, like letting them pick between two healthy options, can help. Keep mealtime stress-free and maintain a positive attitude around food.