As my daughter is about a month away from starting kindergarten, I’m gathering all of my top ideas for what to pack in her lunch box. My plan is to pack her Bentgo kids lunch box, and place it into her PackIt freezable lunch bag, which will keep things cold and provide extra space for more food and her water bottle.
I like to limit refined and added sugars, as well as ultra-processed foods as much as possible. Instead, focusing on the power of fresh fruits, vegetables, protein-rich foods, and healthy fats. You’ll find lots of that in the list below.
Packable and healthy lunch ideas for kids:
- Fresh fruit: Including a variety of fresh fruits in your child’s lunch provides them with essential vitamins, minerals, and fiber. Grapes, strawberries, blueberries, raspberries, watermelon, and kiwi are all great choices, offering a natural sweetness that kids love while supporting their immune system and overall health.
- String cheese or cheese cubes: Cheese is an excellent source of calcium and protein, crucial for growing kids. Opt for cheese made from real milk without added preservatives or artificial ingredients. Better yet, organic cheese is made from milk obtained from cows that have been raised without the use of synthetic hormones, antibiotics, or genetically modified organisms (GMOs). The fun-to-eat string cheese or cheese cubes make for a tasty and nutritious lunchbox addition.
- Sliced apples with nut butter: Apples are packed with dietary fiber and antioxidants, promoting good digestion and heart health. Paired with a quality nut butter like almond or peanut butter, your child gets a satisfying combination of healthy fats and protein to keep them energized throughout the day.
- Banana slices with nut butter: Bananas are rich in potassium, which supports muscle function and electrolyte balance. When combined with nut butter, this snack becomes a delicious treat that will help sustain your child’s energy levels and keep hunger at bay.
- Sliced cucumber: Cucumbers are hydrating and make an excellent choice for a refreshing and crunchy snack. They are also a good source of vitamins and minerals, contributing to your child’s overall well-being. We love them sprinkled with a little sea salt!
- Olives: Olives are a tasty way to add some healthy fats and a burst of flavor to your kid’s lunch. They provide monounsaturated fats that are good for heart health and antioxidants that support the immune system. I would have never guessed that olives would be such a hit amongst kids, but they are certainly one of my daughters favorite foods!
- Pickles: Pickles can add a tangy and crunchy element to your child’s lunch. They contain probiotics, supporting good gut health.
- Sliced veggies with dip or hummus: Encouraging your child to eat more vegetables is made easier with a tasty dip or hummus. These dips add flavor while providing some extra protein and healthy fats, making the veggies more appealing and nutritious.
- Boiled egg: Eggs are a protein powerhouse and a great source of essential nutrients like choline, which is vital for brain health. Boiled eggs are a convenient and portable option that can be enjoyed alone or sliced into salads. Opt for pastured eggs, as hens raised on pasture have access to the outdoors, where they can forage for insects, seeds, and plants. This diet enhances the nutritional profile of their eggs, which are richer in omega-3 fatty acids, vitamins, and minerals. Pastured eggs also tend to be free from antibiotics and synthetic hormones commonly used in conventional egg production – you can be more sure of this if labelled organic.
- Yogurt: Yogurt is rich in calcium and probiotics, supporting bone health and gut function. Consider using plain yogurt and naturally sweetening with pure maple syrup or honey, as flavored yogurt tends to be full of sugar. You can also sprinkle with things like freeze dried fruit powder or spirulina for the added flavor, color, nutrition, and antioxidants. Here are some good freeze dried fruit powder options: Navitas Organics Pomegranate Powder, Wild Organic Freeze Dried Cranberry Powder, Wyman’s Wild Blueberry Powder.
- Healthy baked muffins: Treats like homemade baked muffins or breads offer a balanced blend of nutrients and allow you to control the ingredients. Here is one of my favorite recipes for healthy and tasty muffins: Oatmeal Chocolate Chip Pumpkin Muffins.
- Protein balls: Protein balls are a fun way to sneak in various nutrient-dense ingredients like seeds, nuts, and dried fruits. They provide a quick energy boost and are perfect for active kids.
- Chickpeas: Chickpeas, aka garbanzo beans, are a rich source of protein, fiber, and essential vitamins and minerals, including iron, zinc, magnesium, and B vitamins. These nutrients play crucial roles in maintaining energy levels, supporting the immune system, and promoting proper cognitive function. You could even roast them in an over with a little olive oil and sea salt for a crunchy nutritious snack.
- Pretzels with hummus or guacamole: Swap the traditional chips for pretzels and pair them with hummus or guacamole. Hummus and guacamole offer essential nutrients such as vitamins, minerals, and antioxidants. Avocados are a good source of potassium, vitamin K, vitamin E, and vitamin C. Chickpeas in hummus provide protein, fiber, and vitamins like vitamin B6 and folate.
- Quinoa salad: Quinoa is a fantastic source of plant-based protein and contains all nine essential amino acids. Create a colorful salad with diced veggies and a light vinaigrette dressing to make it a tasty and nourishing lunch option.
- Grass-fed beef stick: A grass-fed beef stick is a convenient way to provide your child with a protein-rich snack that is free from artificial additives and preservatives. We love CHOMPS brand, which even have snack sizes that are perfect for adding to a child’s lunchbox.
- Homemade trail mix: Prepare a customized trail mix with a mix of nuts, seeds, dried fruits, and dark chocolate chips. It’s a fun snack that delivers a blend of healthy fats and antioxidants.
- Baked sweet potato fries: Make a healthier version of fries by baking sweet potato strips coated with olive oil and a sprinkle of sea salt. These are so tasty, even when cold. They are a rich source of vitamins and minerals, including vitamin A, which is essential for eye health.
- Deli sandwich: When selecting deli meat for your child’s lunch, look for products labeled as “nitrate-free” or “uncured.” These natural deli meats provide a tasty and convenient option for sandwiches and snacks while minimizing potential health risks associated with added nitrates and nitrites.
- Peanut butter and jelly sandwich: A classic favorite that never disappoints. We enjoy ours on sourdough bread. Choose natural peanut butter free of hydrogenated oils and excess sugars, and a natural fruit spread. We love Crofter’s Organic!
- Dinner left-overs: Don’t forget about the simplicity and convenience of packing dinner leftovers.
- Oatmeal chocolate chip cookie treat: It’s a sweet way to end the lunch, providing a little indulgence without excessive added sugars. Here’s my oatmeal chocolate chip cookie recipe that always delights.
By incorporating a colorful array of fresh fruits, vegetables, protein-rich foods, and healthy fats, your kids get the right nutrients for a successful day of learning and play. Opting for homemade treats and minimizing processed snacks can make a world of difference in their overall health and well-being. So, get creative, involve your child in the planning process, and enjoy the journey of nourishing their bodies and minds with these healthy and packable lunch ideas. Here’s to a school year filled with happy tummies and endless adventures!
Have any good lunch ideas not on my list? Comment below to drop some more packable healthy lunch ideas for kids.
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