50 School Lunch Box Ideas for Picky Eaters

Are you tired of seeing your child's lunchbox return home untouched? Does packing school lunches feel like a daily battle against picky eating habits? You're not alone in this struggle! Knowing what to pack for school lunch for picky eaters can be overwhelming, but it’s a common challenge many parents face.

Packing nutritious and appealing school lunches for picky eaters can be a real struggle. However, it's crucial to ensure our children receive the nourishment they need to thrive throughout the school day. A well-balanced lunch not only fuels their bodies but also supports their cognitive function and overall well-being.

Picky eaters often display common traits such as food neophobia (fear of new foods), sensitivity to textures, and strong preferences for familiar flavors. To overcome these challenges, gradually introduce new foods alongside favorites, and remember that repeated exposure is key. Understanding and respecting your child's preferences while gently encouraging exploration can lead to a more varied diet over time.

In this blog post, we'll explore 50 creative and delicious lunch box ideas specifically designed for picky eaters. You'll discover practical tips, sneaky nutrition boosts, and fun presentation techniques to make school lunches more enticing for your child.

1. Veggie-packed mini quiches

Even the pickiest eaters can't resist these fun-sized flavour bombs! Packed with hidden veggies and a creamy egg custard, these mini quiches are a sneaky way to boost your child's nutrition. No more fuss, no more mess - just delicious bites that will have them coming back for more! 

 

 Ingredients: 

• 6 eggs 

• 1/4 cup milk 

• 1 cup mixed vegetables (finely chopped spinach, bell peppers, and tomatoes) 

• 1/4 cup grated cheese 

• Salt and pepper to taste 

Directions: 

1. Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin. 
   
2. Whisk together eggs and milk in a bowl. 
   
3. Stir in chopped vegetables, cheese, salt, and pepper. 
4. Pour mixture into muffin cups, filling each about 2/3 full. 
5. Bake for 20-25 minutes until set and lightly golden. 
6. Let cool before removing from tin. Can be served warm or cold. 

2. Turkey and cheese roll-ups

Tired of battling picky eaters at lunchtime? These turkey and cheese roll-ups are the perfect solution! Packed with protein and flavour, they're disguised as a fun snack that even the fussiest eaters will love. Roll up the fun and watch your kids devour these delicious bites! 

Ingredients: 

• Whole grain tortillas  

• Cream cheese 

• Black pepper 

• Cheddar cheese 

• Carrots 

• Plain yogurt 

• Deli turkey meat 

• Spinach 

3. Hummus with veggie sticks

Make lunch time a breeze with this classic combo! Our creamy hummus and crunchy veggie sticks are a match made in lunchbox heaven. Packed with protein and fiber, this healthy and portable snack will keep your kids fueled throughout the day. Say goodbye to boring lunchboxes and hello to happy tummies! 

Ingredients: 

• Chickpeas  

• Lemon juice 

• Olive oil 

• Salt 

• Veggie Sticks (Carrots, Cucumbers, Bell peppers, etc) 

 4. Greek yogurt parfait

This yummy, layered snack is a kid-friendly way to sneak in some goodness! Creamy yogurt, crunchy granola, and sweet fruit make it a delicious and nutritious lunchbox surprise. Watch your little one devour this tasty treat!  

Ingredients: 

• 1 cup Greek yogurt 

• 1/4 cup mixed berries (strawberries, blueberries, raspberries) 

• 2 tablespoons low-sugar granola 

• 1 teaspoon honey (optional) 

Directions: 

1. In a clear container, start with a layer of Greek yogurt (about 1/3 cup). 
2. Add a layer of mixed berries. 
3. Sprinkle 1 tablespoon of granola.
4. Repeat layers: yogurt, berries, and remaining granola. 
5. If desired, drizzle honey on top. 
6. Seal container and refrigerate until ready to eat. 

 5. Whole grain wrap with grilled chicken

Fuel your little superhero with this super tasty wrap! Packed with lean protein from grilled chicken and whole grains for energy, it's the perfect lunchbox champion. Kids will love rolling up this fun and healthy meal!  

 

 Ingredients 

• 8 grilled chicken thighs  

• 4 whole wheat large tortilla wraps 

• 1 yellow sweet pepper (you can use red or orange) 

• 1 cup of baby spinach leaves  

• 1 avocado 

• 4 tablespoons of herb and garlic cream cheese 

• 1 tablespoon hot sauce (optional) 

6. Rainbow pasta salad

This colorful pasta salad is a kid-friendly way to eat the rainbow! Packed with yummy veggies and twirly pasta, it's a fun and healthy lunchbox option. Let your little ones help with the mix-ins for extra excitement! 

Ingredients: 

For the salad: 

• Pasta 

• Bell peppers  

• Carrots  

• Cherry tomatoes  

• Cucumber  

• Black olives 

• Garbanzo beans  

• Crumbled feta cheese 

For the dressing: 

• Olive oil 

• Red wine vinegar  

• Lemon juice 

• Garlic  

• Salt & Pepper  

• Red chili flakes  

• Fresh herbs 

 7. Fruit kebabs with yogurt dip

These colorful skewers are a fun and healthy way to get your kids to eat their fruit! Dip into the creamy yogurt for a refreshing treat. It's a perfect, mess-free snack for little hands. 

Ingredients: 

• 10 long wooden skewers, cut in half 

• Assorted fruit (raspberries, oranges, pineapple, kiwi and blueberries) 

• 2 cups plain or vanilla yogurt, if using plain, add 1 tsp. vanilla 

• 1/4 cup honey or maple syrup 

• 1/2 teaspoon ground cinnamon 

 8. Egg and veggie muffins

Tiny, tasty protein packs perfect for little lunchboxes. Enjoy a burst of flavor with every bite, while sneaking in some veggies. Perfect for on-the-go mornings or a quick snack. 

Ingredients: 

• Eggs: 6 large eggs 

• Red bell pepper: 1 medium, finely diced 

• Scallions: 3, finely chopped 

• Garlic: 2 cloves, minced 

• All-purpose flour: 3 to 4 tablespoons 

• Baking powder: 1/2 teaspoon 

• Feta cheese: 1/2 cup, crumbled 

• Salt: 1/2 teaspoon 

• Black pepper: 1/4 teaspoon 

• Olive oil or cooking spray: for greasing the muffin tin 

  

Directions: 

1. Grease a 12-cup muffin tin with olive oil or spray it with cooking spray. 
2. Finely dice the bell pepper and scallions, then evenly divide them among the muffin cups. 
3. Whisk the eggs in a large bowl, adding garlic, salt, and several grinds of pepper. 
4. Sprinkle flour and baking powder on top of the egg mixture and whisk well. 
5. Evenly pour the egg mixture over the veggies in the muffin cups, about a scant 1/4 cup per cup, and sprinkle feta cheese on top. 
6. Bake at 350°F for 22 to 24 minutes, then let the muffins cool in the pan before enjoying. 

 9. Tuna salad on cucumber slices

Fresh and fun, these mini boats are packed with protein and flavor. Kids will love the crunch of the cucumber and the tasty tuna filling. A perfect, healthy lunchbox option! 

Ingredients: 

• 1/3 cup of homemade coconut oil mayo  

• 1⁄3 cup of thinly chopped red onions 

• 1 can of Tuna  

• 1 cucumber sliced 

• sea salt to taste 

• fresh ground black pepper to taste 

 10. Apple slices with almond butter

Sweet apple slices meet creamy almond butter for the perfect lunchbox combo. Packed with natural energy and healthy fats, it's a tasty treat kids will love.  

Ingredients: 

• 1 apple, cored and thinly sliced 

• Almond butter 

• Pecans, chopped 

• Almonds, sliced 

• Roasted coconut shreds 

• Dark chocolate chips (optional) 

• Dried cranberries 

 11. Veggie-loaded quesadilla

Get fussy kids to eat their veggies while enjoying it! It's a veggie treasure hunt wrapped in melty cheese and a crispy tortilla! Kids will love uncovering the hidden veggie gems in every bite of this tortilla. 

Ingredients: 

• Vegetable options: colorful bell pepper, zucchini, yellow squash, and corn. Other veggies like sweet potatoes, butternut squash, spinach, mushroom, broccoli and beans.  

• Aromatics and Seasonings: Garlic, onions (green spring onions or red onions), red chili powder (optional), cumin powder, oregano, taco seasoning (optional), salt, and pepper. 

• Jalapenos (optional) 

• Lime juice 

• Cilantro: Adds that fresh flavor.  

• Flour tortillas 

• Cheese 

• Spread or sauce: apply some Mayonnaise or sour cream and Salsa or ketchup or enchilada sauce to the tortilla before placing the filling.  

• Oil or butter: For cooking and roasting. 

Directions: 

To Make Vegetable Quesadilla Filling: 

1. Heat 1 tablespoon oil in a pan, add garlic, and sizzle. Add spring onions and jalapenos, sauté until onions are translucent. 
2. Add red and green bell pepper, zucchini, yellow squash, and corn. Cook for 5 minutes until veggies are halfway done. 
3. Add red chili powder, cumin powder, oregano, taco seasoning, salt, and pepper. Cook until veggies are almost done but still crunchy. 
4. Add lime juice, cilantro, and spring onion greens. Mix well. 

To Assemble the Quesadilla: 

1. Heat a griddle, roast one side of a tortilla until slightly brown. Remove and spread mayo (or sour cream/cream cheese) and ketchup (or enchilada sauce/salsa) on the roasted side. 
2. Spread shredded cheese on half of the tortilla, add vegetable filling, and top with more cheese. Fold tortilla in half. 
3. Add 1 teaspoon butter or oil to the griddle, roast the quesadilla on medium-low heat until golden brown on both sides. Repeat for remaining quesadillas. 

 

12. Homemade trail mix

Adventure in a bag! This customizable mix of nuts, seeds, and dried fruits is like a treasure trove of flavors and textures. It's the perfect fuel for playground explorations. 

Ingredients: 

• Nuts and seeds: pecans, walnuts, cashews, almonds, pumpkin seeds, macadamia nuts, hazelnuts, brazil nuts, or peanuts. 

• Sweet: chocolate chunks, raisins, craisins, dried mango, dried pineapple, or dried cherries. 

• Crunchy: toasted coconut ribbons, banana chips, or pretzels. 

 

13. Greek salad skewers

Salad on a stick? Genius! These skewers turn boring ol' salad into a fun, hands-on eating experience. It's Mediterranean flavors meets finger food – a total win! 

Ingredients:  

• English cucumber  

• Green bell pepper  

• Feta cheese  

• Grape or cherry tomatoes  

• Kalamata olives 

 

14. Whole grain mini pizzas

Pizza for lunch? You bet! These mini marvels pack all the yummy pizza flavors into a wholesome whole grain base. It's like a personal pizza party in every lunchbox! 

Ingredients: 

• 4 whole grain English muffins, split 

• 1/2 cup tomato sauce 

• 1 cup shredded mozzarella cheese 

• 1/2 cup mixed vegetables (chopped bell peppers, mushrooms, spinach) 

• 1 teaspoon dried oregano 

Directions: 

1. Preheat oven to 375°F (190°C). 
2. Place English muffin halves on a baking sheet. 
3. Spread each with tomato sauce. 
4. Top with shredded cheese and vegetables. 
5. Sprinkle with oregano. 
6. Bake for 10-12 minutes until cheese is melted and bubbly. 
7. Cool slightly before packing in lunch box. 

 

15. Veggie sushi sandwiches

Sushi gets a kid-friendly makeover! These rolled sandwiches look like sushi but taste like a familiar favorite. It's a fun way to make veggies the star of the show. 

 

Ingredients: 

• 1 loaf of Whole Grain Wide Slice Bread  

• Vegan cream cheese  

• 2 Nori sheets  

• 1 Avocado  

• 1 Cucumber, peeled 

• Shredded carrots  

• Pepper / Spice for flavour and garnishing 

Directions: 

1. Peel and thinly slice the cucumber. Mash the avocado in a bowl. 
2. Cut the crusts off each bread slice. Microwave one slice for 12-15 seconds, then flatten it with a rolling pin. 
3. Spread vegan cream cheese on the bread, add a nori piece (cut to fit), then spread avocado on top. 
4. Add a cucumber slice and 5-7 shredded carrots to the lower third of the bread. 
5. Roll up the bread from the bottom, placing it seam-side down. Repeat for all slices. 
6. Slice into sushi-style pieces or keep as rollups. Sprinkle with spice and pepper. 

 

16. Quinoa veggie cups

These little cups are like veggie treasure chests! Packed with protein-rich quinoa and colorful veggies, they're a handheld adventure in healthy eating. 

Ingredients: 

• Quinoa: 1 cup, uncooked 

• Broth: 2 cups (chicken or vegetable broth, no added salt) 

• Zucchini: 1 medium, chopped 

• Carrots: 1 large, chopped 

• Peas: 1/2 cup (fresh or frozen) 

• Corn: 1/2 cup (fresh or frozen) 

• Eggs: 2 large 

• Cheese: 1 cup, shredded (cheddar, mozzarella, or your choice) 

• Olive Oil: 1 tablespoon (for sautéing the vegetables)  

Directions: 

1. In a small saucepan, bring broth to a boil. Add quinoa, cover, and simmer on medium-low for 12-15 minutes until liquid is absorbed. Remove from heat, let stand for 5 minutes, uncover, fluff, and cool. 
2. Preheat oven to 350°F. Line the muffin tin with silicone baking cups or spray it with cooking spray.  
3. In a medium pan, heat olive oil over medium heat. Sauté zucchini, carrots, peas, and corn for 2-3 minutes until softened. 
4. Divide mixture among 20 muffin cups, pressing down firmly. Fill each cup halfway to three-quarters full. 
5. Bake for 20 minutes until slightly firm. Cool before removing from the pan. Serve warm. 

17. Homemade vegetable soup

A warm hug in a thermos! This soup is like a veggie party where everyone's invited. It's comfort food that fuels growing bodies and warms little tummies.

Ingredients: 

• Olive Oil: 2 tablespoons 

• Carrots: 2 medium, chopped 

• Celery: 2 stalks, chopped 

• Onion: 1 medium, chopped 

• Bell Pepper: 1 medium, chopped 

• Corn: 1 cup (fresh or frozen) 

• Tomatoes: 4 medium, roasted and chopped 

• Potatoes: 2 medium, chopped 

• Green Cabbage: 1/2 small head, chopped 

• Salt: 1 1/2 teaspoons (adjust to taste) 

• Black Pepper: 1/2 teaspoon (adjust to taste) 

• Dried Parsley: 1 teaspoon 

• Water: 6 cups  

Directions: 

1. Roast the tomatoes. 
2. While the tomatoes are roasting, chop the rest of the vegetables. 
3. Add the potatoes, carrots, bell pepper, onion, and celery to a stock pot with a little oil. 
4. Add some salt and sauté. 
5. Next, add the corn and cabbage along with salt. 
6. Remove the tomatoes from the oven and chop. 
7. Put the okra and tomatoes in the pot with salt and pepper and dried parsley.  
8. Add water and bring to a boil.  
9. Turn down the heat and simmer until the veggies are tender. 

18. Berry and spinach smoothie

It's a superhero drink in disguise! This vibrant smoothie sneaks in spinach while tasting like a berry blast. Kids will love slurping up this nutrient-packed treat. 

Ingredients: 

• Almond milk or similar 

• Frozen mixed berries 

• Banana 

• Spinach  

 19. Baked sweet potato chips with guacamole

Move over, boring potato chips! These sweet potato crisps are like a flavor explosion, paired with creamy guacamole for dipping. It's a fiesta of flavors and textures! 

Ingredients: For chips: 

• 2 medium sweet potatoes, thinly sliced 

• 1 tablespoon olive oil 

• 1/2 teaspoon salt 

For guacamole: 

• 1 ripe avocado 

• 1 tablespoon lime juice 

• 2 tablespoons chopped tomato 

• 2 tablespoons finely chopped onion 

• 1 tablespoon chopped cilantro 

• 2 cloves of Garlic 

• Salt to taste 

Directions: 

1. Preheat oven to 375°F (190°C). 
2. Toss sweet potato slices with olive oil and salt. 
3. Arrange in a single layer on baking sheets. 
4. Bake for 20-25 minutes, flipping halfway, until crisp. 
5. For guacamole, mash avocado and mix with all ingredients 
6. Serve chips with guacamole in separate containers. 

20. Chicken and avocado roll-ups

It's like a burrito and a sandwich had a delicious baby! Creamy avocado and juicy chicken create a flavor-packed roll that's as fun to eat as it is nutritious. 

Ingredients: 

• 2 large whole wheat tortillas 

• 1 ripe avocado, mashed 

• 1 cup cooked, shredded chicken 

• 1/4 cup diced tomato 

• 2 tablespoons chopped cilantro 

• Salt and pepper to taste 

Directions: 

1. Spread mashed avocado on each tortilla. 
2. Top with shredded chicken, tomato, and cilantro. 
3. Season with salt and pepper. 
4. Roll up tightly and secure with toothpicks. 
5. Slice into pinwheels. 

21. Bean and cheese burrito

Beans and cheese team up for a protein-packed fiesta! Wrapped in a warm tortilla, it's a handheld flavor explosion that'll keep tummies happy and full. 

Ingredients: 

• Refried Beans 

• Salsa  

• Spices  

• Flour tortillas  

• Cheese 

22. Savory Waffle Sandwich Sticks

Who says waffles are just for breakfast? These savory waffle sandwich sticks turn lunch into a fun, handheld adventure! Crispy whole grain waffles hug layers of protein-packed turkey or ham, melty cheese, and sweet apple slices. It's like a flavor rollercoaster that'll have kids looking forward to lunchtime. Plus, they're a breeze to eat – no utensils required! 

Ingredients: 

• 4 whole grain frozen waffles 

• 4 slices of turkey or ham 

• 4 slices of cheese (cheddar or Swiss) 

• 1 small apple, thinly sliced 

• 2 tablespoons honey mustard (optional) 

• Wooden skewers or popsicle sticks 

Directions: 

1. Toast waffles and let cool slightly. 
2. Assemble sandwiches between 2 waffles with meat, cheese, and apple slices and spread honey mustard. 

23. Banana Oatmeal Cookies

A clever disguise for fruit and whole grains that even picky eaters will love. These soft, chewy treats are naturally sweetened with ripe bananas and honey, offering a healthier twist on traditional cookies without sacrificing taste. 

Ingredients: 

• Overripe bananas. 

• Honey/Maple Syrup. 

• Egg. 

• Quick-cooking oats. 

• Cinnamon. 

• Sea salt 

24. Veggie-packed meatballs

These aren't your average meatballs – they're veggie ninjas in disguise! Packed with hidden vegetables and flavor, they're perfect for dipping and munching.

 

Ingredients: 

• Minced beef or minced turkey or chicken (just make sure to add a little extra olive when you are kneading your meatballs.)  

• Vegetables: carrots, cauliflower, onions, garlic.  

• Egg. 

• Pantry staples: extra virgin olive oil, tomato puree or passata. 

• Herbs: parsley and mint. 

• Spices: Cinnamon, nutmeg, clove, pepper. 

25. Turkey and cheese pinwheels

It's a sandwich but make it fun! These colorful pinwheels are like edible art, with layers of turkey and cheese rolled up for easy, mess-free munching. 

Ingredients: 

• Flatout flatbread (or any tortilla) 

• Regular cheese (sliced or shredded) 

• Deli turkey (optional) 

• A small handful of spinach (optional) 

• Pretzels and berries (for serving) 

Directions: 

1. Place the flatbread or tortilla on a clean, flat surface. Spread a layer of regular cheese evenly over the entire surface. 
2. If using, layer deli turkey over about two-thirds of the tortilla, leaving one-third with just the cheese spread. Add a small handful of spinach on top of the turkey, if desired. 
3. Starting from the side with the turkey (if using), tightly roll the tortilla. Use your fingers to tuck in any escaping ingredients as you roll. 
4. Slice the rolled tortilla into 5 pieces and arrange them on a plate or in a meal prep container. 
5. Serve with pretzels and berries for a complete snack or meal. 

26. Zucchini muffins

Green muffins? Yes, please! These sneaky treats hide zucchini in a deliciously moist muffin. It's like eating cake for lunch, but with a secret veggie superpower! 

Ingredients: 

• 1 1/2 cups whole wheat flour 

• 1/2 cup sugar 

• 1 teaspoon baking soda 

• 1 teaspoon cinnamon 

• 2 eggs 

• 1/2 cup vegetable oil 

• 1/4 cup milk 

• 1 teaspoon vanilla extract 

• 2 cups grated zucchini 

Directions: 

1. Preheat oven to 350°F (175°C) and line a muffin tin. 
2. Mix dry ingredients in a large bowl. 
3. In another bowl, whisk eggs, oil, milk, and vanilla. 
4. Stir wet ingredients into dry, then fold in zucchini. 
5. Fill muffin cups 2/3 full. 
6. Bake for 20-25 minutes until a toothpick comes out clean. 

27. Hard-boiled egg and cherry tomato box

It's a protein-packed party in a box! Pair creamy eggs with juicy cherry tomatoes for a colorful, nutritious lunch that's as fun to look at as it is to eat. 

Ingredients: 

• 2 large Egg, hard boiled 

• 8 tomato Cherry Tomatoes 

• 1 pinch Sea Salt  

• 1 dash Black pepper  

• 1 tbsp Parsley, Italian, fresh (roughly chopped) 

Directions: 

1. Place the eggs in a pot and cover them with cold water, ensuring the water level is about 1 inch above the eggs. Bring the water to a vigorous boil, then turn off the heat. Cover the pot and let the eggs sit in the hot water for 10-12 minutes. 
2. Transfer the eggs to cold water to cool, then peel off the shells. 
3. Slice the tomatoes and eggs and arrange them on a serving plate. 
4. Season with sea salt and black pepper to taste, and finish with a garnish of fresh Italian parsley. 

28. Whole grain waffle sandwich

Breakfast meets lunch in this fun twist on a classic! Stuff a whole grain waffle with nut butter and fruit for a sweet and satisfying meal that feels like a treat. 

Ingredients: 

• 1 whole-wheat freezer waffle, toasted 

• 1 tablespoon crunchy natural peanut butter 

• 1/4 cup fresh mixed berries, such as raspberries, strawberries and blackberries 

• 1/2 teaspoon honey 

29. Lentil and vegetable soup

A rainbow in a thermos! This hearty soup is packed with colorful veggies and protein-rich lentils. It's like a warm hug for the tummy on chilly days. 

Ingredients: 

• 1 cup dried lentils 

• 1 onion, diced 

• 2 carrots, diced 

• 2 celery stalks, diced 

• 2 cloves garlic, minced 

• 1 can diced tomatoes 

• 4 cups vegetable broth 

• 1 teaspoon cumin 

• Salt and pepper to taste 

Directions: 

1. Rinse lentils and set aside. 
2. Sauté onion, carrots, celery, and garlic in a pot until softened. 
3. Add lentils, tomatoes, broth, and cumin. 
4. Simmer for 25-30 minutes until lentils are tender. 
5. Season with salt and pepper. 
6. Cool before packing in a thermos. 

30. Cheese Bread Bites

Savor the deliciousness of Cheese Bread Bites—crispy bread cubes roasted to golden perfection and coated with a creamy, spicy sauce. Topped with sautéed vegetables, melty cheese, and a hint of oregano and chili flakes, these bites are a delightful and flavorful snack that’s quick and easy to make. 

Ingredients: 

• 3 bread slices 

• 1 tbsp tomato sauce 

• 1 tbsp mayonnaise 

• 1 tbsp Schezwan sauce 

• 1 tbsp milk 

• 1 tbsp butter 

• 1 tbsp onions, chopped 

• 1 tbsp carrots, chopped 

• 1 tbsp corn 

• 2 tbsp capsicum 

• Cheese (as per taste) 

• Oregano (as per taste) 

• Chili flakes (as per taste) 

Directions: 

1. Cut each bread slice into small cubes, yielding 9 cubes per slice. Set them aside. 
2. In a bowl, mix together 1 tbsp tomato sauce, 1 tbsp mayonnaise, and 1 tbsp Schezwan sauce. Blend well. 
3. Add 1 tbsp milk to the mixture and mix again. Set this paste aside. 
4. In a pan, heat 1 tbsp butter and add 1 tbsp chopped onions, 1 tbsp chopped carrots, 1 tbsp corn, and 2 tbsp capsicum. Sauté for 1 minute, then set aside. 
5. In the same pan, add 1 tbsp butter and place all the bread cubes into it. Roast on low flame for 1 minute until light golden brown. 
6. Add the prepared paste and the sautéed vegetables to the pan with bread cubes. Mix well. 
7. Add cheese, oregano, and chili flakes to taste. Cover the pan and cook on low flame for 1 minute.Your cheese bread bites are ready to serve. Enjoy! 

31. Tuna and white bean salad

Tuna gets a tasty makeover! Mixed with creamy white beans and crunchy veggies, this salad is a flavor party that's perfect for scooping up with whole grain crackers. 

 

Ingredients: 

• 1 can tuna, drained 

• 1 can white beans, drained and rinsed 

• 1/4 cup diced red onion 

• 1/4 cup diced cucumber 

• 2 tablespoons olive oil 

• 1 tablespoon lemon juice 

• Salt and pepper to taste 

Directions: 

1. In a bowl, combine tuna, beans, onion, and cucumber. 
2. In a small bowl, whisk olive oil, lemon juice, salt, and pepper. 
3. Pour dressing over salad and mix gently. 
4. Refrigerate until ready to eat. 

32. Whole grain mini bagel with cream cheese and cucumber

It's a sandwich, but cuter! These mini bagels are topped with creamy cheese and crisp cucumber for a bite-sized lunch that's big on flavor. 

Ingredients: 

• 4 mini bagels 

• ½ English cucumber, thinly sliced 

• 1 tomato, thinly sliced 

• 2 tablespoons normal cream cheese 

• ½ teaspoon paprika or black pepper 

Directions: 

1. Toast the mini bagels until lightly golden. 
2. Spread the normal cream cheese evenly over each bagel half. 
3. Layer the thinly sliced cucumber and tomato on top of the cream cheese. 
4. Sprinkle with paprika or black pepper. 
5. Serve immediately and enjoy! 

33. Homemade vegetable sushi rolls

Sushi school! These veggie-packed rolls are a fun way to explore new flavors and textures. Plus, they're as fun to make as they are to eat! 

Ingredients: 

For the rice:  

• 3 cups short-grain Japanese rice, rinsed 

• 1/3 cup rice vinegar 

• 3 tablespoons sugar 

• Salt 

For the rolls: 

• 10 nori sheets (dried seaweed), halved 

• Sesame seeds, for sprinkling 

• 1 cucumber 

• 1 avocado 

• 1 plum tomato, seeded 

• 1 small red onion 

• 20 asparagus spears, trimmed and blanched 

• 1 romaine lettuce heart 

• Wasabi paste, for serving 

• Pickled ginger, for serving 

34. Greek yogurt chicken salad in mini pitas

Chicken salad gets a healthy twist! Creamy Greek yogurt replaces mayo in this protein-packed filling, stuffed into adorable mini pitas for easy eating. 

Ingredients: 

• 2 cups cooked, diced chicken 

• 1/2 cup Greek yogurt 

• 1/4 cup diced celery 

• 1/4 cup diced apple 

• 2 tablespoons chopped walnuts 

• 1 tablespoon lemon juice 

• Salt and pepper to taste 

• 4-6 mini whole wheat pitas 

Directions: 

1. Mix chicken, yogurt, celery, apple, and walnuts in a bowl. 
2. Add lemon juice, salt, and pepper; mix well. 
3. Cut pitas in half and stuff with chicken salad. 

35. Broccoli cheddar quinoa cups

Broccoli and cheese are best friends in these handheld quinoa cups! They're like little quiches but packed with extra protein and fiber for growing bodies. 

Ingredients: 

• 2 cups cooked quinoa 

• 2 eggs 

• 1 cup finely chopped broccoli 

• 1 cup shredded cheddar cheese 

• 1/4 cup milk 

• 1/2 teaspoon garlic powder 

• Salt and pepper to taste 

Directions: 

1. Preheat oven to 350°F (175°C) and grease a muffin tin. 
2. Mix all ingredients in a large bowl. 
3. Spoon mixture into muffin cups. 
4. Bake for 20-25 minutes until set and golden. 
5. Cool before removing from tin. 

36. Sweet potato and black bean wrap

It's a flavor fiesta wrapped up in a tortilla! Sweet potatoes and black beans create a colorful, nutrient-rich filling that's as tasty as it is good for you. 

Ingredients: 

• 300 g (1 and 1/2 cups) sweet potato puree 

• 1 400g (14oz) tin cooked black beans 

• 200 g (1 cup) frozen sweetcorn 

• 200 g (1 cup) frozen sliced peppers  

• 1/2 small red onion, finely diced  

• 1 tbsp jarred jalapenos, chopped, optional  

• 120 g (3/4 cup) cream cheese 

• 3 tbsp fresh coriander, roughly chopped 

• 6-8 wholewheat tortilla wraps  

• handful grated cheddar, for topping 

• low sugar salsa, sour cream, more jalapenos, sugar free hot sauce and/or guacamole, to serve 

37. Vegetable and cheese fritters

Veggies in disguise! These crispy fritters are like veggie pancakes, perfect for dipping and munching. Kids won't even realize they're eating their greens! 

Ingredients: 

• 2 cups grated mixed vegetables (zucchini, carrot, sweet potato) 

• 1/2 cup grated cheese 

• 1/4 cup flour 

• 2 eggs 

• 1/4 teaspoon salt 

• Oil for frying 

Directions: 

1. Mix grated vegetables, cheese, flour, eggs, and salt in a bowl. 
2. Heat oil in a pan over medium heat. 
3. Drop spoonfuls of mixture into the pan, flatten slightly. 
4. Cook for 2-3 minutes each side until golden. 
5. Drain on paper towels and cool before packing. 

38. Homemade granola bars

Skip the store-bought and pack these homemade heroes! Packed with oats, nuts, and dried fruit, they're a sweet and crunchy energy boost for busy school days. 

Ingredients: 

• 2 cups rolled oats 

• 1/2 cup chopped nuts 

• 1/4 cup seeds (pumpkin or sunflower) 

• 1/4 cup dried fruit 

• 1/3 cup honey 

• 1/4 cup coconut oil 

• 1 teaspoon vanilla extract 

Directions: 

1. Preheat oven to 350°F (175°C) and line a baking pan with parchment. 
2. Mix oats, nuts, seeds, and dried fruit in a bowl. 
3. Mix honey and coconut oil, add vanilla. 
4. Pour over dry ingredients and mix well. 
5. Press mixture into the pan. 
6. Bake for 20-25 minutes until golden. 
7. Cool completely before cutting into bars. 

39. Mini whole grain pancakes with fruit compote

Breakfast for lunch? Always a win! These mini pancakes paired with homemade fruit compote are like a bear hug for your taste buds. 

Ingredients: 

For Pancakes: 

• 3/4 heaping cup whole-wheat pastry flour  

• 1/2 cup oats  

• 1 cup well-shaken buttermilk 

• 2 Tbsp butter  

• 1 large egg  

• 1 Tbsp sugar 

• 1 pinch salt 

• 1 tsp baking powder 

• 1/2 tsp baking soda 

For Compote: 

• 1/2 cup blueberries  

• 1 medium orange  

• 2 Tbsp orange juice 

• 1 tsp sugar 

40. Turkey meatballs with marinara dipping sauce

It's a dippable delight! These lean turkey meatballs paired with zesty marinara sauce are perfect for little hands and growing appetites. 

Ingredients: For meatballs: 

• 1 lb ground turkey 

• 1/4 cup breadcrumbs 

• 1 egg 

• 1/4 cup grated Parmesan 

• 1 teaspoon Italian herbs 

• Salt and pepper to taste 

For sauce: 

• 1 cup marinara sauce 

Directions: 

1. Preheat oven to 375°F (190°C). 
2. Mix all meatball ingredients in a bowl. 
3. Form into small meatballs. 
4. Bake for 15-20 minutes until cooked through. 
5. Warm marinara sauce and pack separately for dipping. 

41. Chickpea salad sandwich

Move over, tuna salad! This protein-packed chickpea mix is creamy, crunchy, and totally delicious. Sandwiched between whole grain bread, it's a plant-powered lunch win! 

 

Ingredients: 

Chickpea Salad 

• 1½ cups cooked chickpeas, drained and rinsed 

• 2 tablespoons tahini 

• 1 teaspoon mustard 

• ½ garlic clove 

• 1 teaspoon capers 

• 1 green onion, chopped 

• 2 tablespoons chopped cilantro 

• 2 tablespoons fresh lemon juice 

• sea salt and freshly ground black pepper 

For the sandwiches 

• handful of thin green beans, trimmed 

• 1 soft baguette, sliced in half 

• 8 to 10 olives, pitted and sliced in half 

• thinly sliced red onion, rinsed and dried 

• vegan mayo (or regular mayo), for spreading 

• ¼ English cucumber, thinly sliced 

• 1 radish, thinly sliced 

• 6 to 8 fresh basil leaves 

• sea salt and freshly ground black pepper 

42. Stuffed mini bell peppers

These colorful peppers are like little veggie boats filled with treasure! Stuffed with a tasty mix of quinoa and veggies, they're a rainbow of nutrition. 

Ingredients: 

• 1 lb mini sweet peppers 

• 2 tbsp extra virgin olive oil 

• Salt, to taste 

• 10 oz log of softened goat cheese (chèvre) 

• 2/3 cup grated Parmesan cheese (about 40g) 

• 1 tbsp minced garlic 

• 2 jalapeños, seeded and finely chopped (about 1/3 cup) 

• 1/4 tsp freshly ground black pepper 

Instructions: 

1. Preheat your oven to 425°F (220°C). 
2. If preferred, remove the stems from the peppers (they can be left on for presentation). Slice each pepper in half and place them in a bowl with olive oil and 1/4 tsp salt. Toss to coat evenly. 
3. In a separate bowl, mix together the goat cheese, Parmesan, garlic, jalapeños, and black pepper. 
4. Spoon the cheese mixture into each pepper half, mounding slightly above the edges. 
5. Roast the peppers for 20-25 minutes, or until they are tender and the cheese is golden around the edges. Enjoy! 

43. Tofu and vegetable stir-fry with brown rice

It's a flavor explosion in every bite! Crispy tofu and colorful veggies team up with brown rice for a lunch that's as fun to eat as it is nutritious. 

Ingredients: 

• 2 tablespoons olive oil 

• 3 garlic cloves, minced 

• 1 piece fresh ginger, peeled and finely chopped 

• 1 medium red bell pepper, cut into 1-inch chunks 

• 1 medium yellow bell pepper, cut into 1-inch chunks 

• 3 cups cooked brown rice 

• 3 tablespoons reduced sodium soy sauce 

• 1 teaspoon toasted sesame oil 

• Coarse salt, to taste 

• Freshly ground black pepper, to taste 

• 1 pinch red pepper flakes (optional) 

• 3 scallions, halved lengthwise and thinly sliced 

• 8 ounces flavored baked tofu, cut into 1-inch cubes 

• Toasted sesame seeds (optional) 

Directions: 

1. Heat olive oil in a large skillet or wok over medium-high heat. 
2. Add garlic, ginger, and red pepper flakes (if using); stir-fry until fragrant, about 30 seconds. 
3. Add tofu and stir-fry until golden brown, about 2 minutes. 
4. Add red and yellow bell peppers; cook, stirring occasionally, until peppers are crisp-tender, about 3 minutes. 
5. Stir in cooked rice and soy sauce; continue cooking, stirring occasionally, until rice is heated through, about 3 minutes. 
6. Mix in sesame oil and sesame seeds, if using. 
7. Season with salt and pepper, and garnish with scallions. 
8. Serve hot. 

44. Salmon cake sliders on whole wheat buns

These mini burgers are swimming with flavor! Packed with omega-3-rich salmon and served on cute slider buns, they're a fun twist on the usual sandwich. 

Ingredients: 

• 1 can salmon, drained 

• 1/2 cup breadcrumbs 

• 1 egg 

• 2 tablespoons mayonnaise 

• 1 tablespoon lemon juice 

• 1 teaspoon dill 

• Salt and pepper to taste 

• 4-6 small whole wheat buns 

Directions: 

1. Mix salmon, breadcrumbs, egg, mayonnaise, lemon juice, dill, salt, and pepper. 
2. Form into small patties. 
3. Cook in a skillet over medium heat for 3-4 minutes each side until golden. 
4. Cool slightly before assembling on buns. 

45. Butternut squash mac and cheese

Mac and cheese gets a veggie makeover! Creamy butternut squash sauce turns this comfort food favorite into a nutrient-rich treat that kids will love. 

Ingredients: 

• 2 cups whole grain pasta 

• 1 cup cooked, mashed butternut squash 

• 1 cup milk 

• 1 cup shredded cheddar cheese 

• 1/4 cup grated Parmesan 

• 1/4 teaspoon garlic powder 

• Salt and pepper to taste 

Directions: 

1. Cook pasta according to package instructions. 
2. In a saucepan, whisk squash and milk until smooth. 
3. Add cheeses and garlic powder, stirring until melted. 
4. Season with salt and pepper. 
5. Toss sauce with cooked pasta. 

46. Cheesy Broccoli Tots

These homemade tots are a fun, healthier twist on traditional tater tots. They're packed with broccoli but have a crispy exterior and cheesy flavor that kids love. It's a clever way to incorporate more vegetables into a child's diet in a form they'll enjoy eating. 

Ingredients: 

• 2 cups finely chopped broccoli florets 

• 1 egg 

• 1/4 cup finely diced onion 

• 1/3 cup grated cheddar cheese 

• 1/3 cup breadcrumbs 

• 1/4 teaspoon garlic powder 

• Salt and pepper to taste 

Directions: 

1. Steam broccoli until tender, then finely chop. 
2. Mix all ingredients in a bowl. 
3. Shape into small tots. 
4. Bake at 400°F (200°C) for 20-25 minutes, flipping halfway, until golden. 

47. Veggie-loaded minestrone soup

It's like a garden party in a thermos! This hearty soup is packed with pasta and veggies in a tasty tomato broth. It's comfort food that fuels growing bodies. 

Ingredients: 

• Olive oil 

• Onion 

• Carrot 

• Celery 

• Zucchini 

• Fresh Garlic 

• Frozen or canned green beans 

• Red kidney beans 

• Great Northern beans 

• Diced, canned tomatoes 

• Dried oregano, basil, and thyme 

• Salt and pepper 

• Vegetable broth 

• Ditalini or other small shell pasta 

• Fresh spinach leaves 

• Fresh parsley 

Directions: 

1. Sauté the chopped carrots, celery, and onion until softened. 
2. Stir in the zucchini and garlic, cooking briefly. 
3. Incorporate the beans, seasonings, and a can of tomatoes. 
4. Pour in vegetable broth and let the mixture simmer for about 30 minutes, allowing the beans to partially break down and thicken the soup. 
5. Add the pasta and cook until tender. 
6. Finally, remove from heat and stir in fresh spinach and parsley. 

48. Whole grain pita chips with tzatziki

Crunchy meets creamy in this Greek-inspired snack! Homemade pita chips paired with cool tzatziki sauce make for a fun, dippable lunch. This also makes for a good cold lunch idea for picky eaters

Ingredients: For chips: 

• 4 whole grain pitas 

• 2 tablespoons olive oil 

• 1 teaspoon dried oregano 

• Salt to taste 

For tzatziki: 

• 1 cup Greek yogurt 

• 1/2 cucumber, grated and squeezed dry 

• 1 clove garlic, minced 

• 1 tablespoon lemon juice 

• 1 tablespoon chopped fresh dill 

Directions: 

1. Preheat oven to 375°F (190°C). 
2. Cut pitas into triangles, toss with oil, oregano, and salt. 
3. Bake for 10-12 minutes until crisp. 
4. For tzatziki, mix all ingredients in a bowl. 
5. Serve chips with tzatziki in separate containers. 

49. Black bean and corn salad

It's a fiesta in a bowl! This colorful salad mixes protein-rich black beans with sweet corn and zesty dressing for a flavor explosion in every bite. 

Ingredients: 

• 1 can black beans, drained and rinsed 

• 1 cup corn kernels 

• 1 bell pepper, diced 

• 1/4 cup chopped cilantro 

• 2 tablespoons lime juice 

• 2 tablespoons olive oil 

• 1/2 teaspoon cumin 

• Salt and pepper to taste 

Directions: 

1. Combine beans, corn, bell pepper, and cilantro in a bowl. 
2. Whisk lime juice, olive oil, cumin, salt, and pepper. 
3. Pour dressing over salad and toss to combine. 
4. Chill before serving. 

50. Cauliflower "fried rice" with scrambled eggs

Rice, but make it veggie! Cauliflower takes center stage in this fun twist on fried rice, paired with scrambled eggs for a protein boost. It's a sneaky way to eat more veggies! 

 

Ingredients: 

• 2 cups riced cauliflower 

• 2 eggs, beaten 

• 1/4 cup frozen peas 

• 1/4 cup diced carrots 

• 2 tablespoons soy sauce 

• 1 tablespoon sesame oil 

• 2 green onions, chopped 

Directions: 

1. Sauté cauliflower rice in a pan until tender. 
2. Push to one side, scramble eggs on the other side. 
3. Mix eggs with cauliflower, add peas and carrots. 
4. Stir in soy sauce and sesame oil. 
5. Top with green onions before serving. 

Sneaky Nutritional Boosts: Clever Ways to Pack in the Nutrients 

• Blend spinach into smoothies for hidden vegetable intake 

• Use avocado as a spread instead of butter for healthy fats 

• Mix chia seeds into yogurt parfaits for added fiber and omega-3s 

• Create homemade energy balls with nuts and dried fruits for protein and nutrients 

• Decorate hard-boiled eggs as fun characters to make protein more appealing 

• Include Kaidoo Kids Choco Comets Superfood Energy Balls/Bites for extra nutrition 

Make It Fun and Engaging: 

From Boring to Brilliant: Turning Lunches into Edible Adventures 

• Create themed lunches (e.g., "green day" with all green foods) 

• Use cookie cutters for character-inspired meals 

• Involve children in meal preparation and ingredient selection 

• Offer "DIY lunch kits" for build-your-own sandwiches or salads 

• Provide a variety of small portions to cater to preferences for diversity 

Presentation is Key!: The Art of Appetizing Arrangements 

• Use colorful containers to showcase vibrant fruits and vegetables 

• Create interactive lunches with separate compartments for dips or toppings 

• Employ cookie cutters to craft fun shapes from sandwiches, fruits, or cheese slices 

• Arrange food items in visually appealing patterns or designs 

Comfort Zone Cuisine: Building Trust Through Familiar Flavors 

• Focus on including foods your child already enjoys and is comfortable with 

• Introduce new items gradually at home first, where there's less pressure 

• Pair new foods with familiar favorites to increase acceptance 

Time-Saving Tactics: Streamlining Your Lunchbox Prep 

• Implement meal prepping strategies by dedicating time on weekends 

• Prepare and portion ingredients for the week ahead 

• Create a weekly lunch menu to streamline grocery shopping and daily preparation 

• Involve your child in the planning process to increase their buy-in 

• Use ice packs and insulated containers to keep food fresh and at safe temperatures 

• Label and organize prepared items in the fridge for quick assembly in the mornings 

 Conclusion

Packing lunches for picky eaters doesn't have to be a daily struggle. By offering a variety of healthy, appealing options, you can ensure your child gets the nutrition they need while gradually expanding their food preferences. Remember to keep things fun, colorful, and engaging. Involve your child in the process, from meal planning to preparation, to foster a positive relationship with food. Be patient and persistent – it may take time, but with creativity and consistency, you can turn lunchtime into a enjoyable and nourishing experience for your child. By implementing these ideas and tips, you're not just filling lunchboxes; you're nurturing healthy eating habits that can last a lifetime. 

FAQs

1. How can I encourage my picky eater to try new foods in their lunch box?

Introduce new foods alongside favorites and make them visually appealing with fun shapes and colors.

2. How can I ensure my child's lunch is safe to eat after several hours in their lunch box?

Use an insulated lunch box with ice packs to keep foods at a safe temperature.

3. Is garlic good for picky eaters?

Yes, garlic can enhance the flavor of dishes and help make healthy foods more palatable.

4. How can I involve my child in the lunch-planning process to reduce waste and increase excitement about meals?

Let them choose ingredients or help with simple prep tasks to give them a sense of ownership.