26 Healthy Back to School Lunch Ideas
Mom Dietitian Approved Lunch Packing Ideas
As a Registered Dietitian and parent, I am a huge advocate for getting your kids involved in lunch packing. Provide your kids choice, but frame the choice to encourage variety and inclusion of favorites and some not-so-favourites.
Remember that kids often need to be exposed to something 10 to 20 times before they will accept it. Try different shapes, sizes, textures, and keep it positive. As my son often tells other kids, “one bite to be polite.”
Get kids excited about their lunch and start the school year off right with some of these nutrition packed ideas:
As published in the Calgary Herald
26 Fun Back to School Lunch Ideas for Kids
1. Cold pizza quesadillas
Layer grated mozzarella, pizza sauce and thin red pepper slices on half a whole grain tortilla and pan-fry both sides until heated. Serve chilled.
2. Cold French toast fingers
Make a big batch of whole grain French toast on the weekend and refrigerate or freeze in strips. Serve with cream cheese or no-nuts pea butter (if your school is peanut-free) and jam (or provide a small jar of maple syrup for dipping).
3. Mexican bento box
In divided containers place small corn tortillas/taco chips, refried beans/seasoned meat/cubes of cheese, salsa and guacamole.
4. Grilled cheese fingers
Make a few extra grilled cheese sandwiches or Panini’s on the weekend, cut into strips and chill.
5. Caprese salad skewers
Thread mini bocconcini cheese balls, fresh basil and grape or cherry tomatoes on toothpicks or bamboo skewers.
6. Asian bento box
In divided containers place edamame beans/strips of teriyaki salmon/chicken breast/cocktail shrimp, California rolls/cold rice (yes many kids will eat it cold) and raw snap peas with carrots.
7. Greek salad
Container of Greek salad with all or some of the following: red peppers, cucumbers, onion, olives, feta cheese and Greek salad dressing.
8. Thermos of smoothie
Some smoothies keep better than others – find one your kids like using frozen berries, mango, unsweetened juice and yogurt.
9. Raw veggies & dip
Try carrots, broccoli, cauliflower, grape/cherry tomatoes, snap/snow peas, cucumber, peppers and a creamy dip or hummus. Try this yummy kid approved recipe for Edamame Guacamole here on our blog.
10. Homemade muffins batches
Make big batches for the freezer with healthy ingredients such as whole wheat flour, barley flour, rolled oats, nuts and seeds (if permitted in your school) as well as banana, berries, canned unsweetened pumpkin, dried fruit, grated carrot or zucchini.
11. Thermos of pasta with sneaky sauce
Add ‘sneaky’ veggies (add sautéed and then puréed vegetables such as peppers, zucchini, spinach, kale and onion) to tomato sauce with Italian seasoning. For protein add lentils, ground meat/poultry or top with cheese.
12. Pinwheel sandwiches
Mix together cream cheese, grated cheese, fresh herbs/spices, finely diced red peppers and grated carrots. Spread over a tortilla and roll. Slice into small pinwheels and serve with a toothpick.
13. Pancake sandwiches
On the weekend make a big batch of whole-wheat pancakes and refrigerate or freeze. Spread two pancakes with nut/seed butter and honey or alternatively cream cheese and jam and stick together. Try this recipe for Whole Wheat Cinnamon Pancakes on our blog.
14. Chilled chicken fingers
Bake a big batch of homemade breaded chicken breast strips and serve chilled with plum sauce. Try this easy recipe here that the whole family will love: Homemade Chicken Fingers.
15. Pretzel dippers
Place small mini cheese cubes at the end of pretzel sticks and serve with a dipping sauce such as hummus, honey mustard or bottled balsamic reduction (sticky and sweet!).
16. Thermos full of goodness
Toss in leftover soup, chilli, baked beans, pasta dishes, stir-fry or even oatmeal for a warm lunch addition.
17. Homemade energy bars and bites
Look for recipes with wholesome ingredients such as rolled oats, whole grain flours, bran cereal, dried fruit, ground flax, hemp hearts and chia seeds. Try this school-friendly
Nut Free Energy Bites Recipe here on our blog.
18. Hawaiian pizza bagel
Spread tomato sauce over a whole grain bagel. Top with deli ham and unsweetened pineapple tidbits.
19. Snack attack bento box
In divided containers test out different ideas such as mini muffins, crackers, pretzels, popcorn, grapes, strawberries, cantaloupe cubes, cucumber rounds, red pepper wedges, carrot sticks, cheese wedges, pumpkin seeds, grilled chicken, meatballs, black bean salad, hard-cooked eggs, rotini pasta or tortellini with pesto.
20. Handcrafted fruit cocktail
Add a splash of unsweetened juice to containers of fresh fruit salad made with mango, pineapple, strawberries, blueberries or blackberries.
21. Hummus pizza
Take regular pita bread or mini pita pockets and spread with hummus. Top or stuff with grated cheese, spinach, red pepper and cucumber. Try this simple homemade Hummus recipe on our blog.
22. Homemade snack mix
Air-popped popcorn, dried cereal, pumpkin seeds, shelled sunflower seeds, nuts (if permitted), pretzels, chocolate chips, dried fruit (dates, prunes, apricots, raisins, cranberries, cherries, blueberries and more).
23. Fruit kabobs
Wooden skewers of strawberries, grapes, cantaloupe, honeydew, kiwi and fresh pineapple. Build a caterpillar by using only grapes and making a face. Serve with “yo-nut” dip (yogurt mixed with nut butter).
24. Ants on a raft
Whole grain crackers spread with nut/seed butter or cream cheese and dried raisins/cranberries/blueberries/cherries.
25. Fish on a river
Celery sticks filled with cream cheese and topped with fish crackers.
26. Quinoa yogurt parfait
Cook quinoa according to directions using half milk and half water for liquid. Once cooked stir in nut butter and place in your container. Top with yogurt, fresh fruit (such as berries, pineapple, mango or kiwi) and top with crushed nuts or seeds and drizzle with maple syrup. Grab the full recipe here on our blog: Quinoa Yogurt Parfait.
Do you have some healthy back to school lunch ideas that your kids love? Let us know in the comments!
Need more Dietitian-approved back-to-school lunch ideas that will work for your family?
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About Andrea Holwegner
CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker
Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more
Good Morning. Thank you for your excellent website.
I’m wondering if you have a list of foods that are suggested for people with iBS. I have a mild case but it seems to “act up” at inopportune times. Raw veggies are definitely a trigger and I’m very allergic to shellfish.
Thanks so much. Joy
Hello Joy – glad you are enjoying our website! Here is an IBS article on our blog that may help: https://www.healthstandnutrition.com/before-you-start-the-low-fodmap-diet-read-this/
Feel free to reach out to us if we can help you with any private one on one nutrition counseling as we have a Dietitian on our team that specializes in IBS and can help you manage your symptoms and provide you with many practical nutrition suggestions. Feel free to send us an email or give us a call and we can discuss your needs further https://www.healthstandnutrition.com/contact-us/.
I love the article Andrea. My kid loves the hawaiian pizza bagel