Packed Lunches for Picky Eaters
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As parents, we often find ourselves in a culinary tug-of-war with our picky eater kids when it comes to packing their school lunches.
The challenge is not only to create meals that are nutritious and delicious but also to navigate their ever-changing tastes and preferences.
In this blog post, we'll explore creative and wholesome lunches with alternatives to the classic sandwich to help ensure that your child will look forward to lunchtime at school.
How To Pack a Balanced School Lunch
Packing a nutritious lunch is essential to ensure that your child gets the energy and nutrients they need to stay focused and have energy throughout the day.
A well-balanced lunch typically consists of a protein food (e.g., chicken, turkey, tofu, beans, eggs), a whole grain food (e.g., whole wheat bread, brown rice, quinoa), a fruit and or vegetable, and a source of healthy fats (e.g., avocado, nuts, olive oil).
Including more whole, minimally processed foods and fewer heavily processed options tends to results in a lunch that is richer in nutrients and lower in artificial additives and preservatives, so wherever you can, it’s helpful to incorporate more foods that are as close as possible to their natural state when harvested.
Encourage your child to drink water throughout the day by packing a water bottle*, and avoid packing sugar-sweetened beverages to help keep added sugar intake low.
Experiment with different textures, flavors, combinations, and presentations to make lunch appealing to your child. If you have the bandwidth, cut fruits and vegetables into fun shapes, or use cookie cutters or silly food picks*.
As much as possible, involve your child in the meal planning and packing process, giving them choices from a limited set of options that you choose. Letting them select their own healthy options helps increase the likelihood that they’ll eat and enjoy their lunch.
Along with any foods that your child is still learning to like, include 1-2 “safe foods” or foods you know your child will eat and enjoy.
Minimize sugary snacks, candies, and ultra-processed foods high in saturated fats, as they provide little nutritional value and can lead to energy crashes, but don’t worry about including a small amount here and there, which can help neutralize feelings around food and reduce a child’s sense of feeling restricted.
Remember that every child is different, and their preferences may vary (and change over time!)
Packing lunch can sometimes feel like a never-ending attempt to adapt to a child’s changing tastes, so keep in mind that patience and dedication to involving them in meal prep and planning go a long way toward helping them learn to enjoy a nutritious and well-balanced mid-day meal.
How to Choose the Best Lunch Boxes for Kids
Choosing the right lunchbox for your kids is an important decision as it not only keeps their food fresh and safe but also contributes to their overall lunchtime experience.
As a pediatric registered dietitian, mom of three, and serial lunch packer, there are a few features I find most helpful in a lunch box for toddlers and kids.
Consider your child's appetite and the amount of food they usually eat during lunchtime. Opt for a lunchbox that is spacious enough to accommodate their main course, snacks, and a drink but not so large as it becomes challenging for your child to carry.
If you plan to pack perishable items or foods that need to stay cool, choose a lunchbox with insulation or a built-in ice pack compartment.
Insulated lunchboxes help maintain the temperature of the food, reducing the risk of spoilage and ensuring it stays fresh until lunchtime.
I like using 2 ice packs (one on the bottom of the bag and one toward the top) to help make sure cold food stays cold. You can also use a thermos* if needed to keep foods warm.
Look for lunchboxes with dividers or multiple compartments, like the toddler-sized Monbento box* or kid-friendly Bentgo bento boxes*.
These are helpful for keeping different foods separate and preventing them from mixing—especially helpful if your child prefers foods not to touch.
Choose a lunchbox that is easy to clean and maintain. Removable inner containers or dishwasher-safe materials can make the cleaning process easier.
To avoid messy spills inside your child's backpack, ensure that the lunchbox has secure and leak-proof lids for containers that may hold liquids or sauces.
** TOP TIP: Make sure to choose a lunchbox that has easy-to-open compartments and give your child plenty of time to practice with the closures before school starts, so don’t spend too much of their precious lunchtime trying to get their lunch box open.
Nutritious Lunch Options for Picky Eaters
Bento Boxes
Bento boxes are a fantastic way to offer a variety of options in a visually appealing manner.
Think beyond traditional sandwiches and include an assortment of colorful fruits, crunchy veggies, cheese cubes, boiled eggs*, crackers, raisins*, nuts*, and even small servings of hummus or dips.
The key is to provide a mix of textures and flavors to keep your child engaged while ensuring they get a well-balanced meal.
Wraps and Roll-Ups
For those who shy away from regular sandwiches, wraps and roll-ups present an exciting alternative. Use whole-grain tortillas or wraps and fill them with their favorite ingredients.
You can go for classic veggie wraps with lettuce, tomatoes, cucumbers, and hummus, or try a more adventurous option with falafel, avocado, and shredded carrots.
My favorite pinwheel roll-up combinations include classic ham and cheese with mayo, cream cheese, fresh dill, and thinly sliced cucumber, and an allergy-friendly option that includes seed butter* with smashed raspberries (a healthier swap for jelly).
Veggie Sushi
Veggie sushi provides an element of fun, and the combination of flavors can be exciting. This is also a great activity to do with your child over the weekend before school on Monday because they store easily in the refrigerator.
Try rolls with tofu, cucumber, avocado, and carrots, or experiment with fruit sushi using ingredients like mango and strawberries. Surprise your kiddo by packing these fun kids' chopsticks* too!
Pasta Power
Leftover pasta with sauce and/or cheese can be warmed up and sent to school in an insulated thermos. I love using whole-grain, lentil, chickpea (like Banza*), or quinoa-based pastas* for extra fiber and protein and tossing them with an array of colorful veggies and a light dressing or sauce.
Pasta salads are an excellent way to incorporate different food groups and include a variety of foods your picky eater may enjoy. One of my favorite pasta salads is this delicious Mediterranean Summer Pasta which can easily be adapted to include whichever vegetables your child may prefer (or whatever you have in the fridge).
Homemade Pizza Pockets
Create your own healthy version of pizza pockets. Use whole-grain pizza dough and let your child fill them with their favorite toppings, like tomato sauce, cheese, mushrooms, bell peppers, and olives.
Bake until golden brown, and you have a delicious, homemade lunch. You can also try making these tasty Pizza Ramekins with Quinoa Crust on the weekends and then warm one up and pop the contents in an insulated thermos on a school day.
Pizza Ramekins with Quinoa Crust Recipe
Rice and Noodle Bowls
Rice and noodle bowls offer endless possibilities. Prepare a vegetable stir-fry with tofu or tempeh for dinner the night before and make a little extra for your child’s packed lunch, or create a delicious rice bowl with black beans, corn, avocado, and salsa.
These bowls are not only filling but also a great way to pack in essential nutrients. These Plant-Based Nourish Bowls are easily customizable to fit your child’s preferences.
Mix and Match Options
If you’re struggling to come up with a balance of foods from all of the food groups, here are a few lists of mix-and-match options that are go-to choices in my home—grab one from each list, and you’ll have a balanced, kid-friendly lunch to-go:
Protein foods:
Cubed cheese
Cheese stick
Sliced or soft cheese
Yogurt or kefir
Cottage cheese
Hard-boiled eggs
Peanut, nut, or seed butter
Hummus
Lentil, chickpea, quinoa, or bean-based pasta
Edamame
Tofu cubes
Turkey, ham, chicken, salami, or other cold cuts
Black, cannellini, or other beans
Grain foods:
Whole grain bread
Whole grain crackers
Granola bar
Whole grain muffin
Whole grain English muffin or bagel
Rice, quinoa, couscous, or another loose grain
Tortellini
Pasta
Granola or another whole-grain cereal
Tortillas
Naan
Energy bites made with grains
Baked oatmeal squares
Whole grain pancake or waffle
Pretzels
Fruits:
Stone fruits (peaches, cherries, plums)
Apples
Bananas
Berries
Citrus fruits
Grapes
Tomatoes
Melon slices
Avocado or guacamole
Pineapple
Vegetables:
Sliced cucumbers
Sliced red bell peppers
Cauliflower florets
Broccoli florets
Raw green beans
Celery sticks
Carrot sticks
Snap peas
Packing school lunches for picky eaters can be challenging, but when you think outside the box, it’s easier to incorporate a mix of colorful, nutritious ingredients that will appeal to your child's taste buds.
If you are looking for more lunch-packing inspiration, grab my e-guide for 8 Kid-Friendly Lunches. For more tips on feeding picky eaters, check out my FREE guide to reducing picky eating or enroll in my online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of navigating picky eating.
And if you're looking for personalized nutrition support, I am also available for a virtual one-on-one consultation. Happy lunch-packing!