40+ Healthy School Lunch Ideas for Kids
Key takeaways:
Healthy school lunches include vegetables, fruit, and whole grains. They also include a source of protein, such as chicken, tofu, or cheese.
Popular lunches for kids include salads, sandwiches, and a variety of snack-sized foods served in bento boxes. Dinner leftovers also work well in lunch boxes.
It’s easier to pack school lunches if you plan in advance and have all of the equipment you need in one place.
Table of contents
A nutritious school lunch provides children with the energy and nutrients to optimize their physical and mental health as well as classroom learning. Lunch should include a variety of foods, including vegetables, protein, and grains.
Many American children eat school-prepared meals, while some bring packed lunches. If you are a parent who is tasked with creating tasty, well-balanced lunches that your child will love, these tips will help.
What are some healthy lunch ideas for school?
Healthy school lunch options include sandwiches and wraps, salads, or a combination of foods that count as a balanced meal.
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According to the U.S. Department of Agriculture, American children enrolled in school lunch programs have five meal components on their trays. You can follow a similar pattern when you prepare lunch for your kids to bring to school. Considering including a food from these five categories:
Vegetables, such as carrots, sweet peppers, or cucumber
Fruits, such as apple slices, berries, or a banana
Protein-rich foods, such as poultry, eggs, or fish, or plant-based options like tofu, beans, or lentils
Dairy products such as milk, cheese, or yogurt
Whole grain foods, such as whole wheat bread, brown rice, or noodles
Here are some popular lunch combinations that provide the right array of nutrients for students.
Sandwiches and wraps
You can make sandwiches out of any combination of ingredients. Here are some basic tips:
Start with a whole grain bread, tortilla, or another bread of your choice.
Add crunchy vegetables (such as Romaine lettuce, cucumber, or bell peppers) that your kids enjoy.
Pick your protein.
Drizzle in some sauce or herbs for extra flavor, such as pesto, hummus, or salsa.
Some examples of healthy sandwiches or wraps include:
Fresh sliced meat, like chicken or turkey, with cheese and veggies
Cheese, like cheddar, halloumi, or mozzarella, with vegetables
Tuna salad and fresh herbs
Egg salad and fresh herbs
Smoked salmon with cucumbers and sliced avocado
Peanut butter and fruits (or seed butter if nuts are not allowed at school)
Hummus or other bean spread with roasted veggies
Smoked or mashed tofu
Channa masala, veggies, and a yogurt sauce
Grilled paneer (Indian-style ricotta) with bell peppers and onions
Falafel with tahini, tomatoes, and cucumbers
To switch things up, consider the following ideas:
Cut wraps or burritos into slices to make pinwheel sandwiches.
Stuff ingredients into a pita.
Layer ingredients onto flatbread.
Use whole grain pancakes as the bread and fill with nut butter and banana.
Bento boxes
Many kids enjoy eating small portions of several bite-sized foods (think homemade lunchables). Serve these in containers with dividers, such as a bento box, for:
Convenience: Minimal packing means less time spent trying to tear open wrappers. Or if you use your own packaging, a bento box can make meal prep easy and prevent the need to use multiple containers.
More variety: Multiple compartments can make it easier to ensure you’re incorporating items from different food groups. You can even buy bento boxes that are marked with labels for veggies, grains, and protein for a balanced meal. Some boxes include sections for fruit and a little treat, too.
Healthier eating behaviors: Using a bento box can help encourage children to eat more fresh food in general and reduce ultra-processed food consumption.
Some examples of items to add to a bento box include:
Whole grain crackers or strips of bread
Dumplings such as gyoza, perogies, or other dim sum
Sliced or shredded cheese
Cubed meat, chicken, or tofu
Chickpeas or edamame beans
Fruits such as grapes, berries, or sliced peaches
Vegetables such as baby carrots, snap peas, and grape tomatoes
Dips, like hummus, baba ganoush, or tzatziki
Apple and peanut butter sandwiches
Rice with stir-fried veggies or carries
Whole grain or homemade granola
Sushi
Side salads
Pasta or orzo with veggies
Falafel
Note: Small or hard foods such as grapes and baby carrots are a choking hazard for young children. Slice as needed based on your child’s age.
Leftovers for lunch
While it’s normal to associate certain foods with lunch — like sandwiches and salads — dinner leftovers work just as well in the lunchbox. After supper, pack up leftovers in your child’s lunchbox and refrigerate until morning. Some dinner meals that work well as lunch include:
Spaghetti and meatballs
Macaroni and cheese
Stir-fried vegetables with rice and chicken or tofu
Enchiladas
Lasagna
Quesadillas
Beef or turkey chili
Casserole or stews
Pizza
Empanadas
Quiche or frittata
Salads
You can easily include whole grains, vegetables, and protein in one salad to create a well-rounded meal. If your kids aren’t big fans of greens, you can swap them out for a whole grain, pasta, or noodle base or do a half-grain and half-green base. Here are some ideas for kid-friendly salads:
Add taco fixings such as lettuce, tomato, and shredded cheddar to a container and top with black beans, guacamole, and salsa. Serve with tortillas on the side.
Mix your favorite vegetables and protein options with pasta and a mild vinaigrette. A great combination is pasta and chickpeas with feta cheese, cucumbers, and tomato. This combination can be stored in the fridge for up to 5 days.
Instead of pasta, use another grain as the base. Follow steps for pasta salad.
Romaine lettuce with garlicky dressing and croutons is a great base. Add sliced chicken, tofu, or chickpeas for protein.
Top greens and tomatoes with hard-boiled eggs or grilled meat, and cubed cheese.
Meal modifications for kids with allergies
If your child has been diagnosed with a food allergy, you may need to substitute some of the ingredients listed above. Here are some common allergens and their substitutes.
Common allergen | Useful substitutes |
Peanuts, tree nuts, and nut butters | Roasted soy nuts, pumpkin or sunflower seeds, or “butters” made from these alternatives |
Milk | Plant-based beverages made with soy, oats, or almonds |
Eggs | When 1-2 eggs are a minor ingredient in cooking or baking, make a “flax egg.” Mix 1 tbsp ground flax with 3 tbsp water. Let sit for 5 minutes then use. Note: This does not work for dishes that are primarily egg, such as quiche or omelets. |
Soy foods | Meat, poultry, or fish. For a vegan option, try chickpeas or lentils. |
Wheat and gluten | Corn, rice, and quinoa can be used to make wheat-free or gluten-free bread. You can use oats for cereal and baking. If your child has a gluten allergy, make sure the alternatives are clearly labeled gluten free. |
Fish and seafood | Meat, eggs, or poultry. For vegan options, try coconut meat and heart of palm for a similar texture to fish. Otherwise, tofu, tempeh, and lentils are good protein-rich sources. |
How do you make homemade lunches for picky eaters?
About 50% of parents identify their kids as “picky eaters.” One strategy to combat lunchbox pickiness is to make your kids a part of the process. Grocery shop and cook together. Let kids help choose ingredients and make their lunches. Kids are more likely to eat foods that they helped choose or prepare.
Here are some other tips to help make lunchtime easier for picky eaters:
Include familiar foods that your child enjoys to eat at home. The lunch box isn’t the place to introduce unknown ingredients.
Serve what they like. It’s OK if you send the same foods day after day if that’s what they enjoy most.
Some picky eaters prefer plain foods. Skip extra ingredients that your kids may not enjoy or consider alternatives they prefer.
Try not to add any pressure or force your child to eat their lunch. Don’t use bribes to make them eat or rewards for bringing home an empty lunchbox.
Add a fun touch to homemade school lunches. Cut bread into shapes using cookie cutters or add edible googly eyes to fruit. You can also include a note with a funny joke or a supportive message.
Tips for packing school lunches
It’s easier to pack school lunches when you plan ahead and get organized. Here are some tips:
Equip your kitchen with the right items for packing lunches, including a lunch bag, leak-proof containers, and ice packs.
Store lunch containers and lids in a designated cupboard or bin so they are easy to find.
If packing hot foods, use a thermos. Warm it in the morning with boiling water (then pour the water out) before adding food. This will keep the food in the thermos hot for longer.
Wash lunch bag contents right after school so they are ready for tomorrow’s lunch.
Keep lunches safe
Ensure your lunches are free from harmful bacteria with these food safely rules:
Keep foods cold using ice packs and insulated lunch bags.
Keep foods hot with a thermos.
Ensure uneaten perishable foods (lunch meat, yogurt, cheese) are tossed at the end of the day. They cannot be put back in the fridge if they have been at room temperature for more than 2 hours.
The bottom line
With a little advanced planning and some helpful input from your kids, making healthy lunches for school can be less stressful and easier to do. Remember that lunch can be both nutritious and delicious. Make sure to add protein, grains, and a vegetable or fruit so kids get all of the nutrients they need.
Why trust our experts?
References
Centers for Disease Control and Prevention. (2023). Encourage healthy eating in school and at home.
DeJesus, J. M., et al. (2019). Children eat more food when they prepare it themselves. Appetite.
Food Allergy Research & Education. (n.d.). Common allergens.
Food Network. (2022). The best egg substitutes for baking and cooking.
Food Research and Action Center. (2021). School meals are essential for student learning and health.
King, K. (2023). Make the food safety honor roll this school year. U.S. Department of Agriculture.
López-Alt, J. K. (2023). A school lunch solution: The bento box. The New York Times.
U.S. Department of Agriculture, Food and Nutrition Service. (n.d.). National School Lunch Program.
U.S. Department of Agriculture, Food and Nutrition Service. (2022). National School Lunch Program meal pattern chart.
U.S. Department of Agriculture, Food Safety and Inspection Service. (2015). Refrigeration & food safety.
U.S. Department of Agriculture, Food Safety and Inspection Service. (2016). Keep food safe! Food safety basics.
UnlockFood.ca. (2018). Everyday tips for using a thermos. Dietitians of Canada.
