How to create healthy lunchboxes that kids will love

If you find it challenging to pack a healthy lunchbox that your kids will actually eat, you’re not alone. It’s a balancing act, for sure, but with a few clever and easy tricks, you can make lunchtime both nutritious and delicious.

A healthy lunchbox isn't just about filling rumbling tummies, it's also brain fuel for kids to help them focus, learn, and have fun at school. Think of it like a nutrient boost that powers their growing bodies over time.

Serving up healthy lunches now also helps kids build a strong base for healthy eating habits in adulthood.

But here’s the thing: knowing the importance of a healthy lunchbox doesn’t make prep time any easier. Juggling different diets, allergies, and variety while keeping meals tasty and healthy can sometimes feel like a brain-teaser.

The good news? There are ways to make this daily routine easier and increase the likelihood of an empty lunchbox at the end of (almost) every day.

Keep things interesting by mixing and matching flavours and textures. Pair crunchy veggies with creamy dips, sweet fruits with savoury cheeses, and chewy granola bars with crisp apple or pear slices. This makes for a delicious, well-rounded eating experience.

If you can, serve new foods with familiar foods so your child doesn’t have to venture too far out from their comfort zone. Sometimes just changing one ingredient in a familiar meal can make all the difference. Crackers and cheese are always a winner in the ‘familiar food’ category because its milder taste is easy on the palate.

Also try serving different fruit with consistent textures and taste, like apples and pears or blueberries and grapes.

The ‘I hate veggies’ phase is such a natural one for most children, but that doesn’t mean reducing or removing veggies from their diet. Get around their protests by adding veggies in dishes with stronger flavours like pasta sauces and dips or into a quiche, frittata or savoury muffin.

You could also make veggies a smaller part of the meal, like a topping or side. And because we eat with our eyes first, jazz up the presentation with colourful veggie skewers or use a cookie cutter to make fun shapes.

This a fantastic way to boost their independence and encourage them to eat (and enjoy) their lunch.

Start by getting them to do the supermarket run with you. At home, they can help with small tasks like pouring, stirring, spreading, or assembling. Older kids can even help with peeling and cutting up veggies and fruit. And, of course, taste testing is a must!

There’ll be days when you feel like you’re nailing lunchbox prep and days when you’re completely uninspired. For the latter days, start by being kind to yourself and choose the easiest lunchbox option, even if it’s a repeat from earlier the week.

Then look for online resources and recipes that can help spark ideas. Bookmark these to turn to each time your meal inspiration dries up or join an online community to exchange ideas.

To get you inspired, here are some of my favourite lunchbox recipes.

Mix plain Greek yoghurt with maple syrup or honey and spread onto a lined baking sheet. Sprinkle with preferred toppings such as dark chocolate chips, strawberry slices or any finely chopped fruit. Freeze for at least 3 hours until firm. Cut into pieces and serve or pack in the lunchbox with an ice pack.

Blend chopped Medjool dates, rolled oats, desiccated coconut, cocoa powder, maple syrup or honey, and vanilla extract until combined. Take a spoon at a time and roll into small balls.

Rinse and dry canned chickpeas. Add preferred seasonings like olive oil, cumin, paprika, and salt and pepper, and toss until combined. Spread the chickpeas on a lined baking sheet and bake at 200°C for 20 to 30 minutes or until crispy, stirring halfway through.

Thread cherry tomatoes, mini mozzarella balls and basil leaves onto skewers for a bite-sized twist on the classic caprese salad. Drizzle with balsamic glaze or olive oil and sprinkle with salt and pepper.

Use Greek yogurt in your usual pancake batter for added protein and creaminess. Add a side of maple syrup or fruit compote.

Layer mason jars with cooked quinoa or brown rice, a choice of protein and a variety of veggies and toppings. Drench in a flavourful vinaigrette.

When you find ideas and recipes that work for you, keep practicing them and soon, creating healthy lunchboxes that your kids love will be a breeze.