Packing a lunchbox can be a daily struggle, especially for parents of picky eaters. They want their children to have healthy and delicious lunches that will fuel them throughout the school day, but getting them to eat anything beyond the usual beige suspects can feel like an uphill battle. This blog is here to help!
We’ve compiled a treasure trove of lunchbox ideas, all designed with the finicky eater in mind. Whether your child craves classic favourites or needs something a little more adventurous, we have something to tempt their taste buds. From creative sandwiches and wraps to fun finger foods and satisfying leftovers, this list is packed with inspiration to banish lunchtime boredom and ensure your child gets the tasty and nutritious meals they need.
But this blog is more than just a recipe collection. We’ll also provide tips and tricks for making lunchboxes visually appealing and exciting for kids. We’ll share strategies for dealing with picky eaters and getting them to try new things. And we’ll even offer suggestions for keeping lunches fresh and delicious all day long. So, pack your bags, parents, because it’s time to take the lunchbox blues out of your mornings!
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While this list offers solutions for picky eaters, it’s important to distinguish between picky eating and Avoidant/Restrictive Food Intake Disorder (ARFID). Picky eating is a common phase in childhood, often marked by a dislike for certain textures, flavours, or colours of food. However, picky eaters typically maintain a healthy weight and aren’t distressed by mealtimes.
ARFID, on the other hand, is a more serious clinical condition. Children with ARFID may have an intense fear of choking, vomiting, or negative reactions to certain foods. This fear can lead to severe limitations in their diet, causing nutritional deficiencies and impacting their growth and development. If you suspect your child has ARFID, it’s important to seek professional help from a paediatrician or registered dietician who can create a safe and supportive plan to address their specific needs.
We have had issues around food for quite some time, when the Dinosaur started weaning he did well and tried a range of foods but once he was fully on solid foods he started to express strong preferences. He’s always been a picky eater, he’s never eaten sandwiches and when he was having chemotherapy he stopped eating completely which is why he had his NG tube fitted. Now he’s finished treatment, his appetite is slowly coming back but it is still very limited. During his treatment, I have worked closely with an NHS dietitian to ensure that his weight and height were in proportion and that once he started eating again he was being properly supported to start to try a wider variety of foods.
Here are some tips to encourage your child to explore new foods:
Make it Fun! Presentation is key. Ditch the boring lunchbox and consider a brightly coloured bento box with compartments for different coloured fruits, vegetables, and dips. Cut sandwiches and veggies into fun shapes using cookie cutters – stars, hearts, or animals will make them more appealing. Let your child help you pack their lunch, giving them a sense of ownership over their choices.
Theme It! If your child has a special interest (dinosaurs for my boy – obviously) then use this as inspiration to theme their school lunches, Pinterest has loads of great ideas for all kinds of themes. Every so often I make a dinosaur-themed lunchbox. Luckily there are quite a few dinosaur-themed snacks available as well as things like dinosaur-themed cutters, pics, lunch bags, lunch boxes and other accessories. I’ve even got a flamingo-shaped ice pack for my daughter.
Start Small and Celebrate: Don’t overwhelm your child with a completely new plate of food. Instead, introduce a single new item alongside their favourite food. Offer a tiny portion – a single floret of broccoli or a couple of slices of bell pepper. Praise them for even trying the new food, regardless of whether they like it. The goal is to create a positive association with trying new things.
Be a Role Model: Children learn by example. If you are adventurous with your own food choices and express excitement about trying new flavours, it will rub off on them. Talk about the colours, textures, and tastes of your food, and encourage them to do the same. Don’t just say “It tastes nice”. Sometimes having a whole portion of something new can be a barrier so put ‘safe foods’ on your child’s plate and encourage them to try something new from your plate, after all, food always tastes nicer if it’s someone else’s!
Get Creative with Dips: Sometimes, all it takes is a delicious dip to make a new vegetable more enticing. Offer healthy dips in the lunchbox like hummus, guacamole, or yoghurt mixed with fruit and honey and pair with fresh fruit or whole grain crackers.
Involve them in the Process: Take your child grocery shopping and let them pick out a new fruit or vegetable each week. Look up recipes together and involve them in the preparation process (age-appropriately, of course). This can spark their curiosity and make them more willing to try the finished product. I like to create a table of all the different foods my child likes and separate it into food groups, they can then use this as a guide to help them select healthy foods to make their own lunches. They are allowed to select a set number from each group for instance they must have 1 fruit, 1 vegetable, 1 calcium, 1 protein and 1 carbohydrate, they can also choose 1 treat from the sugar column. This is also a good way to encourage independence and develop an understanding of what makes a balanced meal.
Remember, it’s a Marathon, Not a Sprint: Changing eating habits takes time and patience. Don’t get discouraged if your child rejects a new food the first time. Keep offering it in a variety of ways, and eventually, their curiosity might just win them over. By setting a positive and encouraging tone around mealtimes, you can help your child develop a healthy relationship with food and make great choices for their growing bodies.
Sandwiches & Wraps:
- Classic Jam Sandwich: This all-time favourite is perfect for fussy eaters. Use different coloured bread, or nut butter alternatives, or add sliced bananas or berries for a twist.
- Cheese Toastie: Another classic that kids love. You can add sliced ham, turkey, or tomato for extra flavour and nutrients.
- Cream Cheese & Jam Wraps: Spread cream cheese on a tortilla, add jam, and roll up for a fun and easy finger food.
- Houmous & Veg Wrap: Spread houmous on a whole wheat tortilla, and add chopped cucumbers, peppers, and carrots.
- Chicken Salad Pitta Bread: Make a chicken salad with diced cooked chicken, mayonnaise, celery, and grapes. Serve in pitta bread.
- Tuna Mayo Rolls: Make tuna mayo with tinned tuna, mayonnaise, chopped celery, and onion. Serve on mini rolls.
- Sunbutter & Banana Sandwich: A great alternative to peanut butter for kids with nut allergies.
- Cheese & Tomato Toastie: Fill a tortilla with cheese, ham, or chicken and cook in a pan until golden brown. Cut into wedges for dipping in salsa or guacamole.
Finger Foods:
- Chicken Nuggets: Opt for baked chicken nuggets or homemade versions made with whole-wheat breadcrumbs.
- Cheese Strings: String cheese or a cheddar cheese stick for easy dipping.
- Pretzel Sticks & Cheese Cubes: Pack pretzel sticks with cubed cheddar or mozzarella cheese.
- Apple Slices with Cheddar Cheese: A classic combo that provides both sweet and savoury flavours.
- Pepper Strips with Houmous: Cut bell peppers into strips for dipping in houmous with tortilla chips.
- Cucumber Sticks with Ranch Dressing: Provide kid-friendly ranch dressing for dipping cucumber slices.
- Carrot Sticks with Cream Cheese: Pack carrot sticks with a small tub of cream cheese for dipping.
- Hard-boiled eggs: A good source of protein and healthy fats.
- Trail Mix: Make your own trail mix with nuts (if not allergic), seeds, dried fruit, and cereal puffs.
- Yoghurt Pot: Layer yoghurt, granola, and sliced fruit in a small container.
- Sweetcorn: Sweetcorn is a healthy whole-grain snack.
- Rice Cakes with Peanut Butter: Spread peanut butter or another nut butter alternative on rice cakes for a quick and easy snack.
Leftovers:
- Spaghetti Bolognese: Leftover spaghetti bolognese can be easily reheated and packed in a lunchbox or a thermos-type container.
- Cheese Pasta: Leftover cheese pasta is a comforting and satisfying lunch option. You can add chopped broccoli or peas for extra nutrients.
- Pizza: Leftover pizza slices are always a hit with kids.
- Soup and Crackers: Pack a thermos with heated soup and crackers on the side.
- Pasta with Tomato Sauce: Leftover pasta with tomato sauce is a simple and kid-friendly lunch.
- Chicken Fried Rice: Leftover chicken fried rice is a hearty and flavourful lunch option.
Main Dishes:
- Turkey & Cheese Roll-Ups: Spread cream cheese on a slice of deli turkey, add lettuce and a sprinkle of cheese and roll up.
- Ham & Cheese Pinwheels: Spread mustard on a slice of deli ham, add cheese, and roll up. Cut into pinwheels for easy dipping.
- Chicken Salad Lettuce Cups: Spoon chicken salad into romaine lettuce leaves for a healthy and low-carb option.
- Mini Pizzas: Use English muffins or pita bread as a base and top with pizza sauce, cheese, and pepperoni.
- Bean & Cheese Wraps: Spread refried beans on a whole wheat tortilla, add cheese, and roll up.
- Chicken or Turkey Kebabs: Marinate chicken or turkey chunks in a kid-friendly marinade, then thread onto skewers with cherry tomatoes, peppers, and pineapple chunks. Grill or bake until cooked through.
- Chicken Pie Filling: Make a batch of chicken pie filling and serve it over a bed of whole-wheat crackers or rice.
- Pizza Rolls: Use a tortilla wrap as a base and load it up with deli meat, tomato pizza sauce and cheese then roll into pinwheels.
In conclusion, packing lunchboxes for the pickiest eater doesn’t have to be a chore. With a little creativity and these helpful tips, you can transform lunchtime into an exciting adventure. Remember, the key is to make it fun! Utilise colourful bento boxes, or fun shapes with cookie cutters, and involve your child in the process of packing their lunchbox to spark their interest.
Don’t be afraid to get messy! Let your child explore new textures and flavours with their hands. Finger foods like sliced veggies with dips or yoghurt parfaits are great choices that encourage exploration. Most importantly, celebrate every step of the way, no matter how small. A simple “good job for trying that new bite!” can go a long way in building a positive association with new foods.
Packing a healthy and delicious lunch doesn’t have to be complicated. This list provides a treasure trove of ideas to keep your child’s taste buds happy and their tummies full. So, next time you pack your child’s lunchbox, remember – you’re not just nourishing your child’s body, you’re fostering a love for food that will last a lifetime!
If you have any new ideas that I’ve not included, please add them to the comments to help make this an even better lunchbox resource.
