With the school year just around the corner, it’s time to get ready for the daily lunchbox challenge. As parents, you want your kids to start the year with nutritious and appetizing meals that keep them fueled and focused. To help you out, we’ve gathered a selection of speedy and simple lunchbox recipes that will have your kids eagerly anticipating their midday meal.
Energy Balls
Prep time: 10 minutes | Total time: 30 minutes | Makes 8-10 balls
Ingredients:
- 1 cup oats of choice (quick oats, rolled oats, whole flake oats)
- 1/2 cup nut butter of choice (peanut butter, almond butter, wow butter)
- 1 Tbsp water
- 1 tsp vanilla extract
- 1 Tbsp maple syrup or honey
- + Optional add-ins: chocolate chips, raisins, shredded coconut, chia seeds, hemp hearts, M&Ms
Instructions:
- Add all ingredients to a medium bowl, stir until completely combined.
- Roll mixture into 1-2 inch balls and place on tray lined with parchment paper.
- Cool in fridge for at least 20 minutes. Serve chilled and enjoy!
Roasted Chickpeas
Prep time: 10 minutes | Total time: 25-40 minutes | Makes 2-3 servings
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 Tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- Optional: a pinch of cayenne pepper (spicy)
Instructions:
For the air fryer-
- Preheat the air fryer to 375°F (190°C).
- Pat the chickpeas dry with a paper towel to remove excess moisture.
- In a bowl, toss the chickpeas with olive oil, salt, garlic powder, paprika, and cayenne pepper (if using).
- Place the seasoned chickpeas in the air fryer basket in a single layer.
- Cook for 15-20 minutes, shaking the basket every 5 minutes for even cooking.
- Chickpeas are done when they’re golden brown and crispy.
For the oven-
- Preheat the oven to 400°F (200°C).
- Follow steps 2 & 3 from above.
- Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
- Roast in the oven for 25-30 minutes, tossing halfway through, until they’re crispy and golden.
Muffins
Prep time: 10 minutes | Total time: 28 minutes | Makes 12 muffins
Ingredients:
- 3 very ripe bananas
- 1 large egg
- 1/4 cup melted coconut oil or butter (slightly cooled)
- 1 cup milk (dairy or non-dairy alternative)
- 1 teaspoon pure vanilla extract
- 1 cup whole wheat flour
- 3/4 cup rolled oats
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 cup blueberries (or berries of choice)
Instructions:
- Preheat oven to 375 degrees F and grease a 24-cup mini muffin pan.
- Place all ingredients into a medium bowl. Stir well but gently. Be sure to stir your batter together thoroughly. If you can see the oil streaking through the batter, you need to stir it more. It should be uniformly mixed and look like one consistent colour.
- Divide batter among the prepared muffin pan.
- Bake for 14-16 minutes or until a cake tester inserted into the center comes out cleanly.
- Let cool for a few minutes in the pan, then transfer to a wire rack to cool fully.
Egg Bites
Prep time: 10 minutes | Total time: 25-30 minutes | Makes 6 egg bites
Ingredients:
- 6 large eggs
- 1/4 cup milk (dairy or non-dairy)
- 1/2 cup shredded cheese (cheddar, mozzarella, or your favourite)
- 1/4 cup diced cooked ham or cooked bacon bits (optional)
- 1/4 cup finely chopped veggies (bell peppers, spinach, broccoli, etc.)
- Salt and pepper to taste
- Cooking spray or muffin tin liners
Instructions:
- Preheat your oven to 350°F (175°C). Grease a muffin tin or line it with muffin tin liners for easy removal.
- In a bowl, whisk together eggs and milk until well combined. Season with a pinch of salt and pepper.
- Gently stir in the shredded cheese, diced cooked ham or bacon (if using), and finely chopped veggies.
- Pour the egg mixture evenly into each muffin cup, filling them about 2/3 full.
- Place the muffin tin in the preheated oven and bake for approximately 15-20 minutes, or until the egg bites are set and slightly golden on top.
- Allow the egg bites to cool for a few minutes before carefully removing them from the muffin tin. Once cooled, pack them into your kids’ lunchboxes.
Sandwich Roll-Ups
Prep time: 10 minutes
Ingredients:
- Slices of your choice of bread (whole wheat, white, or gluten-free)
- Filling options: sliced turkey, ham, cheese, lettuce, tomato, cucumber, cream cheese, hummus, etc.
Instructions:
- Flatten the Bread: Place a slice of bread on a clean surface and gently roll it out using a rolling pin. This will help make the bread more pliable for rolling.
- Add Fillings: Layer your chosen fillings onto the flattened bread. You can mix and match ingredients to suit your kids’ preferences. For example, spread a thin layer of cream cheese or hummus, add a few slices of turkey or ham, and top with lettuce, tomato, and cucumber.
- Roll It Up: Carefully roll up the bread and fillings tightly, starting from one end and rolling towards the other. Press gently to secure the roll-up.
- Slice and Serve: Use a sharp knife to slice the roll-up into bite-sized pieces. You can cut them into rounds or even smaller pinwheels.
- Pack and Enjoy: Pack the sandwich roll-ups in your kids’ lunchboxes, and they’re ready to enjoy! These roll-ups are not only delicious but also easy to hold and eat.
Lunch Box Quesadillas
Prep time: 10 minutes | Total time: 16-18 minutes | Makes 2 quesadillas
Ingredients:
- 2 large flour tortillas (whole wheat or gluten-free, as desired)
- 1 cup shredded cheese (cheddar, mozzarella, or a blend)
- Filling options: cooked chicken, cooked veggies (bell peppers, onions, etc.), beans, salsa, guacamole, etc.
- Cooking spray or a touch of butter
Instructions:
- Prepare the Fillings: If using cooked chicken or veggies, make sure they’re diced or sliced into small pieces. Have all your fillings ready and set aside.
- Assemble the Quesadillas: Lay one tortilla flat and sprinkle half of the shredded cheese evenly over one half of the tortilla. Layer on your desired fillings, making sure not to overstuff.
- Add More Cheese: Sprinkle the remaining cheese over the fillings, covering them evenly.
- Fold and Press: Fold the tortilla in half, covering the fillings with the cheese-covered side. Press down gently to seal the quesadilla.
- Cook the Quesadilla: Heat a non-stick skillet or griddle over medium heat. If desired, lightly grease the skillet with cooking spray or a touch of butter. Place the folded quesadilla onto the skillet.
- Cook and Flip: Cook for about 2-3 minutes on each side, or until the tortilla becomes golden brown and the cheese inside is melted.
- Slice and Pack: Remove the quesadilla from the skillet and let it cool slightly. Use a sharp knife to slice it into wedges. Pack the quesadilla wedges in your kids’ lunchboxes.
As your kids step into a new school year filled with opportunities, we hope these recipes make your mornings smoother and their school days more satisfying. Here’s to a fantastic school year ahead, packed with enjoyable lunches and successful learning!