One of the most common requests that I hear in clinic are ideas for healthy lunches and school snacks. Families are seeking health, variety and compliance with school rules for nut-free, egg-free, etc. snacks.
Likely due to my profession as a Registered Dietitian, we are a brown bag family. Thinking through fun, kid-friendly and nutritious options for school is a welcomed challenge. But, can become a hassle without the necessary forethought. I’m happy to provide an abundance of ideas and suggestions to assist in this piece of the parenting puzzle!
Here are a few of our family’s faves! Each healthy meal includes at least 3 food groups (Energy, Protein, Fruit and/or Vegetable) and snack includes 2 food groups (Energy and Protein). We typically try to avoid “Double dipping” in a food group, with the exception of vegetables, because this can lead to caloric excess. If calories are too few, consider tapping into the variety of healthful fats that can add flavor to your family’s mid-day meal.
Nut-Free Lunch Ideas:
- Sunbutter and banana pin wheels with carrots and yogurt
- Ham and cheese pinwheels with broccoli and orange
- Hummus, pita, cucumbers and cheese stick
- Pasta with cheese, tomatoes, olives and fruit
- Greek yogurt, granola and berries with carrots
- Black beans, salsa, chips and bell peppers with mango
- Boiled egg, whole wheat crackers, carrots and fruit
- Celery, sunbutter, raisins, whole wheat crackers, yogurt
- Cottage cheese, crackers, orange, carrots
- Avocado, salsa and chicken wrap with peppers and pear
- Whole grain waffle with apple slices, jicama and yogurt
- Whole grain pancake with sun butter, banana and yogurt
- Raisin toast with cheese stick and carrots
- Baked potato, chicken and peas with melon
- Sweet potato, apple, yogurt and peas
- Pretzels, cheese stick, cucumbers and melon
- English muffin with tomato sauce, cheese, fresh tomatoes and raisins
- Quesadilla, bell peppers and tomatoes, and mango
- Whole grain cereal, cheese stick, raisins and carrots
- Tuna pinwheels with pickles, avocado and cucumbers and apple
- Pizza with tomatoes and melon
- Tortilla Chips with bean dip, peppers and melon
- Frittata cup with toast, broccoli and melon
- Whole grain cracker sandwiches with turkey and cheese, cucumbers and apple
- Whole grain sunbutter sandwiches with banana and celery
- Shrimp, rice and frozen peas with pear
- Overnight oats with raisins and yogurt, carrots
- Homemade Soup (Chicken Noodle, Vegetable Beef, etc.) with Whole Grain Crackers, Carrots, Celery and Cheese stick
*For schools and workplaces that permit nuts, consider using peanut, almond or cashew butter in place of sunbutter.
Nut-Free Snack Ideas:
- Banana or apple slices with Sunbutter
- Ham and cheese roll-ups
- Raw vegetables with Hummus
- Mozzarella, Cheese and Tomato skewers
- Plain Greek yogurt with berries (blend it for a smoothie)
- 1/4 c Black beans and salsa with 1 serving of Tortilla chips and bell peppers
- Boiled egg with 4-8 whole wheat crackers
- Celery, with sunbutter and raisins (Ants on a Log)
- Cottage cheese with Fresh or Canned (in water) fruit
- Avocado Boats with Salsa and 1 serving of Tortilla chips (
- 1 Whole grain waffle with Sunbutter
- 1 slice of Raisin toast with Sunbutter
- Cheese stick and Carrot sticks
- Pretzels with Yogurt
- Cucumbers with Cottage Cheese
- 1 Corn or Whole Wheat high fiber tortilla with melted cheese and salsa (Quesadilla)
- 2 Tbsp. Sunflower seeds or Pepitas with 2 Tbsp. Raisins
- 2 Whole grain cracker sandwiches (4 crackers) with cheese and cucumber
*For schools and workplaces that permit nuts, consider using peanut, almond or cashew butter in place of sunbutter.
