It's always a struggle to find inspiration for lunch recipes for kids, but one thing’s for sure—the heartiest items on your lunch menus should be full of lean protein, and healthy carbs. This can help you feel satiated until dinner. Think staples like rich dairy sources including paneer and yoghurt, and nutrient-packed add-ons like seeds, pulses and legumes, lots of fibre like avocado and chickpeas—they're low in calories and also aid in helping you feel wholly satisfied.
In this fast-paced world, you may be so lost in meeting deadlines that a home-cooked meal is something that has become a rare addition to tiffins. Ready-to-eat packed meals are processed foods brimming with preservatives while take-out cannot be anyone’s idea of a healthy meal. You often find yourself or your kids tired and sloppy by 3 pm because your body can’t function efficiently if it lacks energy and nutrition. However, what you can do is pack lunch box snacks that are easy and yummy to eat that takes the least effort to make, but is also healthy and hearty.
We understand that when you have to get up in the morning to make food, you may not be in a mood to cook anything elaborate. So here are easy-to-prep recipes that are healthy, effortless and seriously affordable.
Things to Keep in Mind While Packing Lunch
• Choose an insulated lunch box or double paper bags
• Pack a wrapped frozen water bottle or freezer brick next to foods that should be kept cold (for example cheeses, yoghurts, meats and salads).
• Perishable foods such as dairy products, eggs and sliced meats should be kept cool, and eaten within about four hours of preparation. Don’t pack these foods if just cooked. First, cool in the refrigerator overnight.
• For hot lunches use a thermos or other insulated container to keep them at a warm temperature.
• If making lunches ahead of time, keep them in the fridge until you are ready to leave. t's also best to pack lunch just before you leave
• Keep packed lunches out of direct sunlight and away from heat, ideally in a cool, dark place.
What Not To Include In Your Lunch Recipes Or Tiffin Boxes
• Sweet, soft drinks and fruit juices that are high in calories and sugar.
• Dried fruit bars.
• Dairy desserts, and chocolate bars.
• Chocolate spreads and jams in sandwiches.
• Fatty, salty processed meat.
• Deep-fried ready-to-eat dry snacks.
• 'Oven-baked' savoury biscuits and crisps.
Include These Options As Part Of Your Lunch Box Snacks Every Day!
• Pack fresh fruit everyday and dried fruit occasionally.
• Include fresh egetable sticks with dip - cherry tomatoes, carrot sticks, capsicum and cucumber. Or a nice mix veg sabzi.
• Milk, yoghurt or cheese: You can use reduced-fat options and for those who cannot tolerate milk products, offer appropriate daily alternatives like calcium-fortified soy products
• Meat or meat alternative foods: Try lean meat like chicken or a hard-boiled egg
• Grain or cereal foods: Include chapatti, bread roll, flatbread, fruit bread or some crackers (wholegrain or wholemeal options.)
Here Are Some Healthy Lunch Recipe Ideas Or Tiffin Box Recipe Ideas You Can Take Inspiration From:
1. Spinach Corn Sandwich + Carrot Sticks With Yogurt/ Sour Cream Dip + Trail Mix
Spinach Corn Sandwhich
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 6 Sandwiches
Ingredients:
• 12 Bread slices, whole wheat/multigrain
• Butter to spread on bread
• 3 tablespoons butter, for cooking
• 1½ tablespoon whole wheat flour
• 1½ cup warm milk
• 2 cups spinach cleaned, boiled, strained and chopped
• 1 cup corn, cooked
• 1 cup cheese grated
• Pepper to taste
Method:
1. Melt butter in a pan.
2. Once the butter starts to melt add flour. Stir using a spatula for a minute on low-medium heat.
3. Once the raw flavour of the flour is gone, slowly add warm milk.
4. Whisk carefully to make a smooth mixture and avoid any lump.
5. Add pepper as per taste. Mix well.
6. Add boiled spinach and corn. Mix well. Take the pan off the heat.
7. Add grated cheese. Mix using a spatula till cheese is melted and well incorporated.
8. Spread butter on a bread slice. Turn around. Spoon the Spinach Corn mixture. Top with another bread. Spread butter.
9. Grill on a griddle pan.
2. Methi Thepla + Jeera Aloo + Cut-Up Apples With Chat Masala
Methi Thepla
Prep Time: 20 minutes
Cook Time: 10 minutes
Servings: 9 theplas
Ingredients:
• 2 cups wheat flour
• ½ teaspoon red chilli powder
• ¼ cup besan
• 1 teaspoon sesame seeds
• ¼ teaspoon turmeric
• ½ teaspoon ajwain
• 1 green chilli
• salt to taste
• 1-inch grated ginger
• 1 cup finely chopped methi leaves
• ½ cup curd/yoghurt
• water as required (to knead dough)
• 2 teaspoons oil
• 5 teaspoons oil/ghee (for roasting)
Method:
1. In a large mixing bowl take wheat flour and besan.
2. Add the spices, green chilli, ginger and methi leaves.
3. Mix until the spices are combined well.
4. Add curd and mix the dough well.
5. Now add some water and knead the dough.
6. Knead the dough to a smooth and soft dough ball.
7. Add 2 teaspoons of oil and knead the dough for 7 more minutes.
8. Now remove a medium-sized dough ball, roll and flatten it. Sprinkle some wheat flour on the surface and roll it to a thin circle like a chapatti or paratha.
9. On a hot tawa, place the rolled thepla and cook for a minute. When the base is partly cooked, flip the methi thepla, brush oil/ghee and press slightly.
10. Your thepla is ready.
Jeera Aloo
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 3 servings
Ingredients:
• 2 teaspoons oil
• 1 tablespoon cumin seeds (jeera)
• 1-inch ginger (finely chopped)
• 2 green chilli (finely chopped)
• ½ teaspoon turmeric
• 1 teaspoon red chilli powder
• ½ teaspoon coriander powder
• ¾ teaspoon dry mango powder (aamchur)
• pinch of asafoetida (hing)
• salt to taste
• 2 boiled potatoes (peeled & cubed)
• 1-2 tablespoons water
• 2 tablespoons coriander leaves (finely chopped)
Method:
1. Heat oil and sauté cumin seeds till it turns aromatic.
2. Add ginger and green chillies, sauté for a minute.
3. Now add turmeric, chilli powder, coriander powder, aamchur, pinch of hing and salt to taste.
4. Sauté on low flame, be careful not to burn the spices.
5. Now add the boiled and cubed potatoes.
6. Mix gently without breaking potatoes.
7. Add a splash of water, cover and simmer for 5 minutes.
8. Finally, add coriander leaves and serve.
3. Pineapple Fried Rice + Veggie Crisps + Blueberry Yoghurt
Pineapple Fried Rice
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 6-7 servings
Ingredients:
• 2 tablespoons quality vegetable oil, divided
• 3 eggs, beaten with a dash of salt (optional)
• 2 cups chopped fresh pineapple
• 1 large red bell pepper, diced
• 1 cup carrots, finely diced
• 1 cup chopped green onions
• 4-5 cloves garlic, minced
• ½ cup chopped raw, unsalted cashews
• 3 cups cooked and chilled long-grain brown rice
• 2 tablespoon soy sauce
• 3 teaspoons chilli garlic sauce or sriracha
• Salt, to taste
• A handful of fresh coriander leaves, torn into little pieces, for garnishing
Method:
1. Heat a large wok or non-stick frying pan over medium-high heat
2. Follow this step if using egg: Once the pan is hot, add 1 teaspoon oil. Pour in the eggs, stirring frequently, scrambled till lightly set, about 30 seconds to 1 minute. Transfer the eggs into the empty bowl. Wipe out the pan if necessary with a paper towel.
3. Add 1 tablespoon oil to the pan and add the pineapple, carrots and red pepper. Cook, stirring constantly until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes.
4. Add the green onion and garlic. Cook until fragrant while stirring constantly, about 30 seconds. Transfer the contents of the pan to a bowl.
5. Reduce the heat to medium and add the remaining 2 teaspoons of oil to the pan. Add in the cashews and cook until fragrant, stirring constantly for about 30 seconds.
6. Add the rice to the pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
7. Add the vege mix and egg (if using) back into the pan and stir to combine, keep stirring. Cook until the contents are warmed through.
8. Add the soy and chilli garlic sauce, mix well and remove from heat
9. Season to taste with salt, garnish with coriander and serve.
4. Chole + Jeera Rice + Cucumber Salad
Chole
Prep Time: 15 minutes
Cook Time: 35-40 minutes
Servings: 4 servings
Ingredients:
To Make Fresh Powder (to be made in advance)
• 2 bay leaves
• 2 black cardamom
• 4-5 cloves
• ½ inch cinnamon stick
• ½ teaspoon black peppercorns
To Grind Into Paste (to be made in advance)
• 1 medium or 1 cup red onion roughly chopped
• 2 small or 1 cup tomato roughly chopped
• 1 green chilli
• ½ inch ginger chopped
• 2 cloves of garlic sliced
For Chole Recipe
• 1 cup white chickpeas, soaked overnight
• 2-3 tablespoons oil
• ½ teaspoon cumin seeds
• Salt to taste
• 2 teaspoons red chili powder
• 1 teaspoon coriander powder
• ¼ teaspoon turmeric powder
• 1 teaspoon anardana powder (dried pomegranate seeds powder)
• 2 ¼ cups water
• ½ teaspoon aamchur powder (dried mango powder)
• 2 tablespoons Cilantro or coriander leaves finely chopped
Method:
1. To make fresh spice powder in advance, take whole spices (bay leaves, black cardamoms, cloves, peppercorns, cinnamon sticks) in a small pan and dry roast on low-medium heat for 2 minutes or until aromatic. Remove it to a plate and let it cool down. Then grind into a fine powder using a spice grinder.
2. To make the paste in advance: chop onion, tomato, ginger, garlic and green chillies. Then make a smooth puree using the blender.
3. Heat the oil in a pressure cooker on medium heat. Once hot add cumin seeds and let them sizzle a bit.
4. Then add the prepared onion-tomato puree and a little salt. Let it cook. It will splutter a lot so you can partially cover it. Cook until it becomes a thick paste and oil starts to ooze out from the masala.
5. Then add remaining salt, turmeric powder, red chilli powder, coriander powder, anardana powder and above-prepared spice powder. Mix well and cook for a minute.
6. Then add soaked chana and water, cover the cooker with lid. Cook on medium heat for 20-25 minutes. Let the pressure go down by itself and then open the lid.
7. Now add amchur powder and mix.
8. Lastly, garnish with chopped cilantro and serve.
5. Lemon Idli + Peanut Chutney + Berries
Lemon Idli
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 12 idlis
Ingredients:
• 1 kg Store bought idli batter
• 6 teaspoons lemon juice
• 2 green chillies
• 1/2 teaspoon ginger powder
• 1/2 teaspoon cumin seed
• 1/2 teaspoon peppercorn
• 1/4 teaspoon turmeric powder
• Coriander leaves, finely chopped
• 1/2 teaspoons oil/ghee
Method:
1. Mix idli batter, lemon juice, chopped green chillies, ginger powder, turmeric powder and coriander leaves.
2. Add required salt to the batter
3. In a small kadhai, heat oil/ghee and add cumin seeds and peppercorns. When they start to crackle, turn off the stove and add it to the idli batter.
4. Grease idli mould with oil and fill it with this lemon idli batter and steam for 10 minutes.
5. Serve with coconut/peanut chutney
Peanut Chutney
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 12 idlis
Ingredients:
• 1 tablespoon vegetable oil
• 1 cup peanuts
• 4-5 dry red chillies
• 1-inch ginger (chopped)
• 5-6 cloves garlic
• ¼ cup onion (roughly chopped)
• Lemon size tamarind
• Salt to taste
For tempering
• 2 tablespoon vegetable oil
• 1 teaspoon mustard seeds
• ½ teaspoon cumin seeds
• ¼ teaspoon hing
• 1 teaspoon urad dal
• 10-12 curry leaves
Method:
1. Heat vegetable oil in a pan.
2. Add peanuts and fry until slightly browned.
3. Remove them on a plate.
4. Add red chilli, ginger, garlic and onion to the pan and fry for 3-4 minutes.
5. Add them to the plate with peanuts.
6. Let the peanuts and other ingredients cool.
7. Transfer them in to a grinder along with tamarind and salt.
8. Add some water and grind to make a smooth chutney.
9. For tempering, heat oil in a pan.
10. Once the oil is hot, add mustard seeds, cumin seeds and hing and let them crackle for a few seconds.
11. Add urad dal and fry until browned.
12. Add curry leaves.
13. Pour the tempering over the chutney and mix well.
14. Serve with dosa and idli.
6. Creamy White Sauce Pasta + Lettuce & Cherry Tomato Salad + Cubed Melons
Creamy White Sauce Pasta
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 3 servings
Ingredients:
• 1 cup penne pasta (whole wheat/durum flour)
• 2 tablespoons butter
• 2 tsp minced garlic
• 1 tablespoon flour
• ½ cup vegetable broth / 1 cup water seasoned with Maggi flavour cubes
• ¾ cup milk
• 2 tsp dried parsley
• ¾ cup grated parmesan cheese
• salt and pepper to taste
Method:
1. Cook pasta according to package directions.
2. Melt butter in a medium saucepan, add garlic.
3. Cook for 1 minute over medium heat
4. Add flour and cook for an additional minute, stirring constantly.
5. Add milk and broth, stirring constantly. Cook until sauce boils and thickens.
6. Add parsley and cheese. Add desired salt and pepper. Continue stirring until cheese has melted.
7. Pour sauce over pasta and mix.
7. Masala Rice + Sautéed Paneer & Capsicum + Raita
Masala Rice
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 3 servings
Ingredients:
• 1 cup basmati rice
• 2 chopped tomatoes
• 2 chopped onions
• 4 green chillies
• ½ inch cinnamon stick
• 2 cardamom pods
• 1 teaspoon ginger garlic paste
• 2 bay leaves
• 4 cloves
• ½ teaspoon turmeric powder
• Coriander leaves a hand full
• Mint leaves a hand full
• 1 tablespoon ghee
• 2 tablespoons oil
• Salt to taste
• 1 ½ cup hot water
Method:
1. Wash and soak rice in water for at least 10 minutes.
2. Heat a deep pan with ghee and oil. Then add all spices and fry for a minute.
3. Next, add the chopped onions along with slit green chillies and sauté them till the onion changes its colour.
4. Add ginger-garlic paste and fry a minute or until the raw smell goes out.
5. Then add chopped tomatoes along with turmeric powder, coriander leaves, mint leaves and sauté them for a minute.
6. Cover and cook till the tomatoes are nicely mashed, keep stirring at intervals
7. Drain the water from rice and slowly add to the pan and mix gently, so that you don’t break the grains.
8. Add 1 ½ cup of water and season it with the required salt and mix well.
9. Close the lid and cook on low flame for 15-20 minutes or until rice is cooked.
10. Transfer the flavoured masala rice into a serving plate and let it rest before you pack.
8. Vegetable Hakka Noodles + Baked Banana Chips + Trail Mix
Vegetable Hakka Noodles
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings
Ingredients:
• 2 packets store-bought veg Hakka noodles, uncooked
• ½ cup chopped spring onion bulbs
• ½ cup chopped spring onion stalk
• ½ cup chopped spring onion greens
• ½ cup thinly sliced green capsicum
• ½ cup thinly sliced carrots
• ¼ cup chilli sauce
• ¼ cup light soy sauce
• 1 ½ tablespoon finely chopped garlic
• 1 tablespoon finely chopped ginger
• ½ tablespoon finely chopped green chillies
• ¼ cup vinegar
• ½ cup vegetable oil
Method:
1. Boil noodles as per instructions on the packet
2. Cook them al-dente, strain and keep aside
3. In a kadhai add ¼ cup oil, heat on medium heat
4. Sauté ginger, garlic and chillies for 2 minutes
5. Add onion bulbs and carrot, sauté till the carrots are half cooked
6. To the mix, add the onion stalk, sauté for a minute and set aside
7. In a large wok, add chilli sauce and soy sauce
8. Sauté and add the vegetable mix
9. Mix well with the sauce
10. Add boiled noodles, capsicum and spring greens
11. Give this a good toss
12. Add some vinegar and spring greens on top
13. Let the steam out for a while before you pack.
9. Rainbow Pasta Salad + Buttered Bread Rolls + Cut-Up Apples
Rainbow Pasta Salad
Prep Time: 20 minutes
Cook Time: 15 minutes
Servings: 4 servings
Ingredients:
• 1 cup tri-colour bowtie pasta, cooked and tossed with olive oil to keep it from sticking
• ½ cup pepperoni chunked
• ½ cup cucumbers chunked
• 1 cup carrots chunked
• ¼ cup broccoli chunked
• 1 cup cheddar cheese chunks
• 1 cup black olives
• ½ cup cherry tomatoes
• ½ cup red pepper diced
• ½ cup yellow pepper diced
• 1 cup red onion diced
• 1 cup Italian/ranch dressing
Method:
In a large bowl combine all the ingredients. Refrigerate overnight, or for at least 1 hour before packing.
10. Pizza Paratha + Mint Yoghurt Dip + Mixed Fruit Bowl
Pizza Paratha
Prep Time: 30 minutes
Cook Time: 15 minutes
Servings: 6 servings
Ingredients:
for dough:
• 2 cup wheat flour / atta + ¼ cup wheat flour / atta
• 2½ tsp oil
• ¼ tsp salt
• water to knead
for stuffing:
• 1½ cup mozzarella cheese (grated)
• 2 tbsp onion (finely chopped)
• ½ capsicum (red & green, finely chopped)
• ¼ tsp salt
• ½ cup pizza sauce
• 2 tsp chilli flakes
• 2 tsp mixed herbs (basil, marjoram, oregano, rosemary, sage, thyme)
• oil for roasting
Method:
1. Mix all the ingredients under the dough and knead into a soft dough
2. Prepare the stuffing by mixing mozzarella cheese, onion, capsicum and ¼ teaspoon salt.
3. Pinch a ball sized dough, roll and flatten it. Also dust with some wheat flour.
4. Spread 2 teaspoons of pizza sauce leaving the space from the sides
5. Place 1 tablespoon full of prepared pizza stuffing in the centre.
6. Sprinkle ¼ teaspoon chilli flakes and ¼ teaspoon mixed herbs.
7. Take the edge and start pleating towards the centre.
8. Also, join the pleats together and secure tight.
9. Sprinkle some flour and roll slightly thick.
10. Place the paratha on a hot tawa and cook for a minute.
11. Furthermore, when the base is partly cooked (after a minute), flip the pizza paratha.
12. Also, brush oil/ghee and press slightly. Flip again once or twice till both the sides are cooked properly.
13. Serve with Ketchup