School Lunches That Aren’t Sandwiches

Lauren Mardeusz, RD- Salt + Honey Nutrition

With the school year approaching, many parents are on the hunt for school lunches that aren’t sandwiches. While sandwiches are a classic lunchbox staple, there are plenty of other nutritious and exciting options to keep your school lunches interesting. Offering a variety of foods can not only make lunch more appealing but also ensure that your child gets a balanced mix of nutrients to fuel their busy day. From bento boxes to wraps, the possibilities are endless for delicious and healthy back-to-school lunch options.

Bento boxes are a fantastic way to pack a nutritious and visually appealing lunch. These compartmentalized containers allow you to include a variety of foods without them mixing together. Fill one section with sliced fruits like apples, berries, or grapes. Another section can hold veggies such as baby carrots, cucumber slices, and cherry tomatoes. For protein, consider grilled chicken strips, hard-boiled eggs, or a handful of nuts. Add some whole grain crackers or a small portion of pasta salad for a complete and balanced meal. Bento boxes make it easy to create lunches for kids that are both fun and healthy.

Wraps are another great sandwich-free lunch idea. Using whole-grain tortillas, you can create a wide range of wraps that are both tasty and nutritious. Try spreading some hummus on a tortilla and adding shredded chicken, spinach, and shredded carrots for a Mediterranean twist. Or, opt for a turkey and avocado wrap with a sprinkle of cheese and a dash of ranch dressing. Wraps are versatile and can be customized to suit your child’s preferences. They’re also easy to eat and pack well in a lunchbox, making them a perfect option for busy school days.

Leftovers from dinner can also make excellent school lunches. Consider repurposing dishes like pasta, stir-fry, or casseroles into portable and easy-to-eat meals. A thermos can keep hot foods warm until lunchtime, ensuring your child enjoys a delicious and comforting meal. For example, a serving of spaghetti with meat sauce or a hearty chicken and vegetable stir-fry can be just as enjoyable the next day. Utilizing leftovers not only reduces food waste but also simplifies the lunch-packing process.

Incorporating snacks into your child’s lunch can make the meal more exciting and ensure they have plenty of energy to get through the day. Think beyond the typical chips and cookies and opt for healthier options. Cheese sticks, yogurt cups, and homemade granola bars are great choices. Fresh fruit, like apple slices with a side of peanut butter or a small container of mixed berries, can add a sweet and nutritious touch. Mixing and matching these snack items can create a well-rounded and satisfying lunch that your child will love.

Salads are another excellent sandwich-free option that can be tailored to your child’s taste. A simple salad with mixed greens, cherry tomatoes, cucumber slices, and a protein like grilled chicken or chickpeas can be both nutritious and delicious. To make the salad more appealing to kids, consider adding fun toppings like croutons, cheese cubes, or a sprinkle of sunflower seeds. Packing the dressing separately will keep the salad fresh and crisp until it’s time to eat.

Finally, homemade pizza pockets or quesadillas can be a hit with kids. These can be made ahead of time and easily reheated or enjoyed at room temperature. Fill pizza pockets with marinara sauce, cheese, and your child’s favorite toppings, or make quesadillas with beans, cheese, and veggies. These handheld meals are fun to eat and provide a good balance of carbohydrates, protein, and fats.

There are plenty of sandwich-free lunch ideas that can make your child’s back-to-school lunches exciting and nutritious. From bento boxes and wraps to salads and homemade snacks, these options offer variety and balance. By thinking outside the sandwich, you can ensure your child enjoys their lunchtime and stays fueled for the rest of the day. So, get creative with your lunch packing and watch your child look forward to their meals with renewed enthusiasm.

Recipe 1: Chicken and Veggie Wraps

Equipment

• Cutting board
• Knife
• Mixing bowl
• Grater
• Measuring cups and spoons

Ingredients

• 2 whole grain tortillas
• 1 cup cooked chicken breast, shredded
• 1/2 cup shredded carrots
• 1/2 cup baby spinach
• 1/4 cup hummus
• 1/4 cup shredded cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Method

1. Prep Ingredients: Shred the cooked chicken breast and carrots.
2. Assemble Wraps: Lay out the tortillas. Spread hummus evenly on each tortilla.
3. Add Fillings: Layer shredded chicken, shredded carrots, baby spinach, and shredded cheese on top of the hummus.
4. Season and Roll: Drizzle with olive oil, and sprinkle with salt and pepper. Roll up the tortillas tightly.
5. Serve: Cut each wrap in half and pack in a lunchbox.

Nutrition Information (per serving)

• Servings: 2
• Calories: 350
• Protein: 24g
• Carbohydrates: 32g
• Fat: 15g

Recipe 2: Pasta Salad with Veggies

Equipment

• Large pot
• Colander
• Mixing bowl
• Knife
• Cutting board

Ingredients

• 2 cups whole wheat pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup bell pepper, diced
• 1/4 cup black olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Method

1. Cook Pasta: Cook the pasta according to package instructions. Drain and rinse with cold water.
2. Prep Veggies: While the pasta cooks, halve the cherry tomatoes, dice the cucumber and bell pepper, and slice the black olives.
3. Mix Salad: In a large mixing bowl, combine the cooked pasta, cherry tomatoes, cucumber, bell pepper, black olives, and feta cheese.
4. Dress Salad: In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper. Pour over the pasta salad and toss to coat.
5. Serve: Divide the pasta salad into containers for easy lunch packing.

Nutrition Information (per serving)

• Servings: 4
• Calories: 290
• Protein: 10g
• Carbohydrates: 38g
• Fat: 12g

Recipe 3: Veggie and Cheese Quesadillas

Equipment

• Non-stick skillet
• Spatula
• Cutting board
• Knife

Ingredients

• 2 whole wheat tortillas
• 1/2 cup black beans, rinsed and drained
• 1/2 cup shredded cheese (cheddar or mozzarella)
• 1/4 cup corn kernels (fresh or canned)
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1 tablespoon olive oil
• Salt and pepper to taste

Method

1. Prep Ingredients: Dice the bell pepper and onion.
2. Assemble Quesadillas: Lay out the tortillas. On one half of each tortilla, sprinkle a layer of shredded cheese. Add black beans, corn kernels, diced bell pepper, and diced onion. Sprinkle with salt and pepper. Add another layer of cheese on top.
3. Cook Quesadillas: Fold the tortillas in half over the fillings. Heat a non-stick skillet over medium heat and add olive oil. Cook each quesadilla for about 3-4 minutes on each side, until the cheese is melted and the tortilla is golden brown.
4. Serve: Cut each quesadilla into wedges and pack in a lunchbox.

Nutrition Information (per serving)

• Servings: 2
• Calories: 320
• Protein: 12g
• Carbohydrates: 34g

Fat: 16g

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