The Ultimate Guide to Lunches for Toddlers (15+ Ideas for Home, Daycare & On the Go)
April 2022
Last reviewed: September 2022
Author:
Jennifer Anderson, MSPH, RDN
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
As an Amazon Associate, Kids Eat in Color® earns from qualifying purchases made through affiliate links.
Author:
Jennifer Anderson, MSPH, RDN
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Preparing healthy lunches for toddlers can be tricky, but this article will make feeding your toddler easy! Whether you have a picky eater or an adventurous toddler, here’s a roundup of our favorite lunches for toddlers, kids and picky eaters.
Plus, we’ll teach you how to build a balanced lunch, how to serve meals so toddlers will actually eat, and get tips on packing lunches for daycare or preschool.
Preparing a balanced lunch for your toddler not only provides them with optimal nutrients, but it also helps keep them full until the next meal or snack. And anyone who has dealt with a hungry two-year-old knows how important it is to keep them full between meals!
Keep reading for recipes and healthy toddler lunch ideas below.
Building balanced lunches for toddlers
A balanced meal for a toddler consists of three or four components: a fat, a protein, a carbohydrate and a fruit or vegetable (fiber!). You’ll want to make sure to serve an item from each one of these categories when preparing lunch for your child.
Fats are important for brain development and include foods like oils, full-fat dairy, nuts and seeds and avocado.
Protein also supports development, and it can help keep your child full between meals. Protein foods include meat, poultry, fish, beans, eggs, nuts and seeds.
Carbohydrates, which can be found in foods like yogurt, milk, fruit and refined grains, provide your child with energy to power through the day.
The easiest meal to feed your toddler? One that you’ve already cooked or prepared. Leftovers can be one of the best options for a quick, easy toddler lunch.
While your toddler may certainly have a lot of opinions, they probably aren’t particular about when certain foods should be served. So, feel free to serve dinner or even breakfast leftovers as a quick lunch.
Here’s a simple of list of fast and easy-to-prepare lunches for toddlers:
Sandwiches (see below for more toddler sandwich ideas)
These simple, balanced toddler meals can be prepped in a pitch when you’re short on time. When you have more time, the recipes below can also make great lunches for toddlers.
How to serve lunch so your toddler is more likely to eat
At Kids Eat in Color, we teach that it’s the parents’ job to decide when to eat and what to serve for meals, and it’s up to the child to decide what to eat from what is served and how much. This practice is known as the Division of Responsibility.
That being said, there are some things you can do as the parent to foster healthy mealtimes at home or out and about.
Plus, if your child is a picky eater, preparing lunches for toddlers can be an even greater struggle. These tips can also help you handle lunchtime with your picky toddler and teach them to try new foods.
Here’s how to serve lunches for toddlers to help them actually eat.
1. Try deconstructed meals
Some kids can be overwhelmed when served a large meal. Instead of trying to pressure kids to eat lunch, we recommend serving them a deconstructed meal. This means serving all the components of a meal separately.
A deconstructed meal allows your selective eater to choose the pieces of the meal that they feel comfortable with.
For instance, if serving a sandwich for lunch, you can offer the bread by itself and the various toppings on the side.
2. Offer new foods in micro portions
For any new foods or foods your little one is still learning to like, try serving a micro portion. A micro portion is a small, fingernail-sized amount of food.
Serving your toddler small portions at lunch can help prevent them from becoming overwhelmed by a larger, adult-sized serving. It also helps cut down on food waste.
3. Serve safe foods
There should also be at least one component of the meal that your toddler feels comfortable with. You can think of this as the ‘safe food’ of the meal. Your child should be able to fill up on the safe food if that’s all they choose to eat.
Find a lunchbox that’s the right fit for your meal. (Need help selecting a lunchbox? Read our review of 16 popular lunchboxes.)
Use an ice pack when needed to keep your toddler’s lunch cool.
Switch up your silverware and add fun kid utensils to their bag.
Send hot foods in a thermos. To warm up your thermos before filling, pour boiling water into the thermos and cover for 5 minutes. Dump out water and then fill with food.
Cut out fun shapes with mini cookie cutters. Trust us. Eating a star-shaped cucumber is way more fun for kids than eating a regular ol’ slice of cucumber. Check out our favorite cutters and feeding products!
Serve familiar foods or dishes. Daycare may not be the best time for your toddler to try out a brand new recipe. Try new dishes at home first so your little one can get comfortable with them.
Keep reading for more quick meal ideas and 10+ recipes for healthy lunches for toddlers.
Healthy lunch recipes for toddlers
1. Nut or seed butter sandwiches with fruit spread
Peanut butter and jelly sandwiches are popular for a good reason (we love them too!), but there are other sandwich ideas also worthy of your child’s favorite lunchbox. Try new spreads and fruits to keep meals interesting!
Here’s a grilled cheese sandwich alternative that your toddler might enjoy at lunchtime. Use your favorite store-bought chutney or make your own by blending 2 parts cilantro, 1 part mint leaves, a splash of lime juice and salt to taste.
Spread chutney on both slices of bread and add sliced tomatoes, sliced cucumbers and shredded mozzarella cheese. Help keep the sandwich together by toasting it on a skillet or in a panini press.
Picky eating tip: Is chutney a new condiment for your child? Introduce it as a dip first before spreading it on a sandwich.
3. Fish Stick Po’boy Sandwich with Peach Remoulade
Take your child’s favorite fish sticks and add them to this French bread handheld with a tangy peach sauce.
If your child has a hard time eating sandwiches, we recommend serving thisfish stick po’boy sandwich deconstructed, with the fish sticks, toppings and bread served separately and dipping sauce on the side.
4. Griddled Corn Cakes with Pulled Pork and Broccoli
For a quick toddler lunch, serve fresh corn cakes with store-bought pulled pork (or make your own if you have more time!) and steamed broccoli.
Depending on your child’s preference, you can serve the ingredients separately, or make them into mini sliders by using the corn cakes as bread. Either way, this easy lunch recipe is a definite winner!
5. Ijjeh (Easy Zucchini Fritters)
These Arab-style easy zucchini fritters are a great option for a toddler’s lunch because they’re made with simple yet tasty ingredients, and they’re incredibly versatile.
They can be served on their own or as a handheld with pita bread, sandwich bread, a burger bun, a wrap or a tortilla. If your child isn’t a fan of one presentation, try another when you serve the leftovers.
6. Avocado Sushi
Avocado sushi is a great way to introduce little kids to sushi. Have your child prepare them with you as a fun food play activity!
Does your toddler like bacon? Add cooked bacon or bacon bits as a salty surprise.
7. Bulgogi Meatballs
Mini meatballs are a perfect finger food for a toddler’s lunchbox. If your child is a picky eater, smaller meatballs may be less intimidating for them and could help reduce food waste.
Pair a handful of kid-friendly bulgogi meatballs with brown rice, kiwi and cucumber. To serve warm while on the go or at school, add the rice and meatballs to a thermos (using the prep method above).
8. Naan Pizza
Switch up everyone’s favorite standard pizza pie with this version on naan bread. If naan is new to your toddler’s lunch routine, try making your first naan pizza with their favorite toppings (cheese, pepperoni, etc.) and then try out new ingredients as they get more comfortable.
For authentic flavor and added protein, we like using butter chicken sauce instead of pizza sauce and adding butter chicken as a topping–yum!
9. Chicken Empanadas with Cheese & Potatoes
The combination of pre-made pizza dough, frozen diced potatoes and leftover shredded chicken makes these cheesy chicken empanadas come together quickly and easily for busy parents. They can also be frozen so they’re perfect for quick lunchbox meals.
We love freezer-friendly family meals and dishes. Get tips for filling your freezer without burning out.
10. Bean & Cheese Taquitos
Mix together a can of refried beans, ½ cup shredded cheddar cheese and about a teaspoon or more of taco seasoning. Spread about ¼ cup of bean-cheese mixture onto a 8-inch flour tortilla, roll it up tightly and then place it onto an oiled cookie sheet. Bake the taquitos at 400 degrees F / 205 degrees C for about 10-15 minutes, flipping once halfway through cooking.
You should be able to make 8 taquitos with a full can of refried beans. Be sure to freeze any leftovers for the next time you need a quick and easy toddler lunch idea.
11. Egg and Chips
Does your little one love fries? This eggs and chips recipe is basically an omelet with fries. Toddlers are sure to love it! And parents will love the fact that it repurposes leftovers and provides a healthy source of protein thanks to the eggs.
12. Sardine Wrap
Canned sardines are just as convenient and easy to use as canned tuna. Plus, sardines offer kids many nutritional benefits. Those are just a couple of reasons we love this sardine wrap.
Shred canned sardines and mix them with mayo, ketchup, cumin, salt and pepper. Spread the mixture into a heated tortilla, onto sandwich bread or serve with crackers.
13. Green Noodles (Tallarines Verdes)
In the amount of time it takes to cook your favorite pasta, you can whip up these tasty and nutritious green noodles for your little ones. This recipe is quick, easy and family friendly. What more could you ask for?
14. Easy Keema Matar (Beef & Pea Curry)
Use your favorite ground meat in this 30-minute keema matar (minced beef and pea curry). Spiced with zesty seasonings, this flavorful meal is anything but boring.
Serve keema matar leftovers to your child for their school lunch with warmed rice in a thermos. Add yogurt, a fruit or veggie, and bread or crackers on the side.
15. Haitian-Inspired Beef Patties
Stuffed with a tasty meat and veggie filling, these Haitian beef patties (Haitian pate) are puff pastry perfection. They work well as a lunch, snack or appetizer, and they can be prepared in a big batch and frozen.
16. Chocolate Peanut Butter Uncrustable
Many parents love store-bought sealed, crustless sandwiches because they’re convenient and very kid friendly. But, making your own homemade uncrustable allows you to switch up the fillings and expose your children to new foods and flavors.
Plus, they’re so easy to make! You can make a large batch and freeze them for an easy grab-and-go lunch for your toddler or child.
17. Baked Tuna-Tofu Patties
This easy version of Korean “jeon” (fritters) yields about 12 mini baked tuna-tofu patties. The patties are soft but crisp and savory.
This recipe is a great way to get seafood or plant protein into your child’s diet.
If your child is still learning to like jicama and avocado, serve the meatballs with carrot sticks and any other preferred dip.
Best lunches for toddlers
Whether your child is eating at daycare, at home, or on the go, this list of simple, flavorful and dietitian-approved lunches for toddlers will help you prepare balanced meals and add variety to your routine.
About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Jennifer Anderson is a registered dietitian and has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color®, a public health resource that improves child and family nutrition and mental health. Prior to starting Kids Eat in Color® she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics.
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Preparing healthy lunches for toddlers can be tricky, but this article will make feeding your toddler easy! Whether you have a picky eater or an adventurous toddler, here’s a roundup of our favorite lunches for toddlers, kids and picky eaters.
Plus, we’ll teach you how to build a balanced lunch, how to serve meals so toddlers will actually eat, and get tips on packing lunches for daycare or preschool.
Article contents:
What to feed kids and toddlers for lunch
Quick lunch ideas
How to serve lunch so your kid will actually eat it
Tips for packing lunches for school or daycare
Healthy lunch recipes
What to feed kids and toddlers for lunch
Preparing a balanced lunch for your toddler not only provides them with optimal nutrients, but it also helps keep them full until the next meal or snack. And anyone who has dealt with a hungry two-year-old knows how important it is to keep them full between meals!
Keep reading for recipes and healthy toddler lunch ideas below.
Building balanced lunches for toddlers
A balanced meal for a toddler consists of three or four components: a fat, a protein, a carbohydrate and a fruit or vegetable (fiber!). You’ll want to make sure to serve an item from each one of these categories when preparing lunch for your child.
If you need help introducing new foods to your child, check out our picky eater’s food guide.
Related: Iron is an important nutrient for children as well. Learn about tons of iron-rich foods for babies, toddlers and kids.
Quick and easy lunch ideas for toddlers
The easiest meal to feed your toddler? One that you’ve already cooked or prepared. Leftovers can be one of the best options for a quick, easy toddler lunch.
While your toddler may certainly have a lot of opinions, they probably aren’t particular about when certain foods should be served. So, feel free to serve dinner or even breakfast leftovers as a quick lunch.
Here’s a simple of list of fast and easy-to-prepare lunches for toddlers:
These simple, balanced toddler meals can be prepped in a pitch when you’re short on time. When you have more time, the recipes below can also make great lunches for toddlers.
How to serve lunch so your toddler is more likely to eat
At Kids Eat in Color, we teach that it’s the parents’ job to decide when to eat and what to serve for meals, and it’s up to the child to decide what to eat from what is served and how much. This practice is known as the Division of Responsibility.
That being said, there are some things you can do as the parent to foster healthy mealtimes at home or out and about.
Plus, if your child is a picky eater, preparing lunches for toddlers can be an even greater struggle. These tips can also help you handle lunchtime with your picky toddler and teach them to try new foods.
Here’s how to serve lunches for toddlers to help them actually eat.
1. Try deconstructed meals
Some kids can be overwhelmed when served a large meal. Instead of trying to pressure kids to eat lunch, we recommend serving them a deconstructed meal. This means serving all the components of a meal separately.
A deconstructed meal allows your selective eater to choose the pieces of the meal that they feel comfortable with.
For instance, if serving a sandwich for lunch, you can offer the bread by itself and the various toppings on the side.
2. Offer new foods in micro portions
For any new foods or foods your little one is still learning to like, try serving a micro portion. A micro portion is a small, fingernail-sized amount of food.
Serving your toddler small portions at lunch can help prevent them from becoming overwhelmed by a larger, adult-sized serving. It also helps cut down on food waste.
3. Serve safe foods
There should also be at least one component of the meal that your toddler feels comfortable with. You can think of this as the ‘safe food’ of the meal. Your child should be able to fill up on the safe food if that’s all they choose to eat.
If you need more strategies to help your picky child, check out our best-selling BetterBites picky eating course.
Tips for packing lunch for daycare or preschool
Keep reading for more quick meal ideas and 10+ recipes for healthy lunches for toddlers.
Healthy lunch recipes for toddlers
1. Nut or seed butter sandwiches with fruit spread
Peanut butter and jelly sandwiches are popular for a good reason (we love them too!), but there are other sandwich ideas also worthy of your child’s favorite lunchbox. Try new spreads and fruits to keep meals interesting!
Related: Find out what kind of peanut butter is best for toddlers.
2. Chutney Sandwich
Here’s a grilled cheese sandwich alternative that your toddler might enjoy at lunchtime. Use your favorite store-bought chutney or make your own by blending 2 parts cilantro, 1 part mint leaves, a splash of lime juice and salt to taste.
Spread chutney on both slices of bread and add sliced tomatoes, sliced cucumbers and shredded mozzarella cheese. Help keep the sandwich together by toasting it on a skillet or in a panini press.
Picky eating tip: Is chutney a new condiment for your child? Introduce it as a dip first before spreading it on a sandwich.
3. Fish Stick Po’boy Sandwich with Peach Remoulade
Take your child’s favorite fish sticks and add them to this French bread handheld with a tangy peach sauce.
If your child has a hard time eating sandwiches, we recommend serving this fish stick po’boy sandwich deconstructed, with the fish sticks, toppings and bread served separately and dipping sauce on the side.
4. Griddled Corn Cakes with Pulled Pork and Broccoli
For a quick toddler lunch, serve fresh corn cakes with store-bought pulled pork (or make your own if you have more time!) and steamed broccoli.
Depending on your child’s preference, you can serve the ingredients separately, or make them into mini sliders by using the corn cakes as bread. Either way, this easy lunch recipe is a definite winner!
5. Ijjeh (Easy Zucchini Fritters)
These Arab-style easy zucchini fritters are a great option for a toddler’s lunch because they’re made with simple yet tasty ingredients, and they’re incredibly versatile.
They can be served on their own or as a handheld with pita bread, sandwich bread, a burger bun, a wrap or a tortilla. If your child isn’t a fan of one presentation, try another when you serve the leftovers.
6. Avocado Sushi
Avocado sushi is a great way to introduce little kids to sushi. Have your child prepare them with you as a fun food play activity!
Does your toddler like bacon? Add cooked bacon or bacon bits as a salty surprise.
7. Bulgogi Meatballs
Mini meatballs are a perfect finger food for a toddler’s lunchbox. If your child is a picky eater, smaller meatballs may be less intimidating for them and could help reduce food waste.
Pair a handful of kid-friendly bulgogi meatballs with brown rice, kiwi and cucumber. To serve warm while on the go or at school, add the rice and meatballs to a thermos (using the prep method above).
8. Naan Pizza
Switch up everyone’s favorite standard pizza pie with this version on naan bread. If naan is new to your toddler’s lunch routine, try making your first naan pizza with their favorite toppings (cheese, pepperoni, etc.) and then try out new ingredients as they get more comfortable.
For authentic flavor and added protein, we like using butter chicken sauce instead of pizza sauce and adding butter chicken as a topping–yum!
9. Chicken Empanadas with Cheese & Potatoes
The combination of pre-made pizza dough, frozen diced potatoes and leftover shredded chicken makes these cheesy chicken empanadas come together quickly and easily for busy parents. They can also be frozen so they’re perfect for quick lunchbox meals.
We love freezer-friendly family meals and dishes. Get tips for filling your freezer without burning out.
10. Bean & Cheese Taquitos
Mix together a can of refried beans, ½ cup shredded cheddar cheese and about a teaspoon or more of taco seasoning. Spread about ¼ cup of bean-cheese mixture onto a 8-inch flour tortilla, roll it up tightly and then place it onto an oiled cookie sheet. Bake the taquitos at 400 degrees F / 205 degrees C for about 10-15 minutes, flipping once halfway through cooking.
You should be able to make 8 taquitos with a full can of refried beans. Be sure to freeze any leftovers for the next time you need a quick and easy toddler lunch idea.
11. Egg and Chips
Does your little one love fries? This eggs and chips recipe is basically an omelet with fries. Toddlers are sure to love it! And parents will love the fact that it repurposes leftovers and provides a healthy source of protein thanks to the eggs.
12. Sardine Wrap
Canned sardines are just as convenient and easy to use as canned tuna. Plus, sardines offer kids many nutritional benefits. Those are just a couple of reasons we love this sardine wrap.
Shred canned sardines and mix them with mayo, ketchup, cumin, salt and pepper. Spread the mixture into a heated tortilla, onto sandwich bread or serve with crackers.
13. Green Noodles (Tallarines Verdes)
In the amount of time it takes to cook your favorite pasta, you can whip up these tasty and nutritious green noodles for your little ones. This recipe is quick, easy and family friendly. What more could you ask for?
14. Easy Keema Matar (Beef & Pea Curry)
Use your favorite ground meat in this 30-minute keema matar (minced beef and pea curry). Spiced with zesty seasonings, this flavorful meal is anything but boring.
Serve keema matar leftovers to your child for their school lunch with warmed rice in a thermos. Add yogurt, a fruit or veggie, and bread or crackers on the side.
15. Haitian-Inspired Beef Patties
Stuffed with a tasty meat and veggie filling, these Haitian beef patties (Haitian pate) are puff pastry perfection. They work well as a lunch, snack or appetizer, and they can be prepared in a big batch and frozen.
16. Chocolate Peanut Butter Uncrustable
Many parents love store-bought sealed, crustless sandwiches because they’re convenient and very kid friendly. But, making your own homemade uncrustable allows you to switch up the fillings and expose your children to new foods and flavors.
Plus, they’re so easy to make! You can make a large batch and freeze them for an easy grab-and-go lunch for your toddler or child.
17. Baked Tuna-Tofu Patties
This easy version of Korean “jeon” (fritters) yields about 12 mini baked tuna-tofu patties. The patties are soft but crisp and savory.
This recipe is a great way to get seafood or plant protein into your child’s diet.
18. Albondigas Meatballs with Jicama Slaw and Dip
Pack these easy albondigas meatballs with jicama slaw in your child’s favorite lunchbox along with creamy avocado dipping sauce for a savory and nutritious lunch.
If your child is still learning to like jicama and avocado, serve the meatballs with carrot sticks and any other preferred dip.
Best lunches for toddlers
Whether your child is eating at daycare, at home, or on the go, this list of simple, flavorful and dietitian-approved lunches for toddlers will help you prepare balanced meals and add variety to your routine.