As parents, we want to know that we’re giving our little ones the best food for lunch. We’ve included some easy, healthy toddler lunch ideas below.
These easy lunch ideas for toddlers are easy to make at home and convenient to pack in a lunch box, so you can rest assured knowing your youngster is getting the nutrients they need at lunchtime, whether they stay at home or eat lunch at daycare or preschool.
Save these healthy lunch ideas for the next time you need an easy and nutritious lunch for your toddler, or share with friends who want to send their toddler off with a tasty and healthy lunchbox!
How to pack a healthy toddler lunch
Variety is the spice of life and an essential tip in creating a healthy balanced lunchbox for your little one.
Healthy lunch ideas combine protein, healthy fats, vitamins, minerals, and complex carbohydrates.
That may sound complicated, but getting enough food groups and critical nutrients in your toddler’s lunch box just takes some prep.
Including these vital food groups means your toddler will have the energy and nourishment to grow, learn, play, and keep exploring the world around them.
The following is a basic formula to help you create a healthy lunch for your little one.
With this formula, you don’t need to worry about which foods to include. You can give your little ones their favorites from each food group.
Easy toddler lunch idea formula:
Main (Protein, healthy fat, complex carb) + fruit + veggie + snack (fruit also serves as a snack!)
1. The veggies
Every healthy lunch box includes at least some vegetables.
Younger eaters tend to prefer softer veggies, so consider steaming them first. Slightly older toddlers may like the crunch, so prep to their preferences.
At any rate, you’ll have to do at least some slicing, dicing, or chopping before adding veggies to one of the lunch box sections or the main food.
Cut veggies the night before, plan for the week ahead, and freeze them to save time. Make sure to thaw them the night before!
2. The fruit
A portion of fruit is a great lunchtime snack. It’s healthy and requires very little prep.
Depending on your toddler’s needs, you may need to slice, peel, and cube a fruit.
Don’t overpack the lunch box with fruit in the name of a healthy snack – a single portion is enough when included with other food groups.
3. Protein
Meat or plant-based protein is fine for your toddler’s lunch.
Plant-based proteins like beans and lentils are tasty and versatile.
Your little one probably has a favorite meat, such as chicken or ham, making a great sandwich or salad mains.
Hard-boiled eggs are easy to pack. Scrambled eggs are a delicious lunch, but ensure your little one is comfortable eating them cold.
Dairy is another excellent source of protein, so aim for Greek yogurt and cheese.
4. Healthy fats
Avocado, cottage cheese, and nut butters are examples of healthy fats.
Aim to include healthy fats regularly, but don’t worry about having them in every meal. Meats also contain some healthy fats, so think about the week, not the day.
5. Complex carbohydrates
Complex carbohydrates (whole grain, whole wheat bread) burn slower than simple carbs (white bread, refined grains), making them healthier and keeping your toddler full for longer.
Don’t stress about always including complex carbs – there’s nothing wrong with using white bread occasionally, but aim for complex carbs regularly.
Toddler-friendly fruits
- Apple slices
- Avocado cubes
- 1/2 banana or banana chips
- Blueberries
- Clementine segments
- Seedless grapes
- Kiwi slices
- Mandarin oranges, peeled
- Mango cubes
- Mini watermelon triangles
- Peach slices
- Pear slices
- Strawberries
- Raspberries
If you want to give your little one their favorite food but it’s not in season, opt for frozen fruit instead.
Fresh fruit is best, but frozen fruit is still delicious and nutritious and makes for easy lunch prep. Just make sure to thaw the frozen fruit in advance!
Toddler-friendly vegetables
- Bell peppers, sliced
- Broccoli florets
- Carrot fries/carrot sticks
- Cauliflower florets
- Celery sticks
- Peas (green peas, snap peas)
- Sliced cucumbers
- Squash cubes
- Sweet potato fries
- Tomato (sliced, segmented, cherry)
Healthy protein sources
- Beans
- Lentils
- Chicken (sliced, chopped)
- Meatballs
- Dairy (cheese, milk, Greek yogurt)
- Nut butter
- Eggs
Healthy fats
- Nut butter
- Cheese
- Avocado
- Greek yogurt
Complex carbs
- Whole grain bread
- Beans, lentils, peas
- Potatoes
Lunch ideas for toddlers
Below we have outlined some toddler lunch ideas that your little one will love!
1. Ham and cheese sandwiches
A lunchbox classic, you can’t go wrong with ham and cheese sandwiches.
The ham and cheese help your little one get some lunchtime protein, iron, and calcium.
Serve on whole wheat bread for an even healthier lunch box filler. Whole wheat breads are a complex carbohydrate that keeps your little one full longer.
Try sliced cucumbers and a handful of clementine segments for fruits and veggies. Add an oatmeal bar or some crackers for a tasty snack.
2. Chicken and rice
Kids love chicken and rice, so don’t be surprised if your little one asks for this lunch regularly.
You can serve chicken fried rice in your little one’s lunch box as leftovers from dinner the night before, making an easy lunch idea packed with protein and healthy carbs.
The great thing about this dinner-leftover lunch is that you can add any veggies your toddler likes to the recipe, from peas and carrots to squash cubes to cucumber.
Add a ½ hard-boiled egg for even more protein and B vitamins. Pair with fresh fruit such as avocado cubes or pears for extra vitamins.
You don’t have to reheat this lunch idea to taste good.
Simply refrigerate your leftovers and keep them cold as they travel in the lunch box using an ice pack or cooler box.
3. Avocado egg salad
Avocados are one of the most nutrient-dense foods your toddler can have. Eggs are another healthy food that contains nutrients, helping your little one get the fuel they need to power through the day.
A simple egg and avocado salad is a lunchbox superhero, assuring us parents that our little ones are eating healthily even when they’re not at home.
Serve avocado eggs as the main food, and pair them with fresh or frozen strawberries or blueberries, sliced cucumbers, and crackers for a snack.
4. Peanut butter and banana sandwich
Who doesn’t love the peanut butter and banana combo? This tasty treat makes for a healthy lunch idea for your toddler.
It’s best to use creamy butter instead of chunky one to eliminate the choking hazard.
Consider how much banana your toddler is likely to eat. Toddlers can be fussy with bananas due to their texture, so if they usually only eat half at home, only include half in the sandwich (or on the side if that’s how they prefer to enjoy this tasty lunch.)
Apple slices are a great fruit addition to this lunch idea.
For a snack, include baked oatmeal or a nutritious granola bar.
5. Meat and cheese rollups
Ham and cheese rollups are a fun alternative to the classic ham and cheese sandwich. You can substitute ham for other meat, such as turkey or chicken slices.
Use cream cheese, shredded cheese, garlic powder, and relish for the filling. Mix and spread across a tortilla, then simply add meat and make your roll up!
This main should be refrigerated for at least four hours before serving, so it’s best to prepare them the night before.
Pack the rollups in the lunch box with a serving of Greek yogurt topped with berries and a full or 1/2 banana.
6. Grilled cheese sandwich
Grilled cheese? Yes, please!
Grilled cheese sandwiches are an easy-to-make lunch for your little one, so you don’t have to stress about a complicated recipe.
The main part of this lunch is the grilled cheese, so add other groups by including some pickles and tomatoes or fruit like apple slices or strawberries.
Make sure to ask your toddler about their sandwich-shaped preferences, so you know whether they want triangles or rectangles!
Pro parent tip: let the grilled cheese cool down completely before placing it in the lunchbox. Too warm and the condensation in the lunchbox will make the sandwich soggy.
When it’s cool, the sandwich stays good for longer.
You may also want to check with your toddler’s daycare or preschool for a microwave if your little one prefers it warm.
7. Easy egg muffins
Egg muffins are usually a breakfast food, but who’s to say they can’t be had for lunch?
Delicious, easy to make, and nutritious – egg muffins are a lunchbox superstar!
For lunch, try spinach egg muffins with cheese, packed with minerals and essential vitamins.
Cut the egg muffins into bite-size pieces or however your little one prefers. Include cucumber cubes or slices, cereal, and fruit for an energy-packed, nutritious lunch.
8. Pizza quesadilla
Healthy pizza quesadilla is a fun lunch your toddler will probably eat more than once a week! Spread pizza sauce across a soft tortilla, then add any veggie filling your toddler likes, such as broccoli pieces, beans, tomatoes, or leafy greens.
Toast or pack cold as per your little one’s preference.
Greek yogurt and chopped fruit are a great snack addition to this easy lunchbox idea.
Can I use these lunch ideas for 1-year-olds?
1-year-olds are still in the early stages of tooth development, so it’s best to opt for softer foods.
Steam veggies to make them soft, cut crusts off the bread, and ensure fruits are free from stones or seeds that can pose a choking hazard.
Can I use these lunch ideas for 2-year-olds?
Since 2-year-olds are more adventurous and able eaters than 1-year-olds, the lunch ideas above should work just fine.
You know your little one best, so assess their chewing abilities and eating preferences when choosing their daily lunch.
Can I use these lunch ideas for 3-year-olds?
3-year-olds should be well able to manage all the lunch ideas above.
Every child is different, so if yours is a fussy eater, that’s completely normal.
Again, you know your child best, so see what they like, assess their nutritional needs, and plan lunch accordingly.
Tips for healthy toddler lunch
These toddler lunch ideas are packed with all the nutrients your toddler needs to grow big and strong.
These are just ideas, so feel free to adapt any of the following to suit your child’s needs, such as dietary needs, ability to manage solid foods, and taste and texture preferences.
Use this time in your toddler’s life to get them used to the tastes and textures of healthy foods.
Many toddlers are fussy eaters, so it may be challenging to introduce new foods successfully, but the more you can model a healthy diet, the easier it will become.
1. Encourage healthy foods, but don’t pressure
You may see some foods come home in the lunchbox uneaten, but don’t be disheartened. It may take some time for your little one to accept some foods.
Be patient, and start small. Always try new foods at home – don’t surprise your little one with the food they haven’t tried before. Let them get used to foods at home first.
2. Aim for a balanced lunchbox
You don’t always need to include every food group in your kid’s lunch box, but try having 2 to 3 food groups daily.
Focus on your child’s nutritional needs throughout the week rather than daily.
Include 2 to 3 food groups in the lunch box today, and include groups you left out in dinner or the following day’s lunch.
How to keep lunch cool
If your toddler’s preschool or daycare has a microwave or oven, you can pack re-heatable food in their lunchbox.
However, if reheating isn’t an option, keeping food cold is best.
Food stored in a lunch box from morning until lunchtime will naturally heat to the temperature of the school bag/lunchbox, which may make food go soggy or off.
The safest option is to use an insulated lunch box with cold packs.
When it comes to cooked food (chicken, veggies, pasta, etc.), cook the night before and chill in the refrigerator.
Conclusion
Including yummy toddler food in your little one’s lunch box doesn’t have to be complicated.
As long as you include a variety of food groups, keep the food safe, and customize the lunchbox to your little one’s eating preferences, you’ll send them off to daycare or preschool with a lunchbox they’ll be happy to eat.