Are you a parent searching for a quick and easy way to pack healthy lunches your kids will actually eat? Look no further! We’ve got three amazing, protein-packed vegetarian lunch ideas that are so fun and tasty, your children will be excited for lunchtime.
These recipes are designed to be simple, with lots of options for your kids to customize their own meals. When kids help make their lunch, they’re more likely to eat it. Additionally, these lunches are a great way to incorporate extra veggies and protein, keeping them full and focused throughout the afternoon.
Let’s get cooking!
Chickpea Cucumber Roll-Ups
When lunchtime rolls around, these protein-packed chickpea cucumber roll-ups will energize your kids through the afternoon. You’ll love how these simple wraps combine the fiber- and protein-rich benefits of chickpeas with crisp cucumber variations to create a nutritious and fun lunch.
Chickpea Cucumber Roll-Ups
Ingredients
Equipment
Method
- n a mixing bowl, mash the chickpeas with a fork until they are mostly broken down but still have some texture.
- Add the olive oil, garlic powder, and paprika. Stir everything together until the chickpea mixture is well-combined.
- Lay a wrap or lettuce leaf flat on a clean surface. If using hummus, spread a thin layer over the wrap first.
- Spread half of the mashed chickpea mixture evenly over the wrap or leaf.
- Arrange half of the cucumber slices on top of the chickpea mixture.
- Roll the wrap up tightly. Slice it into 1-inch thick pinwheels.
- Secure each pinwheel with a toothpick to hold its shape.
- Repeat for the second wrap.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Spread this mixture onto whole-grain wraps or large lettuce leaves for a gluten-free option.
You can use traditional, Persian, or even fun spiral-cut cucumber varieties to keep things interesting. My grandkids particularly enjoy it when I use English cucumbers because of their sweeter taste and thinner skin.
Quinoa Veggie Power Bowls
Kids will love building their quinoa power bowl from a colorful array of fresh veggies and protein-rich toppings. You’ll be amazed at how enthusiastic children become to eat their vegetables when they’re in charge of creating their own masterpieces.
Quinoa Veggie Power Bowls
Ingredients
Equipment
Method
- Rinse the quinoa well under cold water in a fine-mesh strainer.
- In a small saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, then reduce the heat to low, cover, and let it simmer for about 15 minutes, or until all the liquid is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and let it cool completely.
- Divide the cooked quinoa into four lunch containers.
- In separate small containers or sections of the lunchbox, add the black beans, edamame, cherry tomatoes, corn, and shredded carrots.
- Pack a small container of the optional dressing on the side.
- Let your child assemble their own bowl at lunchtime by mixing and matching their favorite toppings!
Nutrition
Notes
Tried this recipe?
Let us know how it was!Set up a toppings bar with a variety of colorful options, such as cherry tomatoes, cucumber chunks, shredded carrots, and corn kernels. Don’t forget protein-packed add-ins like black beans, edamame, or chickpeas. The key is presenting these veggie toppings in separate containers so kids can mix and match.
Lentil Mac and Cheese
This kid-friendly twist on mac and cheese sneaks protein-rich lentils into a beloved comfort food classic. You’ll love how the red lentils practically disappear into the creamy cheese sauce, while significantly boosting the nutritional profile of the lentils. It’s a win-win that’ll have your picky eaters asking for seconds.
This one’s a keeper when searching for kid-friendly recipes that deliver on both taste and nutrition. The trick is to cook the red lentils until they’re super soft, then blend them smoothly into your cheese sauce. Your kids won’t even notice they’re eating legumes!
Lentil Mac and Cheese
Ingredients
Equipment
Method
- In a large pot, bring the water or broth to a boil. Add the rinsed red lentils, reduce the heat, and simmer for 15-20 minutes, or until the lentils are very soft and mushy. Drain any extra liquid.
- While the lentils are cooking, prepare the pasta in a separate large pot according to the package directions. Drain well.
- In the saucepan, melt the butter over medium heat. Add the cooked lentils, milk, and garlic powder.
- Use a regular or immersion blender to blend the mixture until it is completely smooth and creamy.
- Stir in the shredded cheese a little at a time until it is fully melted and the sauce is smooth. Season with salt and pepper.
- Add the cooked pasta to the cheese sauce and stir until everything is coated.
- Serve immediately, or let it cool and divide it into lunch containers for the week.
Nutrition
Notes
Tried this recipe?
Let us know how it was!You can prep this dish ahead and portion it into lunch containers for the week. Add some steamed broccoli florets or peas to increase the veggie content. The best part? Each serving packs 15 grams of protein.
For extra fun, try using colorful pasta shapes like bowties or wheels. And if you’re feeling creative, sprinkle some golden breadcrumbs on top before serving – they’ll add a delightful crunch that kids absolutely adore.
Taking mindful eating breaks during lunch helps children enjoy and appreciate their meals while maintaining focus throughout the day.
Tips for Parents
- Make it a Team Effort: Let your kids help wash veggies, mash chickpeas, or stir the sauce. When they are involved, they’ll feel more excited about eating what they helped create.
- Meal Prep is Your Friend: Set aside some time on Sunday to cook the quinoa, mash the chickpeas, and pre-chop the veggies. This makes weekday mornings much faster and less stressful.
- Keep it Cool: Make sure to pack an ice pack in your child’s lunchbox to keep everything fresh and safe to eat.
Frequently Asked Questions
How Long Can These Protein-Packed Lunches Safely Stay in a Lunchbox?
With an ice pack, your lunch can stay fresh for 2 to 4 hours. Just make sure the lunchbox stays at a safe temperature below 40°F. Don’t let it sit at room temperature for too long.
What Are Good Substitutes for Children With Legume Allergies?
If your child has a legume allergy, you can use alternative protein sources, such as hard-boiled eggs, Greek yogurt, sunflower seeds, or lean turkey.
Which Vegetables Are Best to Hide in These Recipes for Picky Eaters?
You can easily hide mild-flavored vegetables, such as pureed cauliflower, finely grated zucchini, or shredded carrots, in sauces, smoothies, or baked goods.
Can These Lunch Combinations Be Prepared and Frozen in Advance?
Yes, you can freeze a lot of these ingredients. Just be sure to use effective freezing methods, such as tightly wrapping items and removing excess air. It’s best to avoid freezing raw veggies and creamy sauces.
What’s the Average Protein Content Per Serving in These Vegetarian Meals?
These vegetarian meals typically contain around 15-20 grams of protein per serving when combined with plant-based proteins, such as legumes, grains, and nuts.
To Sum it Up
These protein-packed veggie lunches prove that healthy eating can be fun and delicious for kids. By creating colorful, interactive meals, you are teaching them positive eating habits that will last a lifetime. Whether you’re rolling up chickpea wraps, building a quinoa bowl, or enjoying creamy lentil mac and cheese, you’re giving your kids the fuel they need to succeed!
Ready to try something new? Pick one of these recipes and see how much your kids love it.
