Healthy Snacks for Kids: Best Vegetables for Lunch Box Meals
As busy families with little kids, we're always looking for new ways to make sure our children eat nutritious meals—especially when they're away from home. Packing a lunch box with wholesome foods is one of the best ways to encourage this.
We all know how important it is to include some type of vegetable with every meal. But making sure your child will eat their veggies at school or a loved one’s house is hard sometimes. You have to think strategically and creatively to encourage them to eat their veggies!
In this article, we talk about the best vegetables for lunch box meals and provide creative ideas to make them more appealing to kids.
How Often to Include Veggies in Your Kids’ Lunch Box
Before going over specific vegetable options, let's briefly discuss why it's essential to include veggies in your child's lunch—ideally, every single day.
Nutrient-rich: Vegetables are packed with vitamins, minerals, and fiber that support your child's growth and immune system while they’re moving through various social environments and engaging with groups of people.
Energy boost: The natural sugars and complex carbohydrates in vegetables provide sustained energy throughout the school day.
Habit formation: Regularly including vegetables in lunch boxes helps establish healthy eating habits in children that can last a lifetime.
Top Vegetables for Lunch Box Meals
Here’s a list of some of the best vegetables for lunch boxes that are not only nutritious but also kid-friendly. Read until the end for clever ideas on how to make these veggies more appealing to little ones!
1. Carrots
Carrots are a lunchbox staple for good reason. They're crunchy, sweet, brightly colored, and packed with beta-carotene. Cut them into sticks or rounds for easy snacking.
Tip: For younger children, try shredding carrots and mixing them into sandwiches or wraps for added nutrition and texture.
2. Cherry Tomatoes
Cherry tomatoes are basically bite-sized flavor bombs and are perfect for lunch box side dishes. Rich in vitamin C and lycopene, cherry tomatoes add a burst of color and nutrition.
Tip: For children under 4, cut small tomatoes in half to prevent choking hazards.
3. Cucumbers
Cucumbers are refreshing and hydrating, making them an excellent choice for lunch boxes. Slice them into rounds or sticks, and consider leaving the skin on for added fiber and nutrients (if your child will tolerate the texture).
Tip: Sprinkle some lemon juice and a little bit of table salt over sliced or cubed cucumbers to add flavor and freshness.
4. Bell Peppers
Colorful, crunchy, and slightly sweet, bell peppers are rich in vitamin C and antioxidants. Cut them into fourths of small strips so your little one can enjoy this healthy finger food.
Tip: Slice multiple different types of bell peppers into pencil-thin strips for easy dipping. Or you can cut the tops off of mini peppers and fill them with cream cheese for a fun, protein-rich twist.
5. Sugar Snap Peas
These deliciously sweet, crunchy pea pods are a favorite among kids. They're easy to eat and packed with vitamins A and C. No preparation needed – just toss them in the lunch box!
Tip: Serve the snap peas in a small Tupperware tray with some hummus or ranch on the side so they’re easily accessible. Your child might be more likely to eat them this way.
6. Celery
Celery sticks are classic lunchbox vegetables that kids tend to either love or hate. They're low in calories and high in fiber, so it’s worth a try!
Tip: For a classic, tasty spin on celery, fill celery sticks with peanut butter or cream cheese (if allowed at school).
7. Edamame
These young soybeans are not only fun to eat but also rich in protein and fiber. Buy them pre-cooked and shelled for easy packing.
Tip: Serve edamame beans pre-peeled and sprinkle with a bit of salt or bagel seasoning so that your child can spend less time peeling and more time eating their veggies.
8. Baby Spinach
While not all kids love leafy greens, baby spinach can be easily incorporated into lunchbox snacks. It's packed with iron and vitamin K, giving your child their daily dose of greens!
Tip: Include some extra baby spinach in wraps, sandwiches, pasta salads, and stir-fry medlies so your child can enjoy other flavors while getting in their spinach servings.
9. Broccoli Florets
Broccoli is a powerhouse of nutrients, including vitamins C and K as well as fiber. If your child won’t eat broccoli raw, steam broccoli florets to make them tender yet crunchy. They can be enjoyed cold or warm.
Tip: Toss broccoli florets with a small amount of parmesan cheese to add flavor and encourage your child to take an interest in this sometimes-boring snack.
10. Zucchini
Zucchini is versatile and can be sliced (raw) into rounds or sticks for dipping. There are also different kinds of zucchini you can give your child to see which varieties they like best.
Tip: Spiralize zucchini into veggie noodles as a fun alternative to pasta. Serve with a side of lightly sauced meatballs.
11. Radishes
Radishes add a peppery crunch to any lunch box! If your child can tolerate the peppery, spicy flavor of radishes, they can make a fun lunchbox snack.
Tip: Slice small radishes thinly or serve whole with a side of dipping sauce for a colorful addition that’s low in calories but high in flavor.
12. Cauliflower Florets
Cauliflower is another great option that can be enjoyed raw with dips or lightly steamed. It’s low in calories but high in vitamins C and K.
Tip: Trick your kids into eating this brassica veggie by making cauliflower “rice” and including it as a side for chicken or beans.
Overcome the Challenges and Help Your Kids Become Veggie Lovers
Even with the best intentions, you can’t force your child to fall in love with veggies overnight. Here are some tips to address some of the common challenges when including vegetables in kids’ lunch boxes.
Picky Eaters
For extremely picky eaters, start with mild-flavored vegetables like cucumbers or bell peppers. Gradually introduce new options over time.
Time Constraints
Prep vegetables in advance and store them in airtight containers in the fridge. This makes packing lunches quicker and easier during busy mornings.
School Restrictions
Be aware of any allergen restrictions at your child's school. Some schools may have policies against certain foods or packaging types.
Food Waste
Most importantly, you can maximize your efforts in packing vegetables and make sure they don't go to waste via your child’s refusal to eat them. Consider these tips.
Involve your kids: Let your kids choose which vegetables to include or help with preparation. This can increase their interest in eating veggies.
Start small: If your child isn't used to vegetables in their lunch, start with small portions and gradually increase.
Keep it fresh: Use an ice pack to keep cut vegetables crisp and appealing.
Rotate options: Variety is key to preventing boredom. Try to include different vegetables throughout the week.
Lead by example: Pack similar lunches for yourself to show that vegetables are an important part of everyone's diet.
More Healthy Meal and Snack Ideas for Kids
Veggies don’t have to feel like a chore. By choosing kid-friendly options and presenting them in creative ways, you can boost your child's nutrition and set up their lifelong healthy eating habits.
Experiment with different vegetables and snack ideas. You’ll soon discover what works best for your family.
If you want more snack and meal ideas for kids and your whole family, download the Family Daily app! Our shared family calendars, recipe library, and meal planning features help you streamline your meals and make packing nutritious lunches a breeze.
