20 Quick Lunch Recipes for Kids That Are Nutritious

Looking for healthy and easy-to-make lunch ideas for your kiddos? You’re in the right place! As a busy parent, it can be challenging to come up with creative and nutritious meals that your children will love. But don’t worry, we’ve got you covered. In this article, we’ll share 20 quick lunch recipes that are not only delicious but also packed with nutrients.

From classic favorites like mac and cheese to international-inspired dishes like mini pizza muffins, these recipes are perfect for school lunches or after-school snacks. And the best part? They’re all incredibly easy to make and require minimal ingredients. So, without further ado, let’s dive into our list of 20 quick lunch recipes for kids that are nutritious and yummy!

Cheesy Quesadilla with Hidden Veggies

This recipe transforms a classic cheese quesadilla into a nutritious powerhouse by sneaking in finely chopped veggies. The result is a flavorful and satisfying meal that’s perfect for a quick weeknight dinner or lunch on-the-go.

Ingredients:

– 2 whole wheat tortillas
– 1 cup shredded cheddar cheese (divided)
– 1/2 cup cooked, mashed black beans
– 1/4 cup finely chopped bell pepper
– 1/4 cup finely chopped zucchini
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Preheat a large skillet or griddle over medium heat.
2. In a bowl, mix together 1/2 cup shredded cheese, mashed black beans, bell pepper, and zucchini.
3. Place one tortilla in the skillet and sprinkle half of the cheese-bean mixture onto half of the tortilla.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is lightly browned and the cheese is melted.
6. Flip and cook for an additional 2-3 minutes or until the other side is also lightly browned.
7. Repeat with remaining ingredients to make the second quesadilla.

Cooking Time: 6-8 minutes total

Mini Pizza Muffins

These bite-sized treats combine the flavors of pizza with the convenience of a muffin. Perfect for a quick snack or party appetizer.

Ingredients:

– 1 1/2 cups all-purpose flour
– 1/4 cup granulated sugar
– 2 teaspoons baking powder
– 1/2 teaspoon salt
– 1/2 cup whole milk
– 2 large eggs
– 1 tablespoon olive oil
– 1 cup shredded mozzarella cheese
– Pizza sauce (homemade or store-bought)
– Toppings of your choice (e.g. pepperoni, mushrooms, bell peppers)

Instructions:

1. Preheat oven to 375°F (190°C). Line a mini muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, whisk together milk, eggs, and olive oil.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in shredded mozzarella cheese.
6. Divide the dough evenly among the muffin cups.
7. Top each muffin with a small spoonful of pizza sauce and your desired toppings.
8. Bake for 12-15 minutes, or until the muffins are golden brown.

Cooking Time: 12-15 minutes

Peanut Butter and Banana Roll-Ups

These bite-sized treats are perfect for a quick snack or as a healthy dessert option. With just a few simple ingredients, you can create a delicious combination of creamy peanut butter and sweet banana wrapped in a soft tortilla.

Ingredients:

– 4 large bananas
– 2 tablespoons creamy peanut butter
– 4 large flour tortillas
– Optional: honey, chopped nuts, or shredded coconut for added flavor

Instructions:

1. Slice the bananas into 1-inch pieces.
2. Spread 1/2 tablespoon of peanut butter onto each tortilla, leaving a 1-inch border at the top.
3. Place 2-3 banana slices in the center of each tortilla.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up tightly to form a neat cylinder.
5. Repeat with remaining ingredients.

Cooking Time: None! These are ready to serve straight away.

Rainbow Veggie Wraps

Brighten up your lunch or snack time with these vibrant Rainbow Veggie Wraps! Layers of colorful vegetables, crunchy tortilla, and tangy hummus come together to create a deliciously healthy treat.

Ingredients:

– 1 large flour tortilla
– 1/2 cup cooked black beans
– 1/2 cup sliced red bell pepper
– 1/4 cup shredded carrot
– 1/4 cup chopped cilantro
– 1/4 cup hummus
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste

Instructions:

1. Lay the tortilla flat on a clean surface.
2. Spread the black beans along one edge, leaving a small border.
3. Arrange the sliced red bell pepper on top of the beans.
4. Sprinkle shredded carrot and chopped cilantro over the bell pepper.
5. Dollop hummus in the center of the wrap.
6. Top with crumbled feta cheese (if using).
7. Fold the bottom edge up, then fold in the sides and roll into a tight cylinder.
8. Slice in half and serve.

Cooking Time: 5 minutes

Enjoy your colorful and tasty Rainbow Veggie Wraps!

Turkey and Cheese Pinwheels

These delicious pinwheels are perfect for a quick snack or lunchbox addition. With turkey breast, cheddar cheese, and cream cheese wrapped in a flaky tortilla, you’ll be hooked!

Ingredients:

– 1 package of large flour tortillas (8-10 count)
– 2 slices of deli-style turkey breast
– 1 cup shredded cheddar cheese
– 2 tablespoons cream cheese, softened
– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Lay a tortilla flat on a clean surface.
3. Spread 1 tablespoon of cream cheese along the center of the tortilla, leaving a 1-inch border on both sides.
4. Place 1 slice of turkey breast on top of the cream cheese.
5. Sprinkle 1/4 cup of shredded cheddar cheese over the turkey.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat pinwheel shape.
7. Repeat with remaining ingredients.
8. Bake for 12-15 minutes or until cheese is melted and tortillas are crispy.

Cooking Time: 12-15 minutes

Homemade Chicken Nuggets with Sweet Potato Fries

Get ready to impress your family with a healthier take on the classic chicken nugget and fries combo!

Ingredients:
– 1 pound boneless, skinless chicken breast or tenderloins, cut into small pieces
– 1 cup whole wheat panko breadcrumbs
– 2 tablespoons olive oil
– 1 egg
– 1/4 cup plain Greek yogurt
– 1 teaspoon paprika
– Salt and pepper to taste
– Sweet potatoes (2-3), peeled and cut into fry shapes

Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs, paprika, salt, and pepper.
3. Dip each chicken piece in the egg, then coat in breadcrumb mixture, pressing gently to adhere.
4. Place coated chicken on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 15-20 minutes or until cooked through.
6. Meanwhile, toss sweet potato fries with a little olive oil and bake for 15-20 minutes or until crispy.

Cooking Time: 35-45 minutes

Mac and Cheese with Cauliflower Sauce

Elevate your comfort food game with this creamy macaroni and cheese recipe featuring a surprising cauliflower sauce. This unique twist on a classic will satisfy your cravings while also adding a nutritious and flavorful boost.

Ingredients:

– 8 oz macaroni
– 2 cups cauliflower florets
– 1/4 cup unsalted butter
– 1/2 cup all-purpose flour
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– Salt and pepper, to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente.
3. In a blender or food processor, puree cauliflower florets with butter until smooth.
4. In a large saucepan, whisk together flour and milk over medium heat until smooth.
5. Add cheddar and Parmesan cheese; stir until melted.
6. Combine cooked macaroni, cauliflower sauce, and cheese mixture in a 9×13-inch baking dish.
7. Top with additional grated cheese (optional) and bake for 20-25 minutes or until golden brown.

Cooking Time: 35-40 minutes

Tuna Salad Boats in Cucumber Shells

A refreshing twist on traditional tuna salad, this recipe uses cucumber shells as a low-carb and healthy vessel for the protein-packed filling. Perfect for a light lunch or snack.

Ingredients:

– 1 can of tuna (drained and flaked)
– 1/2 cup mayonnaise
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– 4-6 cucumber slices (depending on size)
– Optional: lemon wedges and capers for garnish

Instructions:

1. In a medium-sized bowl, mix together tuna, mayonnaise, and chopped dill until well combined.
2. Slice the cucumbers into boats or shells.
3. Spoon the tuna salad mixture into each cucumber shell, leaving a small border at the top.
4. Season with salt and pepper to taste.
5. Chill in the refrigerator for at least 30 minutes before serving.
6. Garnish with lemon wedges and capers if desired.

Cooking Time: None! This recipe is quick and easy, ready in under 15 minutes.

Mini Meatball Subs

Mini Meatball Subs Recipe

A delicious twist on traditional subs, these mini meatball subs are perfect for a quick and easy snack or meal.

Ingredients:
– 1 pound ground beef
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon tomato paste
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 12 mini sub rolls
– Marinara sauce for serving (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground beef, breadcrumbs, egg, tomato paste, oregano, salt, and pepper. Mix well with your hands until just combined.
3. Use your hands to shape mixture into small meatballs, about 1 inch (2.5 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, toast the mini sub rolls.
6. Assemble subs by placing a few meatballs on each roll and drizzle with marinara sauce if desired.

Cooking Time: 25-30 minutes

Veggie-Packed Pasta Salad

This refreshing pasta salad is perfect for a light lunch or dinner, packed with an array of colorful vegetables and topped with a tangy vinaigrette. With its mix of textures and flavors, it’s a great way to get your daily dose of veggies.

Ingredients:

– 8 oz. pasta (such as bowtie or penne)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, sliced
– 1 cup carrots, peeled and grated
– 1/2 cup red bell pepper, sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp. olive oil
– 2 tbsp. apple cider vinegar
– Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, cherry tomatoes, cucumber, carrots, and red bell pepper.
3. In a small bowl, whisk together olive oil and apple cider vinegar.
4. Pour the dressing over the pasta mixture and toss to coat.
5. Top with crumbled feta cheese (if using).
6. Season with salt and pepper to taste.
7. Serve immediately or refrigerate for up to 24 hours.

Cooking Time: 15-20 minutes

Grilled Cheese with Tomato Soup

Grilled cheese sandwiches paired with creamy tomato soup make for the perfect comfort food combination. This simple recipe yields a gooey, cheesy delight that’s sure to become a family favorite.

Ingredients:

– 2 slices of bread (white or whole wheat)
– 1-2 slices of cheddar, American, or your preferred cheese
– 1 tablespoon butter
– 1 medium tomato, diced
– 2 cups tomato soup
– Salt and pepper to taste

Instructions:

1. Preheat a non-stick skillet or griddle over medium heat.
2. Butter one side of each bread slice.
3. Place one slice, butter-side down, in the skillet.
4. Add cheese on top of the bread.
5. Place the second bread slice, butter-side up, on top of the cheese.
6. Cook for 2-3 minutes or until golden brown and crispy.
7. Flip and cook for an additional 1-2 minutes or until the other side is also golden brown.
8. Serve with warm tomato soup.

Cooking Time: 5-7 minutes

Apple and Cheddar Sandwich Bites

These sweet and savory bites are perfect for a snack or appetizer. Crunchy apples and sharp cheddar cheese come together in a delicious union, wrapped up in flaky pastry.

Ingredients:

– 1 sheet of frozen puff pastry, thawed
– 2-3 apples, peeled and thinly sliced
– 1/2 cup shredded cheddar cheese
– 1 tablespoon honey
– 1 egg, beaten (for brushing pastry)
– Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roll out puff pastry on a floured surface to about 1/8 inch thickness. Cut into 12 equal pieces.
3. Place an apple slice and a sprinkle of cheddar cheese in the center of each piece.
4. Brush edges of pastry with beaten egg and fold over filling, pressing gently to seal.
5. Place on prepared baking sheet and brush tops with honey.
6. Bake for 20-25 minutes or until golden brown.
7. Serve warm and enjoy!

Yogurt Parfait with Granola and Berries

Start your day off right with a healthy and delicious yogurt parfait featuring crunchy granola, sweet berries, and creamy yogurt. This quick and easy recipe is perfect for breakfast or a snack on-the-go.

Ingredients:

– 1 cup plain Greek yogurt
– 1/2 cup granola
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 1 tablespoon honey (optional)

Instructions:

1. In a small bowl, layer the yogurt, followed by the granola and then the berries.
2. If desired, drizzle with honey for an added touch of sweetness.
3. Repeat the layers one more time to create a second layer of goodness.
4. Serve immediately or cover and refrigerate for up to 2 hours before serving.

Cooking Time: None! This recipe is ready in just a few minutes.

Ham and Cheese Sliders

Elevate your snack game with these bite-sized Ham and Cheese Sliders, perfect for parties or a quick lunch.

Ingredients:

– 12 slider buns
– 1 pound thinly sliced ham
– 6 slices of cheddar cheese
– 2 tablespoons butter, softened
– 1 tablespoon Dijon mustard
– Salt and pepper to taste

Instructions:

1. Preheat a non-stick skillet or griddle over medium heat.
2. Butter one side of each slider bun.
3. Place two slices of ham on the unbuttered side of each bun, followed by a slice of cheese.
4. Spread a small amount of Dijon mustard on top of the cheese.
5. Place the buns, butter-side down, in the skillet and cook for 2-3 minutes or until golden brown.
6. Flip and cook for an additional 1-2 minutes.
7. Serve hot and enjoy!

Cooking Time: 4-6 minutes

Avocado and Turkey Roll-Ups

A delicious and healthy twist on traditional wraps, these Turkey and Avocado Roll-Ups are perfect for a quick lunch or snack.

Ingredients:

– 1 pound sliced turkey breast
– 2 ripe avocados, mashed
– 1 large lettuce leaf, chopped
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 6-8 large tortilla wraps

Instructions:

1. Lay a tortilla wrap flat on a surface.
2. Arrange 2-3 slices of turkey breast along the center of the wrap, leaving a small border at the top and bottom.
3. Spread a quarter of the mashed avocado over the turkey.
4. Add a sprinkle of chopped lettuce and crumbled feta cheese (if using).
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up tightly to form a neat cylinder.
6. Repeat with remaining ingredients.

Cooking Time: 0 minutes (no cooking required!)

Enjoy your delicious Turkey and Avocado Roll-Ups!

Broccoli and Cheese Stuffed Potatoes

A delicious twist on traditional baked potatoes, this recipe combines the comfort of melted cheese with the nutritious goodness of broccoli.

Ingredients:

– 4 large baking potatoes
– 1 head of broccoli, steamed and chopped
– 1 cup shredded cheddar cheese
– 1/2 cup sour cream
– 1 tablespoon butter
– Salt and pepper to taste
– Optional toppings: chopped scallions, crumbled bacon

Instructions:

1. Preheat oven to 400°F (200°C).
2. Scrub the potatoes clean and poke some holes in them with a fork.
3. Bake the potatoes for 45-50 minutes, or until tender when pierced with a fork.
4. While the potatoes are baking, mix the steamed broccoli, shredded cheese, sour cream, and butter in a bowl.
5. When the potatoes are done, remove them from the oven and let them cool for a few minutes.
6. Slice the potatoes open lengthwise and fluff the flesh with a fork to create space for the filling.
7. Divide the broccoli-cheese mixture among the potatoes and top with additional cheese if desired.

Cooking Time: 50-60 minutes

Peanut Butter and Jelly Sushi Rolls

A twist on the classic PB&J sandwich, these sweet and savory sushi rolls are an easy and fun treat to make.

Ingredients:

– 1 cup cooked Japanese rice
– 1/2 cup creamy peanut butter
– 1/4 cup grape or strawberry jelly
– 1 sheet of nori seaweed
– Optional: sesame seeds for garnish

Instructions:

1. Prepare the sushi rice according to package instructions.
2. In a small bowl, mix together peanut butter and jelly until smooth.
3. Lay a sheet of nori seaweed flat on a surface. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place a tablespoon of the PB&J mixture in the middle of the rice.
5. Roll the sushi using your fingers or a bamboo mat, applying gentle pressure to form a compact roll.
6. Slice into individual pieces and garnish with sesame seeds if desired.

Cooking Time: None! These rolls are best served fresh.

Mini Corn Dog Muffins

Satisfy your cravings with these bite-sized treats that combine the classic flavors of corn dogs in a convenient muffin form. Perfect for snacking, parties, or on-the-go.

Ingredients:

– 1 1/2 cups all-purpose flour
– 1 cup cornmeal
– 1/2 cup granulated sugar
– 1/4 cup unsalted butter, melted
– 1 large egg
– 1/2 cup buttermilk
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– Vegetable oil for brushing

Instructions:

1. Preheat oven to 375°F (190°C). Line a mini muffin tin with paper liners.
2. In a medium bowl, whisk together flour, cornmeal, sugar, and baking powder.
3. In a large bowl, whisk together melted butter, egg, buttermilk, and salt.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Brush tops with vegetable oil and bake for 12-15 minutes or until golden brown.

Cooking Time: 12-15 minutes

Spinach and Cheese Stuffed Pita Pockets

A flavorful and healthy snack that’s perfect for a quick pick-me-up or as a satisfying lunch option. This recipe combines the freshness of spinach with the creaminess of cheese, all wrapped up in a crispy pita pocket.

Ingredients:

– 4 large pitas
– 1 package frozen chopped spinach, thawed and drained
– 1 cup shredded cheddar cheese
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine spinach, cheddar cheese, and feta cheese.
3. Split the pitas in half and toast them in the oven for 5 minutes.
4. Spoon about 1/4 cup of the spinach-cheese mixture onto each pita half.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Serve immediately and enjoy!

Cooking Time: 10-12 minutes (including toasting the pitas)

Fruit and Yogurt Smoothie Bowls

A refreshing and healthy breakfast or snack option that combines the creaminess of yogurt with the natural sweetness of fruit.

Ingredients:

– 1 cup frozen mixed berries (such as blueberries, strawberries, raspberries)
– 1/2 cup plain Greek yogurt
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/4 cup granola or cereal
– Sliced fresh fruit of your choice (such as kiwi, mango, pineapple)

Instructions:

1. In a blender, combine frozen berries and Greek yogurt. Blend until smooth.
2. Add sliced banana and honey to the blender and blend until well combined.
3. Spoon the smoothie mixture into a bowl.
4. Top with granola or cereal, fresh fruit slices, and any additional toppings of your choice (such as nuts, seeds, or shredded coconut).
5. Serve immediately and enjoy!

Cooking Time: 5 minutes

Summary

Looking for quick and nutritious lunch recipes that your kids will love? Look no further! This article features 20 delicious and easy-to-make recipes that are perfect for little ones. From cheesy quesadillas to mini pizza muffins, peanut butter and banana roll-ups, and many more, these recipes are packed with hidden veggies and nutrients. Plus, they’re fun and easy to make! With options ranging from sweet treats like apple and cheddar sandwich bites to savory meals like homemade chicken nuggets with sweet potato fries, there’s something for every kid’s taste buds. Give them a try today!