Healthy Lunch or Dinner Options for Kids

Eating healthy food is essential for your child's growth, development, and overall well-being. Nutritious meals provide the necessary vitamins, minerals, and energy that kids need to stay active and focused throughout the day. Encouraging healthy eating habits from a young age helps establish a lifelong foundation for good health. Feel free to modify these ingredients to suit your child's needs and allergies, ensuring that every meal is both delicious and safe for them to enjoy.

1. Mini Pizza Bagels

Ingredients:

• Mini bagels
• Marinara sauce
• Shredded mozzarella cheese
• Mini pepperoni slices (optional)
• Any other favorite toppings (e.g., bell peppers, olives)

     Instructions:

1. Preheat the oven to 375°F (190°C).
2. Spread a spoonful of marinara sauce on each half of the mini bagels.
3. Sprinkle shredded mozzarella cheese over the sauce.
4. Add mini pepperoni slices or other favorite toppings.
5. Place the bagels on a baking sheet and bake for 8-10 minutes or until the cheese is melted and bubbly.

2. Turkey and Cheese Roll-Ups

Ingredients:

• Sliced turkey breast
• Sliced cheddar cheese
• Whole wheat tortillas
• Lettuce leaves

Instructions:

1. Lay a tortilla flat and place a slice of turkey and cheese on top.
2. Add a lettuce leaf for some crunch.
3. Roll up the tortilla tightly and slice it into bite-sized pieces.

3. Mac and Cheese Muffins

Ingredients:

• 2 cups cooked macaroni
• 1 cup shredded cheddar cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup milk
• 2 eggs
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a muffin tin.
2. In a bowl, mix the cooked macaroni, cheddar cheese, Parmesan cheese, milk, and eggs. Season with salt and pepper.
3. Spoon the mixture into the muffin tin, filling each cup about three-quarters full.
4. Bake for 15-20 minutes or until the tops are golden and set.
5. Let them cool slightly before removing from the tin.

4. Chicken and Veggie Quesadillas

Ingredients:

• Flour tortillas
• Cooked and shredded chicken
• Shredded cheese (cheddar or Monterey Jack)
• Bell peppers, diced
• Baby spinach leaves

Instructions:

1. Heat a large skillet over medium heat.
2. Place a tortilla in the skillet and sprinkle half with shredded cheese.
3. Add shredded chicken, diced bell peppers, and spinach leaves on top of the cheese.
4. Fold the tortilla in half and cook until the cheese is melted and the tortilla is golden brown, about 2-3 minutes per side.
5. Cut into wedges and serve with salsa or guacamole.

5. PB&J Sushi Rolls

Ingredients:

• Whole wheat bread
• Peanut butter (or any nut/seed butter)
• Strawberry or grape jelly

Instructions:

1. Flatten the bread slices with a rolling pin.
2. Spread a thin layer of peanut butter on each slice of bread.
3. Spread a thin layer of jelly over the peanut butter.
4. Roll up each slice tightly and slice into 1-inch pieces to resemble sushi rolls.

6. Veggie-Packed Pasta Salad

Ingredients:

• 2 cups cooked pasta (any shape)
• Cherry tomatoes, halved
• Cucumber, diced
• Bell peppers, diced
• Olives, sliced
• Shredded carrots
• Italian dressing

Instructions:

1. In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, bell peppers, olives, and shredded carrots.
2. Toss with Italian dressing to taste.
3. Chill in the refrigerator for at least 30 minutes before serving.

7. Chicken and Vegetable Rice Bowl

• Ingredients: Cooked rice, diced cooked chicken, mixed vegetables, teriyaki or soy sauce.
• Instructions: Combine rice, chicken, and vegetables in a microwave-safe container. Add a splash of teriyaki or soy sauce. Microwave for 1-2 minutes until heated through

8. Veggie Fried Rice

• Ingredients: Cooked rice, mixed vegetables (peas, carrots, corn), scrambled eggs, soy sauce.
• Instructions: Mix cooked rice with vegetables and scrambled eggs. Add a splash of soy sauce. Microwave for 1-2 minutes until warm.

9. Cheesy Broccoli and Rice

• Ingredients: Cooked rice, steamed broccoli, shredded cheese.
• Instructions: Mix rice and broccoli with cheese in a microwave-safe container. Microwave for 1-2 minutes until the cheese is melted and everything is warm.

10. Teriyaki Chicken Sushi Rolls

• Ingredients: Cooked sushi rice, chicken, cucumber, avocado, nori sheet, teriyaki marinade, sushi rice wine, sesame oil
• Seasoned sushi rice
• Chicken tenderloins cut into 4 thin strips
• Japanese cucumber cut into thin strips
• Ripe but firm avocado, cut into slices (optional)
• Nori sheets
• 3 tablespoons teriyaki marinade
• 3 tablespoons of sushi rice wine
• 1 tablespoon sesame oil
• Instructions: Before preparing the chicken, cook and cool the sushi rice, then season it with vinegar, sugar, and salt. Cook the chicken strips in sesame oil, season with salt, and ensure they are golden brown and cooked through. Add teriyaki marinade to the cooked chicken, simmer until the sauce reduces, and let it cool. Roll the sushi by layering seasoned rice, cucumber, avocado, and chicken on a Nori sheet, then slice and serve with soy sauce, wasabi, and pickled ginger.

11. Chipotle Burrito Bowl

• Ingredients: Chicken or beef, rice, pinto or black beans, cheese, romaine lettuce, guacamole, salsa and corn

• Instructions:

  FOR THE CHICKEN:

  • 1/2 

    medium red onion

  • 3 cloves 

    garlic

  • 1/3 cup 

    sauce from 1 (7-ounce) can chipotle peppers in adobo sauce

  • 1/4 cup 

    water

  • 2 tablespoons 

    vegetable oil, plus more for cooking the chicken

  • 1 tablespoon 

    chili powder

  • 2 teaspoons 

    kosher salt

  • 1 teaspoon 

    ground cumin

  • 1 teaspoon 

    dried oregano

  • 1/2 teaspoon 

    freshly ground black pepper

  • 2 pounds 

    boneless, skinless chicken breasts or thighs, or a combination

  FOR THE RICE:

  • 1 cup 

    long-grain white rice

  • 1 

    large bunch fresh cilantro

  • 1 clove 

    garlic

  • 1 

    large lime

  • 2 tablespoons 

    vegetable oil

  • 1 1/3 cups 

    water

  • 1 teaspoon 

    kosher salt, plus more as needed

  TOPPING OPTIONS:

  • 1 (about 15-ounce) can 

    black or pinto beans

  • 4 ounces 

    cheddar, Monterey Jack, or Mexican blend cheese

  • 1/2 

    medium head romaine lettuce

  • Guacamole or 1 medium ripe avocado

  • Sour cream

  • Corn Salsa

  • Salsa or pico de gallo