Give your kids what they need to grow healthy and strong with some protein for kids lunches!
Did you know that the average children’s lunch is higher in carbohydrates, sugars, and additives than it is in protein? It’s time that we made a change to that statistic! Protein is essential for muscle growth and tone, especially during early childhood development. If we’re not feeding our children meals that are high in protein, then we’re probably hindering their ability to grow healthy, strong muscles. That’s why it’s so important to include protein for kids lunches.
It’s hard to think of protein for kids lunches for your kids, especially if they’re picky eaters. That’s why we came up with these 21 protein-packed lunches for kids. The recipes are all kid-approved and delicious, so you’ll always have a go-to recipe to feed your little ones when you’re short on meal ideas. This list will provide you with over four full weeks worth of school lunch ideas!
Protein-Packed Lunches for Kids
We tried to mix in some plant-based proteins, too, so not everything is meat-forward. And don’t worry: there are plenty of suggestions for those of you who want to provide protein for kids lunches for kids who have picky appetites.
1. Lunch Box Kebabs
Kids love options and these lunch box kebabs provide just that! There are 5 different sandwiches on a stick to choose from and they’re all just as flavorful and nutritious as the next.
Try it here: Lunch Box Kebabs
2. Spinach and Bean Burrito Wrap
When you combine rice and beans, you get a complete protein that has all the amino acids your body needs. That means this vegetarian recipe has all the same protein content as meat! The whole-wheat tortillas are filled with beans, cheese, and spinach, which are ingredients that are familiar to children. They’re healthy and full of plant-based protein to keep their energy up all afternoon.
Try it here: Spinach and Bean Burrito Wrap
3. The Perfect Bento Box
We like to think of bento boxes as fancier Lunchables but they’re perfect for any age. They’re also modifiable so you can pick and choose what you put in them, making them healthier and higher in protein for kids lunches.
Try it here: How to Build the Perfect Bento Box
4. Turkey and Avocado Roll-Ups
These turkey and avocado roll ups are so simple yet so yummy! And while this high-protein recipe calls for basil pesto and bean sprouts, you can make it more kid-friendly by using avocado mayo instead.
Try it here: Turkey and Avocado Roll-Ups
5. Easy Chicken and Cheese Quesadillas
Point blank: kids love quesadillas. That makes these Easy Chicken and Cheese Quesadillas perfect for protein-packed lunches for kids. They’re quick, simple to make, and loaded with protein from the chicken and cheese.
Try it here: Easy Chicken and Cheese Quesadillas
6. Bell Pepper Turkey Sandwich
This nutrient-packed bell pepper turkey sandwich is full of yummy ingredients and protein! It swaps bread for bell pepper and then is stuffed with ingredients like turkey, avocado, cucumber, turkey bacon, and cream cheese.
Try it here: Bell Pepper Turkey Sandwich
7. Skinny Chicken Taquitos
These simple chicken taquitos are loved by kids (and adults) of all ages! They’re great for getting protein in kids lunches and can be enjoyed hot or cold!
Try it here: Skinny Chicken Taquitos
8. Chicken Salad Pitas
This chicken salad gets its protein from chicken breasts and Greek yogurt. Throw in some veggies and grapes (or, leave them out for your pickier eaters) and serve it in a whole-wheat pita with lettuce. This is one of those great protein-packed lunches for kids that’s delicious and portable.
Try it here: Chicken Salad Pitas
9. Three-Cheese Arugula Pizza
This healthy three-cheese pizza is an easy way to get protein in kids lunches and tummies! Even the pickiest eaters will enjoy this pizza, plus it’s so yummy they’ll never know it’s good for them.
Try it here: Three-Cheese Arugula Pizza
10. Chicken Burrito Wraps
These burrito wraps have it all! Lean protein, healthy fats, veggies, and whole grains create a perfectly well-balanced lunch. These make great protein-packed lunches for kids whether you’re packing them in a school lunch or serving them up at home.
Try it here: Chicken Burrito Wraps
11. Quinoa Chicken Nuggets
If your kiddo loves chicken nuggets, they’re going to love these quinoa chicken nuggets. They’re crispy on the outside, tender on the inside, and healthy all over! And between the chicken and quinoa, you can rest assured they provide a powerful punch of protein.
Try it here: Quinoa Chicken Nuggets
12. Cheesy Chicken and Broccoli Casserole
Your kids will definitely approve of this protein-packed casserole because it has all the delicious cheesy and chicken flavors! They might not even notice it’s got broccoli in it!
Try it here: Cheesy Chicken and Broccoli Casserole
13. Clean Eating BBQ Chicken Pizza
One of the easiest ways to get kids to eat chicken is to add it to a yummy pizza! This bbq chicken pizza is super healthy and offers almost 30 grams of protein per serving.
Try it here: Clean Eating BBQ Chicken Pizza
14. Skinny Cheesy Chicken Sweet Potato Skins
Another easy way to get protein in kids lunches is to add some chicken and cheese to sweet potato skins! These are so yummy and easy to pack up in a lunch box!
Try it here: Skinny Cheesy Chicken Sweet Potato Skins
15. Protein Pancakes
Breakfast for lunch is always a hit with kids! Pancakes are also a great way to create protein-packed lunches for kids. Pair these protein pancakes with some turkey sausage and fruit for a complete, protein-rich meal.
Try it here: Protein Pancakes
16. The Best Cucumber Tuna Sandwich
These crunchy little sandwiches are packed with protein-rich tuna. Feel free to add a little cheese for the kiddos or swap the cucumber for whole wheat crackers if it’s more appealing to them. The important part is that they eat the protein!
Try it here: The Best Cucumber Tuna Sandwich
17. Walking Taco Casserole
Kids love this walking taco casserole, and for good reason! Classic walking tacos are added to chip bags like Fritos and eaten with a fork right out of the bag! While this is a casserole, you can serve it the traditional way for a fun and protein-packed lunch.
Try it here: Walking Taco Casserole
18. Stuffed Meatballs
These healthy meatballs have a cheesy center that’s sure to delight your little ones. You could even serve them in a whole-wheat hot dog bun to create a portable option!
Try it here: Stuffed Meatballs
19. Easy Healthy Crunchwrap Supreme
Skip the fast food restaurant and make these healthy homemade crunchwrap supremes instead! With 28 grams of protein and less than 500 calories per serving, this is a recipe you can feel good about serving to your family.
Try it here: Easy Healthy Crunchwrap Supreme
20. Cheddar and Apple Grilled Cheese
Our list wouldn’t be complete without grilled cheese. But this isn’t just any grilled cheese! This tasty sandwich features 15 grams of protein, savory cheese, tangy balsamic vinegar, and sweet sliced red apples! This one is both parent and kid-approved!
Try it here: Cheddar and Apple Grilled Cheese
21. Pizza Burgers
Pizza plus burgers equals a child’s dream lunch! Season lean ground meat with Italian spices and tomato before topping it with melted mozzarella cheese. You can also serve it without the top bun for an open-faced version. Veggie chips would be a great way to balance out this meal.
Try it here: Pizza Burgers
We all want to feel good about what we feed our children because nutrition is so important to their growth and development. So give them something that is both good for them and tasty enough that they’ll eat it. All 21 of these protein-packed lunches for kids are healthy and geared especially towards young palettes. Most of them can be packed and sent for a school lunch as well!
For more great tips for feeding your young eaters, see:
- 20 Easy Snack Recipes for Kids
- Best Dinner Meals Kids Love Eating
- How to Get Kids Interested in Healthy Eating
Enjoyed this post? Check out more:
- Slow Cooker Italian Meatballs and Tomato Stew
- Broccoli Cheese Stuffed Chicken
- Cheesy Chicken Avocado Burrito Wrap
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