10 Simple and Nutritious Lunch Ideas For Picky Eaters

Updated on July 19, 2024 at 8:10 AM

Let's face it: figuring out what to make for lunch can be one of the toughest parts of your day if you have a picky eater in your midst. It's hard enough coming up with new, nourishing recipes that will hold up in a lunchbox, five days a week. And so, that challenge is only compounded when you have to work around a list of specific preferences and dislikes.

The last thing we want is to eat the same thing every day, and doing so can lead to some nutritional gaps. But who has the time to sift through the thousands of articles out there to find one — just one — meal that maybe your kid will like that doesn't include a chicken nugget or a hot dog.

To hopefully save you some time in the kitchen, we've rounded up tried and true recipes that we think the whole family will love. We've focused on those that sneak in a bit of nutrition, such as in hidden veggie mac and cheese, or that present your lunch in a new, novel way, like meat, cheese, and fruit kabobs. We hope this gives you some much needed inspiration and peace of mind as you send your persnickety eater off to face the day.

Shrimp Quesadillas

These shrimp quesadillas are as versatile as they are yummy. Add or subtract any veggies, or chop them very fine to sneak them underneath that delicious cheesiness. We recommend adding in black beans for an added protein kick, while shrimp offers DHA omega-3 fatty acids to one's diet. (Although, of course, the protein can be swapped out for those not into shrimp.)

Honey Garlic Baked Turkey Meatballs

Turkey meatballs are a great alternative to traditional beef meatballs (which we all know and love), as they contain less fat while still offering high amounts of protein. These meatballs are made with onion and garlic, which not all picky eaters love, but once baked, these flavors meld nicely and aren't nearly as potent for more persnickety eaters.

Mashed Potato Cakes

Really, you can't go wrong with potatoes. These mashed potato cakes are made with simple ingredients, including a single egg (which provides choline) as well as parmesan cheese for that added calcium kick. If your picky eater is up for it, sprinkle chives on top for an added green - if not, you can rest assured knowing that this wholesome and satisfying meal contains vitamin C, potassium, and more.

Hummus Sandwich

Hummus has become MVP among picky eaters all across America's cafeterias due to its versatility - make it as plain or full of pizzazz as you please - and nutritional value. These hummus sandwiches can really be tailored to your any palette, with or without additions like sprouts, cucumber, or even grilled chicken. Serve it up on whatever bread you've got on hand; even a hamburger bun or pita pocket will do.

Cauliflower Mac and Cheese

This mac and cheese recipe is labeled keto, but before you question us, we're not here to encourage your child to follow a keto diet. Instead, we recommend this recipe because, instead of noodles, it calls for delicious cauliflower that can pack some serious protein, potassium, and choline into your child's favorite dish. Under all that calcium-rich cheese, it's possible that your picky eater won't even notice the difference.

Honey Sesame Chicken Lunch Bowl

This honey sesame chicken makes the perfect lunchbox protein, and when made with reduced sodium soy sauce and chicken stock, bypasses the high sodium levels that can come with takeout or restaurant leftovers. Add snow peas, broccoli, or another veggie your child will reach for, and serve with white rice for the ultimate rounded meal.

Two Ingredient Pizza Dough Pockets

Can you go wrong with pizza? The answer is almost always no. These two-ingredient pizza dough pockets require only self-rising flour and fat-free Greek yogurt for the perfect dough. From there, you can stuff the pockets with whichever favorites. For a healthier option, opt for leaner meats such as chicken or lean ground beef over the likes of pepperoni and salami, and try to sneak in a veggie or two, like peppers, for an added nutritional boost.

Sausage and Egg Muffins

Egg muffins don't have to be just for breakfast. Eggs are a great source of protein and choline, and these egg muffins can be made in a variety of sizes to satisfy different appetites. Add some sautéed veggies to these little powerhouses to fill nutritional gaps and consider switching to turkey sausage as it contains less saturated fats that may make little ones in particular feel groggy later in the day.

Ham and Cheese Sliders on Hawaiian Rolls

These ham and cheese sliders are perfect for both adults and kids alike, as they require minimal prep time and are easy to scarf down before recess. Swiss cheese offers a great calcium boost while poppy seeds have been shown to benefit bone health due to their high concentration of manganese.

Cheese and Meat Kabobs with Fruit

These meat and cheese kabobs are the perfect option for picky eaters and can be made in a cinch. Although this particular recipe calls for ham and grapes, you can easily substitute for chicken or shrimp while adding fruits like mangoes, honeydew, or pears. Really, this recipe is a blank slate to include favorites while ensuring variety across all different food groups.

If you're planning on making these for your kid, however, just make sure their school is OK with you sending in skewers; some have rules against pointy objects.

Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.