Here are 5 easy, nutritious, and balanced lunch box recipes perfect for school-going kids — all designed to be tasty, healthy, and simple to prepare:
🍱 1. Vegetable Paneer Paratha Rolls
Nutrition Highlights: Protein from paneer, fiber from whole wheat and veggies.
Ingredients:
- Whole wheat flour dough
- Grated paneer
- Chopped vegetables (carrot, capsicum, spinach)
- Spices (turmeric, cumin, salt, ajwain)
- Ghee/oil for roasting
Method:
Make a stuffing with paneer and veggies. Roll it in paratha dough and roast with ghee. Slice into roll pieces for easy eating. Serve with curd or a small fruit.
🍚 2. Mixed Veg Khichdi with Ghee
Nutrition Highlights: Complete protein (dal + rice), veggies, healthy fats.
Ingredients:
- Rice and moong dal
- Carrots, beans, peas, bottle gourd
- Cumin, turmeric, ghee
Method:
Pressure cook rice, dal, and chopped veggies with mild spices. Drizzle ghee before packing. It’s light yet filling and easy to digest.
🥪 3. Egg Mayo or Hung Curd Sandwich
Nutrition Highlights: Protein, calcium, healthy fat (egg or curd), whole grains.
Ingredients:
- Whole wheat or multigrain bread
- Boiled eggs (or use hung curd for veg version)
- Grated carrots, cucumbers, and corn
- Salt, pepper, and a dash of lemon juice
Method:
Mash eggs with veggies and seasoning. Spread between bread slices. Cut into triangles or fun shapes.
🍝 4. Vegetable Suji Upma with Peanuts
Nutrition Highlights: Iron-rich, fiber-packed, high in energy.
Ingredients:
- Suji (rava/semolina)
- Mustard seeds, curry leaves
- Chopped onions, carrots, peas, capsicum
- Roasted peanuts
- Ghee
Method:
Sauté veggies and spices, add suji and water. Cook to a soft consistency. Add peanuts on top for crunch and protein.
🧁 5. Mini Idli with Veggie Sambar
Nutrition Highlights: Fermented food (good for gut), protein-rich dal and veggies.
Ingredients:
- Mini idlis (from dosa batter)
- Homemade sambar with toor dal, drumstick, pumpkin, carrots
- Mild spices
Method:
Pack mini idlis separately and pour warm sambar into a thermos. It’s fun for kids to dip and eat, and remains wholesome.
💡 Tips:
- Add a side of fruit or a dry fruit mix for added nutrition.
- Use insulated lunch boxes to keep food warm.
- Avoid excessive spice and oil to make it kid-friendly.
