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Making meals for your picky eater at home can be stressful, but packing lunches for your picky eater can leave you feeling hopeless when day after day they come home with what feels like an untouched lunch box.
As a dietitian specializing in picky eating, a former school food service dietitian, and a mom of two, at times picky eaters, I’ve been there.
That’s why I put together ten picky eater lunch box ideas, that aren’t just sandwiches by the way, as well as share my tips for helping your kids actually eat what you packed!
Table of Contents
Packing Lunches for Picky Eaters
For any child, eating lunch at school is quite a different experience than eating lunch at home, especially picky eaters.
Imagine eating lunch in a room full of hundreds of loud kids, distracted by your friends and what they’re eating for lunch, having only fifteen minutes by the time you get to your table to eat lunch, all while you’re focused on just getting to recess.
No wonder kids come home with untouched lunches.
However, there are a few things you can do to help set your picky eater up for success when eating lunch at school.
Include them in the process
Before you even pack their lunch, ask them what they’d like in their lunch. This doesn’t mean you give them full reign to what goes in their lunch box because let’s be honest, they might just end up with chips and candy.
When you’re planning out groceries for the week, ask them if there’s anything you can pick up for their lunch that week. You can narrow it down to “what fruits and vegetables would you like in your lunch box this week?” or let them pick out a small sweet treat you can include.
By including them in the process you’re letting them know you care about their preferences and providing them with autonomy to have a say in what they get to eat.
Pack preferred foods
Whether you’re packing lunches or preparing meals at home, offering a preferred food is a must for picky eaters at meal times.
By offering a preferred food in their lunch box such as their favorite cracker, fruit, or go-to protein, you’re increasing the odds that they’ll actually eat something you pack.
Once they start to eat the preferred food, they’re that much more likely to eat other foods because eating one food begets eating other food.
Offer novelty
I’m a big fan of novelty when it comes to feeding picky eaters. Sometimes a food pick, mini cookie cutter, or fun utensil can go a long way. You don’t have to make Pinterest perfect lunch boxes to add novelty. Besides I highly doubt those picture perfect lunches look that way once your kid opens up their lunch box come lunch time.
What novelty does for picky eaters is curiosity, which can lead to exploration and eventually trying, and even better, eating and enjoying new foods.
Novelty doesn’t guarantee your picky eater will clean their plate. That shouldn’t be your goal anyways, but it can help and a little bit can go a long way.
Ways to add novelty to lunch boxes
- Offer a fun food pick to eat fruits and veggies with
- Cut out different shapes using mini cookie cutters
- Offer a mini tasting spoon for spreading and eating
Provide small portions of new and disliked foods
The school lunchroom isn’t the best time for trying new foods. This doesn’t mean you shouldn’t ever offer something new, but I don’t recommend something drastic like a new casserole or soup.
As a former school food service dietitian who has offered hundreds of tastings in school cafeterias I’ve witnessed hundreds of kids try new foods, some who enjoyed them and others who maybe need a few more opportunities.
Again, this is a fun and novel experience for kids that their peers are also taking part in and is in addition to their lunch.
Instead of forcing new foods in their lunch box, offer tiny portions of new and disliked foods, and prioritize the opportunity at home when you can help them explore the foods.
Get their feedback
One of the most important things you can do to help your picky eater actually eat what you packed is getting their feedback.
And I don’t mean just asking them: “did you like your lunch?” or “why didn’t you eat your lunch?”
Instead, ask them questions that help you learn about what they like or didn’t like about their lunch:
- What was your favorite part about your lunch?
- What was your least favorite part about your lunch?
- What would you add to your lunch next time?
- What would you have taken out of your lunch?
- What were your friends eating for lunch?
These questions have been extremely helpful for me to understand what works best for my daughter when eating lunch at school.
For more tips for packing healthy lunches for kids, click here.
Picky Eater Lunch Box Ideas
It can be easy to just pack the same thing over and over again, but for picky eaters, this can lead to food jags.
A food jag is where you eat the same food over and over again to the point where you get sick of it and no longer like it. And when you have a picky eater, the last thing you want is for their preferred foods list to get shorter.
That’s why it’s important to switch it up, at least every once and a while.
Here are ten picky eater lunch box ideas – that aren’t just sandwiches. They’re fun, kid-friendly, and can be easily customized to your child’s preferences.
1. Homemade Lunchable
I know it’s easy to go to the store and purchase a premade lunchable, but it’s also fairly easy to whip up a homemade version with meat, cheese, and crackers.
Sometimes I like to switch it up and do a tiny version with small pieces of cheese, mini Club crackers, and mini turkey pepperoni, again adding novelty to meals in a kid-friendly way.
Plus, making it homemade allows you to customize and control the ingredients.
2. Build your own pizza
Similar to the pizza lunchable, you can put together a homemade pizza kit for your kids.
This is one of my daughter’s favorite lunches and there are so many different ways you can make it.
I love using mini bagels for the pizza crust, but you can also use English muffins, mini naan dippers, naan rounds, pita bread, or tortillas.
I’ve also found it extremely helpful to put the pizza sauce in a dressing squeeze bottle. You can find them at the dollar store or on Amazon.
3. Snacky lunch
Snack lunches, and even snacky dinners, have been a life saver for me as a parent. Honestly, it’s probably one of the best ways to help your kids eat a wide variety of food groups and even try new foods too!
A snacky lunch is simply a variety of different snack foods from a variety of different food groups. They may not “go” together and are likely eating separately. It can be a great option not only to use up random snacks in your pantry and fridge, but also easy to whip up in a pinch.
The main thing with snacky lunches is to make sure you’re hitting a variety of food groups. ideally something from each.
4. Waffles
When I was a school food service dietitian breakfast for lunch, aka brunch, were the highest participating menu items. It could have been because of they syrup, but let’s face it, breakfast foods are delicious!
Pick your child’s favorite waffle, even if it’s chocolate chip, and pack it in their lunch. Sure it won’t be toasted and warm, but they’re still tasty at room temperature or even slightly cold.
To pack syrup, I use these stainless steel ramekins or add it to the small portion of the leak resistant bento box we have. While it’s typically mess free on the way to school, coming home isn’t always the case if they don’t close things up properly.
We love either the homestyle mini waffles from Target, Kodiak cubs adventure waffles or Kodiak protein-packed power waffles chocolate chip.
5. Pancakes
Pancakes are another kid-friendly brunch option to add to your picky eater lunch box ideas.
Again, I love using the mini versions of pancakes because they’re the perfect size for kids AND lunch boxes.
You can buy them premade or even make your own and freeze them for when you need them. Try these spinach banana pancakes, they’re so good and you can’t even taste the spinach!
6. Nachos
Chips, cheese, guac, and salsa knocks out your grain, protein, fruit, and even veggie – yes, I said it, salsa can count as a vegetable. It is after all mostly made from tomatoes and other veggies.
I love the idea of packing nachos for picky eaters because kids can easily customize each dip of their chip or eat the cheese separately for all I care.
If your child will actually eat them, try looking for a chip that contains additional ingredients like flaxseed, quinoa, lentils, or even beans such as Good & Gather (Target brand) black bean quinoa multigrain tortilla chips or Good & Gather blue corn tortilla chips with flax seeds.
However the traditional tortilla chips work too, especially the scoops!
7. Yogurt parfait
This one might sound messy, but with the right lunch box, it’s a great idea to add to your picky eater lunch box ideas.
I recommend packing granola, yogurt, and fruit separately in a leak resistant bento box so your kids can make their own parfait come lunch time. You can even add mini chocolate chips or sprinkles for a little novelty too.
When selecting a yogurt, I recommend choosing a Greek yogurt for more protein to keep them fuller longer.
It’s also important to be mindful of added sugars in yogurt. Yogurt naturally contains sugar, so some is fine, but take some time to compare the different brands available at your local grocery store.
However, don’t be fooled. Oftentimes a yogurt might seem like it doesn’t have any added sugar, but in reality it’s using an artificial sweetener such as sucralose, aspartame, acesulfame K, or stevia.
It’s not the end of the world if your child has some artificial sweeteners, but the American Academy of Pediatrics recommends avoiding artificial sweeteners for kids so it’s best to avoid them in foods your child commonly eats.
8. Cereal
Cereal for lunch may sound strange to you, but hear me out. Add some dry cereal to a bento box with a large section and send milk separately in a reusable bottle or purchase individual milk boxes. They can also enjoy the cereal dry too!
Cereal is fortified with many important vitamins and minerals include folic acid, iron, B vitamins, and many others. Depending on the cereal, it can also provide fiber and protein.
If you’re nervous about the added sugars in your child’s favorite cereal, check out my favorite low to no added sugar cereals here.
9. Pasta Salad
Pasta salad is a great option to add to your picky eater lunch box ideas. Kids generally love pasta and pasta salad is easy to send to school because you can eat it cold.
Try to pick out a pasta salad recipe that has ingredients your child enjoys. Sometimes mixed recipes aren’t favored due to unwanted ingredients that may be mixed in.
If your child has a difficult time trying mixed foods, join my free five week picky eater TRY IT Challenge where one week is dedicated to helping your child get comfortable trying mixed foods.
If your child tolerates different types of pasta, I recommend trying a bean or lentil based pasta for more fiber, protein, and iron.
10. Pinwheels
Pinwheels are always a fun way to incorporate a variety of food groups rolled into one.
If you’re not familiar with pinwheels, it’s basically a tortilla with some sort of spread, such as cream cheese or nut butter, and additional ingredients like shredded cheese, deli meat, fruits, or veggies. It’s then rolled up and sliced into sections to make pinwheels.
Pinwheels are fun and easy finger food to add to your picky eater lunch box ideas.
Lunch Box Accessories for Picky Eaters
Again, you don’t have to pack Pinterest perfect lunch boxes for your picky eater. However, having a few go-to accessories can easily add a little novelty or make it easier for your child to enjoy.
- Food picks – great for fruits, veggies, cheese, and meats
- Stainless steel condiment containers – great for any dipping sauces
- Dressing squeeze tubes – great for pizza sauce guac, sour cream, or Ranch
- Tasting spoons – great for spreading sauces and spreads
- Lunchbox cards – a fun addition that brightens their day
- Silicone cupcake liners – great for separating items
To Sum It Up
For any child, eating lunch at school is quite a different experience than eating lunch at home, especially picky eaters.
However, there are a few things you can do to help set your picky eater up for success when eating lunch at school such as including them in the process, packing preferred foods, adding novelty, providing small portions of new foods, and asking for feedback.
It can be easy to just pack the same thing over and over again, but try to switch it up with fun picky eater lunch box ideas like build your own pizza, homemade lunchables, brunch, or even a random snacky lunch.
If you need more picky eater lunch box ideas, grab my Super Simple Lunches guide.
