Here is a collection of 25 Healthy Indian lunch box ideas for school. These are easy to prepare. You don't have to stress about what to cook every day. We have you covered for a month from Monday to Friday.
Jump to the Healthy Lunch Box ideas for School
Nowadays, home-cooked foods are replaced by processed foods (1). Kids eat many processed foods like biscuits, chips, juices, pizza and burgers (2).
Therefore, children eat excess sugar and unhealthy fats from these foods. This increases the sugar cravings in kids. But they don't get enough protein, fibre, vitamins and minerals. Due to this kids develop nutrient deficiencies (3) that affect their growth. On the other hand, a balanced diet for children will help them grow (4). Plus it will improve their cognitive function (5, 6, 7).
25 Healthy Indian Lunch Box Ideas for School
These 25 Desi lunch box ideas for kids are healthy choices. From traditional Indian foods like parathas to fun foods like pasta and rolls, these are easy lunch recipes.
1. Paneer Tikka Wrap/Kathi Roll with Yoghurt Dip
Kids love a good paneer tikka. Paneer is a good source of protein, minerals and vitamins (8, 9, 10). You can make this healthy lunch box recipe by wrapping grilled paneer cubes in a soft chapati. I usually serve it with a creamy yoghurt dip and a mint chutney. This gives the perfect blend of flavours.
You can add flaxseed powder to the wheat flour. This will give omega-3 for brain development (11, 12, 13, 14). Flaxseed also gives a nutty flavour to the chapati. If your child has gluten intolerance, you can try gluten-free options. Make chapatis from gluten-free flour or even use tortilla wraps.
Nutrition Facts for Paneer Tikka Roll
• Calories: 400-500 kcal
• Protein: 15-20 grams
• Carbohydrates: 40-50 grams
• Dietary Fiber: 3-5 grams
• Sugars: 3-6 grams
• Fat: 20-25 grams
• Saturated Fat: 10-12 grams
• Cholesterol: 40-50 mg
• Sodium: 500-600 mg
Yoghurt Dip (per 2 tablespoons):
• Calories: 30-40 kcal
• Protein: 2-3 grams
• Carbohydrates: 3-4 grams
• Dietary Fiber: 0 grams
• Sugars: 3-4 grams
• Fat: 1-2 grams
• Saturated Fat: 1-1.5 grams
• Cholesterol: 5-10 mg
• Sodium: 30-50 mg
2. Vegetable Biryani with raita
Vegetable Biryani is a one-pot lunch box rice recipe that kids will enjoy. You can serve it with an onion raita and cucumber slices for a tasty meal. You can make an onion raita with Greek yoghurt, a probiotic. Greek yoghurt is naturally low in sugar and lactose (11,16). We call this a synbiotic food (12,13, 14, 15). Since it contains both prebiotic and probiotic foods. For a vegan raita use coconut yogurt.
Nutrition Facts for Vegetable Biriyani
• Calories: 250-350 kcal
• Protein: 5-7 grams
• Carbohydrates: 45-55 grams
• Fat: 8-12 grams
Raita (per serving, approximately 1/2 cup):
• Calories: 50-70 kcal
• Protein: 3-5 grams
• Carbohydrates: 5-7 grams
• Fat: 2-4 grams
3. Aloo Paratha with curd
Aloo Paratha is a good choice for kids' lunch boxes. For a balanced meal, add carrot, cucumber slices and a handful of nuts. You can add almonds, walnuts, pistachios or cashews. Walnuts are excellent sources of vegetarian omega-3 (16,17 ). This combination gives a balance of carbohydrates, proteins, and healthy fats. I prefer using Greek yoghurt since it's a probiotic. Eating probiotics regularly can increase the good bacteria in your child's gut (18, 19, 20).
Nutrition Facts (2 parathas):
Calories: 350 kcal
Carbohydrates: 40-50g
Protein: 8-10g
Fat: 10 g
Fiber: 5-7g
4. Burnt garlic Spaghetti with vegetables
Burnt garlic spaghetti is a lunch box recipe that kids will love. Adding vegetables such as broccoli, bell peppers, and carrots provides essential vitamins, minerals, and dietary fibre. Use olive oil to saute the vegetables.
You can use lean protein sources like chicken or tofu. This makes it a wholesome meal. You can also make gluten-free spaghetti at home if your child has gluten intolerance. This way you can say goodbye to food additives and preservatives.
Nutrition Facts:
Calories: 300-350 kcal
Carbohydrates: 45-50g
Protein:8-10g
Fat:10-15g
Fiber: 5-7g
5. Vegetable Uthappam with Onion Chutney
This is a South Indian lunch box recipe. Uthappam is a fermented food, which is good for the gut, since it has lactic acid bacteria (21, 22,23). Mix antioxidant-rich vegetables like onion, carrot, coriander or beetroot into the batter. You can pack it with 2 dates and a boiled egg.
Nutrition Facts of Vegetable Uthappam (per serving):
Calories: 250-300 kcal
Carbohydrates: 40-45g
Protein: 6-8g
Fat: 5-8g
Fibre: 4-6g
6. Peas Pulao 🫛with Dal tadka
Peas pulao with dal tadka is a healthy Indian lunch box idea for school. Peas are a good source of plant-based protein (24, 25, 26). Additionally, pea protein supports muscle protein synthesis (27, 28, 29, 30, 31). Basmati rice in pulao provides complex carbohydrates for sustained energy so kids won't feel hungry quickly. Additionally, potato is a wonderful source of carbohydrates and other essential B vitamins (32).
Nutrition Facts of Peas Pulao:
Calories: 300-350 kcal
Carbohydrates: 50-55g
Protein: 8-10g
Fat: 5-8g
Fibre: 6-8g
7. Lemon rice with Potatoes
Who doesn't like lemon rice? The tangy flavor with the roasted potatoes is the perfect combo for lunch.
Lemon Rice Recipe
Ingredients:
- 2 cups cooked rice
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tbsp chana dal
- 1 tbsp urad dal
- 2-3 green chilies, slit
- 1/4 tsp turmeric powder
- 10-12 curry leaves
- 1/4 cup roasted peanuts (optional)
- Juice of 1-2 lemons
- Salt to taste
Instructions:
1. Cook rice and let it cool.
2. Heat oil, add mustard seeds and let them splutter.
3. Add cumin seeds, chana dal, urad dal, and sauté until golden.
4. Add chilies, turmeric, and curry leaves; sauté briefly.
5. Mix in rice, nuts, lemon juice, and salt. Stir well.
Nutrition Facts (per serving, approximately 1 cup)
- Calories: 200-250 kcal
- Protein: 4-6 grams
- Carbohydrates: 30-35 grams
- Fat: 8-10 grams
8. Masala Dosa with sambar and coconut chutney
Making masala dosa is very easy. It is a healthy Indian lunch box idea for school as well. Since it has a good pairing of protein, carbs and resistant starch. Resistant starch from potatoes feeds the good bacteria in the gut (33, 34, 35, 36). Therefore, it is also a gut-friendly meal. Also, add some carrot slices to the lunch box.
Nutrition Facts of masala dosa:
Calories: 300-450 calories
Protein: 8-12 grams
Fat: 5-15 grams
Fiber: 6-10 grams
9. Rajma Chawal with Dahi, and Salad
Rajma chawal is a nutrient-packed combo, rich in protein and fibre. It is a healthy Indian lunch box meal. You can add kiwi fruit slices or a fruit salad. Toss in chopped seasonal fruits with dates and chopped nuts. A healthy salad is ready.
Did you know that Kiwi fruit is an excellent source of Vitamin C (37, 38, 39)? One medium-sized kiwi can give your child their daily need of Vitamin C. Kiwi fruit also contains serotonin which supports sleep (40, 41). A study showed eating kiwi fruit for 4 weeks, increased the quality of sleep in adults (42).
10. Channa Masala with Rice + pomegranate
This is an easy lunch box recipe for you to prep in the morning. Channa is a rich source of plant-based protein and fibre (43, 44, 45, 46). Pomegranate is one of the richest sources of antioxidants (48, 49, 50). Surprisingly it is 3 times more than red wine and green tea (47). Additionally, it is anti-inflammatory and reduces the risk of many diseases (51, 52, 53).
11. Sambar rice with poriyal
This is a South Indian lunch box recipe. Sambar is rich in complex carbohydrates and essential nutrients. Add seasonal vegetables like drumstick, radish, chow-chow or even greens to sambar. Poriyal is a low-fat version of cooking vegetables. Use carrots, beetroot, beans, cabbage, greens and gourd vegetables.
12. Methi Paratha with sabzi
Methi paratha is an easy way of adding greens to your child's diet. Cooking methi paratha will take less time too. Moreover, fenugreek leaves are good sources of fibre. They help to reduce blood sugar levels (54, 55, 56).
Furthermore, methi leaves are rich in antioxidants (57). But don't add too many leaves to the paratha. This will give a bitter taste and kids may not like it. You can serve it with sabzi or raita of your choice.
3. Grilled Corn Sandwich🥪 + Hung Curd Dip + Oranges
This combination is a wonderful school lunch box choice for vegetarians and vegans. It is both healthy and tasty. Corn adds a good amount of fibre and antioxidants to the meal. 🌽
Oranges have a refreshing taste. Plus they are a fantastic source of vitamin C (58). Vitamin C is an antioxidant and supports the immune system (59, 60). Although there is no clear proof that taking vitamin C can prevent colds in children, vitamin C may reduce the duration of upper respiratory tract infections (61).
Nutrition Facts:
• 250 calories
• 10 grams of protein
• 5 grams of fiber
• 3 grams of fat
• 40 grams of carbohydrates
14. Peas Paratha with Green Chutney, carrot & cucumber slices 🥒
If you like to try different types of paratha, then this peas paratha is a great choice. Kids will enjoy the mild sweetness of peas in the paratha. Pack it in a lunch box with dal, raita or sliced vegetables. This is one of my favourite Indian lunch box ideas. Check out our green peas paratha recipe. If your child has gluten sensitivity, use a gluten-free flour instead of wheat flour.
15. Chicken/ Vegetable Fried rice + Gobi Manchurian + Green grapes
This is one of the quickest recipes for a busy morning. Moreover, kids love vegetable fried rice. This is a lunch box recipe for all seasons. Add chicken, paneer or egg to the fried rice to make a protein-rich lunch. You can also add tofu. Tofu is an excellent source of vegan protein.
If making gobi Manchurian takes time, why not do a quick grilled cauliflower in the oven?
Vegetable Fried Rice Calories: The number of calories in one cup of vegetable fried rice can vary depending on the ingredients and cooking methods used. As per calorie counters, a cup of vegetable fried rice may contain around 200-300 calories.
16. Puri with Potato Curry
This North Indian breakfast dish is a must-have for a school lunch. When you make a potato curry, you can add vegetables like bell peppers and peas to it. Otherwise, you can serve it with a raita made of Greek yoghurt.
17. Grilled Onion cheese Sandwich with carrot sticks and nuts
Everyone likes a good grilled cheese sandwich. Especially, kids love this tasty recipe. You can customize it by adding vegetables of your choice. On a busy day, I'd like to add sauteed onions sprinkled with pepper to the bread slices. The onions pair well with cheese. You can also toss in sliced bell peppers or boiled corn to make it more flavorful.
18. Quinoa salad/ upma with vegetables.
This is a healthy lunch option for children. Quinoa is a great source of protein for vegans and vegetarians. Surprisingly, like animal protein, quinoa is also a complete protein (19).
It is a versatile grain (pseudo) you can use in any cuisine. I like it in the form of salad where I add boiled chickpeas and vegetables to it.
19. Ghee Rice with Vegetable Kuruma + Pepper eggs (milagu muttai)
I know, I know, it is coconut milk rice. However, we call it ghee rice at home. It's the perfect healthy Indian lunch box idea for school. One that kids love too.
20. Beetroot rice with boiled corn and veggies
Beetroot is an amazing root vegetable. It is also rich in nitrates (20) and supports athletic performance (21). If your child enjoys playing sports, including beetroot is a smart choice.
Some kids may not like the taste of beetroot. So, you can start adding beetroot raita initially, and then move on to making beetroot rice.
21. Tortilla wrap with Avocado 🥑 and Black Beans
Tortilla is a gluten-free lunch box recipe. It tastes very well with avocado or tomato salsa. If you like Mexican flavors, add black beans and pickled onions on the side.
22. Bow tie Pasta salad with Pesto or Penne Pasta with White sauce
Pasta is an interesting school lunch recipe for kids. Instead of using ready-to-make pasta sauce, you can make simple sauces like tomato or pesto at home. You can store these sauces in the refrigerator. Toss the cooked pasta with the sauce when you make it.
Since pasta is available in different shapes, use them based on the type of sauce. I prefer using penne pasta for white sauce since it holds more sauce. A bow-tie pasta is a good choice for pesto. Cook the pasta, toss it in the pesto sauce and add sauteed vegetables. Your pesto pasta is ready.
23. Tomato Rice + raita+ roasted potatoes
This is a yummy combination. My kids bring back an empty lunch box when I pack tomato rice. There are many ways to cook tomato rice. I like to keep it simple and tasty.
Nutrition Facts for Tomato Rice (Per Serving- 1 cup):
Calories: Approximately 300-350 kcal
Total Fat: 10-15 grams
Saturated Fat: 1-2 grams
Cholesterol: 0 mg
Sodium: 400-500 mg (may vary based on added salt)
Total Carbohydrates: 50-55 grams
Dietary Fiber: 2-3 grams
Sugars: 4-5 grams
Protein: 5-7 grams
24. Jeera Rice + Paneer Butter Masala
This Jeera Rice and Paneer Butter Masala combo is tasty and good for kids! The jeera rice helps with digestion. The paneer in creamy tomato sauce is full of protein to support growth.
Nutrition Facts for Jeera Rice + Paneer Butter Masala Combo:
Calories: Approximately 500-600 kcal
Total Fat: 20-25 grams
Saturated Fat: 10-12 grams
Total Carbohydrates: 60-70 grams
Dietary Fiber: 3-5 grams
Sugars: 5-8 grams
Protein: 15-20 grams
25. Coconut Rice + Sundal
Coconut rice is an absolute favourite in our household. It is a typical South Indian lunch recipe. Plus it is easy to make. When packing the lunch box, include sundal and fresh fruits. This will make it a balanced diet for kids.
Nutrition Facts (Per Serving):
Calories: Approximately 300-350 kcal
Total Fat: 15-20 grams
Saturated Fat: 10-12 grams
Cholesterol: 0 mg
Sodium: 400-500 mg (may vary based on added salt)
Total Carbohydrates: 35-40 grams
Dietary Fiber: 2-3 grams
Sugars: 1-2 grams
Protein: 5-7 grams
Hope you liked our 25 healthy Indian lunch box ideas for school. Here are some more pointers for you to look at from choosing the right lunch box, to understanding how to give a balanced diet for kids.
Best Kids Lunch Boxes for School:
There are many options available for kids' lunch boxes. However, lunch boxes made of stainless steel are the best choice for packing school lunches. Plastic boxes may be easy to carry and clean. But, they contain hormone-interfering substances called endocrine disruptors (24). Therefore, they can affect hormone functioning in kids. Hence, it is best to avoid them.
You could also use Bento boxes to pack school lunches for your kids. Since it is more visually appealing. Similarly, use a variety of foods with different colours for lunch recipes. Kids are visual eaters. Therefore, they find colourful foods in different shapes interesting.
Adding more colours through foods also supports the growth of good bugs in the gut. This will in turn support their overall health and immunity. You might ask me how? Every colour food has a specific phytonutrient important for children's health. For example, red tomatoes have something called lycopene, while blueberries have anthocyanins.
If you want to keep the food warm use an insulated lunch box. Using aluminium foil to pack lunch is harmful to health.
Key Takeaways:
Along with the 25 Healthy Indian box ideas for school, here are some key points for you.
Include carbs, protein, fibre and healthy fats in every meal.
Use different vegetables every day to get more nutrients.
Try foods from different cuisines to ensure your kid does not get bored eating the same foods.
A healthy lunch box can be easily prepared if you plan.
Keep seasonal fruits, vegetables, nuts and seeds handy. These options will add variety to your kid's lunch.
Kids go through different phases of picky eating. Sometimes, it is a normal part of growing (22), other times it is not. Research shows children need nearly 20 exposures to accept a new food (23). If you need more assistance with your picky eater, why not sign up for our masterclass?
Did you find this collection of healthy Indian lunch box ideas for school useful? Tell me in the comments.
FAQs:
Our Recipe section has a collection of easy-to-make, nutritious foods that kids and adults will like.
If you are tired of cooking different meals for every family member, why not try our family nutrition plan? It will meet the nutritional needs of each member of your family. Moreover, the food choices are simple and easy to make.
Why Do Kids Need a Healthy Lunch Box for School?
Well, think of it as fuel for their body and brain. A well-balanced meal gives them the energy to stay active and focused throughout the day. Plus, it provides essential vitamins and minerals to support their growth and development.
Here is how a healthy lunch box helps:
1. Maintain Energy Levels:
A well-balanced lunch gives your child a mix of carbohydrates, proteins, and healthy fats. The right blend of these nutrients will release energy slowly. On the other hand, eating packaged or processed foods like noodles, bread and jam can cause energy dips.
2. Improve Focus:
A balanced diet supports brain function and improve your child's concentration in class.
3. Healthy Growth and Development:
Growing children need calcium, iron, and vitamins to support bone development and muscle growth. A balanced lunch box ensures they get these nutrients in the right proportions.
4. Strong Immune System:
Nutrient-rich foods can boost your child's immune system, helping them fight illnesses. Nutrients such as Vitamin A, C and zinc, are important for the immune system. Research shows children with frequent respiratory illness also had Vitamin A (2) and vitamin D deficiency (3).
5. Healthy Eating Habits:
When kids eat various foods, they explore different textures. This can encourage them to make healthy food choices as they grow older. Therefore, exposing children to many foods can help them get all the nutrients.
6. Healthy Weight:
Eating foods rich in protein and healthy fat can keep kids full longer. Moreover, these nutrients support growth in children. Therefore, they can maintain a healthy weight.
7. Better mood:
A balanced diet can manage blood sugar levels, reduce mood swings and irritability. Hence, your child won't be cranky from not eating properly.
8. Good Digestion:
Fibre-rich foods like whole grains and vegetables help with digestion. Foods such as onion, garlic and oats are known as prebiotics. Include prebiotics in your child's meals to support their healthy digestive system.
According to the CDC, it is also important to educate school kids on the importance of nutrition so that they can make healthier food choices.
Make Your Own Healthy Lunch Box Idea for School:
What nutrients are needed for Children?
Children need many nutrients for their normal growth and development. Interestingly, in a study in India, the diet of adolescent girls had lesser variety than boys (4). Therefore, teenage girls didn't get enough nutrients.
Here are some of the key nutrients and their roles:
1. Protein:
Did you know eating enough protein in the early years is associated with the right height and weight at 10 years?
According to USDA, 4-8-year-old kids need 19g of protein; 9-13-year-olds need 34g of protein per day. Good protein sources include lean meat, poultry, fish, eggs, dairy products like milk, and cheese, pulses like dal, and nuts.
2. Calcium:
Dairy products such as milk, cheese, and yoghurt are rich sources of calcium. If you are a vegan, green leafy vegetables like spinach and calcium-fortified plant-based milk alternatives also give calcium.
3. Iron:
Lean meats, poultry, fish, fortified cereals, beans, and spinach are iron-rich foods. Eating vitamin C-rich foods like tomatoes, oranges, kiwi, guava, and pineapple can improve iron absorption from plant foods.
4. Vitamin D:
Vitamin D is needed for bone health. Sunlight is a natural source of vitamin D. It is also found in fortified dairy products, fatty fish, and supplements.
5. Fiber:
High-fibre foods prevent constipation. Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fibre.
6. Folate (Folic Acid):
Leafy greens, citrus fruits, fortified cereals, and legumes are good sources of folate. Including seasonal greens in various recipes like keerai poriyal, masiyal, kootu, dal palak, spinach soup, lentil and palak soup are some of the ways to enjoy.
I hope you like our healthy Indian lunch box ideas for school. You can also book a free call to learn about our child nutrition plan.
Comments