Packing a nutritious and tasty lunchbox for your child is one of the best ways to ensure they stay energised and focused throughout the school day. In an Indian household, the challenge lies in balancing tradition with modern preferences, while also considering the nutritional needs of growing children. The good news is that there are plenty of simple and healthy lunchbox ideas that combine the flavours of Indian cuisine with the convenience and appeal of school-friendly meals. Here’s a guide to help you prepare wholesome lunches that your kids will love.
1. Mini Vegetable Parathas with Curd
Why it’s great: Parathas are a favourite in many Indian households, and when filled with vegetables, they provide a balanced meal that’s rich in fiber, vitamins, and minerals. Pairing them with curd adds a good source of protein and calcium.
How to make it:
Prepare a dough using whole wheat flour, and fill it with a mix of grated carrots, spinach, and boiled potatoes, seasoned with mild spices.
Cook the parathas on a tava (griddle) with minimal oil.
Pack them with a small container of fresh curd or yogurt. You can also add a little roasted cumin powder or chopped mint to the curd for extra flavour.
Tip: Make the parathas in fun shapes using cookie cutters to make them more appealing to younger kids.
2. Masala Idli with Coconut Chutney
Why it’s great: Idlis are a light yet filling option, made from fermented rice and urad dal, providing a good mix of carbs and proteins. Adding vegetables to the batter or making them into masala idlis increases the nutritional value.
How to make it:
Prepare the idli batter as usual, but mix in grated carrots, chopped beans, and peas before steaming.
For masala idlis, you can sauté the steamed idlis with mustard seeds, curry leaves, and a pinch of turmeric.
Pack with a small container of coconut chutney or a tomato chutney.
Tip: You can also make mini idlis or use an idli mold with different shapes to make it more fun.
3. Whole Wheat Veggie Wraps
Why it’s great: Wraps are a versatile option that can easily be customised to your child’s taste. Using whole wheat chapatis instead of tortillas adds fiber and keeps it traditional.
How to make it:
Prepare whole wheat chapatis and spread a thin layer of homemade hummus or green chutney on them.
Fill the chapatis with lightly sautéed vegetables like bell peppers, cucumbers, carrots, and lettuce. Add paneer or grilled chicken for protein.
Roll them up tightly and secure with a toothpick or foil.
Tip: You can also add grated cheese and lightly grill the wraps for a warm, melty treat.
4. Khichdi Muffins
Why it’s great: Khichdi is a comfort food packed with nutrients from lentils and rice. Turning it into muffins makes it easy to pack and eat, while also adding a fun twist to a classic dish.
How to make it:
Cook a simple khichdi using moong dal and rice, and add finely chopped vegetables like carrots, peas, and spinach.
Once cooked, let it cool slightly, and then mix in a little gram flour (besan) to thicken.
Pour the mixture into greased muffin tins and bake until they are firm and golden.
Tip: These khichdi muffins can be served with a side of tomato ketchup or mint chutney.
5. Poha with Mixed Vegetables
Why it’s great: Poha is a light yet filling dish that’s easy to digest and packed with iron, especially when made with flattened rice (beaten rice). Adding vegetables increases its nutritional content.
How to make it:
Rinse the poha and let it drain completely.
Sauté mustard seeds, curry leaves, onions, and a mix of chopped vegetables like carrots, peas, and potatoes.
Add the poha, turmeric, and a sprinkle of salt, mixing everything well.
Finish with a squeeze of lemon juice and garnish with fresh coriander.
Tip: For extra crunch, pack a small container of roasted peanuts or sev to sprinkle on top.
6. Roti Rolls with Sabzi
Why it’s great: A simple roti and sabzi combo can be transformed into an easy-to-eat roll, making it a perfect lunchbox item. It’s a great way to use leftover vegetables from dinner.
How to make it:
Prepare fresh rotis and use leftover sabzi or make a quick stir-fry of your child’s favorite vegetables.
Spread the sabzi on the roti, add a dollop of curd or chutney if desired, and roll it up.
Secure the roll with foil or parchment paper to keep it intact.
Tip: If your child prefers, you can also add paneer or tofu slices to the roll for extra protein.
7. Upma with Peas and Carrots
Why it’s great: Upma is a traditional South Indian dish made from semolina (rava) and is both filling and nutritious. Adding peas and carrots not only makes it colorful but also boosts its vitamin content.
How to make it:
Roast semolina until golden and keep it aside.
In a pan, sauté mustard seeds, curry leaves, chopped onions, peas, and carrots.
Add water and let it come to a boil before slowly adding the roasted semolina, stirring continuously to avoid lumps.
Cook until the semolina is soft and fluffy, and garnish with fresh coriander.
Tip: Serve with a small side of coconut chutney or a wedge of lemon for added flavor.
8. Paneer Tikka Sandwich
Why it’s great: Paneer is a great source of protein and calcium, making it an excellent choice for growing kids. Turning it into a sandwich makes it easy to eat and perfect for lunch boxes.
How to make it:
Marinate paneer cubes in a mix of yogurt, turmeric, cumin, and a little garam masala. Grill or pan-fry until golden.
Place the paneer tikka between whole wheat bread slices with sliced cucumbers, tomatoes, and green chutney.
Grill the sandwich lightly until the bread is crisp and the paneer is warm.
Tip: You can also add a slice of cheese or a dollop of hummus for extra creaminess.
9. Dalia (Broken Wheat) Pulao
Why it’s great: Dalia, or broken wheat, is a nutritious whole grain that’s high in fiber and low in calories. A dalia pulao is a wholesome option that’s easy to prepare and packed with veggies.
How to make it:
Sauté mustard seeds, curry leaves, chopped onions, and mixed vegetables like beans, carrots, and peas in a pan.
Add washed dalia and lightly toast it with the vegetables.
Pour in water and cook until the dalia is soft and fluffy.
Finish with a sprinkle of fresh coriander and a squeeze of lemon juice.
Tip: Pack it with a side of raita or a small container of yogurt for a complete meal.
10. Fruit and Nut Salad
Why it’s great: Fruits are naturally sweet, making them an appealing choice for kids. A fruit and nut salad is a great way to end the meal on a healthy note, providing essential vitamins and healthy fats.
How to make it:
Chop a mix of seasonal fruits like apples, bananas, oranges, and grapes.
Toss with a handful of nuts like almonds, walnuts, and raisins.
You can also add a spoonful of honey or a sprinkle of chaat masala for extra flavor.
Tip: To prevent fruits like apples or bananas from browning, toss them in a little lemon juice before packing.
Final Thoughts:
Preparing a healthy lunchbox doesn’t have to be time-consuming or complicated. By combining traditional Indian dishes with a few modern twists, you can create meals that are not only nutritious but also fun and appealing to your children. The key is to maintain variety, include a balance of all food groups, and keep the meals interesting by playing with different shapes, colours, and textures. With these simple and healthy lunchbox ideas, you can ensure that your child stays energizsed and happy throughout their school day.
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