Bento box lunch ideas offer a healthy way of adding versatility and taste to your child’s meals. A bento box is a single-portion boxed meal that usually comprises carbohydrates, protein, and assorted vegetables. These meals cater to kids’ tastes while providing balanced nutrition, making lunchtime both enjoyable and healthy. Children get easily bored, have short attention spans, and are often picky eaters, especially when eating their greens. In addition, children usually want to finish off their meals quickly to enjoy their free time with friends during their lunch breaks at school. If you are a parent falling short of ideas to make their child’s lunch interesting, this post on interesting bento box lunch ideas may be just the thing you need.
Key Pointers
- Pasta salad, sticks and dips, tuna sandwich and greens, deli meat and salad, and chicken salad are the best bento box lunch ideas for children.
- You may try bento lunch boxes with a chocolate sandwich, peanut butter and jelly sandwich, yogurt dip, cheese, crackers, or fruit parfait, according to your child’s preferences.
- You may do creative cuts on fruits and vegetables and add smaller portions of their favorite foods to make your child eat well.
What Is A Bento Box?
A bento box is a Japanese-style lunch packed in a neat and elegant box, often with compartments.
It can be carried to school or work and generally contains a light meal. Bento meals are common in Japan, China, Taiwan, Korea, and some South Asian countries. The concept is catching on fast in other countries too.
Quick factThe idea of sending home-packed lunches has been growing in the US in recent years. Though the regulated in-school meals are usually tailored to provide maximum nutrition to children, studies have found that packed school lunches offer adequate nutrition, and there is no filling up on more processed foods as a substitute for nutrition-dense foods (2).
32 Bento Box Lunch Ideas For Kids
Here are some bento box lunch ideas to make your child’s lunch interesting and nutritious. You could try any of these recipes or take inspiration from them and get creative.
1. Pasta salad box
Pasta salad is a great dish for kids because it is incredibly delicious and versatile. Plus, it’s easy to prepare and can be served cold. You can add pasta as the base and place some beans and low-fat cheese on top. Whole grain pasta can serve as a great base, too. Add vegetables, such as cherry tomatoes, which are a good source of vitamins, and round the meal out with something crispy — we recommend tortilla chips and sliced fruit to finish on a sweet but healthy note. This meal is a good source of carbohydrates, proteins, and energy. Generally, one cup of cooked whole-grain pasta has 5.95g of protein and 29.89g of carbs (3). The addition of cheese, beans, and veggies boosts these values, making pasta salad a perfect lunch for kids.
2. Sticks and dip box
While this sounds like something you would find on a snack platter at a party, this meal is surprisingly healthy and nutritious. A mix of salamiiFermented and air-dried meat sausages with seasonings that are often consumed cold in slices and have a rich flavor sticks and cheese sticks with bean or guacamole dipiA thick sauce or paste made from mashed, puréed, and spiced avocados will be delicious and easy to eat. It is a good combination of high-protein snacks for kids. It also has a nice mix of textures. You can add some crackers to act as a nice side, along with a veggie roll or fruit bar.
Quick tip3. Tuna sandwich and greens box
A staple of many lunches, tuna sandwiches contain high protein and carbs and taste delicious if mixed with mayo and cheese. Add some greens, such as zucchini, nuts, and cherries, to round it out. While canned tuna and cheese give protein, calcium, and vitamin D (4) (5), greens, cherries, and nuts provide essential vitamins and minerals.
4. Deli meat and salad box
Deli meats are a great source of protein and tasty as well. Slices of these as per your kid’s preference alongside something with fiber, such as a bean salad, are healthy meals on their own. But to keep things interesting and add texture, mix some nuts and scrambled eggs. Nutritionally, deli meat, such as thin-shaved roast beef and eggs, can provide protein and iron. Plus, salad can offer fiber, vitamins, and minerals (6).
5. Chicken salad box
Chicken salad is a healthy staple you can incorporate into your child’s bento box. You can even use leftover chicken from dinner and spice it up with some interesting sides. Some lettuce, sliced gherkinsiA commonly used word for a flavored pickled cucumber , and seasoning of choice make for a light but filling meal. You can opt for grilled chicken fillet for this dish, which provides protein, vitamins, and minerals. One fillet can provide 22g of protein, 11mg of calcium, and 18.4mg of selenium (7).
6. Spaghetti and meatballs box
Meatballs are versatile and go well with almost anything. You can add some spaghetti and peas to make a wholesome dish and add some broccoli and fruit to finish the meal on a crunchy, sweet note. You can always use leftovers from last night’s dinner to whip up this quick meal. Cooked spaghetti provides approximately 43.2g of carbs and 8.12g of proteins (8). On the other hand, veggies like peas and broccoli can provide fiber, vitamins, and minerals.
7. Grilled cheese sandwich box
The best thing about grilled cheese sandwiches is that they don’t need to be served fresh and usually remain fresh even up to the next day. You can make this a clubhouse-like sandwich with three layers of bread and cheese between them. Grill these together with mayonnaise or dressing as per preference. Add some nuts and fruit on the side, and you have a filling, hearty meal that takes hardly any time to make. Typically, one serving of grilled cheese sandwich can provide 26.9g of carbs, 12g of protein, and 13.1g of fats (9). When paired with fruits and nuts, the nutritional value of the meal increases even more.
If your child doesn’t like sandwiches, you can offer them a combination of bite-sized foods. Elaborating on this idea, Andrea Curtis, a mother and blogger from Toronto, Canada, writes candidly in her blog. She says, “Your kid hates sandwiches? Won’t eat leftovers? Try what we call in our family the “grazer plate”: smaller bits of this and that. Olives, pickles, crackers with hummus, pumpkin seeds, marinated tofu, and pieces of cheese all make great ingredients for a grazer plate. Choose your child’s favourite nibbles: think of it as a kid-centred hors d’oeuvres tray—who doesn’t love hors d’oeuvres? (i)”
8. Pancake box
While pancakes are mostly enjoyed at breakfast, they can double as a great lunch. One plain pancake (38g) can provide 2.4g of protein and several other nutrients (10). You can add strawberries or blueberries to make it more nutritious. You can use peanut butter instead of regular butter to make the recipe healthier. Pancakes are typically enjoyed with syrup, but you can replace that with healthier alternatives like honey or fruits.
Quick tip
9. Quesadilla meal box
Quesadilla is another delicious lunch option that you can prepare ahead of time or make it using leftover dinner. You can put a slice of cheese inside a soft taco shell and grill till it melts. Serve this with salsa and guacamole dip, and add some nacho chips on the side to make it an authentic Mexican meal. One medium-sized corn taco shell (28g) provides about 133 kcal of energy, 1.8g of protein, and 28g of calcium, making it a decent source of nutrition (11). The guacamole and salsa not only enhance the flavor but also add more nutrients.
10. Chocolate spread sandwich box
Kids love chocolate, and it’s sure to be a pleasant surprise for them when they open their lunchbox and find this meal inside it. Use hazelnut chocolate spreads (either homemade or store-bought options, such as Nutella) between two slices of bread and add some salty crisps on the side. Sliced fruits also go well with a chocolate spread; thus, you can put some sliced bananas and strawberries inside the sandwich. One regular-sized (36g) multigrain bread slice can provide decent amounts of protein, calcium, magnesium, phosphorus, and fiber. On the other hand, a serving (2 tbsp) of hazelnut spread can enrich the meal with healthy fats, vitamin E, and calcium (12) (13).
11. Cracker and cheese box
Crackers are usually a snack to munch on, but with the right ingredients, you can also make it a healthy, filling lunch. Put some peanut butter between two crackers for that protein punch. One tablespoon of peanut butter can provide 3.5g of protein, 3.6g of carbs, and several minerals such as calcium and magnesium (14). You can serve these crackers with sliced cucumber and cheese to make the meal healthier. A fibrous filling fruit in the form of bananas also complements peanut butter well and would make a good addition.
12. Peanut butter and jelly sandwich box
There’s a reason peanut butter and jelly sandwiches have been a classic for ages. Both parents and kids love them! They’re filling, easy to prepare, and combined with the right sides, they can be healthy as well. Alongside the sandwiches, you can add some fruits, crackers, and steamed vegetables. Did you know? A PB&J sandwich can give you 12.8g of protein and 50.6g of carbs (15).
13. Chicken pasta box
Chicken and cheese go well with almost anything, and pasta is no exception. Lightly cook some pasta in oil and top it off with some grated cheese. This stays fresh for up to two days if you keep it refrigerated. When you’re packing your kid’s lunchbox, all you need to do is add the pasta, some cherry tomatoes, and maybe something crunchy. Crisps complement pasta really well as they add some texture. Peach slices on the side will give your child several vitamins and minerals, making this a complete meal.
14. Fruit parfait box
While this is usually a dessert, it can be the centerpiece of a healthy meal with the right pairings. The key here is to use some high-protein flavored yogurt. Toss in some berry fruits, such as blueberries or raspberries, and serve alongside a small portion of chocolate chips and salty pretzels to let your child experience a delicious roller coaster of flavors. Though traditionally a dessert, fruit parfait with yogurt has many nutrients. Just 100g of this delightful dessert can offer 5.2g of protein and 1.3g of fiber! (16).
15. Yogurt dip box
Yogurt is a great healthy snack but best complemented with other foods, such as a dip. 100g of nonfat Greek yogurt can give plenty of protein (10.2g), carbs (3.6g), and calcium (110g) (17). Add some salted pretzels and sour green apples to offset the yogurt’s sweetness (we recommend vanilla or cinnamon flavor). Strawberries, chocolate chips, and roasted rhubarbsiBroad reddish or green leaf stems of a cultivated plant in the dock family that are often cooked with sugar are also great with this dish!
16. Chicken club sandwich box
Chicken sandwiches are probably one of the most versatile sandwich recipes for kids out there, and they are easy to prepare and eat. Some grilled chicken paired with mayonnaise and cheese is a great meal in itself, but we recommend you add some carrot sticks and peanut butter as a nice side dish. To finish it off, you can include some berries or grapes to add an element of sweetness, elevating the presentation and making it a well-rounded meal.
17. Mac and cheese box
Macaroni and cheese is an all-American classic dish you can have at any meal. Add some chicken nuggets or diced hotdogs to add protein and make it a filling and healthy meal. A 100g mac and cheese box mix with cheese sauce can offer 6.6g of protein, 23.1g of carbs, and other nutrients (18). The dish is best served with some crisps and fruits on the side to hit all the flavor profiles you would expect from a full meal.
18. Hummus wrap box
Hummus is the go-to option for many vegans for a light snack, but that doesn’t mean it can’t be as delicious as the other options mentioned here. A veggie wrap filled with hummus, thinly sliced cheese, and bell pepper can make the dish burst with Mediterranean flavors. Did you know that one tablespoon of homemade hummus can give you 3.02g of carbs and 0.7g of protein? (19).
Quick tip19. Hot dog box
Hot dogs have a reputation as something to be eaten fresh, right off the stand. They even have “hot” in the name! But they taste good even when served cold and even without the bun! You can make a fun dipping platter for your child by including some hot dogs with ketchup, barbecue, or Tabasco sauce. One hot dog (52g) can roughly provide 5.4g of protein and 2.2g of carbs (20). Complement these with other dipping foods, such as cheese crackers or celery sticks, to give the meal a lot of texture. It is best rounded off with a granola or chocolate protein bar.
20. Dipping platter box
You can get creative and make a light and healthy snack for your child’s lunch with some basic ingredients. Sliced apples and peaches, baby carrots, and even cherry tomatoes go really well with many dips, such as caramel. Add cheese, potato fry, and something crunchy, and you have a full-fledged dipping platter that’s easy to prepare and even easier to eat.
21. Mexican delight box
Mexican food is often associated with tacos or quesadillas, but it has a lot of depth beyond that. You can incorporate a healthy meal of rice and beans and combine it with some celery and carrot sticks, with guacamole/salsa dip on the side. Round this off with some grapes or sliced melons to balance the spice, and you have a delightful meal on your hands.
22. Quinoa mix box
Quinoa has been gaining popularity worldwide as a healthy alternative to white rice. A cup (185g) of cooked quinoa can give 4.4g of protein, 21.3g of carbohydrates, 2.8g of fiber, and several other nutrients (21). You can use it to prepare a delectable quinoa salad in no time with some sausages, sliced veggies, and a light dressing to make a healthier lunch for your child. It is best served with tart fruits in the form of sliced kiwis or tangerines, and you can also add some dried fruit strips and chocolate-covered raisins to go with it.
23. Authentic Japanese style bento box
You can go the traditional way with a bento box by incorporating some of the classic ingredients that many Japanese bento boxes have. Make a nice teriyakiiA Japanese cooking method where food is marinated in sweet soy sauce before grilling or broiling it chicken (or use the leftovers from dinner) and pack it with some steamed or sticky rice for the “main course.” Toss in some crab cakes, egg salad, and some fruits to make your child drool.
24. Tempura style box
Tempura flour is great for keeping fried food crisp, healthy, and light. This works incredibly well if you use Asian flavors. You could shallow fry some chicken or pork and then pair it with some jasmine rice for a full meal. To make it more interesting, you could add some colorful fruits and veggies, such as broccoli, kiwi, and oranges.
25. Stacker box
A stacker is basically a sandwich you create on the go, and something kids love to experiment with! So give them some fun, nutritious ingredients to play with and watch them make their own delicious bites. Some good ideas to include in a stacker box can be sliced tomatoes or cucumbers, crackers, cheese slices, and deli meats. Your kids can eat them in whatever order they want and make their own sandwiches if they’re bored with traditional sandwich lunches.
26. Kebab box
Kebabs are an ideal lunchbox food. They’re easy to eat, non-messy, and easy to prepare. You can also get extremely creative with them as you go along and use virtually any ingredient from your kitchen. Melon, cherry tomatoes, cheese, and crackers on either side make for an appetizing and filling skewer. This is also a chance to sneak in ingredients that your kid isn’t usually a fan of — usually broccoli or beets. The kebab’s taste will distract them from those veggies while keeping the overall meal healthy and delicious.
27. Taco box
Tacos are right up there with hotdogs as popular street food, but they can also be healthy depending on how you make them. Corn taco shells are a great choice for making healthy tacos for your child. In addition to energy, they can provide fiber and trace minerals (23). Put some soft tacos and some cooked rice, beans, cheese, and steamed corn in the box. Add salsa and guacamole on the side to give the meal a kick of flavor. You can also include a fruit wrap or protein bar to complete the meal.
28. Dunker box
Let’s face it, kids love fried food, and we can let them indulge that craving occasionally. The trick is to make them eat healthy food alongside it. You could pack some shallow fried chicken nuggets, potato smilies, and some dipping sauces. When they’re done with the fried, greasy parts, they will crave something different in texture, for which you can add some sliced cucumber or baby carrots with a yogurt-based dip and a fruit rollup.
29. Egg salad box
Running out of ideas for a creative lunch? Good old egg salad comes to the rescue every time. You can quickly boil some eggs while you prepare the other ingredients. Add some lettuce, veggies, and salad dressing to round out your egg salad. 100g of egg salad with mayonnaise dressing is a good source of energy, protein, and essential micronutrients like iron and calcium (24). You can include some berries or chocolate chips to make a satisfying dessert for a protein-filled meal.
30. Creative cuts box
Kids can often be easily distracted and easily bored. But something as simple as repackaging a familiar dish differently can change their minds. Try cutting a peanut butter and jelly sandwich in creative shapes such as stars or animals. You could include fruit skewers with a mix of tart and sweet fruits, such as tangerines, berries, and kiwis. You could even cut their least favorite veggies in the shapes of animals or make fruit scoops out of melons to make them more interesting and easy to eat. Dehydrated vegetables and fruits are also an option.
31. Sesame noodle box
Kids never say no to noodles and sesame seeds can elevate the good fat content of their lunch. Adding sesame sauce or tahini to make creamy noodles can be an instant hit with kids. The other compartments of the box may hold cooked tofu/chicken breast pieces, cooked edamame, and cubed cucumbers.
32. Turkey and cheese bento box
Pinwheels or sandwiches with alternating layers of turkey, cheese, and lettuce make an appealing lunch. Cooked turkey provides up to 29g of protein and several minerals, including phosphorus, potassium, zinc, calcium, and magnesium (25). Combining it with cheese adds to the nutritional level. Add celery sticks and mixed berries to complete the platter. You may add a side dish such as hummus, cheese dip, or mustard sauce. It is easy to pack and can also be prepared beforehand and stored.
Bento lunch box ideas help you prepare healthy, affordable, and nutritious meals with less effort. You may make the box more creative with smaller quantities of different healthy foods for kids. Bento boxes are portable, have separate compartments for courses and toppings, and can be used to showcase a variety of cuisines. You may pack a full course meal in smaller quantities in this compact lunch box, and a pasta salad box, sticks and dip box, tuna sandwich and greens box, deli meat and salad box, and grilled cheese sandwich box are some of the simple bento lunch box ideas for kids.
Frequently Asked Questions
1. What are ten foods often found in bento?
A bento box is a Japanese concept of giving a healthy packed meal to adults and kids. The ten popular foods in a bento box for kids are fish, meat, pasta salad, Tamagoayaki (Japanese omelet), sushi, rice balls, bean sprouts, broccoli, mini tomatoes, and fruits.
2. How do I make a bento lunch?
You may start by first preparing a tasty and filling meal. Maintain balance in ingredients, color, and variety in the food items. Then, pack in a suitable container and include accessories, such as forks, spoons, and chopsticks.
3. What are the benefits of having a Bento Box lunch?
A Bento Box lunch provides a convenient way to separate various food items within a single container, thanks to its compartmentalized design. This feature simplifies the process of packing different foods together. Bento boxes are also environmentally friendly since they eliminate the necessity of carrying multiple containers and help reduce food waste.
4. How can Bento Box lunches help me save money?
Bento Boxes are cost-effective because they eliminate the need for extra containers or foil wrappers. Additionally, they allow you to avoid relying on dinner leftovers or eating out for lunch, resulting in financial savings.
5. Is a Bento Box Lunch a good option for people with dietary restrictions?
Bento Boxes promote a balanced and appropriately portioned diet by utilizing compartments of specific sizes. This helps regulate portion sizes effectively, making Bento Boxes an excellent tool for weight control since they discourage overfilling the compartments with excessive amounts of food.(30).
6. Are there any special considerations for packing a bento box lunch for adults?
While packing a Bento Box, you need to pick your container carefully and pack your food tightly.Keep in mind to pack the main or bulky dish first and remove any liquid dish.
7. How long will a Bento Box lunch typically stay fresh?
Bento Boxes are useful to keep food fresh and tasty. However, a Bento Box lunch will typically stay fresh for a few hours depending on the type of food items.
8. What are some creative ways to make bento boxes fun for kids?
Use cookie cutters to shape sandwiches, add themed picks for fruits, and keep changing the ingredients every day. Making meals colorful and visually exciting can encourage kids to enjoy eating. Moreover, you can add small notes with jokes or encouraging messages to make your child’s day!
Infographic: Bento Box Lunch Ideas For Children
If you want your child to have a fulfilling meal at school without any leftovers, this infographic has compiled some easy-to-prepare and nutritious food ideas. The Japanese-style bento boxes make the food appealing for the children to enjoy and eat. Dive in and make a unique bento box every day. Illustration: Momjunction Design Team
Illustration: Easy Bento Box Lunch Ideas For Kids To Relish Their Food
Image: Stable Diffusion/MomJunction Design Team
Check out this video to experience some fun, unique and innovative Bento Lunch Box ideas. Based around Filipino ingredients this video will give you a glance into the rich and diverse culture of this tropical paradise.
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. Unpacking packed lunches;https://unpackingschoollunch.wordpress.com/2013/01/10/unpacking-packed-lunches/
References
- Healthy Lunch Ideas, Bento Box Edition!
https://healthyschoolscampaign.org/blog/healthy-recipes-bento-boxes-6679/ - Jack R Thomas, et al.; (2023); Packed School Lunch Food Consumption: A Childhood Plate Waste Nutrient Analysis.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10004809/ - Pasta, whole grain, cooked.
https://fdc.nal.usda.gov/food-details/2708358/nutrients - Fish, tuna, light, canned in water, drained solids.
https://fdc.nal.usda.gov/food-details/334194/nutrients - Cheese, pasteurized process, American, vitamin D fortified.
https://fdc.nal.usda.gov/food-details/325198/nutrients - [Historical Record]: Premium, Deli Style Thin Shaved Roast Beef.
https://fdc.nal.usda.gov/food-details/970795/nutrients - Chicken fillet, grilled.
https://fdc.nal.usda.gov/food-details/2706090/nutrients - Spaghetti, cooked, unenriched, without added salt, 1 cup.
https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/spaghetti-cooked-unenriched-without-added-salt-1-cup - Grilled Cheese Sandwich -M Nutrition Facts.
https://apps2.housing.k-state.edu/menu/nutriinfo_dailyfare.php?id=2281 - Pancakes, plain, prepared from recipe.
https://fdc.nal.usda.gov/food-details/175009/nutrients - Taco shell, corn.
https://fdc.nal.usda.gov/food-details/2707826/nutrients - Bread, multigrain.
https://fdc.nal.usda.gov/food-details/2707777/nutrients - Chocolate-flavored hazelnut spread, 1 serving 2 TBSP.
https://www.uhhospitals.org/health-information/health-and-wellness-library/article/nutritionfacts-v1/chocolate-flavored-hazelnut-spread-1-serving-2-tbsp - Peanut butter, smooth style, without salt.
https://fdc.nal.usda.gov/food-details/172470/nutrients - Peanut butter and jelly sandwich, NFS.
https://fdc.nal.usda.gov/food-details/2707554/nutrients - Yogurt parfait, with fruit.
https://fdc.nal.usda.gov/food-details/2705450/nutrients - Yogurt, Greek, plain, nonfat.
https://fdc.nal.usda.gov/food-details/170894/nutrients - Macaroni and cheese, box mix with cheese sauce, prepared.
https://fdc.nal.usda.gov/food-details/169770/nutrients - Hummus, home prepared.
https://fdc.nal.usda.gov/food-details/172454/nutrients - Frankfurter, meat.
https://fdc.nal.usda.gov/food-details/172968/nutrients - Quinoa, cooked.
https://fdc.nal.usda.gov/food-details/168917/nutrients - Taco shell, corn.
https://fdc.nal.usda.gov/food-details/2707826/nutrients - Egg salad, made with mayonnaise.
https://fdc.nal.usda.gov/food-details/2707182/nutrients - Turkey, whole, meat only, cooked, roasted.
https://fdc.nal.usda.gov/food-details/171481/nutrients - Seven reasons why Bentos are good for you
https://www.lifehack.org/articles/lifehack/seven-reasons-why-bentos-are-good-for-you.html
Community Experiences
Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.
Read full bio of Jyoti Benjamin
Read full bio of Harshita Makvana
Read full bio of Swati Patwal
Read full bio of Shinta Liz Sunny
