September is Fruit and Veg Month, making it the perfect time to encourage kids to enjoy a variety of nutritious, colourful foods. Whether your child is in school, nursery, or just loves to nibble on snacks at home, incorporating fruits and vegetables into their lunch is a great way to boost their daily intake of vitamins, minerals, and fibre. My husband Steve and I are always on the lookout for balanced, fun meals for our toddler daughter that introduce her to new tastes and textures. Here are some of our favourite packed lunch ideas that keep things interesting while maximising the goodness of fruits and veggies.
1. Rainbow Veggie Wraps
Wraps are a fantastic lunch option that allows you to sneak in a variety of vegetables in an easy-to-eat format. Start with a wholemeal wrap as the base, which provides a good dose of fibre. Add a spread like hummus, cream cheese, or guacamole to make it more filling and flavourful.
For the rainbow effect, try adding:
- Red: Cherry tomatoes or red bell pepper strips
- Orange: Carrot ribbons or grated carrots
- Yellow: Sweetcorn kernels or yellow pepper strips
- Green: Spinach leaves, cucumber slices, or avocado
- Purple: Shredded red cabbage or purple carrot sticks
Simply roll it up, slice into pinwheels, and pack. Our toddler loves trying out the different colours, and she enjoys munching on the variety of textures. It’s a simple but effective way to make veggies feel like a treat rather than a chore.
2. Fruit and Veggie Skewers
For a fun and easy-to-eat option, try making fruit and veggie skewers. Skewers encourage children to engage with their food and can make even the simplest fruits and vegetables more appealing. We use child-safe, blunt-edged wooden skewers to keep things safe for our daughter.
Some combinations we love include:
- Strawberry, cucumber, and cheese cubes
- Pineapple, red pepper, and grape tomatoes
- Watermelon, mint leaves, and cucumber slices
This mix of fruits, veggies, and even a bit of cheese provides natural sweetness, crunch, and a burst of flavour. You can also add cubes of whole-grain bread for a bit of extra substance. These skewers are easy to pack and can be made with any combination of fruits and veggies your child enjoys.
3. Mini Veggie Muffins
Veggie muffins are a wonderful way to add extra vegetables to your child’s diet, disguised in a delicious, savoury muffin form. These muffins can be made in advance and frozen, making them a convenient option for busy mornings.
For the batter, use wholemeal flour to add fibre and mix in grated courgette, carrot, and a handful of chopped spinach. A sprinkle of cheese or a touch of herbs adds flavour. Steve and I love baking these muffins together, and our daughter enjoys helping us mix the ingredients – and, of course, eating them!
Mini muffins are ideal because they’re the perfect size for little hands and provide a balanced portion of veg without feeling overwhelming. You can pair a couple of these muffins with a piece of fruit or a few cucumber sticks for a nutritious packed lunch.
4. DIY Veggie and Fruit Dippers
Dipping is an enjoyable way for children to eat their vegetables, especially for toddlers who are exploring new foods. To create a fun, DIY dipper box, pack a few sections with chopped veggie sticks, fruits, and a dip of choice.
Some ideas include:
- Veggies: Carrot sticks, cucumber slices, celery, bell pepper strips
- Fruits: Apple slices, pear chunks, grapes, or berries
- Dip options: Hummus, Greek yoghurt mixed with a touch of honey, or a mild guacamole
Our toddler loves the independence of dipping her food, and it’s a great way to get her excited about vegetables. It’s also versatile; you can change the fruits, veggies, and dips based on what’s in season or what your child prefers.
5. Pasta Salad with Hidden Veggies
Pasta salads are filling, easy to prepare, and can be packed with a variety of vegetables. Use whole-grain pasta to keep it high in fibre, and try to chop or grate the veggies small so they blend seamlessly into the salad.
Some great veggie additions include:
- Peas and sweetcorn: For a bit of natural sweetness
- Cherry tomatoes and cucumber: For crunch
- Grated carrots or courgette: To add colour and hidden nutrition
For a dressing, a simple mix of olive oil, a splash of lemon, and a sprinkle of Italian herbs works well. This can be made the night before and keeps well in the fridge, making it a time-saving option. Our daughter loves pasta, so this is a great way to make sure she’s getting her vegetables along with her favourite food.
6. Fruit and Nut Energy Bites
Energy bites are a healthier alternative to sweet treats and are packed with fibre, healthy fats, and natural sugars to keep energy levels steady. These can be made in batches and are perfect for lunch boxes or on-the-go snacks.
To make these bites, blend together:
- Dates: For natural sweetness and binding
- Oats: For fibre
- Chopped nuts or seeds: Such as almonds or chia seeds (or omit for nut-free versions)
- Coconut flakes and a bit of cocoa powder: For extra flavour
Roll into small balls and store in the fridge. Our toddler loves these because they’re easy to hold and taste sweet, while Steve and I enjoy them as a snack too. They’re a great alternative to processed snacks and keep everyone fuelled for the day.
7. Veggie Quesadillas
Quesadillas are a versatile lunch idea that you can easily customise with a variety of fillings. Use wholemeal wraps and fill with grated cheese, a handful of spinach, chopped bell peppers, and any other veggies your child enjoys. Lightly toast until the cheese is melted and slice into small wedges for easy packing.
You can serve these cold in a lunchbox, as they hold up well throughout the day. This has become a favourite in our household, and our toddler loves the cheesy flavour paired with soft veggies. Adding a side of guacamole or a few cherry tomatoes makes it a balanced meal with plenty of nutrients.
8. Apple Sandwiches with Nut Butter
For a quick and easy snack, try slicing apples into thin rounds and spreading nut butter between two slices to make “apple sandwiches.” For a nut-free alternative, sunflower seed butter works just as well. Sprinkle with a few raisins or oats for extra flavour.
These sandwiches are a great way to incorporate fruit in a fun and interesting format, and they’re easy to pack for lunch. Our daughter loves munching on these, and they’re ideal for providing a sweet, satisfying snack that’s naturally rich in fibre and healthy fats.
Conclusion
Making healthy packed lunches that are both nutritious and enjoyable doesn’t have to be complicated. During Fruit and Veg Month, take the opportunity to experiment with different fruits and vegetables, letting your child explore new flavours and textures. Whether it’s a rainbow wrap, mini veggie muffin, or apple sandwich, these lunch ideas will keep things interesting and provide the nutrients they need to stay energised throughout the day.
Steve, our toddler, and I have found that adding variety and fun presentations makes all the difference – and it’s a great way to make packed lunches something the whole family can enjoy.
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