3 Clever Packed Lunch Recipes for Picky Eaters

Packing a nutritious lunch for a picky eater can be challenging, especially when you want to sneak in some extra fruits, veggies, and whole foods. The trick is to be creative and use ingredients in ways that appeal to a picky palate. Here are three delicious and clever lunch ideas that even the pickiest eaters will love, with some subtle ways to include those all-important nutrients.

1. Veggie-Loaded Mini Muffins

Muffins are always a hit with kids, and they’re also a great way to sneak in some extra vegetables. These savory mini muffins are packed with grated zucchini, carrots, and cheese. The veggies are finely grated, making them nearly invisible, while the cheese provides a familiar and comforting flavor.

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup grated zucchini
• 1/2 cup grated carrot
• 1/2 cup shredded cheddar cheese
• 1/4 cup plain Greek yogurt
• 2 eggs
• 1/2 tsp baking powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F (175°C) and grease a mini muffin tin.
2. In a large bowl, mix the flour, baking powder, salt, and pepper.
3. In another bowl, whisk together the eggs and yogurt.
4. Combine the wet and dry ingredients, then fold in the grated zucchini, carrot, and cheese.
5. Spoon the batter into the muffin tin and bake for 15-18 minutes, or until golden brown.

These mini muffins can be easily wrapped in aBeeswax Food Wrap to keep them fresh until lunchtime.

2. Chicken and Veggie Pinwheels

Pinwheels are fun, bite-sized, and easy to eat, making them a great choice for picky eaters. These wraps hide finely chopped veggies like spinach and bell peppers inside a tasty blend of chicken and cream cheese.

Ingredients:

• 1 whole wheat tortilla
• 1/2 cup cooked, shredded chicken
• 2 tbsp cream cheese
• 1/4 cup finely chopped spinach
• 1/4 cup finely chopped bell pepper
• Salt and pepper to taste

Instructions:

1. Spread the cream cheese evenly over the tortilla.
2. Layer the shredded chicken on top, followed by the spinach and bell pepper.
3. Sprinkle with salt and pepper, then roll up the tortilla tightly.
4. Slice the rolled tortilla into bite-sized pinwheels.

These pinwheels are not only packed with protein but also sneak in some greens without being too obvious. 

3. Hidden Veggie Quesadillas

Quesadillas are a kid-friendly favorite, and they’re also a sneaky way to incorporate some extra vegetables. By finely chopping or pureeing veggies like bell peppers, spinach, or even sweet potatoes, you can mix them into the cheese filling without altering the taste or texture too much.

Ingredients:

• 2 whole wheat tortillas
• 1/2 cup shredded cheese (cheddar, mozzarella, or a mix)
• 1/4 cup finely chopped bell peppers
• 1/4 cup finely chopped spinach
• 1/4 cup mashed sweet potatoes (optional)

Instructions:

1. Heat a non-stick skillet over medium heat.
2. Place one tortilla in the skillet, sprinkle with half the cheese, add the veggies, and then top with the remaining cheese.
3. Place the second tortilla on top and cook until the cheese is melted and the tortilla is golden brown.
4. Flip the quesadilla carefully and cook the other side until it’s equally golden.

Cut the quesadilla into wedges and pack them in a lunchbox with aBamboo Picnic Cutlery Set to make eating easy.

Getting picky eaters to enjoy a nutritious lunch doesn’t have to be difficult. With these clever recipes, you can ensure that they’re getting the nutrients they need in a form they’ll love. Whether it’s hidden veggies in muffins, fun pinwheels packed with protein, or a smoothie filled with fruits and veggies, these ideas are sure to make lunchtime both healthy and enjoyable.