Back-to-School

Lunch & Snack Ideas That Kids Will Actually Eat

Back-to-school season can feel like pure chaos! Early mornings, sleepy kids, missing shoes, and of course, the dreaded breakfast and lunchbox battle.

Kids have strong opinions, meltdowns happen, and mornings are hectic enough without adding food stress. That’s why I’ve pulled together some realistic, kid-friendly, and nutritious ideas that are simple to prep, balanced for energy, and freezer-friendly.

Remember: always consult with your doctor or a dietitian before making significant changes to your child’s diet, especially if they have allergies or special needs.

Here are my go-to ideas (with recipes!) that your kids are more likely to actually eat.

1. Mini Protein Pancakes - These freeze beautifully, fit into lunchboxes, and make a fun breakfast or snack.

Ingredients (makes ~20 mini pancakes):

• 1 cup all-purpose flour (or whole wheat, though it’s denser)

• ½ cup vegan protein powder

• 1 Tbsp baking powder

• Pinch of salt

• 1–2 Tbsp coconut sugar or maple syrup

• 1 ½ cups unsweetened soy milk

• 2 Tbsp applesauce

Instructions:

1. Mix dry ingredients.

2. Stir in wet ingredients until smooth.

3. Cook on a greased skillet until golden.

4. Cool and freeze in batches.

Serve with toppings like berries, jam, maple syrup, or nut/seed butters (if allowed).

I should also point out that the same applies for muffins. You can totally make healthy muffins and just add some protein powder into them - I forgot to mention this one in the podcast.

2. Chia Pudding Cups - Perfectly portioned and customizable.

Ingredients (makes 4 small servings):

• 1 ¼ cups unsweetened soy milk

• 4 Tbsp chia seeds

• 2 Tbsp protein powder (vanilla or chocolate)

• ½ Tbsp maple syrup

Instructions:

1. Mix all ingredients and let sit for at least 2–3 hours (or overnight).

2. Portion into small containers (¼–⅓ cup for kids).

3. Add toppings: berries, granola, seeds, or a drizzle of nut/seed butter.

3. DIY Bento Boxes - Fun, colourful, and interactive—let kids help prep their own!

Ideas to include:

• Crackers, popcorn, or pretzels (for crunch)

• Protein: edamame, tofu cubes, hummus, high protein pasta, vegan chicken nuggets (Impossible nuggets are to die for!)

• Fruits: apple slices, berries, grapes

• Veggies: cucumber, carrots, cherry tomatoes

• Dips: guacamole, hummus, mashed sweet potato

• Pinwheel wraps (mini wraps sliced into rolls)

Kids are more likely to eat what they’ve helped pack!

4. No-Bake Energy Bites - Nut-free and freezer-friendly, perfect for kids who “forget” to eat lunch.

Ingredients (makes ~20 balls):

• ½ cup tahini

• ⅓ cup maple syrup

• 1 tsp vanilla extract

• ¾ cup rolled oats

• 1 scoop chocolate protein powder

• 3 Tbsp cocoa powder

• ¼ cup ground flaxseed

Instructions:

1. Mix all ingredients until combined.

2. Roll into balls (about 1 Tbsp each).

3. Freeze and store in a sealed container.

Optional: roll in coconut, seeds, or chopped dried fruit.

5. Simple Smoothies - Great for picky eaters or teens on the go.

Base Recipe:

• 1 cup unsweetened soy milk

• 1 banana

• 1 scoop protein powder (or all-in-one shake mix if doctor approved)

Add cocoa, blueberries, of like I said in the podcast, strawberries for a “strawberry milkshake” vibe, or blend with spinach/berries for extra nutrients.