6 Lunch Tips for Picky Eaters

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

First day jitters, the excitement of seeing friends, and the enthusiasm for all things new (school supplies, backpack, lunchbox) are back to school memories we all have.

But nowadays, as parents and not students, what to pack for school lunch is an added element of back to school that you need to tackle. And it can be especially daunting if you’re catering to a picky eater. (You aren’t alone, by the way: research shows that 30 percent of mothers say they’re feeding a picky eater.)

Don’t worry though—you’ve come to the right place! With a little planning and some recipe inspiration (keep reading!) lunch ideas for picky eaters and healthy snacks won’t feel daunting. Instead, you’ll be sure your kids have the fuel they need for the busy school days ahead!

Here are 6 tips for packing a school lunch your kids will actually eat!

Make it bite-sized.
We eat with our eyes and for whatever reason, kids love bite-sized foods. Lean into this and find creative ways to turn standard lunch fare into kid-sized bites. Try making a roll-up with turkey and cheese and cutting it into 5-6 pieces instead of one big roll-up. Or build a charcuterie lunchbox for them.
Aim for variety.
Try putting in a slice of homemade pizza or a quesadilla from dinner the night before. Or, trade out bread slices for a pita pocket sandwich.
Serve it bento-style.
Bento-style lunches include small amounts (tip 1: bite-sized!) of several different things (tip 2: variety!) in separate compartments.
Get your kid(s) involved.

It’s not just about cooking with your kids (though we’re advocates of that, too!). Ask them what they would like to have in their packed lunch. Having their input can not only take out some of the guesswork of what to pack, but it also earns you buy-in and—hopefully—an empty lunchbox at the end of the school day. That said, you may be more successful if you give them choices (e.g., do you want yogurt or cottage cheese?) compared to asking them an open-ended question (e.g., what do you want for lunch?).
Include a favorite food.
It can be overwhelming to a kid when they open their lunch and see a bunch of new-to-them foods or items they’re only so-so about. Always pack something that you know your child really likes.
Make snacks count, too.
Snacks are an excellent way to gently add a little nutrition to your child’s diet. It also takes the pressure off of meal time needing to feel perfectly healthy. So incorporate the tips here into your snack packing routine, too.

Charcuterie Lunchbox:

This “recipe” is the ultimate example of bite-size foods and variety!

Baked Mac and Cheese:

Make this dish for dinner and then use the leftovers for school lunch the next day! It’s also probably a favorite food for some kids.

Strawberry Oat Muffins:

Making a batch of these has triple the benefit—serve them for breakfast on a busy morning, wrap them up for school snack, or pack a lunch of all breakfast items and include these muffins.

Pizza Bagels:

Take a classic kid favorite and make it a little more fun with this recipe! It might be even easier to pack in a lunchbox if you use mini bagels instead of full-size bagels.

Kitchen Sink Cookies:

For when you want to include a sweet treat, these are sweet, soft, and crunchy! Plus, they pack in a little extra protein thanks to the Cheddar cheese.

Cabot Snack Sticks and Bars

Individually wrapped and chock full of protein and important nutrients, Cabot Snack Sticks and Bars are an easy and fun choice for school lunches or snacks for picky eaters.