Back to School: Kid-Friendly Meal Prep Ideas

As a mom of two, I know firsthand the struggles of getting picky eaters to try new foods and the constant battle against the dreaded “I’m bored with my lunch” complaint. But over the years, I’ve discovered a secret weapon that saves me time and makes mealtime more exciting for my kids: meal prepping!

By preparing some meals and snacks in advance, I’ve found that I can make school lunches more interesting, ensure my kids are getting nutritious food, and reduce the stress of last-minute meal scrambling on busy weeknights. 

So, if you’re ready to transform your meal prep routine into a fun family affair, keep reading for five kid-friendly recipes that are sure to be a hit.

1. Bento Box Sushi Rolls 

Sushi is always a favorite in our house, but I’ve found that traditional rolls can be a bit messy for little hands. That’s why I’ve come up with this Bento Box Sushi Rolls recipe, which is perfect for packing in lunchboxes or enjoying as a fun and healthy snack.

Ingredients

• 1 cup sushi rice
• 2 nori sheets
• 1/2 cup cooked chicken or tofu, cut into strips
• 1/2 avocado, sliced
• 1/2 cucumber, thinly sliced
• 1/2 carrot, julienned
• 2 tablespoons cream cheese (optional)

Instructions

1. Cook the sushi rice according to the package instructions.
2. While the rice is cooking, prepare the other ingredients.
3. Lay a nori sheet on a bamboo rolling mat (or a clean kitchen towel).
4. Spread a thin layer of rice evenly over the nori, leaving a small gap at the top.
5. Arrange the chicken or tofu, avocado, cucumber, and carrots in a horizontal line across the center of the rice.
6. If desired, add a small line of cream cheese next to the fillings.
7. Using the mat, tightly roll the nori over the fillings, starting at the bottom and rolling upwards.
8. Moisten the top edge of the nori with water to seal the roll.
9. Gently press the roll to ensure it’s tightly packed.
10. Use a sharp knife to cut the roll into 1-inch pieces.

Meal Prep Tips

Prepare a large batch of sushi rolls at the beginning of the week and store them in an airtight container in the refrigerator for up to 3 days. To keep things interesting, offer a variety of dipping sauces, such as soy sauce, teriyaki sauce, or peanut sauce. Let your kids choose their own fillings and assemble their own bento boxes. This will make them more likely to try new foods and enjoy their meals.

2. Mini Frittatas

Frittatas are a versatile and nutritious dish that can be enjoyed for breakfast, lunch, or dinner. By making mini frittatas in a muffin tin, you can create perfectly portioned snacks or sides that are easy to grab and go.

Ingredients

• 6 eggs
• 1/2 cup milk
• 1/2 cup shredded cheese
• 1/4 cup chopped vegetables (broccoli, spinach, peppers, etc.)
• 1/4 cup cooked meat (ham, bacon, sausage)

Instructions

1. Preheat the oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, whisk together the eggs and milk.
3. Stir in the cheese, vegetables, and meat.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 15-20 minutes or until the frittatas are set and golden brown.

Meal Prep Tips

Mini frittatas can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months. To reheat, simply microwave for 30-60 seconds or bake in a preheated oven at 350°F (175°C) for 5-10 minutes. Change up the fillings to suit your family’s tastes. Use different cheeses, vegetables, and meats to create endless variations.

3. DIY Lunchables

Remember those pre-packaged Lunchables we loved as kids? You can recreate a healthier version at home with your own DIY Lunchables. Simply pack a variety of healthy snacks in a lunchbox with compartments and let your kids assemble their own meals.

Ingredients (suggestions)

• Whole-grain crackers
• Cheese cubes or slices
• Deli meat (turkey, ham, chicken)
• Fruits (grapes, berries, sliced apples)
• Vegetables (baby carrots, celery sticks, cherry tomatoes)
• Dips (hummus, guacamole, yogurt)

Meal Prep Tips

• Prep in Advance: Wash and chop fruits and vegetables, slice cheese and deli meat, and portion out crackers and dips into small containers.
• Store Separately: Keep each ingredient in its own container in the refrigerator so everything stays fresh.
• Assemble in the Morning: Let your kids assemble their own Lunchables in the morning, choosing their favorite combinations.

4. Pasta Salad Jars

Pasta salad jars are a fun and easy way to pack a healthy and delicious lunch. Kids will love shaking up their own jars to combine the ingredients, and you’ll love how easy it is to prep these meals in advance.

Ingredients (suggestions)

• Cooked pasta (rotini, penne, fusilli)
• Chopped vegetables (broccoli, carrots, cucumbers, peppers)
• Protein (grilled chicken, beans, chickpeas)
• Dressing (Italian, vinaigrette, pesto)

Instructions

1. Layer the ingredients in mason jars, starting with the dressing at the bottom and ending with the pasta on top.
2. Seal the jars tightly and store in the refrigerator for up to 5 days.

Meal Prep Tips

The order of layering is important to prevent the pasta from getting soggy. Start with the dressing, then add heartier vegetables, followed by protein, and finally the pasta. When ready to eat, simply shake the jar to combine the ingredients.

5. Baked Chicken Nuggets with Sweet Potato Fries

Who doesn’t love chicken nuggets and fries? By baking your own, you can create a healthier alternative to fast food that your kids will still devour.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 egg
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 large sweet potatoes, cut into fries
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a shallow dish, whisk together the egg.
3. In a separate shallow dish, combine the breadcrumbs, Parmesan cheese, salt, and pepper.
4. Dip the chicken pieces in the egg, then coat them in the breadcrumb mixture.
5. Place the chicken nuggets on a baking sheet lined with parchment paper.
6. Toss the sweet potato fries with olive oil, salt, and pepper.
7. Spread the fries on a separate baking sheet.
8. Bake the chicken nuggets for 15-20 minutes, or until cooked through.
9. Bake the sweet potato fries for 20-25 minutes, or until golden brown and tender.

Meal Prep Tips

• Double Batch: Double the recipe and freeze half of the chicken nuggets and sweet potato fries for a quick and easy meal later.
• Reheat: Reheat the chicken nuggets and sweet potato fries in a preheated oven at 350°F (175°C) for 10-15 minutes, or until heated through.
• Serve with Dipping Sauces: Offer a variety of dipping sauces, such as ketchup, barbecue sauce, honey mustard, or ranch dressing.

Final Thoughts

With these five kid-friendly meal prep ideas, you can make lunchtime more enjoyable for your little ones and free up some precious time for yourself. Remember, meal prep doesn’t have to be complicated or time-consuming. By starting with a few simple recipes and getting your kids involved in the process, you can create healthy, delicious, and fun meals that the whole family will love.