Back-to-School Lunches Made Easy with Eggs

Written by RD, Elis Halenko

Why Packing a Healthy Lunch Matters More Than You Think

It is hard to concentrate when we are hungry! Feelings of hunger are hard to ignore; but beyond just eating for fullness, we also want to make sure our kids are eating for nourishment (at least, most of the time!) and here is why:

A balanced lunch, one that has protein, complex carbohydrates and fruits and/or vegetables, keeps kids focused in the classroom, energized on the playground, and keeps their mood steady. All foods can fit into a balanced lunch, even pizza days. When we consider what else we can add to their lunchboxes to add nutrients and variety, we can stress less about each individual ingredient or food.

Young children are growing rapidly and need to eat every 3–4 hours, which is probably why you feel like a professional snack dealer at times. Snacks are a great addition to every lunch box since kids are away from home for 6+ hours.

Lunch is a great opportunity to give them essential nutrients that support healthy growth, brain development, and overall well-being. When you choose nourishing, whole-food options, you’re giving them the tools they need to learn, play, and thrive.

The Healthy Lunchbox Formula

A balanced lunch should include:

1. Protein-rich foods (include two options):

Eggs are a great protein option in school lunches. They’re a complete protein, providing all the essential amino acids growing kids need. They also contain choline, which supports brain development, plus vitamin D, B vitamins, and healthy fats. Plus most kids, including picky eaters, love the texture and taste of eggs.

Eggs are one of Ella’s favorite lunch box foods; her favorite way to enjoy them is hard-cooked dipped in low sodium soya-sauce or as Tamago, a Japanese egg omelet, that we roll into homemade sushi.

Here are some other ideas below,

Egg-based lunchbox ideas:

Egg salad sandwiches or wraps
Mini egg bites or frittata muffins with veggies and cheese
Omelettes or egg quesadillas (see Ella’s fave Egg & Cheese Quesadilla recipe below!)

Other protein options:

Cheese or yogurt (Greek or Skyr are higher in protein)
Leftover chicken, turkey, or fish
Tofu or tempeh
Beans, lentils, or hummus
School-safe seed butters like sunflower seed butter

2. Whole grains or complex carbohydrates (choose at least one):

Whole grain breads, mini bagels, crackers, pita, or tortillas
Leftover rice, quinoa, couscous, or pasta
Whole grain pancakes or muffins made with oats or whole wheat flour

Complex carbs provide lasting energy to get kids through the afternoon without a slump.

3. Fruit (aim for at least one serving):

Fresh cut fruit
Unsweetened applesauce or fruit purées
Canned fruit in water (not syrup)

Fruit adds fiber, vitamins, and antioxidants that support immune health.

4. Vegetables (at least one serving):

Sliced raw vegetables (such as the beloved cherry tomatoes and cucumbers)
Cooked veggie sticks or roasted vegetables
Veggie soups
Smoothies with greens
Guacamole or salsa for dipping

Veggies bring crunch, color, and essential nutrients to the lunchbox.

5. Water
A reusable water bottle is a must to keep kids hydrated throughout the day. Don’t forget to label yours!

Sample Balanced Lunchbox Ideas Featuring Eggs:

Egg & Veggie Muffins, whole grain crackers, cherry tomatoes, apple slices, yogurt
Hard-Cooked Eggs, cucumber sticks with hummus, berries, whole grain pita triangles
Egg Salad Wrap, carrot sticks, peach slices, cheese cubes
Mini Frittatas with spinach and cheddar, grapes, whole grain mini bagel with cream cheese

Lunch Box Egg and Cheese Quesadilla Recipe

Makes 1 Quesadilla

Prep time: 5 minutes

Cook time: 5 minutes

Ingredients:

1 whole wheat tortilla

2 eggs, scrambled with a splash of milk

¼ avocado

¼ cup of mozzarella or marble cheese

2-3 tbsp plain Greek yogurt (for dipping)

Pinch of salt

Lunch box sides/snacks:

1 cup of fruit salad

1 cup of sliced cucumber

1 granola bar (or mini muffin)

Instructions:

Prepare the eggs: In a small bowl, whisk the eggs with a splash of milk and a pinch of salt. Cook in a non-stick skillet over medium heat, stirring gently until softly scrambled. Remove from the heat.

2. Prepare the tortilla: Lay the tortilla flat on a cutting board. Using a knife or kitchen scissors, make a single cut from the center of the tortilla straight to the edge (this will allow you to fold it into quarters).

3. Fill the quadrants on a non stick frying pan:

- Quadrant 1: Spread the scrambled eggs evenly.
- Quadrant 2: Mash or slice the avocado and place it here.
- Quadrant 3: Sprinkle the cheese.
- Quadrant 4: Leave empty (this will help with folding and melting).

Toast the tortilla until the cheese has melted and then fold the tortilla. Starting with the cut edge, fold the first quadrant over the second, then continue folding over the third, and finally over the fourth to form a layered wedge.

4. Serve: Cut in half if desired, and place in a bento box / lunch box with Greek yogurt for dipping. To your child’s lunch box add snacks or sides such as sliced cucumber, fruit salad and a granola bar or mini muffin.

How to Make Lunchbox Packing Easier

According to dietitian and author, Ellyn Satter, we as caregivers decide what and when kids eat, and kids decide if and how much they eat. This means while it’s hard not to feel a little defeated when our kids’ lunch boxes return home barely touched, it’s not our job (or their teachers job) to pressure our kids into finishing all their food.

From my experience, sometimes our kids will shock us – Ella might skip her veggies at one meal, all to ask for 2 peaches at the next snack time.

Keeping the division of responsibility in mind when you feed your kids, here are some other tips that will make packing lunches for your kids easier:

Prep ahead when you can
Make a batch of hard-cooked eggs or egg muffins on Sunday so you can grab-and-go all week.
Use leftovers creatively
Turn last night’s veggie omelette into a wrap for today’s lunch, or pack a slice of crustless quiche in a lunchbox-friendly container.
Keep convenient, healthy staples on hand
Yogurt cups, cheese sticks, cut veggies, and pre-cooked eggs can save you time on busy mornings.
Try a snack box approach
Fill compartments with boiled eggs, whole grain crackers, cheese, fruit, and veggies for a balanced lunch kids will actually eat.

Packing a healthy school lunch doesn’t have to mean early-morning stress or half-eaten food coming back home everyday.

With a bit of planning and a focus on variety, you can create lunches that are nourishing, appealing, and easy to prepare.

And by giving eggs a starring role, you’re packing in high-quality protein, essential nutrients, and lunchbox versatility. And just remember – you are doing a great job, caregiver!