Does your child always want a sandwich for packed lunch? You might be running out of ideas on how to vary the sandwich or your child may be happy with the same filling daily but you feel they might get fed up of it eventually. Whatever the reason, here you will find a list of ideas that you can save and refer to later on. But first of all, some ideas and pointers when preparing a sandwich for packed lunch…
Tips on packing a sandwich for kids
- The sandwich can be prepared the day before and some can even be frozen. However, fresh salad, tomatoes and condiments should be left for the last minute before putting into the lunchbox otherwise the sandwich will go soggy.
- Put wet or moist ingredients on the inside of the sandwich to avoid sogginess. E.g. spreading butter will create a layer on the bread to help prevent this, and if there is lettuce or cucumber put in the middle not in direct contact with the bread
- If your child is not adventurous and will hardly try any of the ideas below, offer the sandwich in different ways, just to get them used to eating something different. For eg, cut the sandwich in 4 or triangle, use a sandwich cutter, put small pieces on a stick, etc.
- Some breads are more suitable than others for certain fillings. For example, if you’re serving a soft filling like egg-mayo, its best to use a soft bread or bun because if you put it inside a hard baguette, the fillings might spill when bitten.
- If your child will eat it, try and include salad or vegetables inside the sandwich that they might otherwise not eat alone eg some lettuce, some grated carrot, cucumber etc
- Preferably try new fillings at home, to avoid waste and for the lunch not to look intimidating.
- Although you can refer to this list, it is also a good idea to put out the ingredients you have at hand and ask your child to choose a combination for their next sandwich.
- Use wholemeal breads as much as possible to increase fibre and keep them full for longer.
- Always pack lunch in an insulated bag to keep the sandwich and its ingredients fresh. If you are using an ice pack, do not let it come in direct contact with the sandwich because condensation will make it soggy
- Make sure the packed lunch also includes other items besides the sandwich, most importantly fresh fruit and water.
Kid-approved sandwich fillers
Contains nuts
(only when the lunch will be consumed in place where no nut allergies are present)
- Peanut butter
- Peanut butter + jam (or natural fruit preserve)
- Peanut butter + banana (sliced or mashed) or strawberries
- Hazelnut chocolate spread
- Almond butter + grated carrot +/- grated zucchini
Sweet filling
- Jam or fruit puree / mashed fruit
- Honey +/- PB
- Banana + honey
- Butter + sprinkles
- Sliced apple / apple sauce + cinnamon sprinkle
- Ricotta + strawberries
- Nutella + banana
- Lemon curd
Cheesy filling
- Cream cheese
- Sliced cheddar / edam
- Marmite + cheese +/- lettuce
- Cream cheese + pesto
- Cream cheese/cottage cheese + grated carrot + raisins/ dried cranberries
- Cream cheese + cucumber +/- dill
- Cream cheese + roasted or raw bell peppers
Salad / vegetable filling
- Egg + mayo/cream cheese
- Tomato paste
- Tomato + olives + capers +/- tuna “hobz biz-zejt”
- BLT: bacon, lettuce, tomato + cream cheese
- Hummus + carrot / roasted vegetables
- Omelette (desired fillings) + greens
- Avocado + cream cheese
- Beetroot hummus + greens +/- egg
- Veggie burger + greens + mayo/Greek yoghurt
- Butternut squash + cream cheese
- Chickpeas + avocado mashed together
- Grilled cheese + sweet potato
- Avocado + egg
- Cheese + gherkin + mayo
- Tomato + cucumber
- Feta + cucumber + egg
- Curried egg + lettuce
- Quorn pieces + sauce + salad
Meat / Fish filling
- Tuna + mayo/ cream cheese (+/- cucumber)
- Tuna + avocado
- Salmon + cream cheese
- Salmon + mayo + spinach
- Shredded chicken + mayo / cream cheese
- Ham + cheese +/- radish / pineapple
- Sausages + pesto
- Breaded fish + tartare sauce
- Chicken + mango chutney
- Chicken + bacon + greens
- Cream cheese + gammon + apple slices
- Roast leftovers with cream cheese or apple sauce
- Ham + egg + cheese
- Shredded chicken + pesto
- Pulled pork + apple / BBQ sauce
- Breaded chicken + Cheese and lettuce
- Meat loaf + sauce
- Salami + cheese +/- tomato/pesto
- Ham + cream cheese + baby spinach
- Turkey + cranberry sauce / cream cheese
- Chicken + bacon + avocado + corn
- Grilled chicken + coleslaw
