This blog was written by Lauren Mahesri, pediatric dietitian and the founder of The Pediatric Dietitian.

Finding lunchbox ideas for picky eaters that are easy, nutritious, and something your kiddo will actually eat can feel like an impossible job. It’s easy to worry if they’re getting enough nutrition, especially during the busy school day. 

But the good news is that school lunches don't have to be complicated! With some simple strategies, you can help your kids meet their nutritional needs while avoiding an untouched lunchbox. 

So let's review an easy structure for packing lunches, tips for picky eaters, and practical lunchbox examples to get you started. 

How to Build a Healthy Lunchbox

Packing lunch becomes much easier when you follow the same simple structure and rotate through different foods. It helps save you time while making sure you're packing foods that meet your kid's nutritional needs. 

As a pediatric dietitian, here's the lunchbox structure I recommend (Aim for 1–2 foods from each category): 

1. Protein: meat, dairy, eggs, or plant-based options like nuts or beans. This gives your kids steady energy and helps them feel full throughout the afternoon. 

2. Fiber: fruits, vegetables, whole grains, beans, nuts, or seeds. Although 95% of kids don't eat enough fiber, it's an important part of regulating their digestion and keeping them full. Snacks like Jackson’s Super Veggie Straws are a great way to help kids meet their fiber goals with 2 grams of fiber per serving through natural sources like yellow peas, sweet potato, and brown rice. 

3. Healthy Fat: avocado, nuts, nut butter, full-fat dairy, or packaged snacks made with quality oils (like avocado oil or olive oil). Because healthy fats are needed for energy and brain development, it's important to look at the oils used in your kid's food. Jackson's chips and veggie straws are made with avocado oil which is a nutrition powerhouse that not only keeps kids full, but is also heart healthy and anti-inflammatory. Because ingredients matter, the type of oil can make all the difference in your kiddo's school lunch. 

4. Something fun: a favorite food, a new snack, or even something simple cut into a fun shape. This keeps kids interested and engaged with their lunch. 

Tips for Packing Lunch for Picky Eaters

• Make fruits and veggies fun. Offering fruits and vegetables in different shapes, textures, or formats can help get your picky eater interested. Cut fruit into “fries” with a crinkle cutter, swap in freeze-dried fruit for crunch, or use kid-friendly veggie options like Jackson’s Sweet Potato Chips.

• Use food chaining. Start with a food your kiddo already likes and make small changes to slowly expand their palette. For example, if they love crunchy crackers, Jackson’s Super Veggie Straws can be a bridge toward more complex flavors of vegetables.

• Always include a "safe" or "preferred" food. Pack at least one favorite item so your child feels comfortable and is more likely to eat the rest of the meal.

• Choose "easy to eat" foods. The lunch room can be busy and distracting. Pre-cut foods, peel fruit ahead of time, and use containers that are simple to open. 

5 Healthy Lunchbox Ideas

Now that we have a simple structure and tips to keep kids interested, here are 5 nutritious lunchbox ideas for picky eaters. 

Lunchbox 1: Turkey & Cheese Roll-Ups with Jackson’s Sweet Potato Chips

• Turkey + cheese roll-ups (wrap deli turkey and cheese in a tortilla, cut into pinwheels)

• Pre-cut strawberries

• Baby carrots with ranch

• Jackson’s Sweet Potato Chips

Lunchbox 2: Mini Pita Pizzas with Jackson's Super Veggie Straws

• Mini Pita Pizzas (whole grain pita, marinara sauce, cheese, baked until melted)

• Apple slices with sunflower butter

• Raisins and nuts trail mix

• Jackson's Super Veggie Straws

Lunchbox 3: Chicken & Cheese Quesadilla with Jackson’s Kettle Chips

• Chicken & Cheese Quesadilla (whole grain tortilla, shredded chicken, cheese)

• Steamed edamame

• Cheese stick

• Orange slices

• Jackson’s Kettle Chips

Lunchbox 4: SunButter & Jelly Sandwich with Fruit Kabobs and Jackson's Super Veggie Straws

• SunButter & jelly sandwich on whole grain bread

• Fruit kabobs (grapes, melon, strawberries)

• Yogurt cup

• Jackson's Super Veggie Straws

Lunchbox 5: Snacky Lunchbox Sampler

• Cheese cubes

• Pepperoni or salami slices

• Jackson’s Sweet Potato Chips

• Cucumber slices with hummus

• Chocolate chip granola bar

FAQ

What should I do if their lunchbox comes back uneaten?

This is common with picky eaters, but it’s a chance to get feedback and work together. Many kids struggle to describe their food experiences and simply label foods as “good” or “bad.” Ask specific, descriptive questions like: Was it too soft? Too mushy? Too spicy? Did it smell funny? This helps them communicate what they do and don’t like.

What are allergy-safe options to pack in a lunchbox?

There are plenty of safe choices that avoid the top 9 allergens (milk, egg, peanut, tree nuts, soy, wheat, fish, shellfish, sesame). Some ideas include:

• Protein: chicken, turkey, beef, beans, quinoa

• Fiber: apples, carrots, blueberries, green beans, sweet potatoes

• Healthy fat: avocado, sunflower seed butter, olive or avocado oil

• Kid favorites: rice cakes, popcorn, fruit cups, veggie chips

Should I avoid seed oils in my kid’s lunch?

While seed oils can be controversial, there’s no solid research showing they’re harmful to children’s overall health. They often get a bad reputation because they’re commonly found in highly processed foods that lack nutrients, but seed oils can play a role in promoting normal, healthy inflammation (the kind that helps the body respond to illness and heal). Since seed oils are already common in our food system, look for unsaturated fats like avocado oil and olive oil as a great way to balance overall fat intake.

How do I prevent snacks from replacing the main meal?

Picky eaters often prefer snacks because they’re easy to eat and familiar. Use this to your advantage! Lunch can still be balanced and nutritious if you follow the structure of protein + fiber + healthy fat + favorite food. Treat snacks as part of the meal, not a replacement.

 

 

About Lauren Mahesri

Lauren Mahesri is a pediatric dietitian and the founder of The Pediatric Dietitian, a private practice specializing in picky eating, sports nutrition, and ADHD nutrition. With a background in child development and nutrition, she became a Registered Dietitian Nutritionist through the University of Houston and has since combined her love for food and working with kids into a career she’s deeply passionate about.

Before starting her private practice, Lauren spent years teaching culinary school for kids and working in clinical gastroenterology. These experiences showed her just how powerful food can be in shaping a child’s health and how overwhelming it can be for parents trying to navigate it all. She launched her practice to support families with real-life, evidence-based nutrition strategies that make a lasting impact.

Lauren works with children from birth through age 18 on a wide range of nutrition concerns, including picky eating, weight gain or loss, metabolic conditions, teen athlete performance, and starting solids with confidence.

Connect with Lauren on Instagram.