As a Registered Dietitian Nutritionist and parent of a toddler, I know firsthand how preparing nutritious, delicious, and safe lunches for daycare can be a challenge. My child’s daycare requires all food sent in to be vegetarian, nut-free, and tree nut-free. Today on the Nutrition By Elissa LLC blog, I’m sharing 10 vegetarian, nut-free lunch ideas!
1. Veggie and Cheese Quesadillas
Side: Sliced cucumber and baby carrots with ranch or yogurt dip
Fruit: Apple slices
Snack: Whole grain crackers
Tip: For additional protein, consider adding black beans!
2. Hummus and Veggie Wrap or sandwich
Side: Sliced cherry tomatoes or bell pepper strips
Fruit: Mixed berries (in our home we love strawberries, blackberries, and raspberries)
Snack: Whole wheat pita chips
Tip: For additional protein and healthy fat, consider adding some avocado or egg!
3. Spinach and Cheese pasta bake
Use small shells or pasta with a mixture of ricotta cheese, shredded mozzarella, and finely chopped spinach, then bake with tomato sauce.
Side: Baby carrots or cucumber sticks with hummus for dipping
Fruit: Sliced pears
Snack: Sunflower seeds and whole-grain pretzels
4. Vegetarian Pasta Salad
Side: Chickpeas and crunchy veggie chips
Fruit: Sliced mango fresh or dried
Snack: Yogurt with nut-free granola
Tip: For additional protein, consider adding diced tofu or cubed cheese to the pasta salad!
5. Apple and Cheese Sandwiches
Side: Mini rice cakes
Fruit: Banana
Snack: Cottage cheese with fresh raspberries and pineapple chunks
6. Vegetarian Mini Pizzas
For additional fiber, consider using whole wheat English muffins as the base for the mini pizzas. Top them with tomato sauce, shredded mozzarella cheese, and your child’s favorite veggies, like bell peppers, olives, or mushrooms. Toast them until the cheese is melted.
Side: Sliced cucumber and baby carrots
Fruit: Strawberries.
Snack: Baked veggie chips
7. Cucumber and Cream Cheese Sandwiches
Spread cream cheese on bread. Add thin cucumber slices and a pinch of salt for flavor. Consider using a cookie cutter to make fun shapes
Snack: Baked pita chips
Side: Sliced bell peppers
Fruit: Apple slices and grapes
8. Vegetable Frittata
Side: Whole wheat toast with avocado spread
Fruit: grapes
Tip: Some favorite vegetables to use in our home include: mushrooms and broccoli in the frittata.
9. Rice and Beans
Side: Sliced cucumber with guacamole and tortilla chips
Fruit: orange slices
10. Mini Veggie Muffins
Sides: Yogurt with nut free granola on top. Snap peas with yogurt dip or dressing