7 Immune Supporting Lunches and Healthy Snacks for Kids


There are things you can do to help your child’s immune system even though you cannot shield them from every germ in the classroom. Packing your child a well-balanced lunch and a few nutritious snacks is one method to help them navigate the school’s corridors and classrooms, in addition to encouraging personal hygiene and safe interaction.

Do you know which meals are ideal for boosting your child’s immunity? We have everything covered. These seven wholesome school snacks give kids the vitamins, minerals, and protein they need to stay robust and powerful.

1. Tofu Nuggets

Try tofu nuggets as a healthy alternative to chicken nuggets. They’re tasty, crispy, and crunchy. They also score highly for iron, which is necessary for the production of healthy red blood cells because they are prepared with tofu. One cup of tofu offers over one-third of the suggested Daily Value, making it a fantastic choice for your student’s lunchbox.

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These tofu nuggets can be made the night before, or if you’re in a hurry, thaw out a box of pre-baked tofu nuggets from the frozen food section of most stores.

To create it:
  • Chop one block of extra-firm, drained tofu into bite-sized pieces.
  • Place the tofu in a big bowl and drizzle with one tablespoon of olive oil.
  • Add paprika, garlic powder, onion powder, salt, and pepper for seasoning.
  • Toss thoroughly after adding 1 tablespoon of cornstarch.
  • Place onto a baking sheet that has been lightly oiled, and bake at 400°F for 25 to 30 minutes, rotating the pan halfway through.
  • Take off the heat source and let it cool.
  • Accompany the dish with a tiny jar of ranch dressing, honey mustard, or barbecue sauce for dipping.

2. Mini Fruit Kebabs

The United States Department of Agriculture (USDA) estimates that 40–50% of kids don’t get enough fruit in their diet. Because of this, it could be difficult for them to acquire enough vitamin C, which is essential for healthy immune function.

Thus, why not turn small fruit kebabs into a staple of your school lunch repertoire? Your kids are going to love these since they’re colorful, vibrant, and simple to eat—no need to peel them.

To create it:
  • Attach toothpicks to a variety of vitamin C-rich fruits, like kiwis, strawberries, clementine, and pineapple.
  • Accompany with a container of vanilla or strawberry low-fat yogurt for drizzling.

3. Roast Beef Pinwheels

Zinc, which supports healthy growth and development and aids in the production of new immune cells in the body, is abundant in beef. Although your child would probably prefer a hamburger for lunch, roast beef makes a nutritious substitute that travels well in a school lunchbox. Think about giving them an inventive, bite-sized take on a visually stunning roast beef sandwich.

To create it:
  • Beat up two tsp Dijon mustard and two tsp whipped cream cheese.
  • Spread onto a whole-wheat tortilla (8 inches).
  • Add some shredded cheddar cheese on top.
  • Add baby spinach leaves and thinly sliced roast meat to the layer.
  • Cut into 1-inch slices after rolling into a log.
  • Serve with half a cup of sliced red bell pepper for enough vitamin C for the entire day.

4. Tacos in a Box

You have the makings of a great lunch if you have any leftover roasted or grilled chicken. This is so because chicken is an excellent source of protein, which aids in the production of antibodies that fend off infections. It will fit well in this bento box with a Mexican theme. During lunch, your child will enjoy creating their own tacos, or they may decide to toss everything together and eat it as a salad.

To create it:
  • Divide the black beans, Monterrey Jack cheese cubes, and diced roasted chicken among the bento box compartments in equal amounts.
  • Accompany with a little tortilla and a salsa container for dipping.

5. Breakfast for Lunch

As an antioxidant, vitamin E benefits more than just your child’s immune system. It’s also necessary for the growth of new cells. However, over 80% of Americans don’t get enough of this potent antioxidant. Peanut butter can help make up for the deficiency in vitamin E, providing about 20% of the required daily value. Alternatively, vitamin E-rich sunflower seed butter is a fantastic substitute if your youngster is allergic to peanuts.

Serve your child this breakfast-inspired sandwich as a fun twist on the classic PB&J.

To create it:
  • Get two wholegrain waffles toasty.
  • On one of the waffles, spread 2 tablespoons of peanut butter (or sunflower seed butter).
  • Add one sliced banana on top.
  • Place the remaining waffle on top, then cut it in half.

6. Sweet Potato Chips

Although vitamin A is primarily recognized for its function in promoting eye and eyesight health, it also plays a crucial part in maintaining the health of skin and tissue, as your child’s skin serves as their first line of protection against bacteria and germs. Though they don’t always get the credit they deserve, sweet potatoes actually contain more vitamin A than any other vegetable.

With this simple sweet potato chip recipe, you can turn these root veggies into nutritious kid-friendly snacks.

To create it:
  • Peel and cut one small sweet potato into thin slices.
  • Line a baking sheet with them.
  • Apply cooking spray, then gently toss.
  • Add salt, pepper, and garlic powder for seasoning.
  • Bake for thirty minutes at 400°F, turning halfway through.

7. Mini Salmon Melts

As you may already be aware, vitamin D is necessary for healthy bones. You may be surprised to learn that it also boosts immunological function. The problem is, not many foods contain it. Fortunately, salmon and other fatty seafood are among them. Kids only need to eat one tiny 3-ounce dish to get 70% of their daily vitamin D needs met.

Even the pickiest eaters can be won over to these little bagel melts if your youngster isn’t a big seafood eater.

To create it:
  • Toast two small whole-wheat bagels.
  • One small can of drained, skinless, boneless canned salmon, two teaspoons of chopped onion or celery, and one tablespoon of mayonnaise should all be combined in a small bowl.
  • Top two bagel halves with a layer of salmon. One tablespoon of part-skim mozzarella cheese should be sprinkled on each.
  • Put each half of a bagel under the broiler or toaster oven until the cheese melts.
  • Place remaining bagel halves on top.



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