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Back-to-school lunches: Full list of recipes

Back-to-school lunches: Full list of recipes
WATCH: We know it's hard to come up with daily lunches so Global News asked registered dietitians for 7 kid-friendly, easy-to-make ideas.

We know it’s hard to come up with daily lunches that are easy to make and tasty for kids to eat, too. Global News asked registered dietitians for their go-to lunch recipes when they’re packing their kids’ meals in a rush. The only criteria? The breakfast meals have to be kid friendly, easy to make for parents and dietitian-approved for nutrition.

READ MORE: Back-to-school lunches: 7 kid-friendly, easy-to-make, dietitian-approved recipes

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Ingredients:

  • 1 whole wheat English muffin, split
  • 1 small tomato, seeded and diced
  • 1 teaspoon extra-virgin olive oil
  • 1 thin slice Canadian bacon/ham, diced
  • ¼ cup shredded part-skim mozzarella cheese
  • Optional: dried or fresh basil, for garnish
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Directions:

  • Preheat the oven to 450 F. Line a small baking sheet with foil
  • Place the English muffin halves cut-side up on the baking sheet. Top each with tomato and sprinkle bacon over the tomatoes, then top with the mozzarella
  • Bake for 10 minutes or until the cheese melts
  • Sprinkle with basil

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Ingredients:

  • 1-2 slices of whole grain toast
  • Cooked chicken cut up into cubes
  • Coffee stir sticks or wooden skewers
  • Cucumbers
  • Cherry tomatoes
  • Cheese
  • Bell peppers

Directions:

  • Toast the slices of whole grain toast and cut them into small squares
  • Wash and cut cucumbers, peppers and tomatoes so they’re ready for the skewers
  • Cut the cheese into small cubes
  • Assemble the ingredients onto the skewers in this order: toasted bread, chicken cubes, cucumbers, tomatoes, cheese, peppers. Repeat if there is more room on the skewer
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Ingredients:

  • 2 frozen whole grain waffles (Tip: look for “whole” as the first ingredient, such as whole grain or whole oats and more than two grams of fibre per waffle)
  • 1 tablespoon of nut butter of your choice
  • ½ of a banana sliced
  • 2-3 strawberries sliced
  • 1 teaspoon of honey

Directions:

  • Toast the waffles and spread the nut butter and honey on one waffle
  • Slice the bananas and strawberries and stack them on the second waffle
  • Put the two waffles together and cut them in half for easy eating

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Ingredients:

  • 1 small baked sweet potato
  • ½ cup black beans, drained & rinsed
  • ¼ cup plain, Greek yogurt
  • ¼ cup fresh salsa
  • 2 tablespoons of grated cheddar cheese
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Directions:

  • Top baked sweet potato with black beans, salsa and grated cheese
  • Heat in microwave to melt the cheese, and garnish with Greek yogurt
  • Option: If you have a chili – vegetarian, lean turkey or lean beef – swap it in for the black beans

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Ingredients:

  • 1 can of light tuna
  • 2 tablespoons of unsweetened Greek yogurt or low fat sour cream
  • 2 tablespoons of mayo
  • ½ teaspoon of lemon juice
  • 2 celery stalks, chopped
  • ½ orange pepper, diced
  • Salt and pepper to taste
  • 2 tablespoons of raisins or craisins

Directions:

  • Drain canned tuna and place in bowl for mixing other ingredients
  • In a bowl, combine tuna, Greek yogurt, mayonnaise, lemon juice, peppers, Craisins, celery, salt and pepper. Stir ingredients to combine
  • Add tuna to whole grain toast, crackers, or a wrap
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Ingredients:

  • 250 grams of spiral pasta or 5 cups cooked (Tip: reach for whole grain pasta)
  • ¼ of a red onion, chopped
  • ½ cup of grape tomatoes, cut in half
  • ½ cup of cucumbers, diced
  • ½ large yellow pepper, diced
  • ¼ cup light feta cheese, crumbled
  • 4 large sprigs of fresh basil leaves, chopped
  • Juice and zest from half of a lemon
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon of dried oregano

Directions: 

  • Cook the pasta, rinse and set aside to cool
  • Add the tomatoes, cucumber, peppers, feta and basil into a large bowl. Once pasta is cooled, add the pasta and mix well
  • In a separate dish, mix the lemon juice and zest, rice vinegar, oil, oregano, salt and pepper. Add to the pasta salad and toss

Serves four to six.

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Ingredients:

  • 2 ½ tablespoons of balsamic vinegar
  • 2 tablespoons of soy sauce
  • 1 teaspoon of pure maple syrup
  • 1 350 gram package (12 ounces) extra-firm organic tofu cut into squares (about 20-24 square pieces)
  • 6 large tortillas or 12 small tortillas
  • 1 carrot, sliced or grated
  • 1 cucumber, sliced or grated
  • Green lettuce leaves

Directions:

  • Preheat oven to 375 F (190 C). In a baking dish, stir together the vinegar, soy sauce, and maple syrup
  • Add the tofu and coat each side. Bake uncovered for 17 to 22 minutes, turning once through baking. Remove and let cool slightly – pour any remaining marinade over the tofu
  • Add tofu to the tortillas and combine with carrots, cucumber and green leaf lettuce