Protein packed fillings

By choosing lean meats or embracing plant-based proteins, you can create a variety of sandwiches and wraps that are not only packed with nutrition but also with flavors that cater to young taste buds. Mixing and matching these protein sources with different bread and wrap options keeps lunchtime interesting and ensures your child looks forward to their healthy, homemade meals.

Lean, mean protein

Protein is a critical component of a child's diet, serving as the building block for growing muscles, tissues, and even supporting a healthy immune system. Opting for lean proteins within sandwiches and wraps ensures your child receives all the benefits without the excess saturated fats that can accompany heavier meat options. Here are some lean protein choices and ideas for incorporating them into your child's lunch:

Turkey: A versatile and lean option, turkey can be sliced for sandwiches or diced for wraps. Try a Turkey and Avocado Wrap, layering thinly sliced turkey breast with ripe avocado, spinach, and a sprinkle of cheese on a whole-wheat wrap. The healthy fats from the avocado complement the lean protein of the turkey beautifully.

Chicken Breast: Grilled or baked chicken breast is another excellent source of lean protein. For a Chicken Caesar Salad Wrap, toss diced chicken breast with romaine lettuce, a sprinkle of Parmesan cheese, and a light Caesar dressing. Tuck it into a spinach wrap for a nutritious, handheld version of the classic salad.

Tuna: Rich in protein and omega-3 fatty acids, tuna makes for a nutritious sandwich filling. Mix canned tuna (opt for water-packed) with Greek yogurt and a touch of mustard for a healthier tuna salad. Serve it on whole-grain bread with slices of cucumber for crunch.

Plant power

For those opting for plant-based diets or looking to incorporate more vegetarian options into their children's meals, there's a wealth of protein-rich choices that are both nutritious and delicious.

Chickpeas: These versatile legumes can be smashed to create a chickpea salad sandwich filling. Mix with a light dressing, a squeeze of lemon juice, and your choice of spices. Add in diced celery and carrots for extra crunch. This filling can be a flavorful alternative to traditional chicken or tuna salad.

Tofu: Tofu is a fantastic plant-based protein that absorbs flavors well. For a Tofu "Egg" Salad, crumble firm tofu and mix with turmeric (for color), vegan mayonnaise, mustard, and finely chopped green onions. Serve it on whole-grain bread for a protein-packed lunch.

Tempeh: Tempeh, made from fermented soybeans, offers a nutty flavor and satisfying texture. Thinly slice and marinate tempeh in your child's favorite sauce, then bake or sauté until crispy. Layer the tempeh slices in a whole-grain wrap with lettuce, tomatoes, and a simple dressing for a delicious and nutritious meal.