11 NUT FREE Healthy Lunch Box Ideas for Back to School

11 NUT FREE Healthy Lunch Box Ideas for Back to School

Discover some great healthy nut free snack recipe ideas for back to school that all have health benefits for your child and their growing body needs - there are so many processed and sugary snacks targeted to kids we did our best to offer you some healthy alternatives with lots of added health benefits.   

We also have our Family friendly meal plan live now!

11 NUT FREE lunch box snacks

Cottage Cheese Pepperoni Pizza Flatbread

Serves: 2
 Ingredients:

  • 1 cup full-fat cottage cheese

  • 1/4 cup egg whites

  • 2 tbsp gluten-free flour

  • 1/2 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • 1/4 cup passatta sauce

  • 1/2 cup shredded mozzarella

  • 12 pepperoni slices

Method:

  1. Blend cottage cheese, egg whites, flour, and seasonings.

  2. Pour onto a lined baking sheet, spread evenly, and bake at 180°C for 30 minutes.

  3. Top with sauce, cheese, and pepperoni, then bake for 5 minutes.

Macros full serve:

  • Calories: 500

  • Protein: 45g

  • Carbohydrates: 12g

  • Fibre: 2g

  • Fats: 30g

High Fibre Banana Bread Muffins

Ingredients (makes 8 muffins)

  • 2 ripe bananas, mashed

  • 1 cup wholemeal flour

  • ½ cup oat bran

  • ¼ cup ground flaxseed

  • 1 tsp baking powder

  • 2 eggs

  • 2 tbsp olive oil

  • 1 tbsp honey

Optional: Serve of protein powder 

Method

  1. Preheat oven to 180 °C.

  2. Gently mix all ingredients together; spoon into muffin papers in a tin.

  3. Bake for 18–20 minutes until golden.

Macros (per muffin): 

Cals 160

5g protein (23g extra with protein powder)

22g carbs

6g fat

8g fibre

Crunchy Veggie & Hummus Snack Jars

Ingredients (makes 4 small jars)

  • 200 g hummus

  • 1 tbsp extra virgin olive oil

  • ½ tsp smoked paprika

  • 1 cucumber, cut into sticks

  • 2 carrots, cut into sticks

  • 1 red capsicum, sliced into strips

  • 1 cup snap peas

Method

  1. Mix olive oil and paprika into hummus. Spoon into the bottom of small jars.

  2. Stand colourful veggie sticks upright in the hummus.

Macros (per jar): 

Cals 180

5 g protein

18 g carbs

10 g fat

7 g fibre

Homemade Chicken Nuggets 

These are great for school lunches, or as an after school snack. Chicken is among the highest of protein when it comes to meat with up to 31% protein making it an excellent source of amino acids. Protein and the amino acids that make it up are essential for growing bodies, hormone production and will assist with muscle tissue repair and bone health.    

Serves 4

Ingredients

  • 1 cup plain flour

  • 1 tsp chia seeds 

  • 1/2 tsp paprika

  • Salt and pepper to taste

  • 2 large chicken breasts, cut into bite-sized pieces (740g)

  • Grapeseed oil for frying 

Method

  1. Mix flour with chia seeds, paprika and salt and pepper on a large plate.

  2. Dip chicken pieces into flour mix and coat well. Heat grapeseed oil in a small saucepan.

  3. Once hot enough drop in chicken pieces and cook for a few minutes or until cooked through. 

  4. Do this in small batches so as not to overcrowd the pan. 

Nutritional value Per Serve

  • 341 Kcal 

  • 12g Fat 

  • 29g Carbs

  • 2g Fibre

  • 28g Protein 

Chocolate Raspberry Muffins

Serve: 12

Ingredients:

  • 120g butter room temperature
  • ½ cup honey
  • 2 eggs
  • 1 1/2 cup plain flour
  •  2 tsp baking powder
  •  A pinch of salt
  • 1/3 cup cocoa powder
  • 1/2 tsp baking soda
  • 1 cup milk
  • 120g fresh raspberries

Method:

  1. Preheat oven to 180C
  2. Combine butter, honey and eggs in a bowl.
  3. Add flour, salt, cocoa, and baking powder and baking soda and add to the butter mixture then stir in milk.
  4. Whisk to combine everything. 
  5. Scoop into muffin pans.
  6. Top all muffins evenly with fresh raspberries and bake for 20 minutes.

Macros per serve

  • Calories 210 kcal
  • Protein 3.9 g
  • Carbohydrates 28.3 g
  • Fat 9.6 g
  • Fibre 1.6 g

Teen Fuel Bites

These balls are versatile and the ingredients can be changed to suit taste buds.

Approx. 12-16 balls

Ingredients

  • 1 cup rolled oats

  • 1/2 cup tahini

  • 1/3 cup maple syrup

  • 1/4 cup chocolate chips 

  • 1/4 cup chia seeds 

  • ¼ cup coconut oil, melted

  • 2 scoops Zing chocolate protein powder

Method

In a bowl, mix all ingredients until combined. Roll the mixture into small balls. Refrigerate for at least 1 hour before serving.

Nutritional value Per ball

  • 179 Kcal 

  • 11g Fat 

  • 19g Carbs

  • 3g Fibre

  • 6g Protein 

Strawberry Oatmeal Bar 

Hitting that sweet spot without the sugar spike and keeping processed foods to a minimum this one is full of delicious whole grains, berry packed antioxidants and luscious coconut oil to hit that snack spot.

Serves 9

Ingredients

  • 3 cups strawberries, sliced
  • 2 tsp lemon juice
  • ½ cup maple syrup 
  • 2 tsp arrowroot flour
  • 3 cups whole rolled oats
  • 1 egg
  • ½ cup coconut oil
  • 1 tsp vanilla
  • ½ tsp salt 

Method

  1. Preheat the oven to 350oF (175oC). Line a baking dish or pan with parchment paper going in both directions.
  2. In a saucepan over medium-low heat, combine the strawberries, lemon juice, 1/4 of the maple syrup and arrowroot powder. Bring to a simmer, stirring occasionally until thickened, about six minutes. Remove the saucepan from the heat and set aside.
  3. Add 1/3 of the oats to a blender and process until a fine flour has formed.
  4. In a large bowl whisk the egg, remaining maple syrup, coconut oil, and vanilla.
  5. Add the remaining oats, blended oat flour, and salt. Mix to combine.
  6. Transfer about 3/4 of the oat mixture into the pan and press down with a spatula to flatten. Pour the strawberry mixture over top. Scatter the remaining oat mixture over top.
  7. Place in the oven and bake for 35 to 40 minutes, until the top is golden brown.
  8. Let the pan cool for at least 30 minutes before removing and transferring the pan to a cooling rack. When the bars look firm, and have mostly cooled, slice them into squares.
  9. A 20 x 20 cm dish was used to make nine servings. One serving is one square.

Nutritional value Per serve

283 Kcal 

5g Protein 

14g Fat 

35g Carbs

4g Fibre

Zucchini Slice

Serves: 8
Preparation time: 15 minutes
Cooking time: 30-35 minutes

Ingredients:

  • 3 medium zucchinis, grated
  • 1 large carrot, grated
  • 1 medium onion, finely chopped
  • 1 cup baby spinach, chopped
  • 1 cup whole wheat flour (or almond flour for a low-carb option)
  • ½ cup grated Parmesan cheese
  • 4 large eggs
  • ½ cup low-fat Greek yogurt
  • ¼ cup olive oil
  • 1 tsp baking powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt and pepper, to taste

Method:

  1. Preheat your oven to 180°C (350°F). Line a baking dish (about 20x30 cm or 8x12 inches) with parchment paper or lightly grease it.
  2. Grate the zucchinis and carrot. Place the grated zucchini in a clean kitchen towel and squeeze out the excess moisture.
  3. In a large bowl, combine the grated zucchini, grated carrot, chopped onion, and chopped baby spinach.
  4. Add the whole wheat flour (or almond flour), grated cheese, and baking powder. Mix well.
  5. In a separate bowl, whisk together the eggs, Greek yogurt, and olive oil. Add the dried oregano, dried basil, salt, and pepper.
  6. Pour the wet ingredients into the bowl with the vegetable mixture. Stir until everything is well combined.
  7. Pour the mixture into the prepared baking dish and spread it out evenly. Bake in the preheated oven for 30-35 minutes, or until the slice is golden brown and set in the middle.
  8. Allow the zucchini slice to cool in the dish for 10-15 minutes before slicing it into squares. Serve warm or at room temperature.

Nutritional information per serving:
Calories: 206
Protein: 10.2g
Fat: 11.8g
Carbohydrates: 16g
Fiber: 2.8g

Benefits:

Zucchini, carrots, and onions provide a variety of vitamins, minerals, and antioxidants that support immune function and reduce inflammation.

Spinach and Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). 

 

Egg cups

Serves 12

INGREDIENTS
• Extra virgin olive oil spray
• 8 large eggs
• Freshly ground sea salt and black pepper
• 120g fresh spinach
• ½ cup diced roasted capsicum
• ½ cup chopped spring onion

METHOD

  1. Preheat the oven to 180°C and grease a nonstick muffin tin with olive oil.
  2. In a bowl, place the eggs, salt, and several grinds of pepper, whisk until smooth.
  3. Place the spinach in a steamer basket and set over a pot filled with 1 inch of water. Bring the water to a simmer, cover, and steam for 1 minute, or until the spinach is wilted.
  4. Transfer to a strainer and squeeze out the excess water. Roughly chop.
  5. Place the spinach in a medium bowl and add the capsicum and spring onion. Toss to combine and measure ¼ cup of the mixed vegetables. Set aside.
  6. Evenly divide the remaining veggies among the muffin cups. Pour ¼ cup of the egg mixture over the vegetables in each well.
  7. Divide any remaining egg mixture evenly among the wells. Evenly sprinkle the reserved ¼ cup vegetables on top.
  8. Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan

Benefits
The eggs provide high-quality protein and essential B Vitamins like B12 and riboflavin, as well as choline, supporting energy metabolism and brain function. Spinach adds a boost of Vitamins A, C, and K, along with iron and folate, important for immune health and red blood cell production

CALORIES + MACRO NUTRIENTS per serve
FIBRE 1.3g
CAL 108
PROTEIN 10.5g
FAT 6.6g
CARBS 1.3g

Chocolate Fruit Roll Ups

Serve 6-8

Ingredients:

  • 500g strawberry 
  • 3 tbsp lemon juice
  • 3 tbsp honey or maple syrup
  • 100g dark chocolate
  • Optional: 1 tbsp chia seeds 

Method: 

  1. Preheat the oven to 75C
  2. Blend strawberries, lemon juice & honey together.
  3. Spread on a parchment lined sheet evenly to make a thin layer.
  4. Bake at 75C for 4-6 hours.
  5. Spread chocolate and let it sit in the fridge until hardened. 
  6. Take it out and cut into strips or the shape you like. 

Please note: The cooking time can vary based on the oven and moisture in the fruit, keep an eye on the fruit roll ups every 30 minutes after they have baked for 4 hours, keeping in mind it can take up to 8 hours in some ovens for the fruit to be dried out.

Macros per Serving 

  • Calories 105 kcal
  • Protein 1g
  • Carbs 14 g
  • Fat 6 g
  • Fibre 2 g

TUNA RICE PAPER ROLLS 

Serve: 4 

Ingredients

  • 4 rice paper rolls

  • ¼ head of cabbage, shredded

  • 1 cup of corn kernels (mixed with some salt, pepper and paprika if liked) 

  • 1 avocado, sliced

  • 1 red onion, thinly sliced

  • 100g feta cheese

  • Coriander, if desired

Tuna filling

  • 1 can of tuna (or chicken if preferred)

  • 2 tbsp mayonnaise

  • 1 tsp soy sauce

  • A pinch of black pepper 

  • Sriracha if desired 

Method:

  1. Combine the tuna mixture ingredients.

  2. Place rice paper into a bowl of water and shake excess off. Lay on a clean surface.

  3. Place cabbage, red onion, corn, feta, avocado, coriander and tuna mixture on the bottom of the rice paper roll. You can add more cabbage if you like. Fold into the side and then roll up tightly. 

  4. Cut into small sushi rounds. Repeat with the remaining rice paper rolls.

  5. Place onto a plate and serve with sweet chilli sauce or a mixture of mayo and sriracha.

Macros per Serving 

  • Calories 203 kcal
  • Protein 9 g
  • Carbs 14 g
  • Fat 12 g
  • Fibre 3 g

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