20 Healthy And Easy Lunch Ideas For Teens

Turkey And Apple Sandwich

Image: Shutterstock

Did you know that around 50% of all teens carry a packed lunch to school, only to eat lunch in the canteen? As incredible as the statistic sounds, it is quite true! It is easy for your teen to be tempted by packaged and ready-made meals. After all, they look sumptuous, taste delicious and are easy to prepare. However, teens remain blissfully unaware of the long-term side effects of these processed foods.

How can you get your teen to eat healthy food at home? By making some delicious recipes, of course! So, encourage the older children in your house to eat healthy with these lunch ideas.

Healthy Lunch Ideas For Teens:

1. Black Bean Chimichurri Salad:

Black Bean Chimichurri Salad

Image: Shutterstock

You Will Need:

  • 400 grams of can of black beans, drained and rinsed.
  • ¼ red onion, roughly chopped.
  • 1 tomato, roughly chopped.
  • 50 grams feta cheese, crumbled.
  • ½ avocado, chopped.
  • For The Chimichurri
  • A large handful parsley.
  • A large handful coriander.
  • 2 tablespoons extra virgin olive oil.
  • ½ garlic clove, chopped.
  • 2 tablespoons of vinegar.
  • ¼ teaspoon ground cumin.
  • ¼ teaspoon of chili powder.

How To:

  1. In a blender, whip all the chimichurri ingredients until all the ingredients are well combined. Season with salt and pepper and leave it aside.
  2. In a bowl, mix the salad ingredients.
  3. Drizzle over the chimichurri salad dressing and serve.

[ Read: Quick Recipes For Teens ]

2. Chicken Baguettes:

Chicken Baguettes

Image: Shutterstock

You Will Need:

  • 1 small chicken breast.
  • 1 teaspoon olive oil.
  • 1 teaspoon rice vinegar.
  • 1 sandwich baguette
  • ½ teaspoon golden caster sugar.
  • ½ small carrot, peeled and grated.
  • Juice of ½ lime
  • 2 spring onions, thinly sliced.
  • ½ red chili, thinly sliced.
  • ½ cucumber, deseeded and sliced.
  • 1-2 tablespoon sweet chili sauce.
  • 3-4 lettuce leaves, washed.

How To:

  1. Put the chicken breast between cling film and bash with a rolling pin.
  2. Apply some oil on the chicken and cook for 2 to 3 minutes on each side. Leave it aside to cool.
  3. In a bowl, mix rice vinegar, sugar and lime juice until the sugar dissolves.
  4. Now add spring onions, chili, cucumber and carrot to the bowl.
  5. Slice the sandwich baguette in half.
  6. Put the lettuce leaves on top, followed by the chicken.
  7. Now pile the cucumber and carrot mixture on top and wrap in a cling film.

3. Pizza Pasta Salad:

Pizza Pasta Salad

Image: Shutterstock

You Will Need:

  • 85 grams of pasta,
  • 1 tablespoon sun-dried tomato pesto.
  • 1 teaspoon of olive oil
  • 50 grams light mozzarella, cubed.
  • 3-4 black olives, halved
  • 85 grams baby plum tomatoes, halved.
  • A handful of basil leaves
  • 4 slices salami, sliced

How To:

  1. Cook the pasta according to the package instruction. Drain, and leave it aside to cool.
  2. Toss the pasta with pesto, sun-dried tomatoes and season to taste.
  3. In a shallow bowl or jar, place the pasta first, followed by slices of salami, olive, cheese and basil leaves.

4. Turkey And Apple Sandwich:

Turkey And Apple Sandwich

Image: Shutterstock

You Will Need:

  • 1 tablespoon honey
  • 2 tablespoons Dijon mustard.
  • 4 ounces of Brie, sliced.
  • 8 slices of raisin-walnut bread.
  • ½ apple, thinly sliced
  • 8 ounces of thinly sliced turkey.

How To:

  1. In a bowl, mix honey and mustard. Spread the mixture on the bread slices.
  2. Place the slices of Brie cheese on the bread slice.
  3. Layer the apple and turkey slices on the Brie cheese and top with mustard and honey sauce.
  4. Cut in half and serve.

5. Turkey Kebab With Dip:

Turkey Kebab With Dip

Image: Shutterstock

You Will Need:

For The Kebab:

  • 2 tablespoons warm water
  • 1 small pinch saffron
  • ½ cup whole-wheat bread crumbs.
  • 500 grams ground turkey breast.
  • ¼ teaspoon ground cinnamon.
  • ¼ teaspoon ground ginger
  • 2 teaspoons lemon juice
  • 2 teaspoons finely grated lemon zest.
  • ¼ teaspoon chili flakes
  • 1 pinch salt and pepper
  • 24 wooden skewers
  • 1 tablespoon of olive oil.

For The Dip:

  • ½ cup no fat plain yogurt
  • 8 mint leaves, finely sliced
  • Salt and pepper to taste

How To:

  1. Preheat the barbecue.
  2. To make the dip, combine yogurt with mint leaves and season with salt and pepper.
  3. To make the kebabs, in a dish, mix saffron with warm water and leave it for a few minutes.
  4. In a bowl, combine breadcrumbs, ground turkey, ginger, saffron, cinnamon, lemon zest and juice, salt, pepper and chili flakes.
  5. Mix well and divide into small balls.
  6. Apply some oil on the grill and grill the kebabs for 3 minutes on each side until they are well cooked.
  7. Serve the kebabs with dip.

[ Read: Healthy Meals For Teenagers ]

6. Tomato and Bread Salad with Chicken:

Tomato and Bread Salad with Chicken

Image: Shutterstock

You Will Need:

  • 3 cups of tomatoes, diced
  • ¾ cup red onion, finely sliced
  • 3 tablespoons of capers
  • 3 handfuls fresh parsley, chopped.
  • A handful fresh basil, finely chopped.
  • 3 tablespoons balsamic vinegar.
  • 1/2 cup of extra-virgin olive oil
  • 4 cups of Italian baguette, cubed.
  • 4 cloves garlic, finely minced
  • ¾ cup grated fresh Parmesan.
  • Salt and pepper
  • 2 teaspoons of lemon juice.
  • 2 boneless and skinless chicken breasts.
  • 1 sprig fresh rosemary, finely chopped.

How To:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a salad bowl, add red onions, capers, tomatoes, basil, balsamic vinegar, parsley, olive oil and 2 cloves of minced garlic. Stir well.
  3. Now add Parmesan and bread to the tomato mixture. Season with salt and pepper.
  4. In a small bowl, mix rosemary, remaining cloves of garlic and lemon juice.
  5. Rub the mixture on the chicken the season to taste.
  6. Roast or grill for 30 minutes or until cooked through.
  7. When cooled, cut the chicken pieces and add to the salad.

7. Baked Macaroni:

Baked Macaroni

Image: Shutterstock

You Will Need:

  • 4 cups of chicken stock
  • 2 tablespoons of olive oil.
  • 6 cups of cauliflower florets.
  • 500 grams of macaroni.
  • Salt and pepper
  • 2 teaspoons of chopped garlic.
  • 2 cups of chopped onion
  • 3 cups of diced zucchini

For The Sauce:

  • ¼ cup olive oil
  • 1 tablespoon of Dijon mustard.
  • ¼ cup of flour
  • 2 tablespoons of chopped fresh basil.
  • 1 tablespoon of chopped fresh oregano.

For The Topping:

  • 1 cup bread crumbs

How To:

  1. Heat the chicken stock and add cauliflower to it. Cook for 15 minutes or until tender.
  2. Cook the macaroni according to the package instruction and reserve 150 ml of pasta cooking water.
  3. In a skillet, heat olive oil, add garlic and onions and sauté for a minute.
  4. Now add the zucchini and cook until it softens. Add the zucchini mixture to the pasta.
  5. In another pan, heat oil and add flour to it. Cook until the flour changes its color. Add the reserved stock and keep whisking.
  6. Now add basil, oregano, mustard and pureed cauliflower. Reduce the heat and simmer for 5 minutes.
  7. Season with salt and pepper. When the sauce cools, puree using a blender and pour it over the pasta. Toss to coat.

8. Chicken Pita Sandwich:

Chicken Pita Sandwich

Image: Shutterstock

You Will Need:

  • 2 cooked skinless and boneless chicken breasts.
  • 1 tablespoon of wine vinegar
  • ½ teaspoon of chopped chives.
  • ¼ cup of nonfat yogurt
  • ½ small cucumber, diced
  • 1 pita bread
  • Salt and pepper to taste

How To:

  1. Cut the chicken breast into thin slices. Season with salt and pepper.
  2. Now sprinkle chives and vinegar on it.
  3. In another bowl, mix cucumber and yogurt together.
  4. Now split the pita bread and stuff 2 tablespoons of cucumber and yogurt sauce in it.
  5. Place ¼th of the chicken mixture into the pockets and close. Serve immediately.

9. Greek Pasta Salad:

Greek Pasta Salad

Image: Shutterstock

You Will Need:

  • 1 cup of pasta shells
  • 2 tablespoons of Italian dressing.
  • 1/8 cup of sliced olives
  • ¼ cup of feta cheese
  • Chicken breast, cooked and cubed.

How To:

  1. Cook the pasta according to the package instruction. Drain, rinse and leave it aside.
  2. In a bowl, mix the Italian dressing with olives, tomatoes, and chicken and feta cheese.
  3. Serve immediately

[ Read: Iron Rich Foods For Teens ]

10. Baked Chicken Fajitas:

Baked Chicken Fajitas

Image: Shutterstock

You Will Need:

  • 1 pound boneless, skinless chicken breasts cut into ½-inch strips.
  • 1 yellow bell pepper, de-seeded and cut into 1-inch strips.
  • 1 red bell pepper, de-seeded and cut into 1-inch strips.
  • 1 medium onion, peeled and cut into 1-inch strips.
  • 1 orange bell pepper, de-seeded and cut into 1-inch strips.
  • 1 teaspoon of cumin
  • ½ teaspoon of black pepper.
  • ½ teaspoon of salt
  • 2 tablespoons of olive oil
  • 8, 6-inches corn tortillas
  • Fat-free sour cream, for serving.
  • Cilantro for garnishing.

How To:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Chop the chicken and veggies.
  3. Spray the baking dish with cooking spray.
  4. In a salad bowl, toss together chicken, cumin, onions, salt, pepper, bell peppers and olive oil until well combined.
  5. Now bake uncovered for 25 minutes or until the chicken is well cooked and the vegetables are tender.
  6. Serve the chicken and vegetable with corn tortillas and top with cilantro and sour cream.

11. Zucchini Muffins:

Zucchini Muffins

Image: Shutterstock

You Will Need:

  • 2 cups of whole-grain pancake or biscuit mix.
  • 2 small zucchinis
  • 1 teaspoon of allspice
  • 1 teaspoon of cinnamon
  • ½ cup brown sugar
  • 2 eggs
  • 2 teaspoons of fresh lemon juice
  • ¼ cup applesauce

How To:

  1. Wash the zucchini and shred the zucchini. Wrap the grated zucchini in the paper towel and squeeze to remove the excess water.
  2. Preheat the oven to 375 degrees Fahrenheit. Line 12 muffin tins with liners.
  3. In a bowl, mix the pancake mix with the spices.
  4. In another bowl, whisk together eggs with apple sauce, lemon juice, and brown sugar.
  5. Fold the egg and zucchini mixture into the pancake mixture.
  6. Fill the muffin tins 2/3 with the batter.
  7. Bake for 15 minutes or until it’s brown in color.

12. Egg And Tomato Frittata:

Egg And Tomato Frittata

Image: Shutterstock

You Will Need:

  • 1 bell pepper
  • 1 large tomato
  • ½ teaspoon of salt
  • 6 egg whites
  • ½ teaspoon of ground black pepper.

How To:

  1. Chop the pepper and tomato. Beat the egg whites with an electric beater.
  2. Set the oven to the broiler setting and spray the baking dish with cooking spray.
  3. Heat a skillet and cook pepper for about 3 minutes or until they soften. Now pour the whipped egg over it and cooking for 1 to 2minutes. Finally, sprinkle the chopped tomatoes over the egg whites.
  4. Transfer the mixture to the baking dish and broil for 3 minutes or until the top of the frittata is light brown in color.
  5. Serve the frittatas with the green salad.

13. Pan-Grilled Chicken With Salad:

Pan-Grilled Chicken With Salad

Image: Shutterstock

You Will Need:

  • 4 skinless chicken breast halves
  • 1 tablespoon of chopped fresh rosemary.
  • 1 tablespoon of chopped fresh parsley.
  • Salt and pepper
  • ½ cup chopped cauliflower.
  • ½ cup chopped broccoli
  • ½ cup sliced carrots
  • ½ cup chopped zucchini
  • 4 cups mixed salad greens.
  • ½ cup sliced red onions
  • 1 tomato, diced
  • 2 tablespoons light dressing.

How To:

  1. Sprinkle rosemary and parsley over the chicken breast.
  2. Coat the grilling pan with cooking spray and heat over medium flame.
  3. Grill the chicken breast for about 8 minutes or until they are cooked through.
  4. Now add zucchini, broccoli, red onions, cauliflower, tomatoes and carrots to the grilling pan. Cooking for 2 to 3 minutes, stirring occasionally.
  5. Toss the salad greens with dressing.
  6. Put the dressing on the plates and top with the veggies and chicken breasts. Season with salt and pepper and serve.

[ Read: Vegetarian Recipes For Teens ]

14. Chicken Bolognese:

Chicken Bolognese

Image: Shutterstock

You Will Need:

  • 1 can of crushed tomatoes
  • 1 pound of ground chicken breast.
  • 1 small red onion, finely chopped.
  • 2 carrots, finely chopped
  • 2 large cloves garlic, minced.
  • 1 celery stalk, finely chopped.
  • ½ teaspoon of salt
  • ½ cup unsalted tomato paste
  • 2 bay leaves
  • ½ teaspoon of crushed red pepper flakes.
  • 2/3 cup water

How To:

  1. In a slow cooker, combine crushed tomato, ground chicken, carrots, onion, garlic, tomato paste, celery, salt, bay leaves, red pepper flakes and water. Mix well using a wooden spatula.
  2. Cover and cook on high for about 4 to 5 minutes or until the chicken is cooked, and the vegetables are tender.
  3. In the meantime, cook the pasta according to the packet’s instruction. Drain, rinse and leave it aside.
  4. Serve ½ cup pasta topped with ½ cup Bolognese sauce.

15. Panko Chicken Tenders:

Panko Chicken Tenders

Image: Shutterstock

You Will Need:

  • 1 ½ pounds chicken breast tenders.
  • 1/8 teaspoon of garlic powder
  • ¼ teaspoon of freshly ground black pepper.
  • ½ teaspoon of kosher salt
  • 2 large eggs, lightly beaten
  • 4 lemon quarters
  • 1 cup panko
  • 1.3 ounces of grated fresh Parmesan cheese.
  • 2 tablespoons of finely chopped fresh parsley.
  • 2 tablespoons canola oil, divided

How To:

  1. Sprinkle chicken breast tenders with garlic powder, pepper, and salt.
  2. Place the eggs in a bowl.
  3. In another bowl, combine cheese and panko.
  4. Heat a large non-stick pan and add 1 tablespoon oil to it. Swirl the pan to coat the oil.
  5. Dip the chicken tenders in egg and then roll in the panko mixture.
  6. Add the chicken pieces and cook for about 3 to 4 minutes on each side.
  7. Sprinkle chopped parsley over it and serve with lemon quarters.

16. Pesto Pasta With Chicken:

Pesto Pasta With Chicken

Image: Shutterstock

You Will Need:

  • 8 ounces of uncooked fusilli pasta.
  • 3 cups of fresh basil leaves
  • 2 cloves of garlic, peeled
  • 1 tablespoon of fresh lemon juice.
  • 2 tablespoons of pine nuts, toasted.
  • 1 teaspoon of freshly ground black pepper.
  • 1 teaspoon of kosher salt
  • ¼ cup of extra-virgin olive oil
  • 2 tablespoons of balsamic vinegar, divided.
  • 3 skinless, boneless chicken breast halves.
  • 1 medium onion, cut into ½-inch slices
  • 1/3 ounces finely grated fresh Parmigiano-Reggiano cheese, divided.
  • 4 cups cherry tomatoes
  • Cooking spray

How To:

  1. Preheat the grill.
  2. Cook pasta according to the packet’s instruction but do not add salt and fat.
  3. Now place garlic in the food processor and process on high. Now add basil, pine nuts, lemon juice, kosher salt and ground pepper. While the processor is still on, slowly pour oil and process until smooth.
  4. Now brush one tablespoon of vinegar over the onion slices.
  5. Brush the remaining vinegar over the chicken pieces.
  6. Place 2 cups of tomatoes in the center of the foil. Fold the foil over the tomatoes and seal the edges.
  7. Now place chicken, onion and tomato foil on the grill rack and coat with cooking spray. Grill for at least 15 minutes or until the onions are tender and tomatoes pop.
  8. Remove the onion and tomatoes from the grill.
  9. Turn over the chicken and cook for additional 5 minutes.
  10. Chop the onions and cut the chicken into 1-inch slices.
  11. Now add tomatoes, chicken, onion and pesto to the pasta and toss well.
  12. Sprinkle cheese over it and toss gently. Serve immediately.

17. Chicken Fried Rice:

Chicken Fried Rice

Image: Shutterstock

You Will Need:

  • 1 cup of frozen green peas.
  • 1 cup of diced skinless and boneless chicken.
  • 2 cloves of garlic, minced
  • 2/3 cup of sliced green onions, divided.
  • 3 cups of cooked long-grain brown rice, cooked.
  • 1 teaspoon of grated ginger
  • 2 large eggs, lightly beaten
  • 1 tablespoon of canola oil
  • 2 tablespoons of dark sesame oil
  • 1 cup of chopped carrot.
  • 2 tablespoons of lower-sodium soy sauce.
  • 1 cup of coarsely chopped broccoli florets.
  • ¼ teaspoon of freshly ground black pepper.
  • ½ teaspoon of kosher salt

How To:

  1. Heat a non-stick skillet over medium heat.
  2. Add oil and swirl to coat.
  3. Now add carrots and broccoli and stir-fry for 3 to 4 minutes.
  4. Now add peas, chicken, ½ cup onion, garlic, ginger and stir-fry for 3 minutes.
  5. Add rice and cook for 3 minutes or until it is thoroughly heated. Keep stirring occasionally.
  6. Now push the rice mixture to one side of the pan and cook eggs on its other side, without stirring for 10 seconds.
  7. Now begin stirring for 2 minutes or until the eggs are scrambled.
  8. Add soy sauce, pepper, and salt and sprinkle the remaining onions. Serve hot.

[ Read: Healthy Protein For Teens ]

18. Alkalizing Green Soup:

Alkalizing Green Soup

Image: Shutterstock

You Will Need:

  • Boiling water
  • 1 tablespoon of sunflower oil.
  • 1 tablespoon of bouillon powder.
  • 2 garlic cloves, sliced
  • 2-inch piece of ginger, sliced.
  • ½ teaspoon of ground coriander.
  • ½ teaspoon ground turmeric
  • 200 grams of courgettes, roughly sliced.
  • A pinch of Himalayan salt.
  • 100 grams kale, chopped.
  • 85 grams broccoli
  • A small pack of parsley, roughly chopped.
  • Juice and zest of a lime.

How To:

  1. Make a stock by mixing 1 tablespoon of bouillon powder and boiling water.
  2. In a deep pan, add ginger, garlic, salt, coriander and fry on medium flame for about 2 minutes.
  3. Add 3 tablespoons of water to give moisture to the spices.
  4. Now add the courgettes, and mix well. Cook for 3 minutes.
  5. Add 400 ml stock and simmer for 3 minutes.
  6. Now add kale, broccoli, lime juice and cook for another 4 minutes or until the vegetables are soft.
  7. Take it off the heat and add chopped parsley.
  8. Now pour the soup in the mixture on high speed.
  9. Garnish with lemon zest and parsley.

19. Butternut Squash Salad:

Butternut Squash Salad

Image: Shutterstock

You Will Need:

  • 1 butternut squash, peeled, deseeded and diced.
  • 50 grams of brown rice.
  • 2 teaspoons of olive oil.
  • 50 grams of Puy lentils
  • 50 grams of dried cranberries.
  • 1 head of broccoli, cut into florets.
  • Juice of 1 lemon.
  • 25 grams of pumpkin seeds.

How To:

  1. Heat the oven to 200 degrees.
  2. Spread the squash on a baking sheet, drizzle some oil over it and bake for 30 minutes or until it is tender.
  3. In the meantime, cook rice and lentils in salted water for 20 minutes.
  4. Add broccoli in the final four minutes.
  5. Drain the rice and add cranberries, pumpkin seeds, and some seasoning.
  6. Now add the squash, pour some juice and serve.

20. Salad with Citrus Vinaigrette:

Salad with Citrus Vinaigrette

Image: Shutterstock

You Will Need:

For The Vinaigrette:

  • 1 ½ tablespoons fresh lime juice.
  • 3 tablespoons of fresh orange juice.
  • 2 teaspoons of honey
  • 2 ½ teaspoons extra virgin olive oil.
  • 1/8 teaspoon of freshly ground black pepper.
  • 1 teaspoon of vinegar
  • ¼ teaspoon of salt

For The Salad:

  • 1 ½ cups zucchini, julienned.
  • 1 ½ cups of yellow squash, julienned.
  • 2 tablespoons of finely chopped red onion.
  • 1 cup of fresh corn kernels
  • 1 tablespoon of finely chopped fresh basil.
  • 1 tablespoon of finely chopped fresh flat-leaf parsley.

How To:

  1. To prepare the vinaigrette, combine all the ingredients and stir with a whisk.
  2. To make the salad, in a large bowl, combine zucchini with the remaining ingredients.
  3. Add the vinaigrette and toss well.

Our lunch recipes will not keep your teen fit, but will also make her look fab! If you have any lunch recipe that your teen loves eating, then please share with us by commenting below.

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