Easy Protein Lunch Ideas

To fuel the kids and us parents through our days, pack these satisfying, easy protein lunch ideas. With quick, affordable, vegetarian, and yummy options, these protein lunches are great for school, home, and on the go.

I love leaning on these easy kids lunch ideas to pack as satisfying midday meals to keep the kids fueled all afternoon. And the great part about these ideas is that they are rich in protein, yet they are all made with accessible foods you probably already have in the house or can easily pick up at the store.

The majority of kids get plenty of protein without us even trying. And also, protein (and fat) can help us stay full a little longer, so making sure there is some protein in school lunch ideas and homemade lunch ideas can ensure that they can comfortably make it until snack time or dinner.

Use these ideas exactly as described or take them as inspiration and customize them for your own family’s preferences. And feel free to use them as easy lunches for work or for you at home—they actually work for any age!

(You may also like Protein Pumpkin Muffins, Fruits for Lunch, Homemade Lunchables, Toddler Lunch Ideas, and Protein Snacks for Kids.)

Hummus Snack Box

This easy protein lunch idea is like a Mediterranean-inspired snack lunch with hummus and pita chips, meat like the pepperoni and cheese roll ups shown here (or you can use leftover cooked chicken), and cucumbers. Kids charcuterie, basically!

You can add some olives and fancy cheese if making this lunch for yourself, too.

(Shown in an EasyLunchbox container.)

Yogurt and Granola

Breakfast for lunch is one of my all-time favorite easy meals, and this one is both easy to pack and very filling. Use Greek whole milk yogurt for the most filling option, or use regular style yogurt if you prefer. When sending to school, I opt for nut-free granola, so be sure to check the guidelines at your daycare, preschool, or elementary school.

(Shown in an Easy Lunchboxes Snack Box.)

Homemade Lunchables

Save a little money on purchased lunch foods by quickly assembling DIY Lunchables at home. This one includes turkey, cheese, whole-grain crackers, cookies, and berries, but adjust the foods as you like.

(Shown in an EasyLunchboxes Snack Box.)

Turkey Wrap

Make a simple turkey wrap with cheese, veggies, and/or condiments to your kid’s liking for a substantial, yet fast, protein lunch idea. I love this one since you can use whichever type of wrap or tortilla you like and the shape is a little more fun than a regular sandwich.

(Show in an OmieBox Bento Box.)

Banana “Sushi”

This vegetarian lunch idea is a fun way to mix things up and still pack a substantial and filling protein lunch idea. Use whichever wrap or tortilla you like, add peanut butter, almond butter, or nut-free sunflower seed butter, and a ripe banana. Roll up and slice in half to pack in a lunch box (for minimal banana browning), or slice into rounds to serve at home.

(Shown with the reusable Squeasy Pouch.)

Leftovers Box

Remember that lunches don’t actually have to be built around a theme, they can simply be a combination of foods from different food groups that you happen to have on hand. For this lunch idea for kindergarten, I used leftover chicken and cottage cheese as a protein base, then added a Chocolate Chip Granola Bar, cantaloupe, and cucumbers.

(Shown in the EasyLunchboxes 5-Compartment Bento Box.)

Zucchini Slice

Make a batch of protein-rich Zucchini Slice to pack in lunches throughout the week. This is a favorite since it can be sent cold or warmed in a kids thermos. Add easy lunch snacks or vegetables for lunch.

(Shown in the Bentgo Kids Chill lunch box.)

Pumpkin Oatmeal Muffin Lunch

Use one of my healthy muffins for kids as a base for a protein lunch, then add cottage cheese, cheese, leftover cooked meat, beans, or another protein-rich food to make sure it’s filling. You could even just add a cup of milk!

(Shown in the EasyLunchboxes Snack Box and 3-Compartment Lunchbox.)

Chicken Fritters

Transform leftover chicken or purchased rotisserie chicken into the yummiest fritters. These are great on their own or dipped into ketchup or Cucumber Yogurt Sauce. They work as an easy baby-led weaning food, in a baby lunchbox, or as a lunch for older kids.

Mediterranean Quinoa Salad with Smoothie

This grain salad is an easy meal prep lunch idea and can be adjusted for your own family’s preferences. Add beans and cheese to make this a more filling protein lunch idea, or add diced chicken or even hard-boiled eggs.

Served here with a Strawberry Yogurt Smoothie.

Best Tips for Protein Lunches

• Remember that most kids get enough protein without us trying too hard, so simply aim to include at least one protein-rich food in their lunch to ensure it’s satisfying.
• Add a side of milk for another filling food.
• Pack cold lunches in a kids lunch box with ice packs in an insulated kids lunch bag to keep everything cold and safe.
• Add peanut-free snacks for school or preschool snacks to round out the lunch.

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