The Best Healthy Lunches For Teens: 30+ Ideas They'll Love (2024)

Need healthy lunches for teens? Here are several quick lunch ideas that your teen will get excited about.

More than once at lunchtime, I found my teenagers elbow-deep in a bag of pretzels or absentmindedly nibbling granola bars.

And I realized that in the transition to giving my kids more independence around some meals, they’d decided that pretzels and granola bars were lunch.

Lunches for teens can be tricky. They want something fast and easy. You want something that will actually nourish them.

As a registered dietitian, I know teenagers need nutrient-packed foods to fuel their growth spurts and active schedules. But as a mom, I know teens have their own ideas of what a tasty lunch is. So I rounded up some healthy, teenager-approved lunch inspiration for you.

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4 Must-Haves for a Healthy Lunch for Teens

Let’s be real: Your idea of a healthy lunch may not always look like your teen’s. And that’s okay. There’s room for occasional drive-thru burgers or scarfed-down tacos at lunchtime.

But what they eat at meals matters. Diet quality is lowest among those ages 14-18, according to the most recent Dietary Guidelines For Americans. That means teenagers are at risk for not getting the nutrients they need.

But before we can get to the best healthy lunch ideas for teens, we need to sync up on realistic expectations for what “healthy” means for your teenager’s lunch options.

When you or your teen are trying to pull together a healthy lunch, make sure to follow these four guidelines:

1. Include foods that leave them full and satisfied: When you include protein and fat, that will help your teen’s lunch have staying power. Because the last thing you want is for your teenager to get home from school ravenous and snacking right before dinner. Healthy proteins include eggs, beans, chicken or turkey, edamame, tuna, quinoa, and more. For healthy fats, look to nuts, nut butter or SunButter, avocado, cheese, yogurt, and so on.
2. Go for multiple food groups: Some kids (like mine) gravitate to all-starch meals. Nothing wrong with starches like bread and pasta, but a variety of food groups will help your kid get more of the nutrients they need. Try to incorporate something from each of the five food groups if possible: fruits, vegetables, grains, proteins, and dairy. (For more on this, check out How to Feed Your Hungry Teen.)
3. Add fruits and vegetables: They’ve got fiber plus important vitamins and minerals, like vitamin A and potassium. Most kids (and adults!) don’t get enough produce. Lunch is a great way to help kids (and adults!) get more. Most teens love fruit because it’s sweet, so that isn’t typically a hard sell. But here are the most teen-friendly veggies: baby carrots, steamed broccoli, sliced cucumber, edamame, and sweet bell peppers.
4. Aim for portions that are right-sized: Every kid is different. Every day is different. Trust your kid to eat the amount they need. Avoid restricting or limiting their food – and also pushing them to eat more. When you try to control how much your child eats, that can contribute to unhealthy feelings around food that could lead to disordered eating down the road.

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Packing lunches? Get 50+ Lunch Box Ideas For Teens

30+ Healthy Lunch Ideas For Teens That You Can Feel Good About

Ready for tried-and-true healthy lunch ideas that your teen will actually enjoy? These are all lunches that have gotten the seal of approval from my own two teens or teens in the Real Mom Nutrition community.

Hot Lunch Ideas For Teens

If your teen is at home or somewhere with access to a toaster oven, microwave, or oven, these are the best healthy lunch ideas for teens.

1. Pizza Bagel or French Bread Pizza

Top a sliced bagel or sliced baguette with pizza sauce, cheese, and your teen’s favorite toppings, then heat under the broiler or in the toaster oven. To add a serving of fruit and veggies, keep pizza toppings like mushrooms, green peppers, or sun-dried tomatoes on hand for your teen’s lunches.

• School-friendly? No

3. Dinner Leftovers

Put leftovers in single-portion glass containers your teen can reheat in the microwave for lunch.

• School-friendly? Yes, if a microwave is available

5. Scrambled Egg Muffins

Make these Scrambled Egg Muffins with your favorite protein and veggie, then store the leftovers in the fridge to use the rest of the week.

• School-friendly? Yes

Go to Recipe

See Also

55 No Heat Lunch Ideas Organized by Category | The Lunch Box LadiesLadies Luncheon Recipes You'll LoveHow To Plan a Successful Lunch and Learn ProgramBest Luncheon Menu Ideas: 17+ Tasty Recipes For Hosting Group Lunches

7. Pesto Pasta

This Lunchbox Pesto Tortellini is made with kale, walnuts, and spinach. Bonus: You can make this ahead of time and refrigerate or freeze for later. Add cherry tomatoes for extra nutrients.

• School-friendly? Yes, packed in a thermos

Go to Recipe

9. Quesadillas

Make this healthy lunch for teens with tortillas, cheese, refried beans, roasted vegetables, leftover roast chicken, and so on.

• School-friendly? Yes, served cold

11. Burrito

You can look for pre-packaged burritos in the frozen aisle at the grocery store, or you can make these Homemade Beef Burritos ahead of time and freeze them.

• School-friendly? Yes, if a microwave is available

Go to Recipe

13. Avocado Toast

Avocados provide healthy fats, and you can add a fried egg on top for extra protein.

• School-friendly? No

15. Oatmeal

It’s not just for breakfast! Add in fruit and nuts for extra nutrients.

• School-friendly? Yes, packed in a thermos

See Also

Healthy School Lunch Ideas for Teens

16. Nuggets

Chicken nuggets are a sure thing for lots of teens, but here are a few meatless options they may love too: My Tofu Nuggets are made crispy in the air fryer. My Veggie Nuggets are made on the stovetop. And Broccoli + Cauliflower Bites are baked in a mini muffin tin. Serve all of them with ketchup, honey mustard, or another favorite dip.

• School-friendly? Yes, cold or microwaved

17. Egg in a Hole

Make an Egg in a Hole or just whip up a batch of scrambled eggs.

• School-friendly? No

18. Meatball Subs

Prep a batch of the meatballs–traditional or vegetarian–and have sub or hoagie buns plus cheese on hand. Here’s my easy Meatball Sub recipe.

• School-friendly? No

Go to Recipe

19. Pepperoni Rolls

Those frozen pizza rolls that teens gobble up? These are a homemade version that’s way better. Customize the fillings your kid likes best and serve them warm with pizza sauce for dipping or cold in a lunchbox.

• School-friendly? Yes, cold or microwaved

Go to Recipe

Cold Lunch Ideas For Teens

When your teenager needs to pack a healthy lunch to go, here are the best healthy lunches for teens. These lunch ideas are perfect for packed boxes.

20. Snack Plate

One of the best ways to get your teen eating more fruits and veggies is to pair them with protein on a snack platter. Here are my three favorite kid-friendly snack platter options. Transform a snack plate to a packed lunch with a divided lunch container like EasyLunchboxes or Lunchbots divided containers.

• School-friendly? Yes, packed in a divided container.

Go to Recipe

22. Hummus + Pita + Vegetables

Make my homemade hummus here, then pair it with pita bread and dipping veggies like carrots and cucumbers.

• School-friendly? Yes

Go to Recipe

24. Smoothie Bowl

Make this Chocolate Peanut Butter Cereal Smoothie Bowl for a delicious lunch packed with protein and a serving of fruit.

• School-friendly? Yes, packed in a thermos. Pack toppings separately.

Go to Recipe

26. Sushi

Grab some from the grocery or make your own with this simple recipe. Add a side of edamame for extra protein and staying power.

• School-friendly? Yes

Go to Recipe

28. Pinwheels

If your kid doesn’t like traditional sandwiches, put their favorite fillings on a tortilla, roll up, then cut into slices. Try these , which my kids love hot or cold.

• School-friendly? Yes

Go to Recipe

Want Your Teen to Eat More Fruits and Veggies?

Healthy lunches for teens should include fruits and veggies, but sometimes teenagers overlook these items or think they’re a hassle to pack. So let’s make it easy. Here are a few practical tips for encouraging your teen to include healthy fruits and veggies in their lunch:

• Make a fruit smoothie (or assemble smoothie packets so it’s easy for them to make one quickly)
• Put lettuce and tomato on sandwiches
• Include edamame on a snack plate or as a side
• Have lunch with a side salad or cup of vegetable soup
• Add a side of chips and salsa or guacamole
• Stock individual fruit cups and unsweetened applesauce they can grab
• Keep no-prep fruit on hand so they can wash and go, like blueberries, raspberries, and strawberries
• Pair apples and bananas with a packet of nut butter or SunButter
• Suggest adding sliced apple to a grilled cheese or fresh spinach to scrambled eggs

Frequently Asked Questions About Healthy Lunches for Teens

Below, you’ll find the answers to the most common questions parents have when it comes to healthy lunches for teens:

• Kids’ lunchboxes seem like they’re for little kids. What are the best lunchboxes or containers for teens? Go to answer
• My teenager is a picky eater. What are the best lunch ideas for a picky teenager? Go to answer
• I always keep supplies on hand for healthy lunches for my teenager, but instead they end up packing chips, cookies, and PBJs. What can I do? Go to answer
• I do my best to pack a healthy school lunch for my teen, but when they get home, they say they’re starving! Then they snack on not-so-healthy food before dinner. Go to answer
• My teen’s really excited about the hot healthy lunches in this post, but she wants to bring them to school. Is there a way to pack those hot lunches for school and have them stay warm? Go to answer
• What are some healthy dessert ideas for my teen’s lunches? Go to answer
• My teen is a vegetarian and gets tired of always eating veggie burgers. Do you have any healthy lunch ideas for teens with non-animal protein? Go to answer
• What about if you have a teen playing sports? What are some healthy lunches for teen athletes? Go to answer

Kids’ lunchboxes seem like they’re for little kids. What are the best lunchboxes or containers for teens?

EasyLunchboxes are durable, ideal for keeping foods separated, and don’t feel baby-ish. They’re also available in this oval shape. Lunchbots are another simple option for divided containers. They’re stainless steel and come in a variety of sizes and configurations.

My teenager is a picky eater. What are the best lunch ideas for a picky teenager?

Most kids don’t have a lot of time or patience for lunch at school—it’s a key social time with friends! This isn’t the place for new recipes or foods (save those for snacks and meals at home). Picky teens will feel best when their lunch looks and tastes familiar. Show your kids this list and have them select what looks and sounds good to them.

I always keep supplies on hand for healthy lunches for my teenager, but instead they end up packing chips, cookies, and PBJs. What can I do?

Talk with your teen about how a variety of foods and nutrients will help them have energy, concentrate in class, and feel good overall. You can also assemble these lunch packing stations together that make healthy choices easy to grab and pack.

I do my best to pack a healthy school lunch for my teen, but when they get home, they say they’re starving! Then they snack on not-so-healthy food before dinner.

Teens need a lot of food to fuel all their growth, development, and activity. Many of these lunch ideas also double as hearty snacks. The key is to make them easy to grab and eat. Another solution my kids love is the Snack Platter mentioned above, which is simply a variety of foods on a plate or tray.

My teen’s really excited about the hot healthy lunches in this post, but she wants to bring them to school. Is there a way to pack those hot lunches for school and have them stay warm?

Ask your teen if their school provides microwaves in the cafeteria to heat their lunch. If not, soup and pasta transport well in a thermos. We’ve tried a lot of them over the years and have had the best luck with the Thermos Funtainer and the Mira Lunch Food Jar.

What are some healthy dessert ideas for my teen’s lunches?

There’s nothing wrong with a piece of chocolate or a homemade cookie in a lunch box! If you’re looking for a dessert with a little extra nutrition, try my Peanut Butter Quinoa Bars, SunButter Cookies, or Chocolate Tofu Pudding (which my teen actually loves!)

My teen is a vegetarian and gets tired of always eating veggie burgers. Do you have any healthy lunch ideas for teens with non-animal protein?

Hard-boiled eggs, cheese, yogurt, nuts and seeds, beans, and even pasta can provide vegetarian kids with protein. Keep in mind that all kinds of foods contain protein. Here are 50 non-meat protein ideas for lunchboxes.

What about if you have a teen playing sports? What are some healthy lunches for teen athletes?

Teen athletes typically need more food because they’re using more calories for activity. So be sure you’re asking them if the portions are right—or better yet, have them pack their own lunches so they’re getting what they need. Also, be sure their lunches contain plenty of carbohydrates for short- and long-term energy, such as bread, crackers, fruit, yogurt, and milk. Have them toss a few snacks in their gym bag too—here are ideas for Sports Snacks For Kids.

More Ideas for Feeding Your Teen

• 100+ Snacks For Teens Who Are Always Hungry
• How to Help Your Teenager With Picky Eating