5 Back-to-School Allergy-Friendly Lunch Recipes to Get Your Kids Through The Day

Summer is officially over and the school bells are chiming! With your already busy mornings occupied by getting everyone ready for school, and your busy nights spent getting everyone ready for bed, the last thing you need is the stress of creating a safe, tasty, and allergy-friendly lunch for your kids looming over you as well. Which is why we’ve compiled 5 lunch ideas that are not only tasty and safe, but easy to duplicate for 1, 2, 3, or even 5 kids. So all you have to remember to do is put their lunchbox in their bag! Read on for the 5 lunch boxes we’ll be making this school season. 

Avocado Chicken Salad with Gluten-Free Crackers

Serve with raspberries, baby carrots, and an allergy friendly treat like Enjoy Life chocolate morsels.

Recipe for Avocado Chicken Salad:

Ingredients:

• 2 cups shredded chicken
• 1 avocado
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 tsp lime juice
• 1 tsp fresh cilantro
• ¼-½  cup (depending on taste) mayo (make sure it’s corn-derivative free!)

Instructions: 

1. Simply mix all the ingredients together in a bowl, and voila!

Gluten-free Pasta with Meat Sauce

Serve with baby zucchini sticks, dairy-free ranch, pear slices (squeeze some lemon on top to prevent browning), & allergy-friendly Pumpkin Chocolate Muffins.

Recipe for Gluten-free Pasta with Meat Sauce

Ingredients: 

• 1 lb. ground beef 90/10
• 3 tablespoons olive oil
• 1 medium to small sized onion diced
• 2 cloves garlic minced
• 1 1/2 cups diced carrot
• 3 15 oz. cans tomato sauce diced tomatoes or a combo of the two
• 1 can tomato paste
• 1 cup cold water
• 1 tablespoon basil
• 1/2 tablespoon oregano
• 1 tablespoon brown sugar
• 2 small bay leaves or 1 large
• salt & pepper to taste
• 1 lb. gluten free pasta (penne is a good shape!)
• grated parmesan cheese optional

Instructions:

1. In a big skillet with tall sides (or pot), cook ground beef until it browns, breaking it apart as it cooks. Afterward, you may choose to drain the meat and rinse it with hot water. Next, wipe the hot skillet clean and return it to the heat.
2. Saute onions, garlic, and carrot in olive oil until they become tender, which should take about 5-7 minutes. Reintroduce the cooked meat into the pan along with cans of tomato sauce, diced tomatoes, tomato paste, water, and the specified spices.
3. Stir the mixture, then reduce the heat to medium-low, and cover it. Let it cook, stirring occasionally, for a period of 1-4 hours. If the sauce appears to be thickening too much, you can add more water as needed.
4. When you're ready to serve, bring a large pot of water to a boil. Season the boiling water with salt and cook the pasta according to the package instructions. After draining, toss the pasta with the sauce and garnish with Parmesan cheese if desired.
5. Now set some aside for your kiddos to have lunch the next day, and enjoy the rest for dinner!

• Note: Can swap meat sauce for a simple tomato sauce.

 

Pumpkin Chocolate Muffins

Recipe for Pumpkin Chocolate Muffins

Ingredients:

• 3/4 cup old-fashioned oats
• 1/4 cup cacao powder
• 3/4 cup pumpkin puree
• 2 tablespoons olive oil (or coconut)
• 1 large egg
• 1/2 cup maple syrup
• 1 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1 teaspoon baking powder (make sure it’s corn-free)
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 cup + 2 tablespoons mini chocolate chips divided (Enjoy Life is a great option)

Instructions:

1. Preheat your oven to 350°F and prepare a mini muffin tin with liners.
2. Begin by pulsing the oats in a blender for about 30 seconds to create a coarse oat flour, as it doesn't need to be perfectly even.
3. Now, add the cacao powder, pumpkin puree, oil, egg, maple syrup, cinnamon, and vanilla extract to the blender. Blend for 30-60 seconds until you achieve a smooth mixture.
4. Next, incorporate the baking powder, baking soda, and salt into the blender, pulsing on low for 20 seconds.
5. Stir in 1/4 cup of chocolate chips using a spatula.
6. Fill the muffin liners about 3/4 full with the muffin batter, then sprinkle the tops with the remaining chocolate chips.
7. Bake for 10-12 minutes until the muffins are slightly browned and set.
8. Once they've cooled completely, you can serve them

 

Chicken Nuggets (gluten & dairy-free) 

Serve with raw sugar snap peas (or green beans), cuties (clementines), apple slices, and allergy-friendly chocolate chips.  

Banana Chocolate Chip Waffles

Serve with Scrambled Eggs, baby carrots, and cubed pears with pomegranate seeds.

Recipe for Banana Chocolate Chip Waffles

Ingredients: 

• 1 ½ cup all-purpose flour
• 2 tablespoons packed brown sugar
• 1 tablespoon baking powder
• ½ teaspoon salt
• ½ teaspoon cinnamon
• 1 cup milk (can swap with dairy-free milks)
• 1 large egg
• 2 tablespoons vegetable oil (we use olive oil)
• ½ teaspoon vanilla extract (make sure it’s corn-free)
• 2 very ripe bananas mashed (about 1 cup)
• ½ cup mini chocolate chips

Instructions:

1. Whisk flour, brown sugar, baking powder, salt, and cinnamon in a large bowl.
2. Whisk milk, egg, oil, and vanilla in a separate bowl. Add wet ingredients to dry. 
3. Add bananas, and then stir until combined. Add in chocolate chips.
4. Spray pan or griddle with cooking spray. Drop desired amount of pancake batter onto hot pan. Cook until small bubbles form then flip until a light golden brown.
5. Serve plain, with yogurt or with maple syrup.
6. Side note: these pancakes are freezer-friendly and can be reheated in the microwave. To freeze them, let the pancakes cool completely. Arrange them on a parchment-lined baking sheet and quick-freeze for 10 minutes to prevent sticking. After flash freezing, transfer the pancakes to a freezer-safe bag or airtight container.

Homemade Allergy-friendly Lunchables 

Serve with cucumber slices, clementine slices, chips, and allergy-friendly chocolate chips. 

Recipe for Homemade Lunchables

Ingredients:

• Cheese (dairy-free or regular)
• Sliced Homemade Turkey Breast or Chicken
• Prosciutto or Pepperoni Slices
• (Gluten-Free) Crackers
• Cupcake liners

Instructions:

1. Cube the cheese and roll up the turkey
2. Take 4 cupcake lines, and fill each with a different ingredients
3. It’s as easy as that! Feel free to swap things in based on what your kiddo loves!  

As the school year kicks off, the last thing you need is the added stress of preparing safe, delicious, and allergy-friendly lunches for your kids. That's why we've provided you with five easy-to-make lunch ideas that are not only tasty but also suitable for kids with allergies, including: an avocado chicken salad, gluten-free pasta with meat sauce, chicken nuggets, cream cheese & jam pancake sandwiches, and homemade lunchables.These recipes will simplify your busy mornings and ensure your little ones have a satisfying and safe lunch at school.