• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Kidgredients logo

  • recipes
  • shop
  • about
  • collaborate
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
subscribe
search icon
Homepage link
  • recipes
  • shop
  • about
  • collaborate
  • subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    home » Recipes » Lunchbox Recipes

    How to pack a healthy bento lunchbox

    Published: Feb 1, 2018. Modified: Oct 21, 2020By:Kylie·This post may contain affiliate links·

    Jump to Recipe Jump to Video

    This post is sponsored by The New South Wales Department of Education and in collaboration with Mumtastic.

    I’ve made a healthy bento lunchbox with brown rice sushi to show you just how easy a bento lunch is. Bento lunches aren’t all about pinterest perfection, they are about offering a wide selection of healthy options to your kids. Sure, you can cute them up with shaped eggs and vegetables cut into shapes if you have the time and inclination, but it’s not essential.

    howe to pack a healthy bento box

     

    As you can see, this lunchbox packs a healthy food punch! With loads of veggies, cheese, brown rice, tuna, egg for protein and some yummy fruit, there’s something to please everyone - no packaged snacks in sight. Bento lunchboxes help you to ensure your kids are getting everything they need in their lunchbox. They also help as children have small stomachs and prefer to graze all day rather than eat fewer, bigger meals. Offering little selections of each thing mean that kids don’t get bored with eating the same thing.

    healthy bento lunchbox

    We want to make sure that what our kids are eating at school helps them through the day, so fruits, veggies and a good protein hit are key. Research has proven that children with good diets perform better at school, and that foods rich in proteins and omega-3 fatty acids help children concentrate and learn. healthy bento lunchbox

    According to Karen Kingham, consultant dietitian, when it comes to food for the school day, "It's really basic stuff and it's all about getting enough fruit and vegetables, fibre, wholegrains and protein." You can read more of her tips for school food here.

    healthy bento lunchbox

    When making decisions about what to pack in your child’s lunchbox, remember that the fresher and less processed foods are, the better they are for kids. Try to avoid squishy white food as it is low in nutrients and brain fuel. Try to pack as many natural colours as possible in a lunchbox. The more seasonal you can shop, the cheaper your fruit and veggies will be. More wholesome lunchbox ideas here.

    healthy bento lunchbox oranges

    Making sushi with brown rice means it is better for the kids as it is lower GI. I’ve done this one without sushi seasoning, but feel free to add it if you need the authentic flavour. I find if you reduce the water in the rice when cooking, it will be sticky enough for sushi making.

    healthy bento lunchbox ingredients

    Sushi is best made either in the morning or the night before if you have a lunchbox that seals well. Some other options for sushi fillings that we love are: smoked salmon and cream cheese, leftover chicken and avocado, cucumber and avocado, carrot and leftover teriyaki beef or chicken. Sometimes we even make sushi with leftover healthy fried rice.

    healthy bento lunchbox

    Brown rice sushi bento

    Brown rice sushi, quick and easy to make for the lunchbox!
    5 from 1 vote
    Print Pin Rate
    Course: lunchbox
    Cuisine: Modern Australian
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 4 sushi rolls
    Calories: 83kcal
    Author: Kylie
    Prevent your screen from going dark

    Ingredients

    • 1 cup brown rice cooked
    • 4 sheets nori
    • 1 tin of tuna

    Instructions

    • Place some cooked rice in the sushi maker, top with tuna and then more rice.
    • Squish, pop out onto the nori and roll, brushing the end with water to help it stick.

    Recipe video

    Nutrition

    Serving: 1rolls | Calories: 83kcal | Carbohydrates: 12g | Protein: 7g | Fat: 1g | Cholesterol: 10mg | Sodium: 13mg | Fiber: 1g
    Tried this Recipe? Share it Today!Mention @Kidgredients or tag #kidgredients!
    healthy bento lunchbox

    If your kids aren’t a fan of nori, you can make inside out sushi, where the rice ends up on the outside and therefore the taste of the nori isn’t the first thing for them.

     

    Make the sushi together with your kids for a fun after-school activity. Enjoy!

    Read more about how you can encourage your child to eat healthy in the home and at school.

    « Wholesome breakfast pikelets
    Enriched, even better yoghurt dough scrolls »

    Reader Interactions

    Comments

    1. cassy says

      February 01, 2018 at 7:33 pm

      where do I find a sushi maker? New Zealand?

      Reply
      • Kylie says

        February 02, 2018 at 11:42 am

        You should be able to order from Little Bento World.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Kylie! What you see on this blog we eat. No smoke and mirrors, just yummy food your whole family will love.
    Read more about me!

    Easy Weeknight Dinners

    • Chicken Taco Rice
    • Curried sausages, the best way to make them
    • The best ever veggie packed chilli con carne- kid friendly!
    • Mango Chicken Curry

    Popular recipes

    • Beef, Spinach and Ricotta Lasagne
    • Rainbow veggie slice
    • Super simple 3 ingredient scones
    • Super easy 3 ingredient flatbreads, no rising!

    Footer

    ^ back to top

    Policies

    • Privacy Policy
    • Cookies Policy
    • Disclaimer
    • Intellectual Property

    Newsletter

    • Sign up for emails and updates

    Contact

    • About me
    • Contact
    • Services
    • FAQ

    featured in, kidspot, bounty parents, daily mail, mouths of mums, mumtastic, foodgawker, families magazine, haven, the organised housewife, she does this

    Copyright © 2021 Kidgredients

    136 shares
    • 116