bento box
 
As parents, we all know how important it is to pack healthy and delicious lunches for our kids, but getting them to eat their vegetables or try new foods can be a challenge.
 
That’s where the bento box comes in! Inspired by Japanese cuisine, bento boxes are perfect for packing a variety of nutritious and tasty foods in one compact, easy-to-carry meal. Not only are they convenient, but they also allow you to get creative with different flavours, textures, and colours—making lunchtime exciting for kids.
 
In this blog, we’ll show you how to make healthy bento box lunches for kids that are both fun and nutritious. These simple and easy bento box recipes are sure to make your kids look forward to their meals every day!
 

1. Veggie-Packed Sushi Rolls

veg sushi roll

Sushi isn’t just for adults—it’s a fun and healthy addition to any bento box for kids. You can easily make veggie-packed sushi rolls with cooked rice, nori (seaweed sheets), and a variety of healthy fillings like cucumber, avocado, and carrots. For a protein boost, you can also add a small amount of grilled chicken or scrambled egg.

Ingredients:

Instructions:

  1. Cook sushi rice according to package instructions and let it cool slightly.
  2. Lay a nori sheet on a bamboo sushi mat. Spread a thin layer of rice over the nori.
  3. Place the vegetables (and chicken or egg, if desired) in a line at the centre of the rice.
  4. Roll the sushi tightly, then slice into bite-sized pieces.
  5. Pack the sushi rolls in the bento box and add a small container of soy sauce for dipping.

 

2. Mini Rice Balls (Onigiri)

onigir rice balls

Onigiri are Japanese rice balls that are easy to make and great for kids. These simple, hand-held snacks are made with cooked rice, a little salt, and your choice of fillings. For an extra treat, try filling them with some sweet or savoury ingredients like tuna, salmon, or pickled vegetables.

Ingredients:

  • 1 cup cooked rice
  • 1 tsp salt
  • 1 tbsp sesame seeds
  • Optional fillings: tuna, pickled plums, or cooked chicken

Instructions:

  1. Wet your hands with water and a little salt to prevent the rice from sticking.
  2. Take a small amount of rice and form it into a ball, adding your preferred filling in the centre.
  3. Sprinkle the rice ball with sesame seeds for added flavour.
  4. Pack the rice balls into the bento box, and add a small container of fruit for balance.

 

3. Protein-Packed Egg Muffins

veg muffins

These fluffy egg muffins are the perfect way to add protein to a bento box. Packed with vegetables and eggs, they’re easy to make in advance and store in the fridge. You can customise the muffins with your child’s favourite vegetables like spinach, bell peppers, or tomatoes.

Ingredients:

  • 4 eggs
  • 1/4 cup milk
  • 1/2 cup diced vegetables (bell pepper, spinach, or mushrooms)
  • Salt and pepper to taste
  • Cheese (optional)

Instructions:

  1. Preheat the oven to 180°C (350°F) and grease a muffin tin.
  2. In a bowl, whisk together eggs and milk. Season with salt and pepper.
  3. Pour the egg mixture into muffin tin cups, filling about halfway.
  4. Add diced vegetables and cheese (if using) into each cup.
  5. Bake for 12-15 minutes, or until the eggs are set.
  6. Let them cool before packing them in the bento box.

 

4. Fruit and Veggie Rainbow Skewers

fruit skewer

Get your kids excited about eating healthy with colourful fruit and veggie skewers. These fun, bite-sized skewers can be made with a variety of fruits and vegetables, providing essential vitamins and nutrients. Include fruits like strawberries, grapes, and pineapple, and pair them with veggies like cherry tomatoes, cucumbers, and bell peppers.

Ingredients:

  • 1/2 cup strawberries, halved
  • 1/2 cup grapes
  • 1/2 cup pineapple chunks
  • 1/2 cucumber, sliced
  • 1/2 bell pepper, cut into pieces

Instructions:

  1. Thread the fruits and vegetables onto wooden skewers, alternating between them for a fun colour mix.
  2. Pack the skewers into the bento box with a small container of dip like hummus or yoghurt on the side.
  3. Serve as a refreshing, healthy snack that kids will love.

 

5. Sweet Potato and Chicken Kebab

sweet potato chicken kebab

A bit heartier than other options, sweet potato and chicken kebabs make a great addition to your child’s bento box. You can prepare these in advance and add them to your child’s lunch for a filling and nutritious meal. The sweetness of the potatoes pairs wonderfully with the savoury chicken, creating a balanced dish.

Ingredients:

  • 2 chicken breasts, cubed
  • 2 small sweet potatoes, peeled and cubed
  • Olive oil
  • Salt, pepper, and herbs (like thyme or rosemary)

Instructions:

  1. Preheat the oven to 200°C (400°F).
  2. Toss the chicken and sweet potato cubes with olive oil, salt, pepper, and herbs.
  3. Skewer the chicken and sweet potatoes, alternating between the two.
  4. Bake in the oven for 15-20 minutes, or until cooked through.
  5. Let the kebabs cool slightly before packing them in the bento box.

 

Why Choose Ingredients from Asia Market for Your Bento Box?

Making healthy bento box lunches for kids is easy when you have access to the right ingredients. At Asia Market, we offer a wide selection of fresh vegetables, sauces, rice, and other pantry staples that are perfect for creating balanced and nutritious bento boxes. Whether you're looking for Japanese rice, seaweed sheets, or sesame seeds, we’ve got you covered with the finest ingredients.
 

FAQs About Healthy Bento Box Lunches for Kids

1. Can I prepare these bento box lunches in advance?

Yes! Most of these healthy bento box meals can be prepared the night before and stored in the fridge. Just pack everything in separate containers to keep ingredients fresh.

2. Can I make the bento boxes more fun for kids?

Absolutely! You can use cookie cutters to shape sandwiches, fruits, or rice into fun shapes. Also, try adding colourful picks or containers to make the meal more exciting.

3. How do I keep the bento box cool?

If you’re preparing your bento box in advance, consider adding a small cooler pack to keep the food fresh until lunchtime.

4. Are these bento boxes suitable for picky eaters?

Yes! These recipes are highly customizable, so you can adjust the ingredients to suit your child’s tastes. Try making the onigiri with their favourite fillings or adding extra fruits and veggies to the skewers.

Final Thoughts

Making healthy bento box lunches for kids is a fun and creative way to ensure your little ones are getting the nutrition they need. With these easy-to-follow recipes, you can mix and match flavours, textures, and ingredients to create exciting lunches that your kids will love. Visit Asia Market for all the ingredients you need to make your next bento box a success!
 
Shop for Fresh Ingredients at Asia Market today and start creating healthy, delicious bento box lunches for your kids!