11 High-Fiber Lunchbox Foods for School

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Whole Grain Wraps

Whole grain wraps are a wholesome and nutritious lunchbox option that offers a delightful combination of flavor and texture while packing in fiber. These wraps are versatile, allowing you to include a variety of fillings that suit individual tastes or dietary preferences. Perfect for both kids and adults, they make a satisfying meal that can be enjoyed at home or on the go.

Instructions:

1. Lay out the whole grain wraps on a clean, flat surface.
2. Spread a generous layer of hummus on each wrap, leaving some space at the edges.
3. Layer sliced turkey or chicken, shredded lettuce, bell peppers, grated carrots, and avocado on top of the hummus.
4. Sprinkle crumbled feta cheese over the fillings and drizzle with olive oil, if desired. Season with salt and pepper.
5. Carefully roll each wrap tightly, starting from one end and tucking in the sides as you go.
6. Slice each wrap in half diagonally and pack them in lunchboxes or serve immediately.

Hummus and Veggie Sticks

Hummus and veggie sticks make for a crunchy, satisfying, and nutritious snack option that is rich in fiber, perfect for lunchboxes or as a quick appetizer. This simple dish pairs homemade or store-bought hummus with a colorful variety of fresh vegetables, providing a wholesome and delicious way to incorporate more veggies into your diet.

Instructions:

1. Prepare the vegetables by washing and cutting them into sticks or bite-sized pieces.
2. Arrange the vegetable sticks on a serving platter or in lunchboxes.
3. Serve the hummus in a small bowl alongside the veggie sticks for dipping. Enjoy fresh!

Oatmeal Energy Bars

Oatmeal energy bars are a convenient and nutritious snack, perfect for lunchboxes or on-the-go energy boosts. Packed with fiber from oats and the added goodness of nuts and dried fruits, these bars are not only satisfying but also a great source of sustained energy for busy days.

Instructions:

1. Preheat your oven to 350°F (175°C) and line an 8×8 inch baking dish with parchment paper.
2. In a large mixing bowl, combine the rolled oats, chopped nuts, dried fruits, ground flaxseed, cinnamon, and salt.
3. In a separate bowl, mix together the honey (or maple syrup), nut butter, and vanilla extract until smooth.
4. Pour the wet mixture into the dry ingredients and stir until everything is well combined.
5. Spread the mixture evenly in the prepared baking dish and press down firmly.
6. Bake in the preheated oven for about 20-25 minutes or until the edges are golden.
7. Allow to cool completely before cutting into bars. Store in an airtight container for up to a week. Enjoy your healthy snack!

Apple Slices With Almond Butter

Apple slices with almond butter present a delicious and nutritious combination that’s perfect for lunchboxes or after-school snacks. This simple dish not only provides the natural sweetness of apples but also the creamy richness of almond butter, making it a great source of fiber and healthy fats. It’s quick to prepare and can be easily customized with various toppings for added flavor.

Instructions:

1. Wash and core the apples, then slice them into wedges or thin rounds.
2. Spread a generous amount of almond butter onto each apple slice.
3. If desired, sprinkle with cinnamon and top with chopped nuts or dried fruit for extra flavor and texture.
4. Serve immediately or pack in a lunchbox for later enjoyment.

Popcorn

Popcorn is a fun and versatile snack that can easily be made healthier by incorporating a high-fiber twist. Air-popped popcorn, when seasoned creatively, provides not only a satisfying crunch but also a light and airy base that can be customized to suit various tastes. This recipe highlights a simple yet delicious way to prepare popcorn that is not only fiber-rich but also a delightful addition to lunchboxes or movie nights.

Instructions:

1. Heat a pot over medium heat and add the olive oil, allowing it to warm up for a minute.
2. Add the popcorn kernels to the pot, cover with a lid, and shake gently until popping begins.
3. Once the popping slows down, remove the pot from heat and let it sit for a minute to guarantee all kernels pop.
4. Uncover the pot, season the popcorn with salt, nutritional yeast, dried herbs, or garlic powder as desired, and toss well to combine.
5. Serve immediately or pack in a lunchbox for a crunchy snack on the go.

Chia Seed Pudding

Chia seed pudding is a delicious and nutritious dish that makes for a perfect high-fiber lunchbox item. Loaded with omega-3 fatty acids and fiber, this pudding is not only easy to prepare but also can be customized with various toppings such as fruits, nuts, or granola to enhance both flavor and texture. It’s a great way to enjoy a healthy dessert or snack that keeps you feeling fuller for longer.

Instructions:

1. In a mixing bowl, combine chia seeds, almond milk, honey or maple syrup, and vanilla extract.
2. Whisk the mixture well to prevent clumping and guarantee even distribution of the chia seeds.
3. Cover the bowl and refrigerate for at least 2 hours, or preferably overnight, until the mixture thickens to a pudding-like consistency.
4. Once set, stir the pudding again, and portion it into containers.
5. Top with fresh fruits, nuts, or granola before packing in a lunchbox or enjoying immediately.

Lentil Salad

Lentil salad is a hearty, nutritious dish that’s perfect for a high-fiber lunchbox. Packed with protein and fiber, lentils provide a satisfying base that pairs wonderfully with a variety of colorful vegetables and a zesty dressing. This dish is not only filling, but also versatile, allowing you to use seasonal ingredients or whatever you have on hand.

Instructions:

1. In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red onion, bell pepper, and fresh parsley.
2. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing.
3. Pour the dressing over the lentil salad and toss gently to combine all ingredients.
4. Taste and adjust seasoning if necessary.
5. Pack the salad into individual containers for a convenient and healthy lunchbox option.

Whole Grain Pita Pockets

Whole grain pita pockets are a delicious and nutritious option for a high-fiber lunchbox. They are made from whole grain pita bread, which is rich in fiber and complements a variety of healthy fillings. Pita pockets can be customized to suit your taste, making them ideal for a quick and satisfying meal on the go.

Instructions:

1. Cut each whole grain pita pocket in half to create two pockets.
2. Spread hummus or tzatziki generously inside each pita half.
3. Fill the pockets with sliced cucumber, red bell pepper, shredded carrots, and baby spinach or mixed greens.
4. Sprinkle feta cheese and olives on top if using.
5. Serve immediately or pack in a lunchbox for a high-fiber meal.

Black Bean Quesadillas

Black bean quesadillas are a tasty and high-fiber lunchbox option that combines protein-rich black beans with flavorful cheese and vegetables, all sandwiched between whole-grain tortillas. These quesadillas are easy to make, packed with nutrients, and can be customized with various fillings, making them a perfect choice for a quick and satisfying meal.

Instructions:

1. Heat olive oil in a skillet over medium heat and sauté the diced red onion and bell pepper until softened.
2. Add the drained black beans and corn to the skillet, and cook for a few minutes until heated through. Season with salt and pepper.
3. Place one whole grain tortilla in the skillet and sprinkle half of the shredded cheese over the top.
4. Add the black bean mixture, followed by the remaining cheese, then top with the second tortilla.
5. Cook until the bottom tortilla is golden brown, then carefully flip to cook the other side until golden and the cheese is melted.
6. Remove from heat, slice into wedges, and pack in a lunchbox for a high-fiber meal.

Brown Rice Sushi Rolls

Brown rice sushi rolls are a nutritious and high-fiber option perfect for lunchboxes. These rolls are made with wholesome brown rice, fresh vegetables, and seafood or tofu, providing a deliciously satisfying way to enjoy a healthy meal on the go. They can be easily customized to suit personal tastes and dietary preferences, making them a versatile choice for any lunch.

Instructions:

1. Rinse and cook the brown rice according to package instructions. Once cooked, mix in rice vinegar, sugar, and salt. Allow it to cool.
2. Place a nori sheet on a bamboo sushi mat or a clean surface, shiny side down.
3. Spread a thin layer of brown rice over the nori, leaving a small border at the top.
4. Arrange julienned cucumber, carrot, avocado, and cooked shrimp or tofu in a line on the rice.
5. Using the mat, roll the nori tightly away from you, pressing gently to secure the filling.
6. Slice the roll into bite-sized pieces, sprinkle with sesame seeds if desired, and pack in a lunchbox for a fiber-rich meal.

Trail Mix With Nuts and Dried Fruits

Trail mix with nuts and dried fruits is a delightful and nutritious snack perfect for lunchboxes. This high-fiber treat is not only easy to prepare but also highly customizable. By combining a variety of nuts and dried fruits, you can create a trail mix that satisfies your cravings while providing essential nutrients and energy throughout the day.

Instructions:

1. In a large mixing bowl, combine the mixed nuts, dried cranberries, chopped dried apricots, sunflower seeds, and pumpkin seeds.
2. If desired, add dark chocolate chips and a sprinkle of sea salt.
3. Toss all ingredients together until evenly mixed.
4. Store the trail mix in an airtight container or portion it into small bags for easy grab-and-go snacks.