August 25, 2023
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Grab one of these high-protein school lunch ideas to keep kids full and provide lots of nutrition in a meal.
Below you’ll find lunches containing 15g, 20g, 25g, and 30g of protein, with the amounts noted plus tips for keeping your packed meals fresh for hours!
How Much Protein Do Kids Need Each Day?
The traditional minimum recommended protein requirements for children are 0.85g per kg on average; but research shows that how much quality protein kids need daily can vary by physical activity, age, height, and weight and that a better minimum calculation is closer to 1.55g per kg. Calculate lbs to kg here.
Once you know how much your child needs, you simply spread out their needs throughout the day.
High Protein School Lunches 30g+ Per Serving
Below you’ll find healthy lunch ideas high in protein, each containing 30 grams per meal. Make sure to click through to learn how to pack each lunch and keep it fresh for hours!
BBQ Chicken Wrap
Make this BBQ Chicken Wrap and enjoy a healthy, high-protein meal that’s perfect for lunch!Protein: 31 grams per wrap
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Healthy Curried Chicken Salad Wrap
Delicious curried chicken inside a tortilla is everything you need to pack a filling meal for school!Protein: 35 grams per wrap
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Chicken Caesar Wrap
Everything you love from the classic chicken Caesar salad wrapped and turned into a tasty satisfying lunch wrap!Protein: 33 grams per wrap
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Chicken Avocado Wrap
Chicken and avocado come together in this epic high-protein wrap kids will ask for on repeat!Protein: 32 grams per wrap
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Turkey Hard Boiled Egg Sandwich
This epic turkey hard-boiled egg triple decker sandwich is one for the books! Filling, delicious, and super simple protein-rich lunch.Protein: 34 grams per sandwich
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Guacamole and Protein Bento Box
Taste a rainbow of fresh ingredients with this guacamole and protein bento! It's packed with healthy options and is easy to assemble.Protein: 31 grams per lunch
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Grilled Chicken Sandwich with Pesto
This Grilled Chicken Pesto Sandwich is a gourmet option for your lunchbox: buttery and toasty bread filled with chicken is always a winner!Protein: 33 grams per sandwich
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Leftover Chicken Lunchbox for Teens
This high-protein leftover chicken lunchbox for teens offers a variety of fresh ingredients in a colorful bento!Protein, 36 grams per lunch
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Spinach Egg Cups for School
Turn spinach into an appealing protein-rich lunch with these cheesy egg cups!Protein: 16 grams per serving
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Easy Chicken Apple Grilled Sandwich
Try this chicken apple-grilled sandwich for an epic lunch! The crispy apple and melted cheese flavors taste incredible between toasted bread.Protein: 38 grams per sandwich
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Teriyaki Chicken Lunch Bowls
Looking to make your favorite takeout recipe at home? These Teriyaki Chicken Lunch Bowls are quick, delicious, and healthy!Protein: 42.8 grams per lunch
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Buffalo Chicken Salad Lunchbox
Topped with blue cheese, avocado, and homemade Ranch dressing, this low-carb, high-protein chicken salad is everything you need!Protein: 36.9 grams per lunch
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Healthy Chicken Burrito Bowls
Skip the Chipotle line and check out this Chicken Burrito Bowl for a much healthier, rich-protein lunch that’s half the price!Protein: 37 grams per lunch
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Easy Chicken and Rice Lunch Soup
This easy chicken and rice soup recipe is full of veggies, tender rotisserie chicken, and rice. It's the ultimate healthy comfort meal on a cold day.Protein: 31 grams per serving
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Healthy Bell Pepper Nachos
These Bell Pepper Nachos are loaded with all the toppings and flavors we love in regular nachos and much healthier!Protein: 40 grams per serving
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Grilled Tuna Melt Sandwich
Lunch game changer alert! This grilled tuna melt sandwich is crispy on the outside and everything you love on the inside.Protein: 37 grams per sandwich
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Philly Grilled Cheese Sandwich
This sandwich gives steak-night leftovers an encore or, it can be made quickly with deli roast beef! The way the ingredients melt together is going to rock your lunches world.Protein: 35 grams per sandwich
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Cheesy Buffalo Chicken Quesadilla Lunchbox
Grab some tortillas, and let me show you how to assemble and pack these buffalo chicken quesadillas for an incredible high-protein lunch!Protein: 31 grams per lunch
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Lunch Box Burrito Bowls
Make these lunchbox burrito bowls at home with fresh ingredients and your favorite taco night toppings for the ultimate healthy school lunch!Protein: 31.1 grams per lunch
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DIY “Lunchables” Nachos
This high-protein lunchbox with chicken, veggies, nachos, and cheese makes a balanced meal that feels like snacking!Protein: 36 grams per lunch
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School Lunch Ideas with 25g+ of Protein
Below you’ll find healthy lunch ideas high in protein, each containing 25 grams per meal. Make sure to click through to learn how to pack each lunch and keep it fresh for hours!
Bacon & Chicken Ranch Wrap
This wrap is an easy lunch idea packed with protein and delicious flavors of smoky bacon, chicken, and ranch dressing.Protein: 26 grams per wrap
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Lasagna Thermos Lunch
Making lasagna has never been so easy! With this recipe, enjoy an epic lasagna thermos lunch packed with nutrition and goodness.Protein: 28 grams per lunch
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Creamy Chicken Salad with Greens
Pack this creamy chicken salad with greens for a fresh, delicious, and protein-rich lunch idea!Protein: 27.2 grams per lunch
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Easy Ham, Cheese, and Tomato Skewers
These ham, cheese, and tomato skewers offer a variety of fresh ingredients in a fun and interactive lunch your kids will love.Protein: 24 grams per serving
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Healthy Chicken Salad Quesadilla
Turn those leftover tortillas into these chicken salad quesadillas for a healthy lunch idea for kids!Protein: 26.5 grams per serving
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Egg Roll in a Bowl Quick & Easy
You need to try this low-carb, rich-protein egg roll in a bowl: It's super quick to make and sure to fill you up!Protein: 28 grams per serving
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Taco Grilled Cheese Sandwich
You're going to melt for this high-protein lunch made with all you love in a taco between 2 slices of gooey cheese and buttery, toasted bread!Protein: 26 grams per sandwich
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Santa Fe Chicken Salad Lunchbox
This Santa Fe Chicken Salad is loaded with fresh ingredients and easy to prep ahead for a healthy, protein-packed lunch.Protein: 27.7 grams per salad
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Hard-Boiled Egg & Turkey Protein Bistro Box
This hard-boiled egg and turkey bento is a protein-rich lunch that’s very satisfying to eat!Protein: 29 grams per lunch
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Rotisserie Chicken Wrap
Easy wraps packed with the flavor of tender chicken, creamy ranch, and crisp lettuce. You know you want one! Protein: 27 grams per wrap
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School Lunches with 20g+ of Protein Per Serving
Below you’ll find healthy lunch ideas high in protein, each containing 20 grams per meal. Make sure to click through to learn how to pack each lunch and keep it fresh for hours!
Tzatziki Dipping Bento
Assemble this protein-rich lunch in minutes and make veggies more fun to eat by adding Tzatziki dip to your bento!Protein: 23 grams per lunch
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Turkey Pita Sandwich
This turkey pita sandwich is a tasty and satiating lunch idea packed with lean protein and fresh veggies!Protein: 23 grams per sandwich
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Easy Reuben Pinwheels
These Reuben Pinwheels have all the classic sandwich flavors in a kid-friendly school lunch!Protein: 23 grams per serving
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Egg Salad Sandwich for School
Fill a sandwich with the perfect egg salad recipe and you get a high-protein lunchbox kids will devour!Protein: 22.2 grams per sandwich
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Southwest Quinoa Salad
Mix some nutritious, protein-packed quinoa with veggies and delicious Mexican spices in this vegetarian meal you can enjoy at dinner and use the leftovers for lunch!Protein: 24.5 grams per salad
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Turkey Club Wrap
Deli turkey, hard-boiled eggs, cheese, and Homemade Ranch make this Club Turkey Wrap a hit for school and office lunches. Protein: 24 grams per wrap
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Salmon Nicoise Salad Lunchbox
This protein-packed salmon nicoise salad makes a healthy and impressive meal that packs into an easy, satisfying lunch for kids or adults.Protein: 24.9 grams per salad
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Healthy Homemade Chicken Nuggets
Homemade chicken nuggets that compare to that of the frozen ones? Your kids are going to love these healthy nuggets for lunch!Protein: 22.9 grams per serving
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DIY Taco Lunchables
These DIY Taco Lunchables are the perfect quick lunch to make with taco night leftovers.Protein: 21 grams per lunch
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Ham & Cheese Sub Sandwich
A homemade version of the Lunchables classic sub sandwich made with better ingredients and easy to assemble! Protein: 21 grams per sandwich
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Easy Homemade Lunchables Pizza
Made with real and wholesome ingredients, this is a lunch that your kid will enjoy assembling and eating.Protein: 24 grams per lunch
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Lunch Ideas with 15g+ of Protein Per Serving
Below you’ll find healthy lunch ideas high in protein, each containing 15 grams per meal. Make sure to click through to learn how to pack each lunch and keep it fresh for hours!
Turkey & Cheese Sushi on a Stick
Try this turkey and cheese sushi on a stick for a fun way to pack the usual sandwich. It's easy to prep and perfect for kids who don't like crust!Protein: 17 grams per serving
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Spinach Turkey Wraps with Hummus
This spinach turkey wrap is a healthy five-minute lunch idea packed with creamy hummus, fresh veggies, and protein!Protein: 15 grams per wrap
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Tasty Peanut Butter Banana Sandwich
Up your lunch game with this epic peanut butter banana sandwich that's super quick to make.Protein: 15 grams per sandwich
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Crunchy Ham & Cheese Pinwheels
Make these crunchy ham and cheese pinwheels for a quick lunch idea that tastes amazing!Protein: 19 grams per serving
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Salami Bento Box with Pears
A tasty bento filled with protein, juicy pears and crunchy snacks kids love!Protein: 17 grams per lunch
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Turkey Pasta Salad with Tomatoes
Whip up this easy pasta salad with tomatoes and turkey for a quick and kid-favorite lunch idea!Protein: 16 grams per salad
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Hawaiian Grilled Cheese Sandwich
Tangy pineapple, savory ham, and gooey cheese are all stacked between 2 thick slices of bread. An epic rich-protein lunch idea!Protein: 16 grams per sandwich
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Kid-Friendly Mashed Chickpea Salad Sandwich
I'll show you how to turn that can of chickpeas into a nutritious and yummy lunch with this mashed chickpea salad sandwich recipe!Protein: 16 grams per sandwich
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Hawaiian Ham and Cheese Sliders
These Hawaiian ham and cheese sliders will be a quick and healthy lunch idea your kids will love!Protein: 16 grams per lunch
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Turkey Club Sandwich
This turkey club is an extra-tasty grilled sandwich packed with fresh ingredients and protein.Protein: 15 grams per sandwich
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Protein & Fruit Bento Box
This protein bento box for kids offers a little bit of everything and is a snack lover's paradise you can pack for lunch!Protein: 19 grams per lunch
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Canned Salmon Salad Lunch
Refresh your lunch with this Canned Salmon Salad! This delicious recipe is packed with all things good like protein, omega-3's, vitamin D and flavor!Protein: 17 grams per salad
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Avocado Egg Salad Sandwich
This Avocado Egg Salad with Greek yogurt is a delicious lunch and full of healthy fats and protein. It's perfect served in a wrap or sandwich. Protein: 16 grams per sandwich
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Taco Egg Cup Breakfast Bento
Made with eggs, cheese, and your choice of taco toppings, these egg cups are high in protein, easy to whip up and work great for breakfast on the go or healthy lunch.Protein: 15.8 grams per serving
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Cobb Pasta Salad School Lunch
Loaded with bacon, ham, turkey, cheese, avocado, and tomatoes, this Cobb Pasta Salad is a perfect idea for packed lunches or picnics.Protein: 18 grams per salad
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Egg Salad Without Mayo
Need a no-mayo egg salad that is delicious and easy to make? Check out this healthy high-protein recipe!Protein: 15.1 grams per serving
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Spinach Bacon Mini Quiches
These spinach and bacon mini quiches are a great grain free lunch idea kids (and adults) will love! Easy to make and perfectly portable.Protein: 15 grams per serving
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Ham and Cheese Egg Muffins
These mini quiches are a fun lunch idea packed with nutrition and real ingredients!Protein: 15.2 grams per serving
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Zesty Mini Quiches
Add variety and fun to the school lunchbox with these easy zesty mini quiches you can prep ahead.Protein: 16.6 grams per serving
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Chicken and Hummus Bistro Box
Pack this chicken and hummus bento box for a quick Mediterranean-inspired lunch!Protein: 17 grams per lunch
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Black Bean Lunchbox Taquitos
These baked lunchbox taquitos are filled with cheesy black beans and make an incredible packed lunch idea!Protein: 14 grams per serving
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Turkey Pepperoni Sandwich
This Turkey Pepperoni Sandwich is an incredible lunch idea stacked with layers of fresh tomato, crunchy lettuce, and deli cuts.Protein: 14 grams per sandwich
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Egg Salad Stuffed Tomato
Try this egg salad stuffed tomato for a new and healthy lunch idea that's easy to assemble. Protein: 14.8 Grams per serving
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Easy Egg Salad Wrap
A hand-held lunch everyone loves? These protein-packed egg salad wraps make a terrific lunch in can prepare in no time!Protein: 14 grams per wrap
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High-Protein Pepperoni Pizza Egg Cups
Choose your child’s favorite pizza toppings and make these tasty rich-protein mini quiches!Protein: 14.3 grams per serving
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High-Protein Ingredients for School Lunches
If your child prefers bento-style lunches that come together by filling the lunchbox with fresh fruit, veggies, dips, and protein-rich food, this list of ingredients will help you add more protein to school lunches.
Add one or more of these to the lunch:
- Hard-Boiled Eggs: 6g
- Almonds: 15g per half cup
- String Cheese: 6g
- Greek Yogurt cup: 13g
- Hummus: 2g per 2 tablespoons
- Cheddar cheese cubes: 6g per ounce
- Sunflower seeds: 19g per half cup
- Peanut butter: 8g per 2 tablespoons
- Quinoa: 4g per half cup
- Edamame: 9g per cup
- Cottage cheese: 12g per half cup
- Pepperoni slices: 6g per 14 slices
- Avocado: 2g
- Clif Kid Zbars with Protein: 5g per bar
- Go Macro Kids Bars: 4g per bar
Have all the lunch ideas on hand with this resource!
101 Packed Lunches eBook
All my best kid-friendly lunches from over a decade of creating meal plans. Add some variety to your child’s lunchbox with these epic lunches, plus receive my Pack Meals Like a Pro ebook, free with purchase!
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