Healthy Kids Sandwiches

Looking for healthy kids sandwiches? Well here are a few your kids will love. Seems kids can eat some of the strangest combinations sometimes. What we might think is gross, will bond well with their taste buds. And you never know, the taste of a peanut butter and pickle sandwich may grow on you!

In order to have a healthy sandwich, you need to start with healthy ingredients. The first ingredient to a healthy sandwich would be the bread you use. Kids are still growing, so they need the foods that contain the most nutrients that will help them to do that.

Choose sprouted grain or whole wheat bread without high fructose corn syrup (HFCS) or anything you can't read. (Unless you've done your homework and know that it's okay). Check labels for jelly, peanut butter, mayo, and other fillings to make sure HFCS isn't included. Choose fresh, local, organic, veggies and fruit when they are available.

Enough about ingredients, here are a few healthy kids sandwiches your kids, or you may want to try out. And if you have some ideas for healthy sandwiches, scroll down and add them using the form below.

Healthy Kids Sandwiches - Recipes

Peanut Butter and Pickle Sandwich

2 slices of your favorite bread

your favorite peanut butter, creamy or crunchy
bread and butter chips, dill, or zesty pickles, sandwich style


Spread peanut butter on both slices of bread. Lay pickle chips or slices evenly on one slice of bread. Top with other slice of bread. Cut in half or into fourths. Enjoy!


Serves 1

Cucumber and Pickle Sandwich

2 slices of your favorite bread
mayonnaise
mustard (optional)
1/2 cucumber, sliced thin
2-3 slices of pickles, sliced the long way, or sandwich style pickles


Lightly toast both pieces of bread. Spread mayonnaise and mustard on both pieces of toast. Layer cucumber first, then pickles, evenly over one slice. Top with remaining slice of toast and cut in half.


Serves 1

These two recipes are only a starting point for healthy kids sandwiches. I'm sure you have come up with many as you try to entice your children to eat meals that are good for them. And when you are sending them off to school with lunch, you hope they will actually eat it and not throw it away or trade it for something less healthy.

The following is a list of options you may want to consider as you plan sandwiches for your little ones.

Creating healthy sandwiches for kids

1. Whole Grain Foundation

Start with whole grain bread, wraps, or pitas. These options provide more fiber and nutrients than their white counterparts, keeping kids fuller for longer and supporting their digestive health. And if you opt for wraps or pitas, your kids may think they're a lot more fun to eat than slices of bread.

2. Protein Power

Include a lean protein source such as turkey, chicken, or tuna. For vegans or vegetarians, options like hummus, refried beans, eggs, or nut butters can be great alternatives. Protein helps build and repair tissues, making it essential for growing children.

3. Load Up on Vegetables

You may be surprised that your child might actually love colorful veggies in their sandwiches. Try including a variety of colorful vegetables like spinach, shredded carrots, cucumbers, or bell peppers. Vegetables are rich in vitamins, minerals, and antioxidants, promoting a strong immune system. Plus, they add a wonderful crunchy texture that kids may enjoy. 

4. Opt for Healthy Fats

Add slices of avocado or a sprinkle of seeds, such as sunflower or pumpkin seeds, for healthy fats. These are crucial for brain development and overall health. Many of us don't realize that these healthy fats are necessary to utilize fat soluble vitamins as well, so be sure to include a few in your child's lunch every day.

5. Creative Spreads

Instead of mayonnaise, try using hummus, tzatziki, or homemade guacamole as spreads. These options are not only nutritious but also enhance the flavor profile of the sandwich. And if your child likes mustard, there are many varieties of this as well.

6. Fruity Twists

For a touch of sweetness, consider adding thin slices of apple, pear, or grapes. Fruit adds natural sweetness and additional nutrients like fiber and vitamin C.  If you're trying to limit your child's access to sugary foods, fresh fruit is a great alternative.

7. Fun and Engaging

Use cookie cutters to shape sandwiches into stars, hearts, or other fun shapes. This can make eating more enjoyable and encourage picky eaters to try new foods. You know your child. If they love visual cues, they will love opening their lunch box just to see what shapes they're getting each day.

8. Involve the Kids

You can spend a little quality time with your children by encouraging them to help build their own sandwiches. Provide them with an assortment of ingredients and let them be creative. This hands-on experience makes them more likely to eat what they've prepared and introduces them to new flavors and textures.

9. Dairy Options

If your child likes cheese, opt for natural cheese slices or low-fat cheese as a calcium-rich addition. Avoid processed cheese products, which can be higher in sodium and additives. And there are many vegan alternatives nowadays, if you'd like to include this in your child's lunch.

10. Mind the Portions

Now that our budgets are being stretched to the limit, be mindful that sandwiches are appropriately sized for your child's age and appetite to prevent waste and promote healthy eating habits. Smaller portions are better than throwing away food or arguing with them about eating all of their food. 

By focusing on the elements above, you can create nutritious and delicious healthy kids sandwiches that will fuel your children's active days while at school and that will also support their overall well-being. 

You may enjoy this site - CopyMethat - I use it to save and organize recipes online. The above link will take you to the community section where I've searched for healthy kids sandwiches. :) Some of the community members are really creative!

More healthy sandwich recipes will be coming soon so bookmark us and keep checking back. In the meanwhile, if you have a few that you'd like to add, use the form below.

A quick word. This page may contain affiliate links. 

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