What’s the secret to packing a nutritious, quick-to-prepare lunchbox that children will eat and enjoy? It’s easy as A, B, C, D, Eggs.
As the children head back to school next week following their week-long break, the routine of early mornings, packed lunches and the school run returns. For the many parents looking for lunchbox inspiration, we recommend including eggs. A balanced lunchbox filled with nutritious options like eggs helps children stay focused, energised, and ready to tackle their day.
why eggs are the perfect lunchbox staple
Eggs are one of nature’s most versatile foods, providing an array of essential nutrients for growing bodies and active minds. They contain high-quality protein, vitamin D, B vitamins, and key minerals like selenium, which are crucial for immunity, energy and concentration for the long school days. They also contain choline, a nutrient critical for brain development and function. This is why including an egg in your child’s lunchbox a few times a week is a great way to keep them fuelled throughout the day.
Eggs are not only nutritious, but also one of the most affordable sources of protein, making them accessible for families countrywide.
lunchbox ideas
Looking for fun way to get eggs into your child’s lunchbox? These simple and creative ideas from The South African Poultry Association will keep lunchtime exciting and nutritious:
- Egg roll-up: scramble eggs with a sprinkle of cheese and some diced veggies, then wrap in a high-fibre wrap. Secure with toothpicks.
- Mini egg muffins: whisk eggs with your champ’s fave veggies. Add leftover chicken or diced ham and bake in a muffin tin for bite-sized egg muffins.
- Egg and avocado sandwich: mash a boiled egg with avocado, spread on wholegrain bread, and cut into fun shapes using cookie cutters.
- Egg pot: pair boiled eggs with veggie sticks like baby carrots and cucumber, wholewheat crackers and a dollop of hummus.
- Curried egg salad pita: mix chopped boiled egg with a little yoghurt and curry powder. Stuff into a pita pocket for a no-mess, delicious lunch.
- Egg sushi rolls: flatten a slice of wholewheat bread, spread with cream cheese, add a thin omelette and roll up tightly before slicing into bite-sized ‘sushi’ pieces.
- Veggie and egg skewers: thread boiled egg halves, cherry tomatoes, cucumber slices and cheese cubes onto small skewers or toothpicks for a fun, colourful lunchbox addition.
- Egg-crusted pizza bites: use whisked eggs as a base in a muffin tin, then top with tomato sauce, cheese and diced veggies before baking.
- Rainbow egg bowls: pack egg-fried rice with a variety of colourful veggies like bell peppers, carrots, and purple cabbage, drizzle with a light soy dressing and finish off with avo.
Try these BLT egg sliders – your children will love them and they’re economical, too.
BLT egg sliders
Makes 8, serves 4 for under R100
Ingredients:
- 8 eggs
- Salt and pepper
- 30ml (2 tbsp) mayonnaise
- 8 small baby gem lettuce leaves
- 8 slices roma tomato
- 8 strips crispy streaky bacon, cut in half
- Ground cumin, to sprinkle.
Method:
- Bring a medium saucepan of water to a boil. Reduce heat to low and gently lower the eggs into the water. Bring to a simmer, close with a lid and time 8 mins.
- Remove the eggs from the water and place into ice water for 3 mins. Crack the eggs all around and peel the shells under running water. Cut the eggs in half lengthwise.
- Season the cut sides of the eggs with salt and pepper. Slice a thin layer off 8 of the egg halves so they don’t move around on a plate. Top each with a small dollop of mayonnaise, lettuce (trim to size of egg), tomato and 2 bacon halves.
- Close with the remaining eggs to create a sandwich. Secure with skewers. Sprinkle with cumin, salt and pepper.
Pack smarter, eat healthier, and make school lunches egg-ceptional!