6 Quick & Nutritious Tiffin Recipes for Kids



Are you struggling to come up with some school lunch ideas for your child?

You're not alone! As a busy parent, packing tasty yet nutritious tiffin recipes for your little ones can often be a challenging task.

Also, we need to make sure that our kids get the energy and nutrition they need.

So, how do we provide them with the fuel they need to power through their day?

We are sure you must have heard this common saying before: "Healthy eating habits start in childhood, nourishing not just the body, but also laying the foundation for a lifetime of well-being and vitality."

6 Easy Tiffin Recipes for Kids with Nutritional Benefits

Don’t sweat it, we have 6 such recipes that are not only nutritious but also quick to prepare, making them perfect for busy mornings. So, whether your child is a picky eater or an adventurous one, these recipes are sure to satisfy their taste buds while keeping them healthy and energized throughout the day.

1. Moong Dal Chilla: A nutritious and protein-rich breakfast option for kids as it is made with moong dal (split yellow lentils), which is a good source of plant-based protein, fiber, and other essential nutrients. Additionally, this chilla is cooked with Desi Cow Ghee, which adds more flavour, heart healthy & full of energy fats to your kids’ meals.

Ingredients:

• 1 cup moong dal (split yellow lentils)

• 1 onion, finely chopped

• 1 tomato, finely chopped

• 1 green chili, finely chopped

• 1/4 tsp turmeric powder

• 1/4 tsp red chili powder

• 1/4 tsp cumin powder

• Salt to taste

• Water as needed

• A2 desi ghee for cooking

Recipe:

• Rinse the moong dal thoroughly and soak it in water for 2-3 hours.

• Drain the water and blend the soaked moong dal to a fine paste using a blender or mixer-grinder. Add water as needed to make a smooth batter.

• Transfer the batter to a mixing bowl and add finely chopped onion, tomato, and green chili.

• Add turmeric powder, red chili powder, cumin powder, and salt to taste. Mix well.

• Heat a non-stick pan or a griddle on medium heat. Grease it with oil or ghee.

• Pour a ladleful of the batter onto the hot pan and spread it evenly in a circular motion.

• Cook the chilla on medium heat until it turns golden brown on one side.

• Flip the chilla and cook until it turns golden brown on the other side as well.

• Repeat the process for the remaining batter to make more chillas.

• Serve hot with mint chutney, tamarind chutney, or tomato ketchup.

2. Buckwheat Paratha: A gluten-free, nutritious, and wholesome Indian flatbread that is perfect for kids and for those who are gluten intolerant. Buckwheat is a pseudo-grain that is high in protein, fiber, and essential nutrients like magnesium, phosphorus, and potassium. This recipe also includes other healthy ingredients like potato, spices, and Organic Bilona Ghee, making it a healthy and filling meal option. 

Ingredients:

• 1 cup buckwheat flour

• 1/2 cup boiled and mashed potato

• 1/2 tsp cumin powder

• 1/2 tsp coriander powder

• 1/4 tsp turmeric powder

• 1/4 tsp red chili powder

• Salt to taste

• Water as required

• Desi cow ghee for cooking

Recipe:

• In a mixing bowl, combine buckwheat flour, mashed potato, cumin powder, coriander powder, turmeric powder, red chili powder, and salt.

• Mix well and knead the dough with water as required to form a smooth and pliable dough.

• Divide the dough into equal-sized balls.

• Roll each ball into a thin circle on a floured surface.

• Heat a skillet or tawa on medium heat.

• Place the rolled paratha on the hot skillet and cook for a few seconds.

• Flip the paratha and cook the other side.

• Apply ghee on both sides of the paratha and cook until it turns golden brown.

• Remove from heat and serve hot with curd, chutney, or sabzi.

Enjoy your delicious and nutritious Buckwheat Paratha, a perfect gluten-free and healthy tiffin recipes option for kids!

3. Paneer Bhurji: A popular North Indian dish made with crumbled paneer (cottage cheese), vegetables, and spices. It is a simple and delicious vegetarian dish that can be served as a main course or as a side dish.

It is a good source of high-quality protein, calcium, and other essential nutrients that help in the growth and development of bones and muscles. Additionally, the vegetables and spices used in the recipe provide fiber, vitamins, and minerals, making it a well-rounded and healthy meal option.

Ingredients:

• 200g paneer, crumbled

• 1 onion, finely chopped

• 1 tomato, finely chopped

• 1 green chili, finely chopped

• 1/2 tsp cumin seeds

• 1/2 tsp turmeric powder

• 1/2 tsp red chili powder

• 1/2 tsp coriander powder

• Pink salt to taste

• 2 tbsp A2 ghee.

• Fresh coriander leaves for garnishing

Recipe:

• Heat ghee in a pan on medium heat.

• Add cumin seeds and let them splutter.

• Add finely chopped onion and sauté until it turns translucent.

• Add finely chopped tomato and green chili. Cook until the tomato becomes soft and mushy.

• Add turmeric powder, red chili powder, coriander powder, and salt to taste. Mix well.

• Add crumbled paneer to the pan and mix it with the masala. Cook for 2-3 minutes.

• Garnish with fresh coriander leaves.

• Serve hot with roti, paratha, or bread.

• Enjoy your delicious and nutritious Paneer Bhurji!

4. Seed crackers: A healthy and nutritious snack option for kids that are gluten-free and loaded with essential nutrients like fiber, protein, and healthy fats. This recipe is easy to make and includes a variety of seeds we eat that are rich in vitamins and minerals like magnesium, iron, and zinc. These crackers can be enjoyed on their own or with toppings like cheese or your favourite spread.

Ingredients:

• 1/2 cup sunflower seeds

• 1/2 cup pumpkin seeds

• 1/2 cup flax seeds

• 1/2 cup sesame seeds

• 1/2 cup chia seeds

• 1/2 cup water

• 1/4 cup olive oil

• 1/2 tsp Himalayan pink salt

• 1/4 tsp garlic powder (optional)

• 1/4 tsp onion powder (optional)

Recipe:

• Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper.

• In a mixing bowl, combine sunflower seeds, pumpkin seeds, flax seeds, sesame seeds, and chia seeds.

• Add water, olive oil, salt, garlic powder, and onion powder (if using) to the bowl and mix well.

• Let the mixture sit for 10-15 minutes to allow the seeds to absorb the liquid.

• Transfer the mixture onto the prepared baking sheet and spread it evenly.

• Use a rolling pin or your hands to flatten the mixture into a thin layer.

• Score the mixture with a knife or pizza cutter into small squares or rectangles.

• Bake for 20-25 minutes or until the edges are golden brown and the crackers are crispy.

• Remove from the oven and let it cool completely.

• Break the crackers apart along the scored lines and store them in an airtight container.

5. Jaggery & Oats cookies: A healthy and nutritious snack option for kids. These cookies are made with jaggery, oats, whole wheat flour, and other wholesome ingredients that are high in fiber, vitamins, and minerals. Jaggery powder, a natural sweetener made from sugarcane, is a good source of iron and other micronutrients, making it a healthier alternative to refined sugar. Here are the ingredients and recipe to make it:

Ingredients:

• 1 cup oats

• 1 cup whole buckwheat flour

• 1/2 cup jaggery powder

• 1/2 cup desi ghee

• 1/2 tsp baking powder

• 1/2 tsp baking soda

• 1/2 tsp cinnamon powder

• 1/4 tsp salt

• 1 tsp vanilla extract

Recipe:

• Preheat the oven to 180°C/350°F.

• In a mixing bowl, whisk together oats, whole wheat flour, baking powder, baking soda, cinnamon powder, and salt.

• In another bowl, beat ghee and jaggery powder until creamy and smooth.

• Add vanilla extract to the ghee-jaggery mixture and mix well.

• Add the dry ingredients to the wet ingredients and mix until well combined.

• Form the dough into small balls and place them on a lined baking sheet.

• Press each ball down lightly with a fork.

• Bake for 12-15 minutes or until the edges turn golden brown.

• Remove from the oven and let the cookies cool on a wire rack.

• Store in an airtight container.

Enjoy your delicious and nutritious Jaggery & Oats cookies as a healthy snack or dessert option for kids!

6. Quinoa Salad: This recipe is a great way to introduce kids to the goodness of Quinoa, which is a gluten-free grain that is high in protein, fiber, and other essential nutrients like magnesium, phosphorus, and iron. This salad also includes other healthy ingredients like vegetables, Dry Fruits and Nuts, and herbs, making it a complete and balanced meal option for kids.

Ingredients:

• 1 cup quinoa

• 2 cups water

• 1/2 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 1/2 cup bell pepper, diced

• 1/4 cup red onion, diced

• 1/4 cup fresh parsley, chopped

• 1/4 cup fresh mint, chopped

• 1/4 cup almonds, chopped

• 1/4 cup feta cheese, crumbled

• Salt and pepper to taste

• Lemon juice and olive oil for dressing

Recipe:

• Rinse quinoa in cold water and drain.

• In a saucepan, combine quinoa and water.

• Bring to a boil and then reduce heat to low.

• Cover and simmer for 15-20 minutes or until the quinoa is cooked.

• Remove from heat and let it cool.

• In a mixing bowl, combine cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, parsley, mint, almonds, and feta cheese.

• Season with salt and pepper to taste.

• Drizzle with lemon juice and olive oil and toss well.

• Serve chilled or at room temperature.

Enjoy your delicious and nutritious Quinoa Salad, a perfect school lunch option for kids that is rich in essential nutrients and flavor!

Why use Natural Food Ingredients in your Kids’ daily diet?

Using natural food ingredients in your kids' diet is essential for their overall health and well-being. Natural foods are minimally processed and do not contain artificial flavors, colors, or preservatives that can have harmful effects on children's health.

If you want to know what are all the natural food products you should consume with their health benefits, read this blog: 5 Natural & Healthy Food Products with Customer Reviews.

By incorporating natural food ingredients into your child's diet, you can promote good health and help them develop a taste for wholesome, nutritious foods.

From where to Buy Natural Food Products in India?

At Himalayan Natives, we believe that natural food products are an essential part of a healthy diet. Our products are sourced from the pristine Himalayan region and the finest of farms across India with the surety of 100% naturalness and purity.

You can buy our natural food products online through our website or through various e-commerce platforms like Amazon, Flipkart, and BigBasket. With our commitment to quality and sustainability, you can trust Himalayan Natives to provide you with the best natural food products in India.

Head on to our Instagram and Facebook page for more fun and healthy recipes to incorporate into your daily diet for a healthier and fitter you!

Frequently Asked Questions (FAQ’s):

1. Which food is good for a kid’s afternoon lunch?

Answer: When it comes to preparing an afternoon lunch for kids, it's important to choose foods that are not only tasty but also provide the necessary nutrients for their growing bodies.

Remember to include plenty of fruits and vegetables, lean proteins, and whole grains in your child's lunch. And don't forget to pack a water bottle or other healthy beverage to keep them hydrated throughout the day.

2. What are the best breakfast foods?

Answer: Breakfast is considered to be the most important meal of the day. It provides the body with the necessary energy to start the day off right. 

Here are some of the best breakfast foods:

• Oatmeal

• Yoghurt

• Whole grain toast

• Smoothies

• Fresh fruits

Remember that a healthy breakfast should include a balance of carbohydrates, protein, and healthy fats to keep you satisfied and energized for the day.