Healthy Lunchbox Guest Post– Heather @ Gluten Free Cat

This special Friday edition of my ‘Healthy Lunchbox’ series comes from a fellow educator, gluten-free blogger, foodie and friend. 

Heather from Gluten Free Cat offers her teacher perspective, revealing what is in the typical school-lunch and shares her frustration with how this impacts her students (and thereby, her class). 

Please enjoy this simply beautiful post which is filled with plenty of tantalizing treats that won’t cause your child to lose his mind shortly after consumption.

Thank you, Heather!





We’re back to school after a very short summer.  Excitement is in the air, crayons still have tips, kids are squeaking down the halls in their new shoes on the freshly waxed floors, and colorful lunch boxes line the cubbies.

What’s in those lunch boxes?  You don’t even want to know.  As a teacher, I see it all from nutritionless sandwiches to prepackaged Lunchables.  Just yesterday, I watched a five-year-old inhale a white bread sandwich stuffed with peanut butter, marshmallow fluff, and chocolate-covered pretzels.  And then I had to teach him for the rest of the afternoon.

Then there are the lunchboxes filled with nothing but processed snacks.  When a box contains Doritos, goldfish, a fruit rollup, and a pack of Oreo cookies, what am I supposed to encourage the kids to eat?

I am not an expert on packing kids’ lunches, as I do not have children of my own, but after teaching elementary school for almost 20 years, I have learned a thing or two about getting kids to do what I want.  The Husband calls it manipulation.  I call it finding a way to give everyone what they want (especially the teacher).  Here are three tips that help me everyday as a school teacher, and they can help you in preparing healthy lunches for your kids.

Give kids options.

Be sneaky.

Let kids be kids.

1.  Give your kids options by packing many small, healthy snacks.

If your child opens a lunch box to find one large salad or leftover casserole from last night’s dinner, chances are it will return home barely touched, and your child will graze from the
lunches of his tablemates.  But if the lunchbox is filled with 5-6 healthy options, you’ll probably be happy if he actually ate 3 or 4 of them.  Give kids options within your parameters.

2.  Be sneaky.  Disguise healthy foods. 

Your child does not want to be known as the class health food nut; he wants to look normal. So pack food that looks normal.  Normal-looking does not have to mean devoid of nutrients.  If your child has a food allergy, then he already struggles with not feeling normal in the school cafeteria.  Come and eat lunch with your child, and see what the other kids are eating.  Then get creative and find a way to replicate those hot items, but sneak in healthier ingredients.

Here are some substitution ideas:

Prepackaged Chips

While children are opening packages of Doritos and potato chips, your child can be dipping homemade corn chips into dairy-free nacho cheese created by Lexie of Lexie’s Kitchen.  And how much more fun would it be to eat these chips if your child helped to make them?  Try my simple recipe, and simply season them with salt, or come up with your own spicy seasoning that will taste even better than Doritos laden with Red 40.

Pudding Cups

Instead of nutritionless pudding cups, try Soyummi’s gluten-free, dairy-free, refined sugar-free pudding cups.  They’re convenient, healthy, and who doesn’t love pudding in a cup? See my review here.


Muffins are a great way to disguise nutrients.  Sneak in some applesauce, zucchini, shredded carrots, or fruit into a favorite muffin.  Here are some great muffin recipes by some of my
favorite bloggers:


Snack Bars

If you’re going to put a snack bar in your child’s lunch, make sure you read the ingredients.  Look for wholesome, organic ingredients.


Or you can make your own snack bars!  Try these:


3.  Let Kids Be Kids


Kids like to play with their food.  Look for different shapes, colors, and textures. Incorporate your kid’s favorite flavors in fun ways. One of my favorite kid foods is a simple Almond Butter and Banana Sandwich on Rudi’s Gluten-Free Bread.



This Oscar Mayer line just won’t go away, because it’s convenient for parents and fun for kids to assemble their own meals.  So make your child his own healthy lunchable.


  • Pizza Lunchable?
    Cut an Udi’s Gluten Free Pizza Crust into quarters and zip one up in a baggy.  Include a small container of organic pizza sauce, another of shredded cheese or Daiya (dairy-free), and another with a few toppings.  Your child can assemble his own gluten-free pizza with ingredients selected by you.
  • Cracker Stacker Lunchable?  Pack mini-containers of gluten-free crackers, spreadable nut cheese, and cucumber slices.
  • Create your own!  How about a corn tortilla, black bean spread, Daiya cheese, and shredded sweet red peppers?



Make sure you pack cookies, yes, cookies!  Make them part of a healthy meal.  If a child feels deprived of treats he is going to find those treats somewhere.  Wouldn’t you rather know that your child’s treats are made with wholesome ingredients that you choose?  While other kids are munching on Chips Ahoy and Oreos, your child could be eating these:


And here are some great containers to help you package your child’s lunch:


Have a wonderful, healthy school year!


  1. I love Heather! Her opening for this post is delightful (e.g., crayons still have tips–true!). 🙂 I’m anti-soy for all, but otherwise I completely agree with this post. Heather definitely has the experience to know what kids will and should eat. As a former teacher, I remember all those processed goodies and do wonder how kids learn at all after eatin them. The tips are being sure your kid’s lunch look normal and that he/she has several options can be very important indeed. So many wonderful links included, too. Thanks, Heather and Sunny!


  2. Thanks so much for including Soyummi puddings as part of your healthy lunchbox recommendations! Unlike Shirley, I think that products with whole soy, like ours, in one’s diet has lasting benefits. That said, I avoid soy lecithin, soy supplements, and other soy additives as well when they aren’t a whole food product.

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