Allergies and school meals: which lunchbox for your child?
September marks the start of the new school year. For parents of children who must avoid certain food ingredients, this also means preparing lunchboxes again. Preparing your own lunch is an alternative to school meals, as many children are allergic to, for example, peanuts, nuts, dairy products, eggs, gluten, soy, or seafood. Do you need some tasty and healthy ideas to keep allergens at bay?
In September, the whole family gives it their 100%! And for some children, that means more than just gathering school supplies. In the case of a food allergy or intolerance, both parents and children have to get organized. After reporting all problems regarding any allergen to the school, many of them prefer their own lunchbox rather than the meals available at school, even if they are modified.
Lunchbox and containers: precautions1
Do not break the cold chain. In a lunchbox kept at room temperature, bacteria can multiply!
Personalize your child's lunchbox. To avoid losing your precious lunchbox, you can have fun decorating it as a family, but above all, don't forget to put your child's name and class on it!
Read the labels. When buying certain ready-made foods, such as hummus, for example, try to purchase preparations with a short list of known ingredients to identify potential allergens.
Homemade allergen-free food: go for a balanced diet
When you set out to prepare a delicious school meal, keep in mind that many studies show that a healthy, nutritious meal is paramount for your child. After all, eliminating foods containing allergens can undermine a healthy and balanced diet and, for example, lead to a deficiency in micronutrients2,3.
That is why our lunchbox suggestions contain proteins, starches, fruit, and vegetables. Our lunch ideas take frequent allergies into account: to peanuts, nuts, dairy products, eggs, gluten, soy, or seafood4,5.
For a drink, it is best to take along water, pure or "pimped" with, for example, pieces of fruit or cucumber, and milk adapted to your child's allergy (plant-based, gluten-free, soy-free, etc.).
Your dietician and allergist can certainly give you good tips. Feel free to talk to them about this now at the start of the new school year.
Discover our allergen-free lunchbox ideas below that you can try with your child to enjoy eating and tantalize their taste buds! Tip: make it easy on yourself and try including leftovers from a family meal.
To make it easy on yourself, you can use leftovers from your family meal for our lunch ideas!
Lunchbox: peanut and nut allergy
Proteins: grilled chicken wrap
Fill a whole-grain or gluten-free tortilla with grilled chicken, lettuce, cucumber slices, and a natural yogurt-based sauce.
Starches: quinoa salad
Mix cooked quinoa with vegetables (tomato, cucumber, carrot) and some feta cheese (unless your child is allergic to that).
Vegetables: veggie sticks
Carrot and celery with a hummus-based sauce, without tahini (sesame paste) if your child is allergic to sesame.
Dessert or snack: fresh fruit
Apple slices or grapes.
Lunchbox: dairy product allergy
Proteins: turkey sandwich
Top white bread without dairy products with slices of turkey, lettuce, and avocado.
Starches: pasta pesto
Add homemade pesto without cheese (made with, for example, basil, garlic, pine nuts, and olive oil) to gluten-free pasta.
Fruit: fresh fruit
Orange or kiwi slices.
Snack: homemade cereal bar
A homemade cereal bar based on oatmeal, honey, and dried fruits (avoid nuts).
Lunchbox: egg allergy
Proteins: tuna sandwich
Top white bread without eggs with tuna, lettuce, and cucumber slices.
Starches: rice salad
Mix brown rice with pieces of chicken, vegetables (bell pepper, corn, tomato), and a vinaigrette based on olive oil and lemon.
Vegetables: veggie sticks
Carrot and bell pepper sticks with guacamole.
Dessert or snack: homemade fruit compote
Apple and pear compote without added sugar.
Lunchbox: gluten allergy
Proteins and starches: spring rolls
Fill rice paper rolls with chicken, grated carrot, lettuce, and rice vermicelli, with a gluten-free soy sauce.
Starches: potato salad
Mix cooked potato cubes with green beans, tuna, and a vinaigrette with olive oil and apple cider vinegar.
Fruit: fresh fruit
Mango or pineapple in slices.
Dessert or snack: coconut yogurt
Yogurt based on coconut milk with pieces of fresh fruit.
Lunchbox: soy allergy
Proteins and starches: grilled chicken
Serve slices of grilled chicken with basmati rice and steamed broccoli.
Proteins and starches: beef wrap
Fill a gluten-free tortilla with ground beef, lettuce, tomato, and a homemade sauce without soy.
Fruit: fresh fruit
Watermelon or melon slices.
Dessert or snacks: homemade popcorn
Natural popcorn made with olive oil and a pinch of salt.
Lunchbox: seafood allergy
Proteins: chicken salad
Add pieces of roasted chicken, cherry tomatoes, cucumber, and a homemade vinaigrette to a green salad.
Proteins and starches: turkey sandwich
Top whole-grain bread with turkey, avocado, and arugula.
Snack: veggie chips
Sweet potato chips baked in the oven.
Fruit: fresh fruit
Banana or strawberry slices.
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