As a mum I completely understand the balance of providing healthier sandwich filling options for kids whilst making food they will actually eat. Here are 4 Healthier Gluten Free Lunch-Box Friendly Sandwiches – Kid Approved, that I hope help you create a delicious sandwich your kids will love too.
A soft sandwich is a classic most kids love. But if you are coeliac or on a gluten free diet, finding a soft loaf might have previously been a challenge. If you are looking for a gluten free match to real bread, the Helga’s Gluten Free range is a soft loaf for a gluten free alternative to bread.
What’s inside counts! In between the slices of bread is where we can jam pack in some extra nutrition. I love to focus on how you can add value to a sandwich to provide some protein, healthy fats, and fibre.
To help inspire gluten free lunch-box ideas, below are my healthier gluten free lunch-box friendly sandwiches. Kid approved with some fun twists.
Healthier Sandwich Fillings
These gluten free sandwich filling ideas are to help encourage you to give your classic sandwich favourites a boost with some healthier twists. When creating a healthier sandwich try to include a source of healthy fats and protein.
In our healthier sandwiches, you’ll find protein sources such as peanut butter, chia seeds, eggs and mince. Healthy fats sources include ingredients such as avocado, nut butter, chia seeds and hummus.
Of course one way you can make your sandwiches healthier is by adding salad, veggies or even fruit. For example, in our healthier sandwich filling ideas you’ll find banana, berries, lettuce, cucumber, tomato, hidden cauliflower and lettuce.
Some of my favourite gluten free, kid approved sandwich fillings include egg and lettuce, peanut butter and jelly, traffic light sandwiches and even using leftovers (such as the taco sandwich. The recipes will show you how you can add a healthier twist to these classic favourites.
Healthy Swaps
One simple way you can make a sandwich healthier is by swapping ingredients to healthier alternatives. Here are some of my go-to swaps:
– Use avocado as a healthier butter substitute.
– Use hummus in place of butter or mayonnaise.
– Use 100% peanut butter or nut butter (such as almond spread) instead of spreads with added sugar, oils and salt.
– Make homemade chia jam, made with berries and chia seeds, instead of store bought jam with high amounts of refined sugar.
Gluten Free Real Bread Experience
Who doesn’t have memories of that real bread experience? Big, soft, tasty slices of bread. As a gluten free foodie myself, finding the perfect gluten free slice that is soft and like real bread has been quite the journey!
For my gluten free friends, if you want the real bread experience, the Helga’s Gluten Free range will bring back all the memories of soft bread.
Even when you are gluten free it doesn’t mean having to miss out on your old favourites, like a soft sandwich.
Food Fun For Kids
When it comes to making food for kids, adding a fun element will help get you that tick of approval. I like to use fun names for dishes that rhyme or relate to their favourite things.
You can also use large cookie or sandwich cutter to cut shapes for a fun sandwich idea.
I hope you and your family enjoy these fun and healthier sandwich ideas.
See below for our 4 Healthier Gluten Free Lunch-Box Friendly Sandwiches.
4 Healthier Gluten Free Lunch-Box Friendly Sandwiches - Kid Approved
Ingredients
Peanut Butter & Jelly Sandwich
- 100% nut butter
- homemade chia jam
- 1/2 banana cut into rounds
- gluten free bread slices
Pimped Egg & Lettuce Sandwich
- 2 eggs hard boiled
- 1/4 avocado
- 1 cup grated cauliflower steamed and cooled
- 1/4 tsp curry powder or more to taste
- shredded lettuce
- gluten free bread slices
Taco Sandwich
- 1/4 avocado or guacamole
- taco mince (great way to uses leftovers)
- tomato salsa (or fresh tomato, sliced)
- iceberg lettuce leaves
- gluten free bread slices
Traffic Light Sandwich
- 2 tbsp hummus
- 1/4 cucumber sliced
- 1/2 tomato sliecd (or red capsicums strips)
- lettuce leaves
- gluten free bread slices
Instructions
- To make each sandwich layer your gluten free bread slices with filling.
- Use spreads (such as hummus, avocado or nut butter) as your first layer on top of the bread. This will create a barrier to any wet ingredients and help to keep the bread fresher for longer.
- Top with remaining ingredients and finish with a bread slice.
- *To make the egg and lettuce sandwich. Mash hard boiled eggs, avocado, cooked and cooled cauliflower with curry powder to combine.
Video
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This recipe was created by nutritionist and recipe developer Casey-Lee Lyons for Helgas.
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