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5 Easy-Peasy Yet Healthy Tiffin Recipes For Fussy Eaters

Every morning starts off with a war - for me as a mother. There are so many battles to be won, but the biggest of them all is packing tiffin for my child. Well, choosing healthy yet tasty food that my daughter will actually eat and enjoy is no less than a battle. And on days I see an empty tiffin box, I feel like a winner.

I am sure this is not just my dilemma, but for many moms across the globe. I wonder if there is a way to overcome this challenge, completely. Every kid is unique so are his/her food preferences. Moms want their children to eat healthy and nutritious food yet they also need to satisfy their taste buds and sometimes eyeballs too. So, mothers need to be equipped with tiffin recipes which are easy to make, less time intensive yet healthy and tasty.

In the hustle and bustle of the mornings, kids hardly get time to finish a proper meal and moms get very less time to prepare their lunch boxes. So, it is very important that their tiffin is wholesome, healthy and something that they will love to eat completely yet that can be prepared with ready ingredients in less time.

Here are 5 simple tiffin recipes to make the morning battle a bit easier for moms and reduce tiffin tantrums.

Paneer And Veg Wrap

Infused with proteins, vitamins and fibre, this is one delicious wrap your child simply cannot refuse.


For the stuffing: Paneer, capsicum, tomato, onion, curd, ginger-garlic paste, gram flour, garam masala, red chilli powder, chaat masala, Kasturi methi, coriander powder, oil, salt to taste.

For the wrap: Whole wheat or multigrain flour, water, salt, oil.


 - Knead the dough by mixing the ingredients for the wrap together. Set aside for at least 20 minutes.

 - Dice the paneer and vegetables. Place them in a bowl.

 - Mix the rest of the ingredients together to form a marinade. Coat the paneer and vegetables with this marinade.

 - Cover the bowl of marinated vegetable with plastic wrap and leave in the fridge for 20 minutes.

 - Heat up a pan and pour 1 tbsp of oil into it. Saute the marinated vegetables in the pan for 5 minutes.

 - Take the pan off the flame, pour few drops of lemon juice and mix well.

 - Now take the dough, divide it into the required number of chapati balls and roll them out with a rolling pin.

 - Roast the chapati on a pan. Adding oil to the chapati is optional (but it does make it extra tasty).

 - Place the prepared stuffing on the centre of the chapati and spread it in a line. You can add some sliced onions as well.

 - Roll it up from both sides. Serve with pudina chutney or tomato sauce.

Veg Cheese Grilled Sandwich

This is the perfect healthy option for those kids who are tired of eating “Indian” food all the time.


Whole wheat/ brown bread, vegetables (capsicum, onion, carrot), cheese spread or cheese slices.


 - Wash the vegetables and slice them up.

 - Take two slices of bread. Apply butter to one side of both slices.

 - On the other side of the bread slices, add a layer of cheese spread or a cheese slice.

 - Place the slices on to a pan with the butter side on the pan.

 - Add the vegetables to melting cheese on the bread slices. Join the slices together.

 - Once the bread turns nice and crisp, take it off the stove. Garnish with coriander and serve with mint chutney or tomato sauce.

Vegetable Stuffed Paranthas

This is one way your kids will definitely eat those vegetables


Whole wheat flour, shredded vegetables (carrot, cabbage, cauliflower, spring onion), ginger-garlic paste, chopped green chilli, red chilli powder, turmeric powder, garam masala, coriander powder, salt coriander leaves.


 - Stir fry the shredded vegetables in a pan. Mix in the ginger-garlic paste and saute for a minute.

 - Add turmeric powder and salt. Saute until the vegetables are tender. You can now add mashed potato or peas.

 - Mix well and take off the flame.

 - Toss the sauteed vegetables into the flour. Add chopped chillis and coriander leaves, garam masala and all other spices to this. Mix well.

 - Knead into chapati like dough after adding a little water. Coat with a bit of oil, cover with clean film and let it sit for 15 minutes.

 - Separate them into 5 dough balls, dip into flour and roll them out.

 - Roast it in a heated pan and flip it when brown bubbles start to appear on them.

 - You can spread oil on the edges of the parantha. Press the edges of the parantha down gently and twist it around on the pan.

 - When brown spots appear on the paratha, it is ready to be served.

 - Serve with raita or plain curd. It can also be eaten with pickle or sauce.

Stir-fried Okra/ Bhindi Sabzi

Most kids love eating lady’s finger, lovingly called bhindi or okra. So why not sneak in some finely chopped vegetables along with the yummy bhindi?


Bhindi, tomato, onion, bottle guard or brinjal - all finely chopped, garam masala, red chilli powder, turmeric powder, coriander powder, powdered fenugreek seeds, chopped green chillis, hing, dry mango powder, salt, oil.


 - Heat up a pan and add 2 tbsp oil to it.

 - Toss the chopped onion into it first.

 - Saute the onions till they turn transparent.

 - Add the tomato and chopped green chilli to this and stir well.

 - You can add the bottle guard now. Saute till the bottle guard and tomatoes turn soft.

 - Add all the masalas to this one by one and mix well.

 - Add the bhindi to this. Mix well.

 - Add salt as required and mix it well.

 - Cover with a lid and leave it to cook on a medium-low flame. Stir occasionally until cooked

 - Garnish the bhindi with coriander leaves and serve.

Fruit Salad Recipe

This is perfect for kids who have a sweet tooth. No need to add sugar either - the fruits are sweet enough!


Fruits (banana, apple, grapes, pineapple, papaya, strawberries, and so on!), fresh cream (or milkmaid to make it extra sweet), nuts (almond, walnut, cashews), dry fruits, honey or maple syrup (optional).


 - Chop or crush the nuts into fine pieces and set aside.

 - Cut the fruits into small pieces and put them into a bowl.

 - Add the dry fruits to the bowl and pour the fresh cream (or milkmaid) over this.

 - Drizzle honey or maple syrup over it and mix well. If you are using milkmaid, you can skip this step.

 - Garnish with the crushed or powdered nuts and serve.

These are easy to make with readily available ingredients and without much preparation time. You can always decorate their tiffin boxes with a few condiments so that it brings a smile on their faces when they open their tiffin boxes.

Don’t forget to add beverages and juices too. The new range of healthy and tasty juices from Tropicana essentials are the best choice for your child. Tropicana essentials IRON contains concentrated fruit juices like apple, banana, pineapple and so on. Being high in iron, vitamin A and vitamin C, just one serving of this juice is equivalent to consuming 100g of spinach. Tropicana essentials fruits and veggies juice come with the goodness of apples, carrots and beetroots. Both the juices are full of nutritional values of fresh fruits and vegetables without any added sugar or preservatives. A pack of Tropicana Essential juice along with a healthy tiffin will ensure that your child gets all the necessary nutrients which are important for their growth and development. The taste has also been curated so that it is palatable for kids.

From a nutritional point of view, it is medically recommended to consume 5 servings of fruit and veggies per day, the average intake is only 3.5 creating an average deficiency of 1.5. Just 1 serving (200 ml) of Tropicana Essentials FRUIT & VEGGIES is equivalent to consuming 1 serving of fruits and vegetables thus helping to bridge the nutritional gap.

With healthy food and Tropicana Essentials juices, you can be assured that your child will be getting the required nutrition, which they might have been missing out due to a hurried breakfast in the morning or because they have been skipping their tiffin.

Hope these tips and suggestions will help in transforming tiffin WOEs into WOWs, both for you and your child!

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