Today in Nutrition niche, I am sharing a lunch box recipe. It can be given as a snack too if your child is OK to take a little heavy snack. This is my daughter’s favorite lunch for school as they both find it not only yummy but easy to eat. They both prefer taking stuffed chapati rolls instead of taking chapati and vegetables separately.

The main ingredient in this recipe is paneer (cottage cheese). The best thing about paneer is that it can be used in various forms in different recipes. You can experiment with it in different ways and create something new.

Tips from a Dietician mom-

Ways to include milk and milk products in Snack /Lunchbox- Paneer

  • It is important to include something from milk and milk product category in the lunch box.
  • My daughters drink milk in the morning before going to school. But if your child doesn’t drink milk in the morning, it’s ok to give tetra pack of flavored milk. Avoid sending it in summers or when the weather is very hot.
  • You can give cheese sandwiches made with either a cheese slice or grated cheese. (I will be sharing different sandwich recipes for kids soon).
  • Packed flavored and fruit yogurts can be given in school too.
  • Paneer or cottage cheese can be used in different forms like paneer bhurji, Paneer with vegetables, paneer parathas, paneer sandwiches or it can be given as it is cooked lightly with little spices. 

My younger one loves Paneer and she can have it anytime. I try making different things with it and experiment new recipes.

Do include food items from all the food groups for kid's lunch box. #Nutrition #Parenting Click To Tweet

 

Paneer Rolls for Kids Lunchbox-

Paneer

Paneer
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Paneer rolls

Paneer Roll is made of paneer wrapped in a whole wheat roti. This quick recipe can be given as either snack or lunch in the tiffin box. Keep it less spicy if you have small kids. The best part is that changes can be made according to your child’s taste and preferences. 

Course Main Course
Cuisine Indian
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2 people

Ingredients

  • 4 pieces whole wheat chapatis
  • 2 tbsp Oil
  • 1 small capsicum Chopped
  • 1 small tomato pureed
  • 1 small Onion Sliced
  • 1 tsp Tomato ketchup Optional
  • Salt According to taste

For Marinating-

  • 1 cup Paneer cubes
  • 1/2 tsp Red chilli pwd
  • 1/2 tsp Garam masala
  • 1/4 tsp Coriander pwd
  • 1 tsp Ginger Garlic paste
  • Half cup curd

Instructions

  1. Mix diced paneer with curd and all the masalas. Marinate it overnight if you are going to give the rolls in school the next day. 

  2. It should be mixed nicely and evenly. 

  3. For making paneer roll, heat oil in a pan over medium flame.

    Add the onions and green chilies.

    Sauté for a minute or until onions turn light golden. Add the capsicums. You can use carrots and corns too. 

    Add the tomatoes and cook for one more minute. Add salt, black pepper powder and sauté for some time.

  4. Add the marinated paneer. Cook for some time on a slow flame. 

  5. Add tomato ketchup and cook for some more time.

    Place some of the paneer vegetable mixtures on one side and roll the chapati tight into a roll. 

  6. The rolls should be tightly sealed from one side or both sides before giving in school. 

    Wrap the rolls halfway with foil and Enjoy Yummy rolls!

Recipe Notes

Instead of chapatis parathas can also be used for making these rolls. Make sure to use fresh ingredients and whole wheat flour for the chapati or paratha. Outside rolls are mostly made up of maida or white flour which is not good for kids. 

As I always say, Include a fruit. I have given diced mango as it is the seasonal fruit. 

In Nutrition niche, I not only share recipes with a healthy twist but also some tips as a dietician mom. See previous week’s recipes- 

Mango Mania for kids

Yummy and healthy burritos

Oats dosa with coconut chutney 

Bread Rolls