The ketogenic diet suits people of all ages, even your kids. Anyone who tells you that kids need carbs for energy doesn’t fully understand the role macronutrients play in overall energy balance. The old nutrition pyramid emphasizes carbs as the primary staple for metabolic energy because it’s cheap and easily available. Nowadays though, refined carbs make up the majority of that food pyramid, and it’s wreaking havoc all over the United States in the form of obesity, diabetes, heart disease, cancer, and more. To keep your kids protected from these diseases, you may want to cut back on their refined sugar intake and increase their intake of protein and healthy fats.
A ketogenic diet will allow them to burn healthy fats for metabolic energy without needing carbs. A carb-free diet keeps their mind active in the classroom and also keeps their body on stable energy. It also primes their body for performance on the sports field and playground. Our recipe for the best sandwich-free lunchtime bento box subscribes to the ketogenic diet principles without sacrificing taste or texture. We posted another bento box recipe a few posts back and it was a huge hit. Hopefully this one will be just as popular among the kiddos.
Go Keto with this Bento Box Idea for Your Kids.
A keto lifestyle is easy to maintain once you’ve adjusted to the idea of not having carbs. All you need are original recipes that give you variety in your diet. One of the best things about this recipe is that it requires only a handful of ingredients. The muffins themselves are super-easy to make and ready in just a few minutes. What’s more, they can be adapted for different recipes as well.
Keto Muffins are the Next Best Thing
The first part of the recipe calls for some keto muffins. This carb-free muffin mix requires 3 eggs. Eggs are a staple for anyone on the ketogenic diet. For the best quality eggs, visit your local free-range chicken farmer. Eggs from free-range sources have a completely different texture and mouthfeel to store-bought eggs. Free-range eggs are higher in Omega-3 EFA’s. Omega-3 encourages cell communication, improving cognitive function.
Most local farmers will almost always have fresh cheese as well. Raw mozzarella cheese is a fantastic addition to these keto muffins. It gives the recipe a rich, creamy taste, not to mention that oozing mozzarella that always gets kids excited because it reminds them of pizza. Unpasteurized cheese is high in prebiotic enzymes that assist in digestion and help maintain a healthy balance of gut biomes for optimal health.
Next up, organic produce. You’ll want some fresh spinach for this recipe to add volume and tons of micronutrients. Though spinach contains a few carbs, it’s mostly from fiber, so it shouldn’t affect your keto diet. Organic spinach is best because it doesn’t contain any harmful chemicals, so try to find it if you can.
Baking these muffins will tickle the senses in anticipation of the goodness to come. When they’re ready, leave them to cool and watch your kids amble into the kitchen, led by their noses and the rich aroma floating through the air. Once they’re ready, simply add them to your kid’s lunch box with freshly diced cucumber, cheese squares, and diced turkey or ham, and they’re ready to go!
PS. The great part about muffins is they’re easy to grab and go. For kids who love to play, this is an excellent way to encourage healthier snacking since they don’t have to prepare a full-blown meal when they get hungry. You can even store these muffins in the refrigerator for a few days.
More Healthy Lunch Ideas for Kids:
How to Make the Best Paleo Meatballs for a Tasty Kids Lunch
Healthy Chicken Salad for Your Kids Lunchbox (Family Favorite)
Easy Nutrtionally-Balanced Lunch for Kids That Don’t Eat Meat
5-Minute Bento Box for and Easy and Healthy Kids Lunch
The Best Sandwich-Free Keto Lunch Bento Box for Kids
- Cook Time: 20
- Total Time: 20 minutes
For the muffins
- 2 cups fresh spinach, chopped
- 3 eggs
- 3 tbsp half and half
- ¼ cup shredded mozzarella cheese
- salt and black pepper to taste
The rest of ingredients
- Cheddar cheese
- Monterey Jack cheese
- turkey or ham
- fresh berries (optional)
- Place the spinach in a microwave safe dish.
- Add 2 tablespoons of water.
- Cover with a microwave safe plastic wrap, leaving a small corner uncovered for venting.
- Microwave on high for 45 seconds or until wilted.
- Remove from the microwave oven and allow to cool.
- Drain the water and liquid from spinach thoroughly.
- Preheat oven to 375°F.
- In a bowl place the eggs, half and half and mix to combine.
- Add the spinach and mozzarella and mix to combine.
- Season with salt and black pepper to taste.
- Line 6 muffin cups with paper liners or silicone cupcake liners.
- Divide the mixture between the cups.
- Bake in preheated oven for 20 minutes or until lightly golden and cooked through.
- Pack the muffins in a lunchbox with a few pieces of cheese, ham, cucumber slices and a few fresh berries (if using) for a nutritious and satisfying meal.