Nutritionist Jules Tellidis Reveals Easy Lunchbox Recipes for Busy Families
Nutritionist Shares Simple Lunchbox Recipes for Families

Nutritionist Jules Tellidis Reveals Easy Lunchbox Recipes for Busy Families

Packing a lunchbox has just become significantly simpler and more efficient for families across Australia. From clever leftover hacks to vegetable-packed treats, renowned nutritionist Jules Tellidis is sharing a collection of straightforward, family-friendly recipes specifically designed to eliminate the stress from daily mealtimes while ensuring children remain properly fuelled and content throughout their busy days.

Fried Rice Cups: A Quick and Nutritious Option

Makes: 6 servings
Cook Time: 18–20 minutes
Prep Time: 5 minutes
Age: 12 months and older
Contains: egg, sesame, soy
Dietary: Vegetarian
Storage: Refrigerate for up to 3 days or freeze for up to 3 months. For freezing, individually wrap each cup, then defrost and reheat in the oven or air-fryer, or place directly into the lunchbox while still frozen.

Ingredients:

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  • 2 cups leftover fried rice
  • 1 egg, lightly beaten
  • 1 teaspoon tamari
  • 1 teaspoon sesame oil
  • Sesame seeds, to sprinkle (optional)
  • Extra-virgin olive oil spray

Note: Tamari can be swapped for soy sauce, but be aware that most soy sauce contains gluten.

Leftover Pockets: Creative Use of Last Night's Meal

Makes: Approximately 12 pockets
Cook Time: 15 minutes
Prep Time: 10 minutes
Age: 12 months and older
Contains: dairy, egg, wheat
Dietary: Vegetarian
Storage: Refrigerate for up to 3 days or freeze for up to 3 months, either baked or unbaked. If baked, reheat from frozen at 180°C/360°F for 10–15 minutes until warmed through and crisp. If unbaked, bake from frozen, adding a few extra minutes to the oven time.

Ingredients:

  • 1 sheet frozen puff pastry, thawed
  • ¾ cup last night's leftovers
  • 1 egg, whisked, for brushing (optional)

Filling Ideas:

  1. Scrambled eggs and cheese
  2. Roast pumpkin (winter squash), ricotta, and spinach
  3. Everything sauce and sweet potato mash
  4. Pesto, cheese, and broccoli
  5. Chicken and roast vegetables, mashed or finely chopped
  6. The OG bolognese
  7. Sausage and mashed potato or sweet potato
  8. Lamb, peas, and mint jelly

Method:

  1. Preheat the oven to 200°C (390°F) and line a large baking tray.
  2. Cut the pastry sheet into 9 cm (3 ½ in) squares – you should get about twelve, depending on the sheet size.
  3. Place 1 tablespoon of leftovers in the centre of each square, then fold the pastry over to form a triangle, pressing the edges with a fork to seal.
  4. Brush the tops with whisked egg (if using) for a golden finish.
  5. Bake for about 12–15 minutes (check pastry packet instructions) or until puffed and golden brown.

Monster Muffins: A Fun and Healthy Snack

Makes: 12 standard or 24 mini muffins
Prep Time: 10 minutes
Cook Time: 10–15 minutes
Age: 12 months and older
Contains: egg, wheat
Dietary: Vegetarian
Storage: Refrigerate for up to 4 days or freeze for up to 3 months. Defrost at room temperature or reheat slightly before serving. Can be packed into the lunchbox frozen.

Ingredients:

  • 1 ¼ cups frozen spinach (thawed and squeezed) or 2 cups chopped fresh spinach
  • 2 eggs
  • ½ cup milk of choice
  • ¼ cup melted coconut oil
  • 1 tablespoon maple syrup
  • 2 small overripe bananas, roughly sliced
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • ½ cup wholemeal (whole-wheat) flour
  • 1 ½ teaspoons baking powder
  • ¾ teaspoon bicarbonate of soda (baking soda)
  • 1/3 cup chocolate chips (optional)

Method:

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  1. Preheat the oven to 180°C (360°F) and grease a 24-hole mini muffin tin or a 12-hole standard muffin tin.
  2. In a blender, add spinach, eggs, milk, coconut oil, maple syrup, bananas, and vanilla. Blend until the spinach has broken down.
  3. In a large bowl, mix the oat flour, wholemeal flour, baking powder, and bicarbonate of soda.
  4. Pour in the blended batter and stir until combined. Gently stir in the chocolate chips (if using).
  5. Spoon the batter evenly into the muffin holes and bake for 10–12 minutes for mini muffins or 15 minutes for standard, or until a skewer inserted into the middle comes out clean.
  6. Remove from the oven and allow to cool in the tin for a few minutes, then transfer to a wire rack to cool completely before serving.

These recipes from Jules Tellidis offer practical solutions for parents seeking to provide nutritious and appealing meals without the hassle, making lunchbox preparation a breeze for the entire family.