Easy Magnesium-Rich Snacks for Lunchboxes

Magnesium-rich snacks are a great way to support your little one’s energy, focus, and mood throughout the school day (1). But if you’re not familiar with good sources of magnesium or your kiddo is a picky eater, it can be a challenge to consistently include it in their lunch. 

In this post, we’ll walk through why kids need magnesium and simple, lunchbox-friendly snack ideas that are full of magnesium and kid-approved.

Why Kids Need Magnesium

Magnesium is a mineral that helps balance electrolytes, supports muscle movement, builds strong bones, and turns the food your kids eat into energy. It’s essential for growing kids!

When they don’t get enough magnesium, your little one may experience low energy, irritability, trouble sleeping, constipation, or even muscle cramps. 

Snack-Friendly Magnesium-Rich Foods

You don’t need to change your kiddo’s entire diet to increase their magnesium intake. Adding just one or two of these foods into their lunchbox can make a big difference.

Here are some of the top magnesium-rich foods:

• Spinach |157mg per 1 cup cooked

• Pumpkin Seeds |156mg per 1 oz

• Quinoa |118mg per 1 cup cooked

• Chia Seeds |111mg per 1 oz

• Brown Rice |86mg per 1 cup cooked

• Almonds |77mg per 1 oz

• Cashews | 74mg per 1 oz

• Peanuts |63mg per ¼ cup

• Black Beans |60mg per ½ cup

• Avocado |58mg per avocado

• Peanut Butter |50mg per 2 tablespoons

• Plain Yogurt |42mg per 8 oz

• Banana |32mg per banana

Easy Magnesium Snacks for the Lunchbox

Magnesium-rich foods can be served on their own or can be combined for a magnesium-packed snack! 

These snacks are all lunchbox-friendly and kid-approved:

DIY Trail Mix: Combine almonds, cashews, peanuts, and pumpkin seeds with mix-in’s of choice like dried fruit or chocolate chips. This trail mix is incredibly versatile and a great way for your kids to get used to varying textures.

Yogurt Parfait: Start with a base of full-fat yogurt and top with banana and chia seeds. 

Banana Peanut Butter Roll Ups: Spread peanut butter on a whole wheat tortilla, place a banana in the center, roll it up, and slice into bite-sized pieces. Alternate the peanut butter with other nut butters for more magnesium boosts.

Southwestern Quinoa Salad:Mix together quinoa, black beans, corn, cilantro, honey, olive oil, and lime juice. Serve with tortilla chips or by itself for a filling side.

Peanut Butter Chia Seed Pudding:Mix together 1 cup milk of choice, 3 tbsp chia seeds, and 2 tbsp peanut butter. Let sit overnight and enjoy the next day.

Cashew Butter Energy Bites:Mix together 2 ½ cups of oats, ¼ cup chia seeds, and ½ cup cashew butter. Form into balls for the perfect lunchbox sweet treat!

Black Bean Quesadillas: Spread mashed black beans onto a whole wheat tortilla with a handful of cheese and spinach. Fold and toast lightly until golden.

Chocolate Spinach Muffins: Blend together 3 bananas, 3 eggs, 3 tbsp maple syrup, 3 cups spinach, 2 cups flour, ½ cup cocoa, ½ cup oats, 3 tbsp chia seeds, and 1 tsp baking soda. Bake at 350 for 35 minutes for a sweet magnesium-rich treat. 

Pre-Made Smoothie:Blend frozen fruit, milk of choice, chia seeds, spinach, and nut butter. Pour into an airtight container for an on-the-go drinkable snack.

Chipotle Snack Box: Break down the components of a chipotle bowl in your little one’s bento box! Pack a serving of brown rice, black beans, chicken, and guacamole.

Almond Butter Stuffed Dates:This is a great sweet treat that travels well too! After taking the pit out of your dates, stuff with almond butter and close back up.

Tips for Packing Nutrient Dense Lunches

Besides magnesium, there are other components of your kiddo’s lunch that can help them thrive. To make sure their lunch is filling, aim to include one protein food, one “color” food (a fruit or vegetable), and one “fun” or “favorite” food. This combo helps keep them full and makes lunchtime more enjoyable.

Also, have your little one help you pick out their lunchbox snacks. Offering a few magnesium-rich options and letting them decide can boost their interest and willingness to try new foods.

Summary

Magnesium is a key nutrient for a growing kid. Because of it’s benefits on energy and focus, magnesium is the perfect nutrition booster for a lunchbox snack. By using foods like greens, beans, nuts, and seeds, your little one’s lunchbox snacks can help them get the magnesium they need.