Saucy meatball subs

Saucy Meatball Subs

Carol Harrison Healthy Lunch Ideas, Recipes Leave a Comment

My kids think meatball subs are a school lunch treat and I do to knowing they’ll happily gobble these up and feel energized at school all afternoon long.

This is one of many ways I like to use a stash of homemade veggie-beef meatballs.

A few meatballs in tomato sauce with cheese tortellini is another quick hot lunch option too.

What about your kids? How do they like to eat meatballs in their school lunch?



Saucy Meatball Subs
Prep time
Total time
Dietitian’s Tip: Adding cheese in school lunch sandwiches? Buy the real deal and skip the processed cheese. The amount of calcium and protein are comparable but the sodium! A 50 gram serving of processed Swiss cheese has a whopping 685 mg sodium or 7 times more sodium than the same amount of regular Swiss cheese (96 mg). Depending on their age, kids only need 1000-1500 mg sodium per day.

Kids Cook!** Cooking with kids does not have to be complicated or time consuming. Teach your child how to safely cut the bun or the cheese for the sub. That’s it. And what a great little skill to have!
Recipe type: Sub/Sandwich
Serves: 1
  • 1 mini sub bun, preferably whole grain*
  • 3 1 inch (2.5 cm) homemade veggie-beef meatballs or store bought ones
  • ¼ cup (50 mL) lower-sodium tomato pasta sauce or marinara sauce
  • 1 slice (30 g) Cheese (Cheddar, Swiss, mozzarella)
  • Optional add-ons: grilled vegetables, arugula or carmelized onions. Great toppings for mom or dad too!
  1. Avoid a soggy bun. Send the hot saucy meatballs in a thermos and pack up the bun with the cheese separately. Pack a spoon for your child to fish the meatballs out of the thermos and put them in the bun at lunchtime.
• This lunch needs a little crunchy side: sugar snap peas, carrot stick, sliced peppers, green beans or celery. A small crisp, pear or tangerine would be nice way to finish off this lunch. And water, always send water.

* So why did I shoot this photo with a white bun?! Well at least half of our grain choices should be whole grain but it’s not necessary that every choice be a whole grain – some comfort I know to moms with kids who don’t fancy whole grains just yet.

** These ideas are meant as a guide only. You know best what your child can safely manage. Make sure they understand your rules for working in the kitchen safely and always supervise kids in the kitchen.


Would love to hear from you!