Yoghurt is the go-to, but it doesn't have to be the only thing in the pouch. Here are five fillings we rotate through at home. Every one is smooth enough to squeeze through the spout.

1. Vanilla custard

Store-bought or homemade, custard is a lunchbox favourite. Spoon it straight into the pouch, seal and keep it in the fridge. Use within 2 days.

2. Apple-cinnamon purée

Peel and chop 4 apples, simmer with a splash of water and a pinch of cinnamon for 10 minutes until soft, then blend smooth. Cool completely before filling. This one freezes well, so make a big batch.

3. Blended chia pudding

Stir 3 tbsp chia seeds into 250ml milk with a little maple syrup. Leave it in the fridge overnight, then blend so it's smooth enough for the spout. Keep in the fridge and use within 2 days.

4. Blended overnight oats

Soak 1/2 cup rolled oats in 250ml milk overnight with a mashed banana. Blend in the morning, adding a splash more milk until it's squeezable. It's breakfast you can eat in the car.

5. Fruit smoothies

Any smoothie works if it's blended smooth. Try our green dino smoothie, pink fairy smoothie, post-skate refuel or choc-banana pit stop.

Quick rules

• Blend everything smooth. Chunks block the spout.
• Dairy fillings stay in the fridge. Fruit and veg purées can go in the freezer.
• Hand wash pouches in warm soapy water with a bottle brush and leave them open to dry.

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