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These healthy lunch ideas are perfect for days when you need to whip up a quick meal in a pinch. Whether you’re prepping a week of lunches for the office or needing a quick meal at home, these recipes come together in 10 minutes or less. Recipes like our 3-Ingredient Creamy Rotisserie Chicken Salad and Veggie & Hummus Sandwich are simple, satisfying meals you’ll want to revisit again and again.
In the past, people were brown-bagging their lunches to school and work without refrigerators. Today, we know how important it is to keep perishable foods from being left out at room temperature for more than two hours to avoid getting sick. If you plan to transport your lunch and know it won’t be back in the fridge within two hours, we recommend packing it in an insulated lunch box or cooler with reusable ice packs above and below the food to keep it fresh. And it’s good practice to wipe down the containers and ice packs after using them—even if nothing spilled—so they’re always clean for the next use.
Veggie & Hummus Sandwich
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
Buffalo Chicken Grain Bowl
Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
Chopped Cobb Salad
This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.
3-Ingredient Creamy Rotisserie Chicken Salad
We put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve this rotisserie chicken salad recipe with whole-grain crackers.
3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes
Oil-packed sun-dried tomatoes pull double duty in this chickpeas and kale recipe. Use the oil from the jar to cook the kale, then stir in the sun-dried tomatoes to add flavor and texture to the dish.
Fruit, Veggie & Cheese Plate
This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style lunch at home or can be packed up and enjoyed as an outdoor picnic.
Chickpea “Chicken” Salad
This chickpea salad is a vegetarian version of a classic chicken salad. It doesn’t mimic the flavor of chicken; it swaps chickpeas in for the chicken. It’s an ideal recipe if you’re looking for simple, healthy lunch ideas. It is a delicious and fiber-packed vegetarian alternative! Plus, it’s easily transportable, perfect for picnics and will surely step up your usual desk lunch. So, whether you’re in need of healthy lunch ideas for work or school, or healthy lunch ideas for kids and teens alike, this fresh and creamy chickpea salad may be the answer.
Meal-Prep Vegan Lettuce Wraps
For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy.
Edamame & Veggie Rice Bowl
The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.
Charcuterie Bistro Lunch Box
Inspired by Starbucks’ bistro boxes, this packable lunch is just like a personal-size cheese plate to take on-the-go. The healthy and easy snack-style meal is perfect to take for lunch at work or for a light picnic date night.
Sesame Instant Ramen Noodles with Broccoli & Soft-Boiled Egg
Jazz up basic ramen noodles with toasted sesame oil, quick-cooked broccoli and a jammy soft-boiled egg. To cut back on sodium, look for ramen varieties with less than 600 milligrams sodium per serving or use less of the seasoning packet.
Falafel Tabbouleh Bowls with Tzatziki
Meal-prepping a week’s worth of lunches doesn’t need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require four ingredients—greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help keep you feeling satisfied all afternoon.
Roasted Veggie Mason Jar Salad
This vegan Mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won’t become wilted by the time you’re ready to eat.
Tangy Chicken Salad with Grapes
Sweet red grapes and crunchy celery make this chicken salad sing, and also balance out the slight tang from the yogurt and lemon. But go ahead and customize the mix-ins with whatever you desire (perhaps some chopped nuts or dried fruit) because this chicken salad recipe is easily adaptable. We use rotisserie chicken (look for unseasoned to keep sodium in check!) to simplify things, but any leftover cooked chicken will work.
Pickle Sub Sandwiches with Turkey & Cheddar
Cut down on carbs by swapping out the bread for slices of pickle to make these fun turkey and Cheddar sandwiches. Roma tomatoes are the perfect oblong shape for these mini sandwiches, but feel free to use regular tomatoes—simply cut the slices in half so they fit nicely on the pickle sandwich. These sandwiches are an easy lunch, but they’re also great on a party tray for a casual get-together.
Cucumber-Chicken Green Goddess Wrap
This quick and easy wrap rolls up and is ready for a casual, stationary lunch or a meal on the go, with protein from chicken to keep you going. The green goddess dressing is creamy with cheese and avocado and bright from lemon and herbs. Cucumber and carrots add color and crunch to this healthy, robust whole-wheat wrap.
Chicken & Cabbage Bowls with Sesame Dressing
Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
Four convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.
Strawberry Poppy Seed Salad with Chicken
Ali Redmond
In this healthy copycat of a takeout salad favorite, we combine precooked (or leftover) chicken and poppy seed dressing with fresh greens, strawberries and goat cheese for an easy throw-together meal that’s ready in 10 minutes.
Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that’s low- or reduced-sodium, with no more than 450 mg sodium per serving.
Chickpea Salad Sandwich
This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It’s got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
Quinoa Deli Salad
This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.
Veggie Sandwich
There’s no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It’ll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.
Migas with Spinach
This take on migas, a dish originating in Spain, includes spinach for a boost of color and nutrition, while diced avocado provides a creamy textural finish.
Loaded Black Bean Nacho Soup
Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg of sodium per serving.
Sesame-Ginger Chicken Salad
Keeping cooked chicken and prepared sesame-ginger dressing on hand means this healthy lunch salad comes together in a snap.
10-Minute Tuna Melt
This variation of a classic sandwich uses mayonnaise but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo’s place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.
White Bean & Avocado Toast
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick lunch or snack.
Salmon Couscous Salad
This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450°F oven until the fish is opaque and firm, 8 to 12 minutes.
Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.
Chopped Cobb Salad with Chicken
This healthy chopped salad is a great way to use up leftover cooked chicken. You can reserve the remaining hard-boiled egg half for a snack.
Loaded Veggie Club Sandwich
This loaded veggie club sandwich is layered with plenty of fresh tomatoes, cucumbers and carrots, with bacon, Cheddar cheese and an extra slice of bread in the middle, adding savory flavors. Make sure your bread is sliced thinly to help keep the sandwich together.
3-Ingredient Chicken Tabbouleh Bowls
This almost-instant grain bowl makes the most of the prepared-foods section at your grocery store. Toss together a ready-made salad with proteins for a healthy, quick dinner.
Avocado Egg Salad
This quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted whole-grain bread or inside a tender lettuce leaf. Avocados brown quickly, so plan on making it no more than two hours before you plan to serve it.
Vegan Bistro Lunch Box
Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives.
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 g of fiber. Tossing the dressing and kale and then letting it stand in the jar softens it enough so you don’t need to massage or cook it to make it tender.
Feta, Egg & Olive Pita
This flavorful sandwich comes together in a whole-grain pita to give you a quick protein- and fiber-packed breakfast (or lunch) that’s easy to take on the go.
Honey-Mustard Chicken Salad
A simple dressing, using yogurt rather than mayo, moistens the chicken in this tasty lightened-up chicken salad. Plus, it’s flavor-packed thanks to a quick-to-fix honey mustard. Whip up a batch while you’re meal prepping for easy, packable lunches.
Caprese Sandwich
This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.
Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
Ham and Broccoli Topped Baked Potato
Jazz up your simple baked potato with a quickly microwaved topping.
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