Whether you’re packing lunches for the kids to send with them to school, brown-bagging your work lunch, squeezing lunches in while working from home, or caring for little ones who haven’t yet reached preschool age, lunch is an incredibly important meal during the day.
You’ve already broken your fast (hopefully) in the morning, and now it’s time to refuel.
Skip the processed, packaged snacks and the drive thru, and take a few minutes to prepare something fresh, tasty, and rich in the nutrients that you need to recharge during the middle of the day.
With a delicious lineup of salads, soups, sandwiches, and more, our collection of quick and healthy lunches will help you find exactly what you’re looking for to satiate your midday hunger and tantalize your taste buds.
Among these recipes, you’ll soon discover a flavorful medley of whole grains, protein-rich meats and beans, fresh produce, bold seasonings, and mouthwatering aromatics.
Whatever you decide to make, you’ll stay full and happy throughout the long afternoon hours until dinnertime later in the evening.
We know you have a busy day ahead of you – so enjoy the quick prep and cook times each recipe offers, and swiftly savor the tasty end results before you get back to the grind!
23 Quick and Healthy Lunch Ideas
Chicken Salads
We’ll never get tired of a chicken salad recipe for a fast lunch idea!
If you also love this make-ahead dish, and want to include it as part of your weekly meal prep lunch plan, we have some variations on the classic recipe for you to try next.
Typically, the base is often a simple mix of mayonnaise, chopped onion, and chopped celery – and you can never go wrong with this straightforward combo!
But when you’re ready for a creative change, take a look at the following recipes for some inspiration.
1. Cherry Almond Chicken Salad
This cherry chicken salad with almonds is a fresh and fruity update from the old-school version.
Load your salad up with a creative medley of ingredients like toasted almonds, dried tart cherries, sesame seeds, shredded cabbage, freshly squeezed orange juice, and Dijon mustard.
Instead of mayonnaise, we use a cup of plain yogurt instead for a lighter and tangier base.
2. Chicken Lunchtime Salad with Fresh Cherry Vinaigrette
Still intrigued by pairing cherries with chicken? You’ll love this next recipe!
We amplify a simple bed of mixed greens with a texturally entertaining assortment of toppings: chopped roasted chicken, slivered almonds, dried fruit, and crumbled goat cheese.
But the real treat here is a speedy homemade dressing, made by pureeing together fresh cherries with mustard, olive oil, thyme, apple cider vinegar, and honey in a food processor.
We take a speedy shortcut by using leftover roasted chicken – if you don’t have anything left over from a recent dinner, you can also use a prepared rotisserie chicken from the store.
3. Chicken Waldorf Salad Wraps
If you’re not in the mood for a big bowl of greens, but want something less hefty than a sandwich, you’ll like this playful take on a chicken Waldorf salad.
We transform this classic sweet-and-creamy preparation into a wrap that you can assemble up to one day in advance.
We roll up poultry, celery, grapes, apples, walnuts, and raisins in a flour tortilla for a fast and convenient lunch option – no fork required for eating!
Lemon zest and juice bring bold brightness to the creamy mix.
Get the detailed instructions now.
4. Curried Chicken Salad
You won’t be able to get enough of our curried chicken salad!
While we don’t make too many changes to the main ingredients – you’ll recognize a mix of chopped chicken, grapes, onion, and celery – the sauce is what sets this recipe apart from all the other classic chicken salad recipes out there.
The spiced yogurt sauce is the shining star here, made with Greek yogurt, olive oil, lemon juice, curry powder, and freshly cracked salt and pepper.
Pasta Salads
Pasta salads have gained plenty of fame in the cookout party territory – and it’s not hard to guess why!
They are an easy make-ahead dish idea, especially when you know the perfect pasta salad prep strategies.
Naturally, we also love preparing them first thing in the morning for a quick lunch later on in the day.
Ideally assembled a few hours in advance so they have a chance to soak up all of the delicious flavors of their dressings, this category of make-ahead food is perfect for anyone on a busy schedule who loves a balance of hearty carbs and proteins, crisp veggies, and bold flavors.
We won’t shy away from eating them directly in our Tupperware container while we’re still sitting at our work desk, or taking a fast break in between folding laundry and unclogging the shower drain!
5. Lemon Basil Orzo Pasta Salad
The perfect light and bright summer lunch, our simple lemon basil orzo pasta salad is a Mediterranean mix of fresh basil, lemon, tomatoes, and olive oil.
And you actually get to make your own vegan parmesan! Don’t worry, it’s easy to do in the food processor.
Simply pulse together walnuts, nutritional yeast, garlic powder, and sea salt to create this flavor-packed ingredient.
Learn how to make the recipe on Foodal.
6. Sicilian Pasta Salad
Savor the flavors of southern Italy at your work desk with this Sicilian pasta salad.
It comes together so easily, since all of the vegetables and aromatics are cooked together in the same skillet before mixing with penne pasta.
Every bite reveals something new and dynamic – from the tender bell peppers, zucchini, green beans, and artichoke hearts to the tangy sun-dried tomatoes and olives to the herbaceous rosemary, thyme, oregano, and basil.
7. Spinach and Sun-Dried Tomato Pasta Salad
Take full advantage of that jar of sun-dried tomatoes you bought by making this healthy recipe next!
A simple dressing of olive oil, balsamic vinegar, and fresh herbs coats al dente penne pasta. We use a mix of basil, oregano, and chopped parsley to add green, herbaceous pops of color and flavor.
Fresh spinach, sun-dried tomatoes, red onions, feta cheese, and kalamata olives are also invited to play in this tangy mix.
Vegetarian Salads
Packed with veggies, herbs, fruits, nuts, seeds, grains, beans, and a whole lot more, there’s nothing you’ll be missing when you make one of our vegetarian salads.
To keep dishes featuring more tender and delicate greens like arugula and spinach in the best condition possible, don’t mix in the dressing until you are ready to eat.
If you’re bringing this type of salad to school or work, store the dressing in its own small container that’s separate from the main meal.
Trust us… your fully dressed creation might look crisp and pretty in the morning when you first make it, but it will be a soggy, soppy mess a few hours later when you’re ready to eat!
8. Arugula Dijon Salad with Figs, Pistachios, and Pea Shoots
Peppery, sweet, and crunchy, celebrate fresh and seasonal summer produce with this easy salad.
The arugula is the bold and biting backbone of the dish, while tender pea shoots offer a bit of fresh, grassy delicacy.
And the sweet fresh figs and crunchy, salty pistachios provide fun surprises with each mouthful!
9. Chickpea and Black Bean Salad with Bell Peppers and Sweet Corn
This colorful concoction is loaded with legumes and veggies – which is exactly what you need to quickly refuel after a busy morning!
We combine diced red onions, bell peppers, corn kernels, celery, and diced carrots with canned black beans and chickpeas.
A little pico de gallo brings some acidity and juiciness, though you can use diced tomatoes in a pinch.
You’ll love how the tart and garlicky lime vinaigrette amplifies all the other ingredients – but you might be even happier once you realize the dressing comes together in mere seconds!
10. Classic Greek Salad
Simple ingredients, fabulous flavors – that’s the name of the game when it comes to making a quick salad.
Our classic Greek salad unquestionably follows those rules for the ultimate lunch win.
Briny kalamata olives and salty feta cheese are the perfect powerful counterparts to tomato, cucumber, red onion, and bell pepper.
And a basic red wine vinaigrette binds everything together to create a blissfully bright and tangy lunch dish.
11. Lemon Green Salad with Fruit and Savory Granola
Would you ever top a salad with granola? What if we told you we designed a savory granola that would be perfect paired with your lunchtime greens?
We’ll soon convince you!
This lemony salad is a beautiful blend of delicate lettuces, tart pomegranate seeds, citrusy mandarin oranges, and tangy goat cheese.
We top it all off with a crunchy and nutty granola that’s flavored with dried sumac, crushed red pepper flakes, and dried herbes de Provence.
Trust us… this is a cool combination that really works!
Sandwiches and Wraps
Look, we know the appeal of pulling up to the drive thru to order double-decker burgers, fried chicken sandwiches, and meaty wraps dripping with fatty sauces.
And no one here is forcing you to give up any of these fast-food favorites when you’re in a bind and need something to eat while on the road!
But when you’re ready to incorporate healthier handhelds into your diet, ones that are quick and easy to make at home for a midday meal, we’ll have some wholesome alternatives waiting for you right here.
12. Hummus, Avocado, and Sun-Dried Tomato Sandwiches
We’re transforming your everyday hummus from a humble snack dip into a spreadable star in this sandwich!
Our vegetarian sandwich is stacked with crunchy mixed greens, creamy sliced avocado, and meaty sun-dried tomatoes.
With a thick smear of your favorite hummus recipe, whether you choose a robust roasted garlic or a nutritious kale basil, you’ll be fascinated by every bite of this hearty handheld creation.
We’ll teach you how to make it here.
13. Spicy Vegan Collard Wraps
If you’re (vegetable) hunting for a satisfying lunch packed with veggies, protein, and big flavors, you need to try our spicy vegan collard wraps!
Layered with spiced quinoa, avocado, and a tomato-fennel combo mixed in a balsamic vinaigrette, everything is wrapped inside a cute blanched collard green package.
Happily nibble away on this light and satisfying meat-free lunch.
14. Sprouts, Avocado, and Cheddar Sandwiches
There’s nothing like pulling apart a freshly toasted sandwich to discover a long, melty, gooey string of cheddar cheese!
But that’s certainly not the only thing going for these vegetarian sandwiches.
A creamy bed of mashed avocado smeared onto toast creates the perfect base, which is then topped with crunchy sprouts, juicy tomatoes, and peppery arugula.
Read more here to add this gorgeously stacked sandwich to your collection of handheld favorites.
15. Super Easy Greek Chicken Pitas
Do you want to enjoy the flavors of Greece in a handheld pocket, without leaving the comfort of your own home?
Make our super easy chicken pitas the next time that craving strikes!
We marinate the poultry in yogurt, lemon juice, and herbs to create a delicious sandwich filling that gets comfy and cozy inside a pita.
Top the chicken with all of your favorite garnishes like tzatziki sauce, chopped tomatoes, crumbled feta cheese, or shredded lettuce.
Lunch is served! Here’s the recipe for you.
Grains
If you made a big batch of whole grains for dinner, it’s easy to turn those leftovers into a tasty lunch.
But you can also start fresh with a bold new recipe!
Here are some delectably hearty suggestions to get your fill of healthy whole grains – with these quick and easy recipes, you’ll stay fuller longer as you conquer all of your midday tasks before the dinner bell rings.
16. Lemon Parsley Rice Salad
Tired of plain grains? This rice dish will wake you up with its bright flavors!
The recipe calls for a full cup of packed, chopped fresh parsley, as well as lemon juice, lemon zest, and bell pepper.
It’s an ideal light lunch on its own when you aren’t looking for a big meal – though we can also imagine these colorful grains served in a bowl topped with a sliced hard-boiled egg or a salmon fillet prepared in the electric pressure cooker.
Learn how to make this grain dish now.
17. Wild Rice Salad with Thai-Style Dressing
A versatile recipe you can enjoy warm, cold, freshly made, or as a leftover prepared ahead of time, our wild rice salad will become a zesty staple in your household.
We make a quick and easy Thai-style dressing by whisking together lime, rice vinegar, tamari, agave nectar, and sesame oil.
Mixed with wild rice, bell pepper, jalapeno, and fresh cilantro and mint, there’s no stopping you from enjoying a light meal that’s still packed with flavor.
Soups
Whether paired with a sandwich or salad or slurped up all on its own, you’ll be glad to have a soup recipe – or three, in this case – as an integral part of your lunch lineup.
Warm and comforting, homemade soups bring a charming ease to your lunch break.
Just make sure you choose lighter soups that won’t weigh you down – or else you might want to take a long nap instead of getting back to work!
With that said, the following recipes are all vegetarian, and will energize and invigorate you after a brief pause in your day.
We suggest saving the loaded baked potato soup or crazy-meaty Irish coddle for dinner in the evening!
18. Easy Vegetable Pasta Soup
Our quick vegetable pasta soup is an all-in-one-pot meal that is ideal for simple lunches.
It’s a nutritious, filling, and satisfying bowl of comfort food.
Best of all, it’s so straightforward to prepare! With less mess and a quick meal prep, it’s a no-brainer to add to your weekly menu plan.
The soup is also easily adaptable to the seasons – in the fall and winter, use frozen corn kernels, green beans, and carrots. In the summer, you can use fresh-from-the-garden produce.
19. Quick Black Bean Soup
Perfect for when you’re really crunched for time, our black bean soup is ready in just 15 minutes!
Quick to prepare and easy on the home budget, you just need a handful of healthy pantry staples, aside from any optional garnishes you want.
We like sprinkling each bowl with grated cheddar cheese, chopped jalapenos, sliced green onions, and a dollop of sour cream.
20. Turmeric Red Lentil Soup with Kale
Bold flavors and bold colors – this turmeric red lentil soup with kale is like a sassy fashionista with incredible taste!
It’s a quick dish to prepare and make, and the lentils only need about 20 minutes of cooking time.
They are simmered until soft and tender with tomatoes and vegetable stock, which is enough time for everything to be infused with all the delicious flavors of warming spices like turmeric and cumin.
Kale is added at the very end, to keep the green color of the leaves as vibrant as possible.
Seafood
It can be the perfect treat to enjoy a serving of seafood as a midday indulgence every now and then!
And by strategizing what kind of seafood you choose to prepare, such as quick-cooking shrimp or canned crab meat, you’ll be able to savor a special lunch that’s still healthy and wholesome in no time at all.
21. Berry Quinoa Salad with Shrimp
This berry quinoa salad topped with simply seasoned shrimp is a perfect lunch companion to bring along with you throughout the week to work, school, or any kind of activity you’ll be attending.
Our recipe can be easily portioned into four airtight containers, keeps in the fridge for up to five days, can be enjoyed cold, and is made with healthy ingredients.
And by using pre-cooked shrimp, your prep time only involves cooking the quinoa and mixing ingredients together.
22. Crab and Mango Stuffed Avocado
Edible bowls are both fun and practical – and when you can use avocados, you’ll also get plenty of health benefits!
We use buttery avocado halves to house a citrusy crab and mango mix with shallots, bell peppers, and jalapenos.
These seafood boats will bring a bit of elegance to a casual lunch at home.
23. Creamy Greek Pasta with Shrimp
With an exciting and unique combination of ingredients, this creamy pasta with shrimp is an easy and nutritious recipe.
Made with whole wheat penne, fresh assorted vegetables, and Greek yogurt, you’ll get to enjoy shrimp in a whole new way.
You can serve it warm immediately after you assemble everything together, or you can chill it in the fridge to enjoy it cold.
The choice is yours – we think you’ll appreciate its versatility!
What’s for Lunch? Quick and Healthy, Together at Last!
Are you prepping make-ahead meals and snacks on the weekend for the Monday-through-Friday grind ahead? Or are you taking a few minutes to put something together when you’re working from home?
We all need to get food in our bellies between breakfast and dinner!
If you have been struggling with gathering ideas for quick, easy, and healthy recipes, we hope you’ll find some ideas with the colorful, flavorful, and nutrient-rich options we reviewed here.
With these 23 recipes, you can build a collection of tried-and-true options you can make without the stress of complicated techniques, huge ingredient lists, or long prep times.
Take in all the energy and savor all the satisfying flavors during that small, yet well-deserved, lunch break!
What are some of your favorite fast and nutrient-dense weekday lunches to prepare for your family? Leave a message in the comment section below.
Let’s feast on more roundups! We have an impressive selection of recipes to share with you among our collection of articles intended to help you out in the kitchen. Start with these three next:
- 25 of the Best Pumpkin Recipes for Autumn Flavor
- 73 Healthy Snack Ideas
- 23 of the Best Summertime Sweet Corn Recipes
Photos by Meghan Yager, Kelli McGrane, Raquel Smith, Felicia Lim, Fanny Slater, Lorna Kring, and Leslie Morrison, © Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details. Originally published on September 8, 2016. Last updated on September 4, 2023. With additional writing and editing by Nikki Cervone.
About Allison Sidhu
Allison M. Sidhu is a culinary enthusiast from southeastern Pennsylvania who has returned to Philly after a seven-year sojourn to sunny LA. She loves exploring the local restaurant and bar scene with her best buds. She holds a BA in English literature from Swarthmore College and an MA in gastronomy from Boston University. When she’s not in the kitchen whipping up something tasty (or listening to the latest food podcasts while she does the dishes!) you’ll probably find Allison tapping away at her keyboard, chilling in the garden, curled up with a good book (or ready to dominate with controller in hand in front of the latest video game) on the couch, or devouring a dollar dog and crab fries at the Phillies game.
These are great lunch ideas! I specially loved number 1 as it’s easy to prepare and I like anything with taco seasoning. No. 7 is another favorite as it features another two favorites: cabbage and bacon. No. 8 looks promising. I love the combination of colors and I think it’s a good way for me to try out quinoa. No. 12 is pretty interesting. I’m curious how teriyaki dressing goes with pasta. Never tried that combo before. Oh my no. 16 and 17 are making me hungry again. I just had my late dinner, but these two are something I thoroughly would like to have if they’re available right now. Let me say thank you for this amazing list. 🙂
You’re welcome, Saravet! Happy to see you were inspired by so many of these mouthwatering suggestions!
This is a great list. They all look tasty, not to mention pretty enough to serve for company. I just love serving pretty food.
Number two is going to be number one on my list (with a little adjustment). Thanks so much for the inspiration. These are some of my favorite flavors and will work perfectly with a low carb tortilla instead of the pictured option. I can have my lunch and eat it too!
My mom usually cooks different meals throughout the week, this is really going to be helpful for her, she probalby will add some of these to her recipe list. Thank you for sharing.
These look really healthy, delicious and fulfilling, glad to have stumbled upon this article! This month I’m on a tight budget so some of these recipes would be amazing to prepare in bulk. The Russian chicken salad, quesadillas and pasta salad look really good and they’re pretty easy to make!
I am so happy to see this post! I have been packing granola bars, apples, crackers, cheese slices and other snacky foods for way too long but didn’t really have any good ideas for cold lunches.
I’m not a huge fan of salad for a meal but some of these looked really good. I want to try the Tex-Mex dip and the sushi looks good too! I absolutely love sushi and a simple recipe looks like it will be fun to try. I’ve been craving ramen noodle soup a lot lately and really like the idea of adding fresh vegetables.
I love the idea for those deli meat roll-ups. As a single person, I can never seem to finish a loaf of bread. I will try this idea to skip the bread and wind up with a healthier lunch.
Great list and very budget friendly too. I really want to try the tuna stuffed avocado. It looks and sounds amazing!
Really interesting list of meals, and a few I can add to my rotation, especially the ones ( being single) where I can cook it one time, and then have it a couple days in a row. I really enjoyed the pesto salad idea, and it will be the first one I cook up.
Wow! So many of these sound absolutely outstanding. I also had no idea you could make mayo with bean-water! No.9 sounds and looks delicious, but the photo shows what appears to be some barley in it also. Barley goes great in soups and salads and I had no idea until I added some to some left over soup. No. 6 caught my eye because of the walnuts. I love walnuts and often just snack on them by themselves and sometimes with a bit of cinnamon and maybe some sugar. That and an apple, or buttered toast is a really delicious snack. Being from Texas, the idea of a bean-stuffed potato a la no. 11 sounds too hard to pass up. I’m going to have to try a variation of that for sure! Finally, the green tea cookies in no. 19 look so good and I never considered baking with green tea. Maybe I’ll make some green tea beignets some time! The vegan banana pudding also sounds really good. If you’ve never tried cashew butter, it’s amazing so I’m sure it goes really well the banana and almond. The creativity of these dishes is outstanding and inspiring to those of us looking for new ideas. Thanks so much Allison!
Cashew butter is one of my absolute favorites, Bob! I love to make a quick wrap by spreading some on a tortilla with sliced banana, fresh berries, and a drizzle of local honey, and I put it in the toaster oven for a few minutes before serving – so sweet and tasty.
I hope you enjoy making these, and experimenting to make them your own!
Wow, I will asume your post was the sign I was looking for to start my diet. I have a huge problem when it comes time, because. with work and other responsibilities I don’t have much. I vouch for the apple chips tho, I’ve done them before and they are delicious!
Im forever stressing about what to pack for my kid’s lunch and I usually run out of ideas and find myself preparing the same things over and over. She doesn’t complain, but I know she would really appreciate a more varied menu. This article has really helped me a lot in that regard. Thanks for sharing.
Thinking of something that I can take to work for lunch that I will actually enjoy is a pain but this list will make it easier.mim thinking about trying the roast beef quesadilla for lunch tomorrow. It seems pretty simple to make and looks delicious. The best things about a lot of the foods that you listed is that they are very healthy, like the title suggests. I used to eat out a couple times a week, because a cold turkey sandwich every single day was not going to cut it, but I think that I will be able to eat something tasty and healthy every day of the week now. Thanks!
What I love about these ideas is that most are vegetarian and are adaptable. I’ve been using avocado in some dishes now as a spread or dip, and am being more adventurous with sauces.
Ramen and noodle soups are so versatile, and quick and easy to make and you can add spices to them or more vegetables to add flavor. My dad like to add some bok choi to his noodles and it cooks itself naturally. I’ve eaten it cold and it tastes great with some sesame oil.
OH, my that is a lot of ideas! And most of them appeal to me, especially the salads. Mandarin pasta intrigues me (and my six year old is bound to love that – she loves pasta and mandarins are her favourite fruit!)
Mexican potato skins look delicious, too…
Another easy tasty option is cutting an avocado in half, topping it with sliced tomatoes then sliced cheese and putting it under the grill briefly (it melts the cheese and just gently warms the avocado to enhance its flavour). Yum and healthy!