Easy Healthy Cold Lunch Ideas


Are you searching for easy healthy cold lunch ideas for your kids or yourself? You’ll love this collection of ideas that’s creating a splash.
What’s in my lunch box? When you hear that question, what do you think about? It’s probably not the same things I think about. That is the conclusion I came to when I asked friends who were working lunch ideas from me. I will give you a list of easy healthy cold lunch ideas, including some healthy and some simple recipes that can be prepared for presentation in a work environment. First, let me say that I was lucky enough to work with a company with a kitchen where, with proper notice, you could prepare your own meals. But when either my schedule didn’t leave time to cook lunch or simply because it was easier to bring my lunch, here are some of the easy healthy cold lunch ideas that worked well for me.

Easy Healthy Cold Lunch Ideas

Tofu stir fry

The key to successfully preparing a quick and healthy lunch that isn’t from a greasy takeout bag is to plan ahead. The possibilities for a quick dinner you can prepare are pretty infinite if you keep healthy proteins in the fridge, such as a rotisserie chicken, your favorite cheeses, eggs, and low-sodium lunch meats.

However, it’s also crucial to fill your cupboard with additional products that work well for a quick lunch. You’ll need quick-cooking rice, canned beans, and your preferred seasonings. Stock up on your favorite frozen veggie combinations in the freezer, as well as some specialized foods like frozen udon noodles. You’ll have everything you need to make all of these simple healthy lunch recipes if you do it this way.

1. Open-Face Hot Ham And Cheese With Chipotle Mayo

open face hot ham cheese chipotle mayo

Avoid the grease-filled, processed-ingredient-laden fast-food McGriddle. Instead, put one sunny-side-up egg, two pieces of natural bacon (or ham), and a slice of cheese together to form a fast sandwich. To reduce the amount of starchy carbohydrates and prevent feeling filled, remove the top of the sandwich.

2. Microwave Mug Cheese And Broccoli Rice Bowl

The secret to this comforting dish is quickly boiling the rice. One of the simplest meals ever, everything cooks in a dish in the microwave. For a little bit more protein, add some rotisserie chicken.

3. Lunch Kebabs

It just seems more enjoyable to skewer small pieces of cheese, low-sodium cold cuts, and fresh vegetables than to eat a salad or a sandwich. Enjoy these by dipping them in your preferred low-fat dressing!

4. Gnocchi With Peas And Prosciutto

Healthy gnocchi with peas and prosciutto

Here, we take the traditional peas and prosciutto pasta dish from Italy, swap the noodles for dumplings, and finish the dish off with a ton of asparagus.

5. Asparagus Salad With A Fried Egg And Prosciutto

Healthy asparagus with fried eggs and prosciutto

This can be a warm-up to dinner (especially if you have guests over), or a light meal on its own. Better yet, double the recipe and freeze some for a busy week. Enjoy!

6. Mexican Hot Dogs

Healthy mexican hot dogs

Nutritionists and health-conscious diners typically despise hot dogs, but don’t be hasty to write off the simple wiener. Yes, the ones you purchase from a cart almost always have dubious generic insides, but there is another option! In the ideal situation, hot dogs are perfectly portioned, protein-rich vehicles ready to receive a barrage of wholesome, flavorful toppings.

7. Veggie Omelet In A Mug

broccoli cheese eggs in mugs with forks

Who would have imagined that a mug could be used to quickly prepare a wonderful breakfast? In a greased mug, combine two eggs, diced bell pepper, tomato, spinach, and spices. Microwave for two minutes. You’ll receive a substantial, protein-rich breakfast that will provide you immediate energy and readiness for the day.

8. Chicken Taco Mason Jar Salads

Put these tasty protein-packed salads together in the morning and then just shake and pour out onto a plate come lunchtime.

9. Arugula Salad

The king of quick lunches is a salad, which, with the right preparation, can also be a full meal. For a filling and healthful mid-day break, try this vibrant arugula salad packed with tomatoes, avocado, pine nuts, and Parmesan cheese.

10. Rotisserie Chicken Tacos

Taco time is here! You can put together a raw taco in the style of Mexico in under 10 minutes by stuffing a whole grain taco shell with salsa, shredded rotisserie chicken, avocado, and cilantro. For that extra tang, squeeze some lime or lemon juice over it.

11. Microwave Mug Pizza

These super-simple individual pizzas are a breeze to make. You can customize them any way you want with your favorite toppings.

12. High-Protein Black Bean Avocado Tuna Salad Sandwiches

Mashed avocado takes the place of mayo in these crazy healthy sandwiches. Black beans, cilantro, tomato, and goat cheese make these the most un-boring tuna sandwiches you’ve ever had.

13. Smashed Chickpea Avocado Salad Sandwich With Cranberries + Lemon

If you’re not a fan of tuna or you’re looking for a vegan sandwich recipe, try this one with mashed chickpeas, avocado, cranberries, and lemon. Full of fiber and flavor, this is one quick lunch that you’ll want on repeat.

14. Flatbread Wraps

Layer your favorite sandwich toppings and roll up these flatbreads for a quick and easy lunch that looks as good as it tastes. Bonus: the kids will love these too.

15. Cherry Jam, Turkey & Spicy Cheddar Grilled Cheese Sandwich

You could certainly whip up a straightforward grilled cheese sandwich in a matter of minutes, but this one will make your taste buds go into overdrive. It perfectly balances the flavors of sweet, savory, and spice. Use your existing ingredients and experiment with the tastes if you don’t have cherry jam.

16. 10-Minute Beef Teriyaki Skillet

The secret to this sweet and delicious dish is a really superb teriyaki sauce and a hefty dosage of garlic, ginger, and onion. You can prepare a perfectly balanced supper in 10 minutes by adding some quick-cooking rice and a bag of frozen broccoli.

17. Cheesy Crispy Quesadillas

Healthy crispy quesadillas with guacamole

Cheese does not always have to be prohibited from the diet. It can be much simpler to have a nutritious lunch if cheese is used sparingly. Provolone or mozzarella, which can readily receive a day’s worth of calcium per serving, should be stuffed into a whole wheat or sprouted tortilla. This recipe may be prepared in under ten minutes on the stove, in the microwave, or with a panini press.

18.Pizza Quesadillas

Quick-cooking quesadillas make a tasty lunch or snack; why not give them a pizza flavor? Your preferred toppings are combined with mozzarella, marinara sauce, and a crispy, delicious lunch. You can complete the meal by adding a side salad.

19. Stuffed Avocado

Healthy avocado-crab salad

This meal will convert you if you aren’t already an avocado addict! Remove the pit from an avocado before scooping out a little piece of the fruit (obviously eat that). You can fill it with anything, such fast brown rice, beans, and salsa, or tomatoes, mozzarella, and balsamic drizzle. Alternately, try our crab recipe!

20. Smoked Salmon Sandwich

Smoked salmon sandwich

Wild salmon is a nutritional powerhouse with metabolism-boosting omega-3 fatty acids that can actually help burn calories. Throw together this quick meal in minutes with this New York bagel-inspired meal.

21. Sweet And Spicy Asian Tofu

If you’re working from home, don’t discount the stir fry as an amazing lunchtime option. The secret to a quick stir fry is to buy a package of assorted stir-fry vegetables so that you only have to do a minimal amount of chopping.

22. Avocado Toast With Asparagus And White Beans

If you’re only eating avocado toast in the morning, you’re missing out on a perfect quick lunch. White beans and quickly microwaved asparagus make this a very healthy, balanced lunch in just 10 minutes.

23. Spicy Cashew Butter Udon Noodles

This dish is the ideal quick meal, and the key is frozen udon noodles. The noodles are defrosted by giving them a brief bath in boiling water, and they are then combined with almond butter that has been spiced with soy sauce, vinegar, sambal, sesame oil, garlic, and fish sauce. For a bit more fiber, you could even add a bag of microwaved broccoli.

24. Mexican Chopped Salad

Avocado, corn, black beans, and red onion are tossed over romaine lettuce for this fiber-filled salad. A quick dressing of sour cream, scallions, lime juice, red pepper, honey, and olive oil turn lunch into a party for your mouth.

25. Greek chickpea salad

greek chickpea salad in mason jar

Ready in: 5 minutes

This stacked Mason jar salad is simple to prepare and transport and is so rainbow-colored that it will be the talk of the lunch table. Simply stack, shake, and eat. Cucumbers, onions, tomatoes, chickpeas, and olives should be added after the hummus-balsamic dressing, followed by the more delicate parsley and spinach. No soggy greens will be present at lunch.

26. Turkey Sandwich With 90-Second Bread

keto bread turkey sandwich

Ready in: 4 minutes

You can “bake” this homemade almond flour and egg bread in your microwave in less than two minutes. Add lettuce, tomato, onion, and turkey to the sandwich before adding your preferred condiments on top. Your low-sugar, high-protein school lunch is now ready.

27. Peach, Tomato, Chicken, And Bleu Cheese Salad

peach tomato chicken blue cheese salad on plate with fork and bread

Ready in: 5 minutes

Here is a salad that features the greatest summer produce in a dish that is suitable for the whole family. Shred leftover chicken and sprinkle it over greens, tomatoes, and peaches. Substitute goat or feta cheese for the bleu cheese to make this a completely kid-friendly delight. Ask your child to choose their preferred dressing before giving them the brown bag so they feel in charge of the meal.

28.Red Velvet Beet Smoothie Bowl

red velvet beet smoothie bowl

Ready in: 5 minutes

Nothing that can be slurped through a straw ever truly resembles a meal. However, when eaten with a spoon and served in a bowl, a smoothie is much more satisfying. Children will also adore the colorful beet hearts. Add a serving of almonds for a boost in healthy fats and enough calories to get your little one through practice in the afternoon.

29. Smoked Salmon And cream Cheese Wraps

salmon and cream cheese wrap

Ready in: 5 minutes

Around here, burritos frequently get a bad rap, but this is a far cry from the 1,200+ calorie Chipotle masterpieces. Each wrap contains a moderate amount of lox and cream cheese and starts with a low-carb tortilla. It then contains 291 calories, 15.2 grams of fat, and 23.8 grams of protein for a well-balanced macro combination. If your family has trouble accepting salmon, use the same approach with slices of leftover grilled chicken or turkey.

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