Healthy Lunch Ideas To Pack

Ah, the ubiquitous lunchbox. Whether you’re packing your own or one for every kid in the house, you may face real challenges when thinking about the midday meal. Our definitive guide to a healthy lunch on the go—complete with nutrition-boosting tips, make-ahead strategies, and tasty pack-and-go recipes, will have you rethinking your lunch break. Hearty greens and colorful, textured toppers make salads fun and filling. Packable and near-instant sandwiches and toasts go beyond the usual PB&J. Layered soups and fresh combinations are the no-fuss comfort foods you need at noon. Without further ado, these are our best healthy lunch ideas for kids and adults.

Give your day-after-Thanksgiving sandwich a modern update with global ingredients. The robust flavors of nutty sesame oil, tangy-garlicky-pungent kimchi, and salty-sweet white miso give your palate a welcome change of pace. The sandwich also feeds your gut healthy probiotics (kimchi, yogurt, and miso) plus pre-biotics (whole grain bread) to keep the good bacteria well fed.

This sandwich is all about healthy fats, with omega-3 fatty acids in the tuna and monounsaturated fat in the avocado. The first boosts brain function; the second is great for heart health. Tuna and avocado also happen to taste delicious together, along with pickled onion, roasted almonds, and briny, pea-green Castelvetrano olives. You’ll want a sturdy loaf of sourdough to support the filling; be sure to buy from the bakery section of the supermarket.

Your favorite Mediterranean takeout just got a wholesome makeover. We mixed in lean ground sirloin with the lamb for a lighter patty; lemon and cumin keep the flavor bright and bold. Be sure to let the cucumber dry before stirring it into the yogurt to keep the sauce nice and creamy. Double up on this easy recipe, set out a bowl of your favorite hummus with veggies, and your next backyard party is ready to go.

Who needs fried shrimp? These oven-fried cauliflower bites pack a nice veggie-based crunch into the classic New Orleans sandwich without the heaviness of traditional deep-fried fillings.

Piled high with plenty of this fast-fix slaw, the cauliflower is a smart meatless swap, and also doubles as a tasty party appetizer. Pro tip: Toasting the panko first is the key to achieving that enviable golden-brown crust.

This pack-and-go lunch has fun written all over it. Using waffles instead of bread is a great way to jazz up a ho-hum homemade sandwich; the colorful cream cheese spread delivers an extra helping of veggies in a kid-friendly way. Trade out the vegetable chips for whole grain tortillas chips or chickpea puffs for a crunchy twist.

Not only is this all vegetable sandwich stunning and colorful, it’s also brimming with nutrition. One sandwich delivers 20 grams of protein, a healthy dose of calcium and potassium, plus nearly 3/4 of your daily fiber needs. One caveat, though: you might need a fork and knife for this one. And definitely a handful of napkins.

Love sushi rolls, but feel intimidated by the rolling technique? Then sushi sandwiches—actually a traditional Japanese dish called onigirazu—will be right up your alley. We pair ours with cooked Broccolini and steamed edamame for a veggie boost.

Pouched precooked farro (which you’ll find on the rice and grains aisle of some larger supermarkets) is a great product to keep on hand. It’ll keep for months in the pantry, reheats in just 90 seconds, and is versatile enough to go into salads, soups, pilafs, and more. You can also cook your own farro if you have time; you’ll need 2 cups for this recipe. This salad holds up beautifully for several days, so feel free to double the recipe and have lunch in the bag for nearly the whole week.

A typical English ploughman’s lunch contains cold cheese, pickles, and bread. We lighten ours by pairing Gruyère cheese and a whole-wheat baguette with almonds, grapes, radishes, and homemade Spiced Apple Chutney. This tangy and sweet condiment has a little spicy kick. It’s delicious as part of a cheese board, on a burger or sandwich, with pork chops or pork tenderloin, or tucket into the ultimate snack lunch.

We’ve bypassed mayo for a fresher, zestier approach to chicken salad. Creamy Greek yogurt teams up with a little olive oil for richness and gets spiked with fragrant lemon rind and woodsy fresh thyme. We poach boneless, skinless chicken breasts with bay leaves to infuse flavor and keep the chicken moist. Pack your lunch with cantaloupe cubes, celery stalks, and goat cheese-stuffed Peppadew peppers to round out your meal.

Canned boneless, skinless salmon is just as tasty and versatile as canned tuna, and it boasts more omega-3 fats—but you could certainly use tuna if you prefer it.

This dish is inspired by the savory street cart chicken and rice whose fragrance will lure you over from a block away. Though you can enjoy this lunch at room temperature, it tastes best reheated. Rest assured, the food holds up beautifully. Because everything is so nicely seasoned, it’s all just as flavorful after 3 days. When making the recipe, be sure to get the rice going first; as it cooks, the rest of the meal will come together.

Smoked paprika delivers grill-like flavor to spiced chicken, and creamy potato salad and tangy slaw complete the meal. We toss the undressed coleslaw mix with sugar and salt, let it stand, and rinse it; this process helps to remove some of the water from the cabbage so that the coleslaw will hold up longer without watering out.

The tender texture and mildly earthy flavor of soba (Japanese buckwheat noodles) make this lunch a keeper; it’s great at room temperature or warmed. You’ll find soba on the Asian foods aisle of most grocery stores (or at Amazon), but you can substitute whole-wheat spaghetti in a pinch. A little chile heat punches up the flavor in the glaze, but the standout is toasted sesame oil (also found on the Asian foods aisle), with its heady, fragrant nuttiness.

Crunchy, sturdy romaine lettuce holds up well as the base for this salad. The flavors are bright, fresh, briny, and herby—even after 3 or 4 days. Be sure the lettuce is well-dried before assembling the salads; wet leaves tend to sog out quickly. For a heartier salad, you can add 4 ounces of cooked chicken breast or shrimp; the chicken will add 187 calories and 35g protein, and the shrimp will contribute 135 calories and 26g protein.

Our tasty riff on crab cakes adds oomph to omega-3-rich pouched tuna. For extra flavor, drizzle with any remaining All-Purpose Tahini Dressing you have on hand. We use old-fashioned rolled oats in place of breadcrumbs to sneak in some whole grains.

For quick and healthy lunches, stock up on 1-pint jars for portable and perfectly portioned salads and soups. This Italian soup packs 10g of protein in a meal that’s less than 250 calories. Layer up and refrigerate as many jars as you need—just add hot water at the office. If sending this kid-friendly soup to school in a lunch box, pack in an insulated thermos and top off with hot water at home. Use a spiralizer to make fun zucchini noodles, or a vegetable peeler for ribbons. Or just finely chop for faster prep.

Precut vegetables, rotisserie chicken, and chopped pecans save time when throwing together a quick lunch before school or work. A homemade dressing of molasses, olive oil, cider vinegar, and Dijon mustard keeps added sugar and calories in check. One of the healthiest and nutritious vegetables, butternut squash is full of antioxidants, vitamins, minerals, and fiber. Bake butternut squash in a single layer on a baking sheet coated with cooking spray at 400°F for 20 to 25 minutes, stirring after 10 minutes. Keep a batch on hand for a side, soup, or hash stir-in. Our Top-Rated Butternut Squash recipes give you plenty of dishes where this fall vegetable shines.

Instead of a PB&J, try a CB&C: smooth cashew butter, bacon, and a bright, crisp-tender carrot salad on top. Cashew butter’s smooth texture is ideal for sandwiches and toast. While it may be lower in protein than peanut butter, it generally contains half the sugar. It also boasts more iron, copper, and phosphorus. Try making your own to save money and limit oil and salt. If you have a nut allergy, substitute seed butter or hummus. Our Honey Sunflower Seed Butter is intensely flavorful and subtlety sweet. Our easy toast recipes make a great weekday lunch, too. Cook bread slices until extra crisp for a sturdy base. Build in the morning, or pack components for quick assembly at the office.

Update your lunch routine with this new spin on the classic BLT. Mr. Stripey tomatoes are a variety of heirlooms with pale, yellow skins with a pinkish-orange blush, occasionally with green stripes. Substitute a beefsteak or other large, firm tomato. Pancetta is Italian cured bacon that gets cooked in the oven (no splattering on the cook-top). Substitute regular cured bacon, if desired. Prepare the mayonnaise mixture and cook the pancetta up to one day ahead.

Smart Packing Tip: To prevent soggy sandwiches, pack separate zip-top bags of tomato slices, arugula, and bread, and then assemble the sandwiches just before eating. Toasting the bread before packing also helps keep everything crisp.

This Japanese breakfast mainstay often served alongside eggs, pickles, rice, and fish also makes a quick and healthy lunch. You can throw it together in just 10 minutes for a dish that’s low in sugar and calories. Brown rice noodles, mushrooms, and a hard-cooked egg make this vegetarian soup—and staff favorite—hearty and satisfying. That said, you could easily add meat if you like; leftover roast pork would be ideal. White miso gives a slightly sweet flavor to this Japanese soup, and we have plenty of uses for this versatile soybean paste packed with protein, vitamins, and minerals.