Healthy Quick Lunch Foods


ZZHealthy quick lunch foods should be easy to make and easy to eat. You don’t want to waste a lot of time making something that you only need 3-5 minutes to prepare. I have collected over ten recipes that are healthy and delicious. These are perfect for those days when you’re just running out of the door!

Healthy Quick Lunch Foods

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 one of the most important meals of the day.You’ve already broken your fast (hopefully) and 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 finish your day.

Below you’ll find our suggestions for quick and healthy lunches from some of our favorite bloggers. Many are vegan or vegetarian, made with whole grains and fresh produce. We’ve included a few sweets and snacks, to help power you through your day during the long afternoon hours before dinnertime rolls around.



This delicious dip from Lauren Brennan would be perfect to put out at a party, but it also doubles as an excellent lunch idea. Pack it up with your favorite whole grain crackers, pita wedges, or corn chips.

Fresh veggies, whole grains, and flavorful proteins are the key to some of our favorite sandwich-free quick and healthy lunch ideas from around the web:


Ana Kamin categories this tasty option as a five-minute lunch, and we have to agree – it’s quick to make! But please, don’t feel that you need to rush through enjoying it as well. You’ll want to savor the combination of sliced juicy pears, rich blue cheese spread, fresh micro greens, and your favorite flatbread (try a lightly toasted lavash, then slice into squares before serving).

Pear Cheese Flatbreads and Other Quick and Healthy Lunch Ideas

A drizzle of local honey works well atop this one, too!


Cucumber Avocado Nori Rolls for a Quick and Healthy Lunch

Skip the grocery store sushi and try making your own. It’s easier than you think!

A veggie version like this one is super refreshing, and it packs well, too. To make these nori rolls you can also skip the usual seasoned rice, which helps to cut down the prep time.



Made with raw fresh vegetables and topped with pesto, plus dried fruit and seeds, this salad is colorful, flavorful, and rich in vitamins and minerals. It makes a satisfying lunch, and it’s simple to make!


Another bright and fresh veggie lunch option, this one features the flavors of late summer, and the beginning of a new school year.

Sweet tomatoes, abundant zucchini, and fresh corn are combined with fresh herbs and onion, and a bit of crumbled goat cheese, if you like. Simplicity at its best!

Sunshine Salad and More Quick and Healthy Lunch Ideas


This salad comes together in a snap, with fresh blanched asparagus, cherry tomatoes, crumbled feta, toasted walnuts, and a tangy balsamic vinaigrette. Try serving this one as a side with dinner, and then let it do double duty as lunch the next day.

Looking for some healthy options to pack for the kids to take to school? Check out our roundup:


Maybe it’s not the  most healthy option on our list, since it is topped with a sprinkling of crispy bacon. But I can guarantee that if you make this into a full meal, you’ll probably consume more roughage than you normally would in one sitting. Plus, that fat in the bacon might just help your body to absorb the fat-soluble nutrients in the veggies.

Though a whole grain option would probably be best, this is also delicious served alongside a few leftover German-style dumplings, heated up in a frying pan.

Looking for a twist to your ordinary fare? If so, check out this Bavarian Cabbage recipe!


If you make a big batch of whole grains for dinner, it’s easy to turn those leftovers into a tasty lunch. Here’s one delectable suggestion to get those recipe-building wheels turning, plus another for a tasty lentil-based dish.


Soups, salads, snacks, desserts, veggie and protein-rich dishes, healthy whole grains and more! Check out our roundup of quick and healthy lunch recipes:

Fragrant, crunchy, and sweet are just a few of the words that Lorena of Green Healthy Cooking uses to describe this healthy veggie and whole grain salad. The quinoa is protein rich, with added potential health benefits from the yellow turmeric, and a tasty honey mustard dressing to top it all off. Yum!


If you can’t get enough of the flavor of sun-dried tomatoes, then this lentil salad is for you. With the addition of green, peppery arugula, fresh tomatoes, a sprinkling of goat cheese and a drizzle of dressing, this delicious dish makes a delightful lunch.

Say goodbye to sandwiches and try some of these colorful, flavorful, fresh and healthy lunch ideas from around the web:

Not sure that you’ll be able to convince the kids? Christine McMichael of Jar of Lemons reports that her salad tastes like pizza. That’ll probably get through to them!


Another great way to use up leftovers or to make from scratch, noodles can be packed in a thermos to serve piping hot at lunchtime, and pasta salads are delicious when you make them the day before (or a few days in advance) so they have a chance to soak up all of the delicious flavors of a vinaigrette.


Though she’s not quite ready to head off to college herself, Rachel is no stranger to processed ramen noodles. She’s a big fan of cooking from scratch (as she shared in her Lemon Rosemary Bundt Cake with Goat Cheese Frosting post for Foodal), but she’ll also admit that quick convenience foods can sometimes come in handy.

From soups and salads to wraps, flatbreads, and even a few snacks an desserts, we share some of our favorite quick and healthy (sandwich-free!) lunch ideas:

Dorm food at its finest (well, not really… perhaps at its most typical), many of us are familiar with those orange and white packets of ramen noodles. We’ve all eaten them on occasion. But they’re often somewhat bland, devoid of fresh ingredients, and high in sodium.

With just a tiny bit of added effort, you can take this super simple noodle soup to the next level with the addition of fresh herbs and vegetables, a touch of fish sauce and sriracha, some homemade chicken or vegetable stock, and a few cubes of tofu.

Healthy Lunch Recipes

From vibrant salads and hearty soups, to veg-packed wraps, we’ve got plenty of healthy lunch ideas to keep your midday meal on the right track.

  • A star rating of 4.4 out of 5.
  • Spicy tuna & cottage cheese jacket

    Spicy tuna & cottage cheese jacket

    For a low-fat energy lunch try a carbohydrate-heavy baked potato with a light and nutritious filling

  • Chicken soba noodles

    Chicken soba noodles

    Quick and easy to prepare, whether you’re packing them up for work or grabbing a bite at home

  • Green club sandwich

    Green club sandwich

    This healthy sandwich is packed full of goodness to keep you going until dinner

  • Lunchbox snacks

    Lunchbox snacks

    Keep hunger pangs at bay with these healthy, yummy lunchbox nibbles

  • Healthy chicken salad

    Asian chicken salad

    This easy-to-prepare healthy chicken salad is filled with zingy flavours – the simplified version is great for kids’ lunchboxes too

  • Storecupboard pasta salad

    Storecupboard pasta salad

    This pasta salad makes a quick and healthy lunch, or is perfect prepared ahead for a picnic or lunchbox

  • Melon & crunchy bran pots

    Melon & crunchy bran pots

    Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes

  • Red lentil & sweet potato pâté

    Red lentil & sweet potato pâté

    This easy vegetarian dip is a healthy alternative to hummus and great with crudités in a lunchbox or served as a vegan pate as part of a snack selection.

  • Cobb salad with buttermilk ranch dressing

    Cobb salad with buttermilk ranch dressing

    Get three of your five-a-day from this chicken and bacon salad, which can be adapted to use leftover turkey and is packed with protein and vitamins

  • Smoked salmon & avocado sushi

    Smoked salmon & avocado sushiFancy making sushi at home? This simple recipe makes 32 healthy little bites, ideal for lunch or served as canapés
  • Prawn layered salad

    Smoked salmon & avocado sushi

    Solo suppers can still be a treat with this fast but flavour-packed recipe

  • Help-yourself tuna rice salad

    Help-yourself tuna rice salad

    Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you’re peckish

  • Tuna, asparagus & white bean salad

    Tuna, asparagus & white bean salad

    A nourishing spring salad, ready in minutes

  • Spicy couscous salad

    Spicy couscous salad

    This can be made as a main-dish salad (great for lunchboxes) or as a side dish for roast lamb

  • Lunchbox mains

    Lunchbox mains

    Satisfying and nutritious lunchbox fillers which take minutes to make

  • Courgette, potato & cheddar soup

    Courgette, potato & cheddar soup

    This freezable soup is a delicious way to use up a glut of courgettes

  • Indian chickpea & vegetable soup

    Indian chickpea & vegetable soup

    Healthy, flavour-packed and low-cost, this soup’s ideal for taking to work for lunch

  • Indian chicken protein pots

    A glass bowl serving Indian chicken protein pots

    Use leftover chicken or buy it ready-cooked for these speedy protein pots. The chicken is combined with spiced lentils and tomatoes and topped with tzatziki

  • Easy noodle soup

    Easy noodle soup

    This quick and easy soup is the perfect lunchtime meal for kids – satisfying and healthy too

  • Spiced chickpea soup

    Moroccan chickpea soup in a pan

    This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon

  • Ham & beetroot salad bowl

    Ham & beetroot salad bowl

    A great light lunchtime salad that uses everyday ingredients in a new and interesting way

  • Summer crunch salad

    Summer crunch salad

    The crunchiness of green beans works particularly well in this salad

  • Butter bean & chilli tomato salad

    Butter bean & chilli tomato salad

    Superhealthy, counts as 2 of 5-a-day

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