Finding inspiration for lunch every day can be challenging. To make things easier, here are 17 quick and healthy recipes that you can whip up in 15 minutes or less! Each dish is not only tasty but also packed with nutrients to keep you energized throughout the day.
Vegetable Udon Stir Fry
If you’re a fan of Japanese food, you’ll love this first recommendation. According to Facty Health, “Udon noodles are rich in complex carbohydrates which means the energy they provide is released slowly and keeps you going for hours.” This is ideal for your lunch! For this dish, you can add any veggies or protein that you like, combine them with a little sesame oil and some soy sauce, and garnish with green onions!
Creamy Avocado Pasta
Try out this innovative pasta idea, utilizing avocado and olive oil for a creamy, healthier pasta sauce. This recipe is quick to prepare and rich in healthy fats. Simply cook your chosen pasta, mix it up with mashed avocado and olive oil, and season with your chosen seasonings. You can also customize the dish with additional toppings, like cherry tomatoes or parmesan.
Curried Egg Salad
Spice up a classic egg salad with a touch of curry! Ideal for a quick, flavorful sandwich or wrap—simply boil your eggs, cut them up and mix them with your mayo, add a touch of salt and pepper, and then a dash of curry powder for that extra wow! Some grated carrots and green onion can also elevate this healthy and hearty lunch idea!
White Bean Arugula Salad
For this 15-minute lunch idea, you’ll be combining onions, tomatoes, cannellini beans, fresh herbs, and arugula with an olive oil and red wine vinegar dressing. As shared by Healthline, “White beans are a nutritional powerhouse, they’re packed with fiber and protein and a good source of numerous micronutrients.” So, this is a protein-rich salad that’s both refreshing and filling. Perfect for a speedy meal prep!
Turkey Salad With Pear Dressing
A healthy and delicious lunch idea, whip up your favorite salad and add pomegranate seeds and cranberries. Top it with shredded, roasted turkey. Then, create a quick dressing by blending together chopped and peeled pear, white wine vinegar, Dijon mustard, salt, pepper, and a drizzle of olive oil. If you’re taking the salad out with you, be sure to pack the dressing separately to keep the salad crisp!
Crunchy Tuna Salad Wraps
Enjoy tuna mixed with your choice of veggies for a healthy, protein-packed lunch. This wrap is incredibly easy to assemble and a perfect meal for on-the-go. Simply dice up your chosen vegetables, such as lettuce, red onion, bell peppers, cucumber, and tomatoes, mix in your tuna with some mayo or your favorite dressing, wrap it up, and enjoy the crunch!
Fajitas in Pitas
Why not enjoy a pocket-sized version of the classic fajita? Simply prepare your chicken fajita filling as you normally would and put it into pitas instead of the typical tortilla. With a creamy mayo dressing, you’ve got yourself a delicious lunch. Be sure to pack the chicken separately from the bread if you’re taking it to work, though! You don’t want soggy food.
Asparagus Niçoise Salad
Munchery reports that “Salade Niçoise originates in the French Riviera town of Nice.” Thankfully, we can now enjoy it all over the world! This simple yet flavorful salad is made with only a few ingredients—tuna, boiled baby potatoes, boiled eggs, tomatoes, olives, capers, and boiled asparagus—for a balanced meal. Radish, cucumber, and spring onion can also be added. Enjoy it with the dressing of your choice!
Sweet Macaroni Salad
A delightful twist on traditional macaroni salad—a sweet version can be made with carrots, green peppers, red onions, and a sweetened condensed milk creamy dressing. It’s a perfect lunch idea for those with a sweet tooth who still want to get their veggies in!
Italian-Style Veggie Wraps
You’ve likely heard of (or tried) Italian-style meat sandwiches before. Well, here’s an easy-to-prepare, more vegetable-based version! Load your wraps with zucchini, broccoli, tomatoes, olives, cubed hard salami, cubed provolone cheese, green onions, and Italian dressing. This lunch idea is versatile and customizable to your personal taste!
5-Minute Chickpea Salad
Another healthy option that takes under 15 minutes to prepare is this plant-based Mediterranean-style salad. Simply mix chickpeas with cucumber, red pepper, tomatoes, olive oil, and red wine vinegar. Top with some crumbled feta for an extra touch! You can serve the salad with pita triangles or crackers for a complete meal.
Avocado Tuna Salad
A healthy twist on the classic tuna salad, this recipe calls for using avocado instead of mayo for the creaminess. Fresh, nutrient-rich, and incredibly tasty—you can place your tuna salad mixture into a sandwich, lettuce wraps, or even dip crackers into it.
Ricotta Toast
According to Verywell Fit, “Ricotta cheese is high in calcium and vitamin B12 and is a good source of protein and vitamin A.” This quick lunch idea is super simple. Just spread ricotta on toast and top it with either sweet or savory ingredients, such as tomatoes, smoked salmon, or fruit. Quick, easy, and surprisingly filling—you’re in for a treat!
Peanut Butter Dip
Got a bit of a sweet tooth or peanut butter craving? Whip up this 4-ingredient dip that pairs well with fruits or pretzels. You just need to combine Greek yogurt, peanut butter, maple syrup, and vanilla. The dip also works as a side to salads or sandwiches.
Creamy Rotisserie Chicken Salad
This delicious chicken salad can be eaten alone, in a sandwich, or scooped up with crackers. All you need to do is shred up some rotisserie chicken and mix it with chopped celery and lemon and herb mayonnaise. Grind on some black pepper for extra flavor!
Smoothie Bowl
If you fancy something sweet and refreshing, you need to try out a thick and creamy smoothie bowl. You can pretty much use any fruit you have at home, but we recommend frozen berries, banana, and a dash of almond or coconut milk. Top your vibrant smoothie with whatever you like—nuts, seeds, shredded coconut, or even chocolate chips!
Kale and Tortellini Tomato Bisque
Dig into this comforting dish in just 15 minutes. All you need to do is cook your kale with olive oil, add in your tortellini, diced and crushed tomatoes, your seasonings, a little bit of stock, and boil for 10 minutes! You’ll end up with a delicious soup that can even be stored and reheated the next day!