To successfully prepare a quick and healthy lunch that won’t come out of a greasy take-away bag, you need to think ahead. When you keep healthy proteins in the refrigerator, like a fried chicken, your favorite cheese, eggs, and low-sodium lunch meat, the options for a meal that you can make in a snap are pretty much endless.
However, it’s also important to stock your pantry with other ingredients that are great for a quick lunch. You will need canned beans, quick cook rice, and your favorite condiments. Store your favorite frozen vegetable combinations and some specialties like frozen udon noodles in the freezer. That way, you have everything you need to put together all of those quick, healthy lunch recipes.
The following quick and delicious lunch recipes do not require complete meal preparation. Instead, all of these meals can be prepared or cooked up in the blink of an eye before heading to the door. And when you’re very short on time, don’t miss out on more than 20 healthy cup recipes to make in 5 minutes (or less!)
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Skip the fast food McGriddle that’s filled with fat and loaded with processed ingredients. Instead, make a quick sammie with an egg sunny side up, two pieces of all-natural bacon (or ham), and a slice of cheese. Skip the top of the sandwich to cut down on the starchy carbs and keep you away from that overcrowded feeling.
Get our recipe for the open hot ham and cheese with chipotle mayo.
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Courtesy Bigger Bolder Baking
Quick cooking rice is key to this warming meal. Everything is cooked right in a bowl in the microwave, making this one of the easiest meals ever. Add some rotisserie chicken for a little more protein.
Get the recipe from Bigger Bolder Baking.
RELATED: We tried 6 store-bought rotisserie chickens and this is the best
Courtesy Lil ‘Luna
Piling fresh vegetables, low-sodium meats, and small cubes of cheese on skewers just seems more fun than a salad or sandwich, doesn’t it? Dip these babies in a low fat dressing of your choice and enjoy!
Get the recipe from Lil ‘Luna.
Mitch Mandel and Thomas MacDonald
Here we take the classic Italian pasta pairing pea and prosciutto, replace the pasta with dumplings and add plenty of asparagus to round off the creation.
Get our recipe for Gnocchi with Peas and Prosciutto.
RELATED: 15 Cozy Pasta Recipes Perfect for Weight Loss
Mitch Mandel and Thomas MacDonald
This can be a warm up for dinner (especially if you have guests) or a light meal on its own. Better yet, double up the recipe and freeze something for a busy week. Enjoy!
Get our recipe for asparagus salad with fried egg and prosciutto.
Mitch Mandel and Thomas MacDonald
Hot dogs usually arouse the contempt of nutritionists and health-conscious eaters, but don’t be too quick to dismiss the humble sausages. Yes, most of the time the ones you buy from a shopping cart have questionable and nondescript insides, but there is another way! Under the best of circumstances, hot dogs are perfectly portioned, protein-rich vessels that house a deluge of healthy, beefy toppings.
Get our Mexican Hot Dog Recipe.
RELATED: We Tried 8 Brands of Hot Dog and this is the Best
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Who would have thought that a delicious breakfast could be prepared in just a few minutes with the help of a cup? Combine two eggs, diced pepper, tomatoes, spinach and spices in a greased mug and microwave for about two minutes. You’ll get a hearty, high-protein breakfast that will keep you energized and ready for the day in no time!
Or try our recipe for Easy Broccoli Cheese Eggs in a Mug.
Courtesy of the experienced mother
Put these delicious protein-rich salads together in the morning and then simply shake them at lunchtime and pour them onto a plate.
Get the recipe from The Seasoned Mom.
RELATED: 35+ Healthy Salad Recipes for Weight Loss
Courtesy Lil ‘Luna
Salads are the kings of quick lunches and can be filling if you plan them properly. This light rocket salad is packed with tomatoes, avocado, pine nuts and parmesan for a filling and healthy lunch break.
Get the recipe from Lil ‘Luna.
Mitch Mandel and Thomas MacDonald
It’s taco time! In less than 10 minutes, you can put together a raw Mexican-style taco by loading a whole wheat taco bowl with salsa, shredded chicken, avocado, and cilantro. Give it a squirt of lime or lemon juice for extra flavor.
Get our recipe for rotisserie chicken tacos with salsa verde.
RELATED: 45+ Best Soups and Chilies to Prepare with Costco Rotisserie Chicken
Courtesy Bigger Bolder Baking
These super easy custom pizzas are a breeze. You can customize them with your favorite toppings however you like.
Get the recipe from Bigger Bolder Baking.
Courtesy Ambitious cuisine
Avocado puree replaces mayo in these crazy healthy sandwiches. Black beans, coriander, tomatoes, and goat cheese make these some of the boring tuna sandwiches you’ve ever tasted.
Get the recipe from Ambitious Kitchen.
RELATED: The Best Sandwich in Every State
Courtesy Ambitious cuisine
If you’re not a tuna fan or looking for a vegan sandwich recipe, try this one with pureed chickpeas, avocado, cranberries, and lemon. Full of fiber and flavor, this is a quick lunch you’ll want to repeat.
Get the recipe from Ambitious Kitchen.
RELATED: The Secret Side Effects of Eating Chickpeas, Science Says
Courtesy Lil ‘Luna
Put on 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.
Get the recipe from Lil ‘Luna.
Courtesy Ambitious cuisine
Sure, you could toss up a simple grilled cheese in minutes, but this one will get your taste buds racing. It offers the perfect balance between sweet, savory and spicy. If you don’t have cherry jam, use what you have and play around with the flavors.
Get the recipe from Ambitious Kitchen.
RELATED: The Best Grilled Cheese in Every State
Courtesy of the experienced mother
Really good teriyaki sauce and a good helping of garlic, ginger, and onions are the keys to this sweet and tasty meal. Add some quick-cook rice and a bag of frozen broccoli and you have a fully balanced meal in 10 minutes.
Get the recipe from The Seasoned Mom.
Mitch Mandel and Thomas MacDonald
Cheese doesn’t always have to be on the list of diet no-nos. As long as cheese is consumed in moderation, it can make a healthy lunch a lot easier. Fill a whole grain or sprouted tortilla with provolone or mozzarella, both of which easily absorb a daily value of calcium per serving. You can use a stove, microwave, or panini press to prepare this dish, all in less than ten!
Get our cheesy crispy quesadillas recipe.
RELATED: 13 Easy Quesadilla Recipes You Can Make Now
The experienced mom
Quesadillas are a quick-to-cook lunch or snack, but why not spice them up with a pizza flavor? Mozzarella, marinara sauce and your favorite toppings combine to create a crispy, cheesy lunch. Add a salad on the side and you’re good to go.
Get the recipe from The Seasoned Mom.
Mitch Mandel and Thomas MacDonald
If you’re not already obsessed with avocado, this lunch will change that! Halve an avocado, remove the core and scoop out a small amount of avocado (eat of course). You can fill it with anything from tomatoes and mozzarella with balsamic drizzle to quick brown rice with beans and salsa. Or try our recipe with crabs!
Get our Avocado Crab Salad Recipe.
RELATED: 8 Amazing Avocado Secrets You Never Knew About
Mitch Mandel and Thomas MacDonald
Wild salmon is a nutritional powerhouse with metabolism-boosting omega-3 fatty acids that can actually help burn calories. Put that quick meal together in minutes with this New York bagel-inspired meal.
Get our recipe for the smoked salmon sandwich.
Courtesy Savory Simple
If you work from home, the stir fry shouldn’t be overlooked as a great lunch time option. The secret to a quick stir-fry is to buy a packet of all kinds of stir-fry vegetables so you don’t have to chop a lot.
Get the recipe from Savory Simple.
RELATED: Secret Effects of Eating Tofu, Science Says
Courtesy Savory Simple
If all you eat avocado toast in the morning is missing out on a perfect quick lunch. White beans and quick microwave asparagus make this a very healthy, balanced lunch in just 10 minutes.
Get the recipe from Savory Simple.
Courtesy Savory Simple
Frozen udon noodles are the secret of this perfect quick meal. A quick soak in boiling water thaws the noodles, which are then tossed with almond butter flavored with soy sauce, vinegar, sambal, sesame oil, garlic, and fish sauce. You can even toss in a bag of broccoli in the microwave for a bit more fiber.
Get the recipe from Savory Simple.
RELATED: 15 Frozen Meals You Won’t Believe Are Under 500 Calories
Courtesy Savory Simple
Avocado, corn, black beans, and red onions are tossed over romaine lettuce for this high-fiber salad. A quick dressing of sour cream, spring onion, lime juice, red pepper, honey, and olive oil turns lunch into a party for the mouth.
Get the recipe from Savory Simple.
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