Lunchtime can be a challenge, especially when you’re looking for something quick, easy, and satisfying to fuel your afternoon. But don’t worry, we’ve got you covered! In this article, we’ll share 20 mouth-watering lunch recipes that are perfect for busy days. From classic combinations like grilled chicken Caesar salad to innovative twists like Mediterranean hummus wrap, these recipes offer a world of flavors and textures to explore.
Whether you’re in the mood for something light and refreshing or hearty and comforting, our collection has got you covered. So go ahead, take a look at our top 20 picks below, and get ready to elevate your lunch game!
Grilled Chicken Caesar Salad
A classic salad gets a protein-packed twist with this Grilled Chicken Caesar Salad recipe. Crispy grilled chicken, tangy Caesar dressing, and crunchy croutons come together for a satisfying meal.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 head romaine lettuce, chopped
– 1/2 cup crumbled Parmesan cheese
– 1/2 cup homemade or store-bought Caesar dressing
– 1/2 cup crushed crackers (such as Ritz)
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper.
3. Brush both sides of the chicken with the garlic mixture.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Chop grilled chicken into bite-sized pieces.
6. In a large bowl, combine chopped lettuce, croutons, and Parmesan cheese.
7. Drizzle Caesar dressing over the salad and toss to combine.
8. Top with grilled chicken and serve immediately.
Cooking Time: 15-20 minutes
Avocado and Egg Toast
Start your day with a creamy and protein-packed breakfast by combining the richness of avocado with the simplicity of scrambled eggs on toasted bread.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 2 large eggs
– Salt and pepper to taste
– Optional: red pepper flakes, chopped cilantro, or crumbled feta cheese for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Scramble the eggs in a bowl and season with salt and pepper.
3. Spread the mashed avocado on top of the toasted bread.
4. Place the scrambled eggs on top of the avocado.
5. Sprinkle with red pepper flakes, chopped cilantro, or crumbled feta cheese if desired.
Cooking Time: 10-12 minutes
Quinoa and Black Bean Bowl
A flavorful and nutritious bowl filled with quinoa, black beans, and roasted vegetables, perfect for a quick and easy meal or lunchbox addition.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, seeded and chopped
– 1 small red onion, peeled and chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: avocado, salsa, or shredded cheese for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. In a separate pan, heat olive oil over medium-high heat. Add chopped onion and bell pepper; cook until tender, about 5 minutes.
4. Add garlic and cook for an additional minute.
5. Stir in black beans and cook for 1-2 minutes.
6. Combine cooked quinoa and black bean mixture in a bowl.
7. Serve hot, topped with desired optional ingredients.
Cooking Time: 25-30 minutes
Caprese Panini with Pesto
Elevate the humble caprese salad by sandwiching it between crispy bread and spreading it with creamy pesto. This recipe combines the best of Italy in every bite.
Ingredients:
– 4 slices of Italian bread (such as Ciabatta or Focaccia)
– 1 large tomato, sliced
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup pesto
– Fresh basil leaves
– Salt and pepper to taste
Instructions:
1. Preheat a panini press or grill to medium-high heat.
2. Spread a layer of pesto on each bread slice.
3. Top with a tomato slice, followed by a mozzarella slice.
4. Place the sandwiches in the panini press or grill for 3-4 minutes, until the cheese is melted and the bread is toasted.
5. Remove from heat and sprinkle with fresh basil leaves. Season with salt and pepper to taste.
Cooking Time: 3-4 minutes
Teriyaki Salmon with Rice
A classic Japanese-inspired dish that combines sweet teriyaki sauce with the rich flavor of salmon, served over a bed of fluffy rice.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup teriyaki sauce
– 2 cups cooked white rice
– 2 tbsp vegetable oil
– 1 tsp sesame seeds
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce and 1 tbsp water.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Brush the teriyaki mixture evenly over both sides of the salmon.
5. Drizzle vegetable oil and sprinkle sesame seeds on top of the salmon.
6. Bake for 12-15 minutes or until cooked through.
7. Serve each salmon fillet over a scoop of cooked white rice.
Cooking Time: 15-18 minutes
Mediterranean Hummus Wrap
Mediterranean Hummus Wrap Recipe
Experience the flavors of the Mediterranean in this delicious wrap recipe, featuring creamy hummus, crunchy vegetables, and savory meats.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large cucumber, sliced
– 1 red bell pepper, sliced
– 1/4 cup crumbled feta cheese
– 2 tablespoons chopped fresh parsley
– 1 tablespoon hummus (store-bought or homemade)
– 1 large flour tortilla
– 2 slices cooked chicken breast or gyro meat
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, garlic, and salt. Blend until smooth.
2. Add olive oil and blend until creamy.
3. Spread hummus on the tortilla, leaving a small border around edges.
4. Top with cucumber, bell pepper, feta cheese, and parsley.
5. Add cooked chicken or gyro meat on top.
6. Roll up wrap tightly.
Cooking Time: 10-15 minutes
Vegetable Stir-Fry with Tofu
Quick and nutritious, this stir-fry recipe combines crispy tofu with a colorful medley of vegetables for a satisfying meal. Perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 carrot, peeled and grated
– 1 cup broccoli florets
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of oil in a wok or large skillet over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add remaining 1 tablespoon of oil, then sauté onion, garlic, bell pepper, and carrot for 5 minutes, or until tender-crisp.
4. Add broccoli and stir-fry for an additional 2-3 minutes, or until tender.
5. Return tofu to pan and stir in soy sauce. Season with salt and pepper to taste.
6. Serve hot, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Beef and Broccoli Noodles
A classic Chinese-inspired dish that combines tender beef, crisp broccoli, and savory noodles in a flavorful sauce.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 8 oz noodles (linguine or soba work well)
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. Cook the noodles according to package instructions. Drain and set aside.
2. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat. Add the beef strips and cook until browned, about 3-4 minutes. Remove from the skillet and set aside.
3. In the same skillet, add the remaining 1 tablespoon of oil. Add the broccoli and cook until tender, about 2-3 minutes.
4. Add the garlic, soy sauce, oyster sauce (if using), and ginger to the skillet. Stir-fry for 30 seconds.
5. Return the beef strips to the skillet and stir-fry with the broccoli mixture for an additional 1 minute.
6. Combine the cooked noodles with the beef and broccoli mixture. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Chicken
Elevate your dinner game with this flavorful and elegant spinach and feta stuffed chicken recipe, perfect for a special occasion or a cozy night in.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, breadcrumbs, garlic, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach mixture.
4. Drizzle olive oil on the outside of the chicken and season with salt and pepper.
5. Place stuffed chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until cooked through.
Cooking Time: 25-30 minutes
Shrimp and Avocado Salad
This refreshing salad combines succulent shrimp with creamy avocado, tangy lime juice, and a hint of spice. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/4 cup freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, whisk together lime juice, olive oil, and cumin.
2. Add the shrimp to the marinade and toss to coat. Let sit for 5 minutes.
3. Heat a large skillet over medium-high heat. Remove the shrimp from the marinade and cook until pink and cooked through, about 2-3 minutes per side.
4. In a large bowl, combine the cooked shrimp, diced avocado, salt, and pepper. Toss to combine.
5. Serve immediately, garnished with cilantro leaves if desired.
Cooking Time: 10-12 minutes
Turkey and Cheese Quesadilla
A delicious twist on the classic quesadilla, this recipe combines savory turkey breast with melted cheese, all wrapped up in a crispy tortilla. Perfect as a quick lunch or dinner option.
Ingredients:
– 2 boneless, skinless turkey breasts
– 1 cup shredded cheddar cheese
– 1 large flour tortilla
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded lettuce, sliced avocado
Instructions:
1. Preheat a non-stick skillet or griddle over medium-high heat.
2. Slice the turkey breasts into thin strips.
3. In the preheated skillet, cook the turkey for 3-4 minutes per side, until cooked through.
4. Meanwhile, place the tortilla in the oven and warm it for 2-3 minutes.
5. Assemble the quesadilla by placing the cooked turkey on half of the tortilla, followed by shredded cheese.
6. Fold the tortilla in half to enclose the filling.
7. Cook the quesadilla for 2-3 minutes per side, until crispy and melted.
8. Serve hot with desired toppings.
Cooking Time: 10-12 minutes
Sweet Potato and Chickpea Curry
Sweet Potato and Chickpea Curry Recipe
This flavorful curry combines roasted sweet potatoes with chickpeas, aromatic spices, and creamy coconut milk, making it a perfect vegan and gluten-free option for a comforting meal.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potatoes with 2 tablespoons water and roast for 25-30 minutes, or until tender.
2. In a large pan, heat 2 tablespoons oil over medium heat. Add onions and cook until translucent, about 5 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
4. Stir in roasted sweet potatoes, chickpeas, and coconut milk. Season with salt and pepper to taste.
5. Simmer the curry over low heat for 10-15 minutes or until flavors have melded together.
Cooking Time: 40-45 minutes
Greek Yogurt Chicken Salad
This refreshing salad combines the creaminess of Greek yogurt with the savory flavor of chicken, making it a perfect light and healthy meal for any time of day. With just a few simple ingredients, you can whip up this delicious salad in no time.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon Dijon mustard
– 1 teaspoon honey
– 1/4 cup chopped fresh dill
– Salt and pepper to taste
– 2 tablespoons lemon juice
Instructions:
1. In a medium-sized bowl, combine the chicken, Greek yogurt, Dijon mustard, and honey. Mix until well combined.
2. Stir in the chopped fresh dill and season with salt and pepper to taste.
3. Drizzle the lemon juice over the top of the salad and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None needed, as this is a no-cook recipe!
Pesto Pasta with Cherry Tomatoes
A classic Italian combination that’s both flavorful and colorful, this recipe brings together the creaminess of pesto sauce and the sweetness of cherry tomatoes.
Ingredients:
– 8 oz. pasta (linguine or fettuccine work well)
– 1/2 cup freshly made basil pesto
– 1 pint cherry tomatoes, halved
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente.
2. Reserve 1 cup of pasta cooking water before draining.
3. In a large skillet, heat the pesto over medium-low heat.
4. Add the cherry tomatoes and cook for 3-4 minutes or until they start to release their juices.
5. Add the reserved pasta cooking water to the skillet in small increments, stirring continuously to achieve a creamy sauce.
6. Combine cooked pasta and pesto-tomato mixture. Season with salt and pepper to taste.
7. Sprinkle Parmesan cheese on top and serve immediately.
Cooking Time: 15-20 minutes
BBQ Pulled Pork Sandwich
A classic Southern favorite, this recipe yields tender, juicy pork shoulder smothered in a tangy BBQ sauce and served on a soft bun. Perfect for outdoor gatherings or casual weeknight meals.
Ingredients:
– 2 pounds boneless pork shoulder
– 1/4 cup BBQ rub (store-bought or homemade)
– 1 cup BBQ sauce (homemade or store-bought)
– 4 hamburger buns
– Coleslaw or pickles for topping (optional)
Instructions:
1. Preheat your slow cooker to low heat.
2. Season the pork shoulder with BBQ rub, making sure to coat all surfaces evenly.
3. Place the pork in the slow cooker and cook for 8-10 hours or overnight.
4. After 8 hours, remove the pork from the slow cooker and use two forks to shred it into bite-sized pieces.
5. Add the BBQ sauce to the shredded pork and toss until coated.
6. Split the hamburger buns and fill with the pulled pork.
7. Serve immediately and top with coleslaw or pickles if desired.
Cooking Time: 8-10 hours (or overnight)
Lentil and Vegetable Soup
This hearty and flavorful soup is a perfect way to warm up on a chilly day. Made with red lentils, a variety of vegetables, and aromatic spices, this recipe is not only delicious but also packed with nutrients.
Ingredients:
– 1 cup dried red lentils
– 2 cups water
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: spinach leaves for garnish
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. Add onion, garlic, carrots, celery, and diced tomatoes to the pot. Season with thyme, salt, and pepper.
3. Continue to simmer for an additional 30 minutes or until vegetables are tender.
4. Serve hot, garnished with spinach leaves if desired.
Cooking Time: 50-60 minutes
Zucchini Noodles with Garlic Shrimp
This recipe is a flavorful and healthy twist on traditional pasta dishes. The combination of sautéed garlic shrimp, zucchini noodles, and fresh parsley creates a tasty and nutritious meal that’s ready in just 15 minutes.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves of garlic, minced
– 1 medium zucchini
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the zucchini noodles according to package instructions or until tender, about 3-5 minutes. Reserve.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute, until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
4. Combine the cooked zucchini noodles and garlic shrimp in the skillet. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired. Serve hot.
Cooking Time: 15 minutes
Egg Fried Rice with Vegetables
A classic Chinese dish that’s quick, easy and packed with flavor! This recipe combines cooked rice, scrambled eggs, and a variety of colorful vegetables for a nutritious meal.
Ingredients:
– 2 cups cooked rice (preferably day-old)
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. peas, carrots, corn)
– 2 eggs
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add diced onion and minced garlic; stir-fry until translucent.
3. Add mixed vegetables and cook until they’re tender-crisp.
4. Push the vegetable mixture to one side of the pan.
5. Pour in beaten eggs and scramble them until cooked through.
6. Mix the eggs with the vegetables.
7. Add cooked rice to the pan, breaking up any clumps.
8. Stir-fry everything together for about 2-3 minutes, until the rice is well coated with the vegetable mixture and egg.
9. Season with soy sauce, salt, and pepper to taste.
10. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Tuna Melt on Whole Wheat
A classic comfort food gets a healthy twist with this simple recipe. Combine canned tuna with creamy mayonnaise, crunchy veggies, and melted cheese for a satisfying sandwich that’s easy to make and packed with protein.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tablespoons of mayonnaise
– 1/4 cup of chopped celery
– 1/4 cup of chopped cucumber
– 2 slices of whole wheat bread
– 1 tablespoon of butter
– 1 slice of cheddar cheese
Instructions:
1. Preheat a non-stick skillet or grill over medium heat.
2. In a bowl, mix together tuna, mayonnaise, celery, and cucumber until well combined.
3. Butter one side of each bread slice.
4. Place one bread slice, butter-side down, in the skillet or grill.
5. Top with tuna mixture, cheese, and the second bread slice (butter-side up).
6. Cook for 2-3 minutes or until the cheese is melted and the bread is toasted.
7. Flip and cook for an additional 1-2 minutes or until the other side is also toasted.
Cooking Time: 5-7 minutes
Roasted Veggie and Goat Cheese Wrap
This recipe combines the natural sweetness of roasted vegetables with the tanginess of goat cheese, all wrapped up in a crispy tortilla. Perfect as a quick lunch or snack.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1/4 cup crumbled goat cheese
– 1 large flour tortilla
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato, red bell pepper, and garlic with olive oil, salt, and pepper on a baking sheet.
3. Roast for 25-30 minutes, or until vegetables are tender and lightly caramelized.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by spreading goat cheese on one half of the tortilla, then topping with roasted vegetables.
6. Fold tortilla in half to enclose filling.
7. Garnish with parsley or cilantro, if desired.
Cooking Time: 30 minutes
Summary
Get ready to elevate your lunch game with these 20 delicious recipes! From classic combinations like grilled chicken Caesar salad and caprese panini, to international inspirations such as teriyaki salmon and Mediterranean hummus wrap, there’s something for everyone. Hearty options like quinoa and black bean bowl and lentil and vegetable soup will keep you full until dinner, while lighter choices like avocado and egg toast and zucchini noodles with garlic shrimp offer a fresh twist on lunchtime favorites. Whichever recipe catches your eye, these easy-to-make dishes are sure to please.