Are you tired of the same old lunch routine? Look no further! In this article, we’re sharing 18 quick and easy lunch recipes that are sure to spice up your mealtime. From classic combinations like avocado and chickpea salad wraps to international-inspired dishes like Greek yogurt chicken salads, there’s something for everyone in this roundup. Whether you’re a busy professional or a student on-the-go, these recipes are designed to be simple, satisfying, and delicious.
Stay tuned for our first 6 recipes, featuring everything from pasta salads to soups with grilled cheese croutons…
Avocado and Chickpea Salad Wrap
This refreshing wrap combines creamy avocado, protein-rich chickpeas, and crunchy veggies, all wrapped up in a warm whole wheat tortilla. Perfect for a quick lunch or snack.
Ingredients:
– 1 ripe avocado, diced
– 1/2 cup cooked chickpeas
– 1/4 cup chopped cucumber
– 1/4 cup chopped red bell pepper
– 1 tablespoon fresh lime juice
– Salt and pepper to taste
– 1 whole wheat tortilla
– Optional: hummus or tzatziki sauce for added flavor
Instructions:
1. In a medium bowl, combine avocado, chickpeas, cucumber, and red bell pepper.
2. Squeeze lime juice over the mixture and season with salt and pepper to taste.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the avocado-chickpea mixture down the center of the tortilla, leaving a small border at the top and bottom.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap to form a neat package.
Cooking Time: 5 minutes
Caprese Pasta Salad
A classic Italian-inspired salad that combines the flavors of fresh mozzarella, juicy tomatoes, and fragrant basil with al dente pasta. This Caprese Pasta Salad is perfect for a quick lunch or a light dinner.
Ingredients:
– 8 oz. pasta of your choice (e.g., bowtie or penne)
– 2 cups cherry tomatoes, halved
– 1 cup fresh mozzarella balls, sliced
– 1/4 cup extra-virgin olive oil
– 2 tbsp. chopped fresh basil leaves
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cherry tomatoes, mozzarella slices, and basil leaves.
3. Drizzle olive oil over the mixture and season with salt and pepper to taste.
4. Add cooked pasta to the bowl and toss gently to combine.
5. Top with grated Parmesan cheese (if using) and serve immediately.
Cooking Time: 15-20 minutes
Greek Yogurt Chicken Salad
A refreshing twist on traditional chicken salad, this recipe combines the creaminess of Greek yogurt with the tanginess of feta cheese and the crunch of fresh veggies. Perfect for a light lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup crumbled feta cheese
– 1/2 cup chopped cucumber
– 1/2 cup chopped red bell pepper
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, feta cheese, cucumber, and red bell pepper.
2. Stir until well combined.
3. Squeeze lemon juice over the mixture and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 5-10 minutes (prep only)
Tomato Basil Soup with Grilled Cheese
A classic comfort food combination, this recipe brings together the warmth of tomato basil soup and the gooey goodness of grilled cheese. Perfect for a cozy evening or a quick lunch.
Ingredients:
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh tomatoes, diced (or 1 can of crushed tomatoes)
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1 tablespoon olive oil
– 1/4 cup fresh basil, chopped
– Salt and pepper to taste
– 2 slices of bread (white or whole wheat)
– 2 tablespoons butter, softened
– 2 cups shredded cheddar cheese (or your preferred cheese)
Instructions:
1. In a large pot, melt the butter over medium heat. Add onion and garlic; cook until softened.
2. Add tomatoes, chicken broth, heavy cream, olive oil, and basil. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Preheat a grill or grill pan to medium-high heat. Butter one side of each bread slice.
4. Place one slice, buttered side down, on the grill. Top with cheese and another bread slice (buttered side up). Cook until golden brown and crispy.
5. Ladle soup into bowls; serve with grilled cheese sandwiches.
Cooking Time: 30-40 minutes
Tuna and White Bean Salad
This refreshing salad combines the protein-packed flavor of tuna with the creamy texture of cannellini beans, perfect for a quick lunch or dinner. The simplicity of this recipe allows you to focus on the quality of your ingredients.
Ingredients:
– 1 (6 oz) can of tuna in water, drained and flaked
– 1 cup of cooked cannellini beans, rinsed and drained
– 1/2 cup of chopped red onion
– 1/4 cup of chopped fresh parsley
– 2 tablespoons of olive oil
– 1 tablespoon of freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None required! This salad is ready in just a few minutes.
Veggie Hummus Wrap
A delicious and healthy wrap filled with creamy hummus, crunchy veggies, and flavorful spices.
Ingredients:
– 1 cup cooked chickpeas
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– 1 cup mixed veggies (bell peppers, cucumber, carrots, etc.)
– Optional: paprika, cumin, or other spices
Instructions:
1. Preheat oven to 375°F.
2. In a blender or food processor, combine chickpeas, garlic, lemon juice, tahini, olive oil, salt, and pepper. Blend until smooth.
3. Wrap the tortilla in foil and toast for 5 minutes.
4. Spread the hummus on the tortilla, leaving a small border.
5. Top with mixed veggies and sprinkle with spices (if using).
6. Roll up the wrap tightly and slice in half.
Cooking Time: 10-12 minutes
Egg Salad Sandwich
A simple yet satisfying sandwich filled with creamy egg salad, perfect for a quick lunch or snack.
Ingredients:
– 4 large eggs, hard-boiled and cooled
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
– 4 slices of white bread
– Lettuce leaves (optional)
Instructions:
1. Chop the hard-boiled eggs into small pieces.
2. In a bowl, mix together the egg pieces, mayonnaise, Dijon mustard, salt, and pepper until smooth.
3. Stir in chopped fresh dill.
4. Butter two slices of bread.
5. Spoon the egg salad onto one slice of bread.
6. Top with lettuce leaves if desired.
7. Place the second slice of bread on top to complete the sandwich.
Cooking Time: 10 minutes
Black Bean and Corn Quesadilla
This recipe combines the creaminess of melted cheese with the vibrant flavors of black beans, corn, and spices, all wrapped up in a crispy tortilla. Perfect as a snack or light meal.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup shredded Monterey Jack cheese
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large tortillas
– Optional toppings: sour cream, salsa, avocado
Instructions:
1. Preheat a large skillet or griddle over medium heat.
2. In a bowl, mix together black beans, corn kernels, cheese, olive oil, onion, garlic, and cumin.
3. Place a tortilla in the skillet and spoon about 1/4 cup of the bean-corn mixture onto half of the tortilla.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is crispy and the cheese is melted, flipping occasionally.
6. Repeat with remaining ingredients.
Cooking Time: 10-12 minutes
Spinach and Feta Stuffed Pita
A flavorful and healthy snack or light meal, this Spinach and Feta Stuffed Pita is perfect for any occasion.
Ingredients:
– 4-6 pita breads
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine spinach, feta cheese, and a pinch of salt and pepper.
3. Brush the pita breads with olive oil on both sides.
4. Divide the spinach-feta mixture evenly among the pita breads, placing it in the center of each bread.
5. Fold the pita breads in half to enclose the filling.
6. Place the stuffed pitas on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and the bread is toasted.
Cooking Time: 10-12 minutes
Peanut Butter Banana Roll-Ups
A sweet and satisfying snack that’s perfect for a quick energy boost or a healthy treat on-the-go. These bite-sized roll-ups are made with mashed banana, creamy peanut butter, and whole wheat wraps.
Ingredients:
– 2 ripe bananas
– 2 tbsp creamy peanut butter
– 4-6 whole wheat tortilla wraps (depending on size)
– Optional: honey or chopped nuts for topping
Instructions:
1. In a bowl, mash the bananas with a fork until smooth.
2. Spread 1/2 to 1/3 of the mashed banana onto the center of each tortilla wrap, leaving a small border around the edges.
3. Drizzle 1-2 tsp of peanut butter on top of the banana layer.
4. Roll up each wrap tightly but gently, starting from one end.
5. Repeat with remaining ingredients and wraps.
6. If desired, drizzle with honey or sprinkle chopped nuts on top for extra flavor.
Cooking Time: None! These roll-ups are best served fresh, but can be stored in an airtight container at room temperature for up to 24 hours.
Mediterranean Couscous Bowl
Experience the flavors of the Mediterranean with this hearty and nutritious bowl. A perfect blend of colorful vegetables, tender protein, and fluffy couscous, all infused with aromatic spices.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup cooked chickpeas
– 1 cup roasted red bell pepper, sliced
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges, for serving
Instructions:
1. Cook couscous according to package instructions using water or broth.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in chickpeas, bell pepper, and feta cheese (if using). Season with salt and pepper.
4. Fluff cooked couscous and add to the skillet. Toss everything together.
5. Serve hot, garnished with parsley and a squeeze of lemon juice.
Cooking Time: 20-25 minutes
Turkey and Cheese Pinwheels
Turkey and Cheese Pinwheels: A Delicious Lunch or Snack
These flavorful pinwheels are a perfect blend of savory turkey, melted cheese, and soft tortilla, making them an ideal option for a quick lunch or snack.
Ingredients:
– 1 pound sliced turkey breast
– 2 tablespoons cream cheese, softened
– 1/4 cup shredded cheddar cheese
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: chopped lettuce, tomato, and avocado for added freshness
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the softened cream cheese evenly over the center of the tortilla, leaving a 1-inch border around the edges.
3. Arrange the sliced turkey breast on top of the cream cheese, followed by shredded cheddar cheese.
4. Sprinkle with salt and pepper to taste.
5. Roll the tortilla into a tight cylinder, applying gentle pressure.
6. Cut into pinwheels or slice into bite-sized pieces for an easy snack.
Cooking Time: 0 minutes (no cooking required!)
Quinoa and Black Bean Salad
This hearty salad combines the nutty flavor of quinoa with the richness of black beans, perfect for a quick and nutritious meal or as a side dish.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth. Set aside.
2. In a large bowl, combine black beans, red bell pepper, and onion.
3. Fluff cooked quinoa with a fork and add it to the bowl. Toss to combine.
4. Stir in chopped cilantro and lime juice. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Pesto Pasta with Cherry Tomatoes
This recipe combines the flavors of basil pesto, juicy cherry tomatoes, and al dente pasta for a quick and satisfying summer dinner. In just 20 minutes, you’ll have a delicious meal that’s perfect for a weeknight or weekend.
Ingredients:
– 8 oz pasta (such as spaghetti or linguine)
– 1/2 cup fresh basil leaves
– 1/4 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– Salt and pepper to taste
– 1 pint cherry tomatoes, halved
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente.
2. In a food processor or blender, combine basil leaves, pine nuts, Parmesan cheese, and garlic. Process until smooth.
3. With the processor running, slowly pour in olive oil through the top. Season with salt and pepper to taste.
4. Toss cooked pasta with pesto sauce and cherry tomatoes. Serve immediately.
Cooking Time: 20 minutes
Avocado Tuna Salad Lettuce Wraps
A refreshing twist on traditional tuna salad, these lettuce wraps combine the creaminess of avocado with the savory flavor of canned tuna.
Ingredients:
– 1 ripe avocado, diced
– 1 can of tuna (drained and flaked)
– 2 tablespoons of mayonnaise
– 1 tablespoon of freshly squeezed lemon juice
– Salt and pepper to taste
– 4-6 large lettuce leaves
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. In a medium-sized bowl, combine diced avocado, tuna, mayonnaise, and lemon juice. Mix well until all ingredients are fully incorporated.
2. Season with salt and pepper to taste.
3. Place a lettuce leaf on a flat surface and spoon about 1/4 cup of the tuna-avocado mixture onto the center of the leaf.
4. Fold the lettuce leaves in half to form a wrap, ensuring the filling is secure.
5. Repeat with remaining ingredients.
Cooking Time: None! This recipe is ready in just a few minutes.
Broccoli Cheddar Soup
This comforting soup is a perfect blend of nutritious broccoli and rich cheddar cheese, making it a delightful treat for any occasion. With just a few simple ingredients and steps, you can create a delicious and satisfying meal.
Ingredients:
– 2 tablespoons butter
– 1 onion, chopped
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1 cup chicken or vegetable broth
– 1/2 cup milk or cream
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Melt butter in a large pot over medium heat. Add chopped onion and cook until softened, about 3-4 minutes.
2. Add broccoli, garlic, broth, and milk/cream. Bring the mixture to a boil, then reduce the heat and simmer for 10-12 minutes or until the broccoli is tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. Return the soup to the pot and add grated cheddar cheese. Stir until melted and well combined.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Chicken Caesar Wrap
A twist on the classic Caesar salad, this chicken caesar wrap combines crispy grilled chicken, tangy Caesar dressing, and crunchy romaine lettuce all wrapped up in a warm flour tortilla.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon Caesar dressing
– 4 large lettuce leaves
– 2 large flour tortillas
– Salt and pepper to taste
– Optional toppings: croutons, parmesan cheese
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper. Brush mixture onto chicken breasts.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Slice grilled chicken into thin strips.
5. Spread Caesar dressing on each tortilla.
6. Add sliced chicken, lettuce leaves, and any desired toppings to the tortillas.
7. Fold tortillas in half to enclose filling.
Cooking Time: 15-20 minutes
Sweet Potato and Black Bean Tacos
A flavorful twist on traditional tacos, this recipe combines the natural sweetness of roasted sweet potatoes with the savory goodness of black beans.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 4 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat cumin over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Stir in black beans and cook for an additional minute.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by placing roasted sweet potatoes and black bean mixture onto tortillas. Add desired toppings.
Cooking Time: 25-30 minutes
Summary
Looking for quick and easy lunch recipes that are also delicious? You’re in luck! This article features 18 mouth-watering options to fuel your day. From classic combos like egg salad sandwiches and turkey pinwheels, to international-inspired dishes like Mediterranean couscous bowls and black bean tacos, there’s something for everyone. Healthy and flavorful, these recipes use simple ingredients and require minimal cooking time. Whether you’re a busy professional or a student on-the-go, these easy lunch ideas will keep your taste buds happy and your belly full.