While a warm meal is always comforting, there’s something special about a refreshing cold lunch on a warm day. Whether you’re in the midst of a busy workday or enjoying a well-deserved break, a nutritious and delicious midday meal can be just what you need to recharge. With so many options available, it’s understandable that deciding on just one can be overwhelming. That’s why we’ve compiled 35 easy cold lunch ideas that not only hit the spot but also provide a boost of flavor and nutrition.
35 Easy Cold Lunch Ideas
Mason Jar Salads
Mason jar salads offer the ultimate convenience for a portable cold lunch option. By simply stacking your preferred greens, protein source, vegetables, and dressing within a mason jar, you can create a customized meal that’s as easy to prepare as it is to enjoy. Once assembled, give the jar a quick shake before serving to ensure all the flavors are well combined.
Hummus and Veggie Wraps
Transform a humble tortilla into a flavorful and nutritious meal by spreading a layer of creamy hummus as its foundation. Next, add an assortment of colorful vegetables such as crisp cucumbers, crunchy carrots, and nutrient-dense spinach. Roll up the filling tightly, allowing each bite to meld together in perfect harmony. The result is a fresh and satisfying wrap that’s both easy to prepare and packed with wholesome goodness.
Tuna Salad Lettuce Wraps
Trade traditional bread for crisp lettuce cups and load them up with tuna salad for a nutritious and filling low-carb lunch option. This simple swap packs a punch of protein while reducing your carb intake.
Rice Bowls
Craft a harmonious blend by cooking white or brown rice to your liking. Then, elevate the dish with a protein of your choice – perhaps some juicy grilled chicken or crispy tofu. To add texture and visual appeal, toss in a medley of colorful vegetables such as roasted broccoli florets, sweet bell peppers, and cherry tomatoes bursting with flavor.
Greek Yogurt Parfait
Indulge in a nutritious and delightful lunch experience by combining creamy Greek yogurt, an assortment of fresh fruit, and crunchy granola. Let your imagination run wild with unique layering combinations, savoring the sweet flavors without compromising on your dietary goals.
Bagel Sandwich
Indulge in the simplicity of toasting a bagel and elevating it with your go-to sandwich toppings. A harmonious blend of cream cheese, smoked salmon, and creamy avocado creates a satisfying and flavorful experience that’s sure to hit the spot.
Antipasto Plate
Craft a satisfying and nutritious lunch by combining an assortment of meats, cheeses, and vegetables. For added depth of flavor, incorporate ingredients like olives, roasted peppers, and artichoke hearts.
Pita Pockets
Indulge in the simplicity and flavor of a well-crafted pita. Begin by opening one up and filling its soft, pliable interior with an assortment of colorful vegetables. Add some creamy hummus for depth and richness, and top it all off with a protein-packed punch from grilled chicken or crispy falafel. The combination is sure to please even the most discerning palate.
Quinoa Bowl
Indulge in a protein-rich and fiber-abundant meal by cooking quinoa and combining it with creamy avocado, sweet cherry tomatoes, and succulent grilled shrimp. This harmonious blend of flavors and textures not only satisfies your hunger but also nourishes your body.
Turkey and Cheese Roll-Ups
For a satisfying snack, consider wrapping turkey slices around melted cheese for a tasty treat. Pair it with a refreshing serving of fresh fruit or a crisp side salad to create a well-rounded and nutritious option.
Caprese Salad Skewers
Elevate your mealtime with a refreshing and effortless combination of skewered cherry tomatoes, creamy mozzarella, and fragrant basil leaves – an ideal solution for warm weather when you crave something light yet satisfying.
Shrimp and Avocado Salad
The marriage of shrimp and avocado yields a satisfying and nutrient-dense salad, with the duo providing a substantial dose of protein. To take it to the next level, incorporate the sweetness of roasted corn and the pop of juicy grape tomatoes, resulting in a harmonious blend of flavors that will leave you craving more.
Veggie and Hummus Plate
Incorporating fresh vegetables into your lunch can be as simple as chopping them up and serving them alongside a creamy dip like hummus. This combination provides a delightful textural contrast that will keep you satisfied until your next meal.
Egg Salad Lettuce Wraps
Ditch traditional bread and opt for crispy lettuce cups instead, then pile on some protein-packed egg salad for a refreshing, low-carb lunch that’s as healthy as it is satisfying.
Cucumber and Tuna Boats
Imagine the humble cucumber, its typical role relegated to providing a crunchy contrast to sandwiches or salads. But what if we were to upend that expectation by transforming it into a vessel for something entirely new? Take two cucumbers, cut them in half lengthwise and carefully remove their seeds. Next, fill each of these cucumber ‘boats’ with a generous helping of tuna salad, its creamy texture and savory flavor perfectly complemented by the cool, refreshing essence of the cucumber. The result is a delightful fusion of flavors and textures that will leave you wondering why this combination never occurred to you before.
Chicken Salad Lettuce Wraps
One popular way to enjoy chicken salad is to serve it in crisp lettuce cups, offering a satisfying and nutritious low-carb, high-protein lunch alternative.
Turkey and Avocado Lettuce Wraps
Elevate your lunch game by layering creamy avocado onto crisp lettuce cups, then topping with succulent turkey slices. This harmonious blend of flavors and textures delivers a nutritious and filling meal that’s sure to please.
Asian Noodle Salad
Transform a humble bowl of rice noodles into a nutritious and delectable lunch by combining it with an array of colorful vegetables such as shredded carrots and cucumbers. Add some crunchy texture to the mix by sprinkling sesame seeds on top, and bring everything together with a rich and creamy peanut sauce. The result is a harmonious blend of flavors and textures that will leave you feeling satisfied and energized.
Greek Salad with Chicken
Elevate the humble Greek salad by incorporating grilled chicken, which not only adds a boost of protein but also injects a burst of flavor and texture. The smoky essence of the grilled poultry perfectly complements the tangy feta cheese, crunchy cucumbers, and sweet tomatoes.
Smoked Salmon Salad
Savory combinations can elevate even the simplest ingredients to new heights. Case in point: smoked salmon paired with peppery arugula and sweet cherry tomatoes. This trio not only tantalizes the taste buds but also provides a boost of omega-3 fatty acids, making it an excellent choice for a satisfying and nutritious lunch.
Chicken Caesar Salad
A staple combination of romaine lettuce, grilled chicken, crispy croutons, and tangy Caesar dressing comes together to form a satisfying and flavorful cold meal that never goes out of style.
Couscous Salad
Combine the humble goodness of couscous with the vibrant colors and textures of mixed vegetables and chickpeas. Top it all off with a zesty lemon vinaigrette dressing to create a harmonious union that not only satisfies your hunger but also quenches your thirst for something fresh and rejuvenating.
Pasta Salad
Elevate your mealtime game by crafting a delectable pasta salad that’s tailored to your taste buds. Start by selecting your preferred pasta shape, followed by a colorful medley of vegetables that cater to your cravings. Don’t forget to add some protein-packed punch with grilled chicken or succulent tuna for a satisfying twist.
Stuffed Bell Peppers
Transform bell peppers into a flavorful and nutritious meal by hollowing them out and filling the cavity with a delicious blend of quinoa, black beans, corn, and spicy salsa. The perfect solution for a quick and easy lunch or dinner that’s just as impressive as it is satisfying.
Cold Soba Noodles
Indulge in the flavors of Asia by pairing cooked soba noodles with a savory blend of sesame oil and soy sauce. Add a refreshing crunch to your dish with thinly sliced cucumbers and a sprinkle of green onions, creating a delightful and light cold lunch option that’s sure to please.
Mediterranean Chickpea Salad
Transform the flavors of the Mediterranean into a vibrant and nutritious salad by combining chickpeas with refreshing elements like diced cucumber, crunchy red onion, sweet cherry tomatoes, tangy feta cheese, and a zesty lemon-oregano dressing. This harmonious blend of textures and tastes is sure to delight your senses and leave you feeling revitalized.
Cold Cucumber Soup
Indulge in the simplicity of a revitalizing cold cucumber soup, infused with the tanginess of yogurt, the subtlety of fresh dill, and the pungency of garlic. This refreshing concoction makes for an excellent choice for a light and rejuvenating lunch.
Peanut Butter and Banana Wrap
A simple yet indulgent snack can be crafted by layering creamy peanut butter, sweet sliced bananas, and a hint of honey within the confines of a pliable tortilla. The combination of textures and flavors comes together in perfect harmony as you roll it up into a neat package, providing a quick and satisfying reprieve from your daily routine.
Egg and Avocado Toast
For a satisfying and healthy snack, combine the wholesome goodness of whole-grain bread with creamy sliced avocado and protein-packed boiled or sliced eggs. Add a pinch of salt, a few grinds of pepper, and your preferred seasonings to create an open-faced sandwich that’s both flavorful and nutritious.
Chickpea Salad
Combine the humble ingredients of chickpeas, finely chopped red bell pepper, refreshing cucumber, and pungent red onion with a tangy lemon-tahini dressing to create a satisfyingly substantial and delectable salad that boasts an impressive protein content.
Tofu Poke Bowl
Transform the flavors of Asia by marinating cubes of firm tofu in a mixture of savory soy sauce and nutty sesame oil. Once infused with these aromatic ingredients, serve the tofu over a bed of refreshing cold rice, accompanied by creamy slices of avocado, crunchy cucumber, and a sprinkle of toasted sesame seeds for added texture and depth.
Italian Sub Salad
Indulge in the quintessential flavors of an Italian sub sandwich reimagined as a refreshing salad. Merge sliced salami, pepperoni, and melted provolone cheese with crisp lettuce leaves, then drizzle with a zesty Italian dressing for a delightful twist on the classic.
Panzanella Salad
Transform the humble ingredients of Tuscan cuisine into a vibrant bread salad by combining tender cubes of stale bread with juicy tomatoes, refreshing cucumbers, tangy red onion, and fragrant fresh basil. Finish the dish with a rich drizzle of balsamic vinaigrette for a harmonious balance of flavors.
Cold Pesto Pasta
Indulge in the simplicity of a delectable pasta salad by combining cooked pasta with a tangy and aromatic pesto sauce. Add some burst of flavor from cherry tomatoes and creamy mozzarella cheese to create a dish that’s as easy to prepare as it is to enjoy. Simply cook your preferred type of pasta, then toss it with homemade or store-bought pesto, halved cherry tomatoes, and bite-sized mozzarella balls for a satisfying and light meal or snack.
Curry Chickpea Salad
Transform your daily routine with a delightful cold lunch that’s both satisfying and nutritious. One way to do this is by creating a curry-spiced chickpea salad, featuring diced apples, raisins, celery, and a creamy yogurt-based dressing. Serve it on a bed of fresh greens or wrapped in a pita pocket for a filling meal. And don’t worry about the cold-weather blues – with 35 easy and nutritious cold lunch ideas at your fingertips, you can enjoy a flavorful midday reprieve no matter where life takes you. So ditch the same old sandwich routine and try one of these tasty and healthy options for a refreshing change.