Healthy Lunch Recipes

Find healthy, delicious lunch recipes including wraps, vegan and vegetarian recipes, and kid-friendly lunches. Healthier Recipes, from the food and nutrition experts at EatingWell.

Most Popular

Spinach & Mushroom Quiche

Rating: 4.5 stars
7
This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.
By Julia Levy

White Bean & Veggie Salad

Rating: 4.8 stars
5
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
By Katie Webster

Veggie & Hummus Sandwich

Rating: 4.92 stars
11
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
By Katie Webster

Mediterranean Chickpea Quinoa Bowl

Rating: 4.64 stars
10
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.
By Carolyn Casner

Flat-Belly Salad

Rating: 4.75 stars
3
This salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together.
By Hilary Meyer

Tuscan White Bean Soup

Rating: 4.5 stars
2
A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.
By Lauren Grant

Vegan Superfood Buddha Bowls

Rating: 4.8 stars
3
This nutrient-packed vegan Buddha bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
By Carolyn A. Hodges, R.D.

No-Cook Black Bean Salad

Rating: 4.5 stars
3
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
By Hilary Meyer

Salmon-Stuffed Avocados

Rating: 5 stars
4
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
By Abbie Gellman, M.S., RD, CDN

Air-Fryer Salmon Cakes

Rating: 4 stars
2
These air-fried salmon patties are reminiscent of classic salmon croquettes, crispy on the outside and pillowy tender on the inside. Look for canned or jarred salmon that has less than 50 milligrams of sodium per serving, and don't be afraid of varieties that have bones. They're easy to remove.
By Adam Hickman

Carrot Soup

Rating: 4.72 stars
24
This easy carrot soup recipe is a great way to use up a bag of carrots that were forgotten in your produce drawer. The carrots cook together with aromatics like onions, garlic and fresh herbs before being puréed into a silky smooth soup that's delicious for dinner or packed up for lunch.
By EatingWell Test Kitchen

Broccoli Salad with Bacon

Rating: 5 stars
2
Classic broccoli salad, the perfect dish for a potluck, is updated with cauliflower, bacon and a sprinkle of crunchy sunflower seeds in this so-easy recipe that's sure to be a new picnic favorite.
By Carolyn Casner
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Inspiration and Ideas

24 Heart-Healthy Lunch Ideas for Work

24 Heart-Healthy Lunch Ideas for Work
These lunch ideas are quick and easy to make and meet the American Heart Association’s guidelines for saturated fat and sodium.
33 High-Protein Vegetarian Lunches

33 High-Protein Vegetarian Lunches
We packed these lunches with fresh veggies and proteins like beans, tofu and lentils to make for meals that will leave you feeling satisfied all afternoon.
Lemon-Roasted Vegetable Hummus Bowls

Lemon-Roasted Vegetable Hummus Bowls
Rating: Unrated
2
Piled-High Greek Vegetable Pitas

Piled-High Greek Vegetable Pitas
Avocado Egg Salad Sandwiches

Avocado Egg Salad Sandwiches
Rating: Unrated
3
Meal-Prep Turkey Cobb Salad

Meal-Prep Turkey Cobb Salad
Rating: Unrated
2

Mediterranean Tuna-Spinach Salad

Rating: 3.91 stars
7

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

All Healthy Lunch Recipes

20 Spring Lunches for Weight Loss in 20 Minutes

Looking for easy lunch ideas? These healthy recipes are packed with spring produce and only take 20 minutes to make.

Belly Fat Burning Lunch Ideas for Work

Trying to slim down? Make one of these healthy lunch recipes featuring foods (eggs, avocados, peanuts, chickpeas, artichokes, and green tea) that can help you lose weight.

350-Calorie Lunch Ideas for Work

We know you're super-busy and rushing out the door in the morning, but don't forget to pack a healthy lunch! It's your #1 secret weapon against fast-food and vending machine temptations. These low-calorie packable lunch recipes are easy to prepare and have 350 calories or fewer per serving.

Mediterranean Diet Lunch Ideas for Work

It’s no wonder that the Mediterranean diet is considered to be one of the healthiest—those who follow it are less likely to develop high blood pressure, high cholesterol or become obese. Plus, it's a delicious way to eat. Pack up these Mediterranean diet lunch ideas for work and eat healthy all week long.

29 Low-Carb Lunches for 400 Calories or Less

These low-carb lunch recipes are the perfect choice for an easy meal. We lower the carbohydrates by using cauliflower, zucchini and avocado in place of ingredients like rice and bread. These lunches are also low in calories with each serving containing 400 calories or less to help you feel full and satisfied while meeting your nutritional goals. Recipes like Turkey & Cheddar Lettuce Wraps and Salmon-Stuffed Avocados are filling, nutritious and a delicious option for your weekly lunch prep.

BBQ Chicken Tacos with Red Cabbage Slaw

Rating: 4.75 stars
4
This zippy, creamy slaw is so good you might find yourself making it for other sandwiches. Still, it pairs beautifully with the tangy pulled chicken for an incredibly quick dinner you can make even on your busiest nights. To save even more time, use a preshredded coleslaw blend.
By Sarah Epperson

Greek Meatball Mezze Bowls

Rating: 5 stars
3
With a variety of flavors and textures (and a whopping 30 grams of protein!), these Mediterranean-inspired meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Greek Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own (see Associated Recipes).
By Carolyn A. Hodges, R.D.

Middle Eastern Chicken & Chickpea Stew

Rating: 4.08 stars
21
This quick, protein-rich chicken stew recipe gets great flavor from cumin, lemon juice and garlic. Make a double batch and freeze it for a quick healthy dinner. Serve the stew with couscous and steamed broccoli.
By EatingWell Test Kitchen

Slow-Cooker Vegetable Soup

Rating: 4 stars
13
Make a big batch of low-calorie veggie-packed soup with ease in this load-and-go crock pot recipe. After simmering away in the slow cooker, portion it into individual serving containers and store in the fridge or freezer for fast, healthy lunches or an easy, satisfying snack. This weight-loss vegetable soup fills you up without a lot of calories, plus it's an easy way to eat more vegetables.
By Hilary Meyer

Cabbage Diet Soup

Rating: 4.33 stars
4
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
By Carolyn Casner

32 Summer Salad Recipes That Are Perfect for Lunch

These salads are packed with seasonal, colorful produce like tomatoes, corn, strawberries and more.

 Spicy Weight-Loss Cabbage Soup

Rating: 4.78 stars
25
Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.
By Breana Killeen

Healthy Lunch Salad Ideas for Work

Make a filling and healthy salad that will power you through any work day. Full of protein and fiber these quick salads are an easy way to spruce up your lunch. Make them the night before and pack in a meal-prep container so you can simply grab it and go in the morning.

Cheap Healthy Lunch Ideas for Work

A healthy lunch doesn’t have to be expensive. Stick to your budget by making your lunch at home and packing it for work. These easy healthy lunch ideas clock in at $3 or less per serving. With over 50 homemade lunches to inspire you including cold sandwiches, salads and grain bowls and warm soups and burritos, there is something for everyone.

Chipotle Chicken Quinoa Burrito Bowl

Rating: 4.9 stars
25
This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.
By Breana Killeen

Beef & Bean Sloppy Joes

Rating: 4.5 stars
2
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
By Liz Mervosh

Black Bean-Quinoa Bowl

Rating: 3.86 stars
4
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
By Katie Webster

Chipotle-Lime Cauliflower Taco Bowls

Rating: 5 stars
2
A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.
By Carolyn A. Hodges, R.D.

Curried Sweet Potato & Peanut Soup

Rating: 4.75 stars
4
In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.
By Lauren Grant

Roasted Vegetable & Black Bean Tacos

Rating: 4.67 stars
3
These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.
By Sylvia Fountaine

Salmon Tacos with Pineapple Salsa

Rating: 4 stars
1
An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder.
By Katie Webster

Green Salad with Edamame & Beets

Rating: 3.33 stars
4
This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.
By Katie Webster

Brussels Sprouts Salad with Crunchy Chickpeas

Rating: 2.33 stars
3
This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.
By Carolyn A. Hodges, R.D.

General Tso's Chicken

Rating: 3.67 stars
6
In this healthy version of a General Tso's Chicken recipe, we cut the fat and sodium in half from the original version by not frying the chicken and by using half as much soy sauce in this Chinese-takeout favorite. Serve with steamed baby bok choy or sautéed spinach and steamed brown rice.
By EatingWell Test Kitchen
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