10 Healthy and Simple Lunch Recipes to Try Today

Maintaining a healthy and balanced diet doesn’t have to be complicated, even during a busy workday. Lunch is a crucial meal that can fuel your afternoon, providing the energy and nutrients your body needs. To make it easier for you to enjoy a nutritious mid-day meal, we’ve gathered ten healthy and simple lunch recipes that are both delicious and easy to prepare. From refreshing salads to wholesome grain bowls, these recipes offer a variety of flavors and ingredients that cater to different tastes and dietary preferences. Perfect for those looking to nourish themselves without the hassle, these dishes are ideal for anyone seeking to make healthier choices while keeping things simple.

Avocado, Tomato & Chicken Sandwich

This fresh and flavorful sandwich combines creamy avocado, juicy tomato, and tender chicken for a satisfying and healthy meal. Perfect for lunch or a light dinner!

Ingredients:

• 1 ripe avocado, mashed
• 1 cooked chicken breast, sliced (grilled or rotisserie works well)
• 1 tomato, sliced
• Lettuce leaves
• 2 slices of whole grain or sourdough bread
• Salt and pepper, to taste
• Optional: mayonnaise, mustard, or a drizzle of olive oil

Instructions:

1. Prepare the bread:
   • Toast the bread slices if desired, to add a bit of crunch.
2. Mash the avocado:
   • In a small bowl, mash the ripe avocado with a fork until smooth. Add a pinch of salt and pepper for flavor.
3. Assemble the sandwich:
   • Spread the mashed avocado evenly on one slice of the bread.
   • Layer the sliced chicken breast on top of the avocado.
   • Add the tomato slices and lettuce leaves.
   • Optionally, spread mayonnaise, mustard, or drizzle a little olive oil on the other slice of bread.
   • Close the sandwich with the second slice of bread.
4. Serve:
   • Slice the sandwich in half and enjoy!

Fruit, Veggie & Cheese Plate

A fruit, veggie, and cheese plate is a perfect combination of fresh produce and savory flavors, ideal for a healthy snack, light meal, or party platter. It offers a beautiful balance of sweet, crunchy, and creamy textures that appeal to all tastes.

Ingredients:

Instructions:

1. Prepare the fruits:
   • Wash all fruits thoroughly. Slice the apples and oranges, and keep the berries and grapes whole for easy snacking.
2. Prepare the veggies:
   • Wash and slice the vegetables. Keep the cherry tomatoes and baby carrots whole, and slice the cucumber and bell peppers into bite-sized pieces.
3. Arrange the cheeses:
   • Slice or cube the cheeses and place them in small clusters around the plate.
4. Assemble the plate:
   • On a large platter, arrange the fruits, vegetables, and cheese in sections for easy access.
   • Place any optional extras, like nuts, crackers, or dips, in small bowls or alongside the main ingredients.
5. Serve:
   • Garnish with fresh herbs if desired, and enjoy!

Chickpea ‘Chicken’ Salad

This Chickpea “Chicken” Salad is a delicious and protein-packed vegetarian alternative to traditional chicken salad. With mashed chickpeas providing a similar texture to shredded chicken, this salad is perfect for sandwiches, wraps, or as a healthy dip.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp mayonnaise (or vegan mayo)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• 1 tbsp fresh parsley, chopped (optional)
• 1 tbsp dill pickles, finely chopped (optional)
• Salt and pepper, to taste
• Optional: lettuce leaves, bread, or wraps for serving

Instructions:

1. Mash the chickpeas:
   • In a medium bowl, mash the drained and rinsed chickpeas with a fork or potato masher. Leave some whole for texture, or mash completely for a smoother consistency.
2. Mix the dressing:
   • In a small bowl, whisk together the mayonnaise, Dijon mustard, and lemon juice.
3. Combine the ingredients:
   • Add the chopped celery, red onion, parsley, and pickles (if using) to the mashed chickpeas. Pour in the dressing and stir until everything is well combined.
4. Season to taste:
   • Add salt and pepper to taste, adjusting the seasoning as needed.
5. Serve:
   • Enjoy the chickpea salad on its own, as a sandwich filling, in a wrap, or on top of a salad. For sandwiches, layer the salad with lettuce leaves on bread or toast.

Charcuterie Bistro Lunch Box

A Charcuterie Bistro Lunch Box is a perfect on-the-go meal, combining a variety of cured meats, cheeses, fruits, and accompaniments to create a balanced and flavorful selection. It’s ideal for a quick lunch, snack, or picnic, offering a gourmet feel with minimal effort.

Ingredients:

Meats:

• Slices of salami, prosciutto, or turkey
• Thinly sliced ham or chorizo

Cheeses:

• Sliced or cubed cheddar
• Brie, Camembert, or goat cheese
• Aged gouda or manchego

Fruits:

• Grapes
• Apple or pear slices
• Dried apricots or figs

Crackers and Bread:

• Whole-grain crackers
• Sliced baguette or breadsticks

Veggies:

• Cherry tomatoes
• Cucumber slices
• Olives (green or black)

Extras (Optional):

• Mixed nuts (almonds, walnuts, or cashews)
• Honey or fruit preserves
• Mustard or a small dip of hummus
• Fresh herbs (like rosemary or thyme)

Instructions:

1. Prepare the ingredients:
   • Wash and slice the fruits and vegetables.
   • Slice or cube the cheeses, and arrange the cured meats into small portions.
2. Assemble the box:
   • In a lunch container, create small sections for each component (use dividers if necessary). Start by placing the meats and cheeses in separate areas.
   • Add the fruits, veggies, and crackers. Place any dips, nuts, or extras in small containers within the box to keep them fresh.
3. Pack and serve:
   • Seal the box and refrigerate until ready to eat. When you’re ready, simply open and enjoy your delicious and portable charcuterie-style lunch.

Sesame Instant Ramen Noodles with Broccoli & Soft-Boiled Egg

This quick and delicious recipe elevates instant ramen with the rich flavors of sesame, fresh broccoli, and a perfectly soft-boiled egg. It’s a comforting, nourishing meal that’s ready in minutes.

Ingredients:

• 1 packet instant ramen noodles (discard seasoning packet)
• 1 cup broccoli florets
• 1 soft-boiled egg
• 1 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tsp sesame seeds
• 1 garlic clove, minced
• 1/2 tsp grated ginger (optional)
• 1 green onion, sliced (for garnish)
• Red pepper flakes (optional, for heat)

Instructions:

1. Cook the broccoli:
   • Bring a pot of water to a boil and blanch the broccoli florets for 2-3 minutes until tender but still crisp. Remove with a slotted spoon and set aside.
2. Cook the ramen noodles:
   • In the same pot of boiling water, cook the instant ramen noodles according to the package instructions (without the seasoning packet). Drain and set aside.
3. Prepare the soft-boiled egg:
   • In a separate small pot, bring water to a boil. Gently add the egg and boil for 6-7 minutes for a soft center. Remove the egg and place it in cold water to cool, then peel.
4. Make the sesame sauce:
   • In a pan, heat the sesame oil over medium heat. Add the minced garlic (and ginger, if using) and sauté for 1-2 minutes until fragrant.
   • Stir in the soy sauce and sesame seeds. Add a pinch of red pepper flakes for heat, if desired.
5. Combine the noodles and broccoli:
   • Add the cooked noodles and broccoli to the pan with the sesame sauce. Toss to coat evenly and warm through.
6. Assemble the dish:
   • Transfer the sesame noodles and broccoli to a bowl. Slice the soft-boiled egg in half and place it on top of the noodles.
   • Garnish with sliced green onions and additional sesame seeds.
7. Serve:
   • Enjoy this flavorful, sesame-infused ramen with the soft-boiled egg and tender broccoli for a quick and satisfying meal!

Avocado Egg Salad

This Avocado Egg Salad is a creamy, healthy twist on the classic recipe. By using avocado in place of some of the mayonnaise, you get a rich and satisfying salad that’s perfect for sandwiches, wraps, or served as a dip.

Ingredients:

• 4 hard-boiled eggs, peeled and chopped
• 1 ripe avocado, mashed
• 2 tbsp mayonnaise (optional for extra creaminess)
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1 celery stalk, finely chopped
• 2 tbsp red onion, finely chopped
• Salt and pepper, to taste
• Fresh herbs (optional, such as parsley or chives)

Instructions:

1. Mash the avocado:
   • In a medium bowl, mash the avocado until smooth. Add the lemon juice to prevent browning.
2. Prepare the egg salad:
   • Add the chopped hard-boiled eggs to the mashed avocado. Stir in the mayonnaise (if using), Dijon mustard, celery, and red onion. Mix until everything is well combined.
3. Season to taste:
   • Season with salt and pepper to taste. Add chopped fresh herbs like parsley or chives if desired for extra flavor.
4. Serve:
   • Enjoy the avocado egg salad on its own, in a sandwich, wrap, or on toast. It also works well as a dip with crackers or veggies

Chicken & Cabbage Bowls with Sesame Dressing

This fresh and flavorful dish combines tender chicken with crunchy cabbage, all topped with a delicious sesame dressing. It’s a healthy, satisfying meal that’s easy to prepare and perfect for lunch or dinner.

Ingredients:

For the Chicken & Cabbage Bowls:

• 2 cooked chicken breasts, shredded or sliced
• 2 cups cabbage, thinly sliced (green or red cabbage, or a mix)
• 1 carrot, shredded
• 1 cucumber, sliced
• 1/4 cup green onions, sliced
• 1 tbsp sesame seeds (for garnish)
• Cooked rice or quinoa (optional, as a base)

For the Sesame Dressing:

• 2 tbsp sesame oil
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp grated ginger (optional)
• 1 tbsp water (to thin, if necessary)

Instructions:

1. Prepare the dressing:
   • In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, honey, Dijon mustard, garlic, and ginger (if using). Add a little water to thin the dressing if needed. Set aside.
2. Assemble the bowls:
   • In serving bowls, layer the shredded cabbage, shredded carrot, and cucumber slices. Add the sliced or shredded chicken on top.
3. Drizzle with dressing:
   • Pour the sesame dressing over the chicken and vegetables. Toss lightly to combine everything.
4. Garnish and serve:
   • Garnish the bowls with sliced green onions and a sprinkle of sesame seeds. Serve over cooked rice or quinoa for a heartier meal, if desired.

Strawberry Poppy Seed Salad with Chicken

This Strawberry Poppy Seed Salad with Chicken is a refreshing and light dish that combines juicy strawberries, tender chicken, and a delightful poppy seed dressing. It’s perfect for a healthy lunch or dinner, offering a great balance of sweet, savory, and tangy flavors.

Ingredients:

For the Salad:

• 2 cooked chicken breasts, sliced or shredded
• 4 cups mixed salad greens (spinach, arugula, or romaine)
• 1 cup strawberries, hulled and sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta or goat cheese, crumbled
• 1/4 cup almonds or pecans, toasted
• 1/2 cucumber, sliced (optional)

For the Poppy Seed Dressing:

• 1/4 cup olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp honey or maple syrup
• 1 tsp Dijon mustard
• 1 tsp poppy seeds
• Salt and pepper, to taste

Instructions:

1. Prepare the dressing:
   • In a small bowl or jar, whisk together the olive oil, apple cider vinegar, honey, Dijon mustard, poppy seeds, and a pinch of salt and pepper. Adjust the seasoning to taste and set aside.
2. Assemble the salad:
   • In a large bowl or on a serving plate, arrange the mixed salad greens. Add the sliced strawberries, red onion, cucumber (if using), crumbled cheese, and toasted almonds or pecans.
3. Add the chicken:
   • Top the salad with the sliced or shredded chicken.
4. Drizzle with dressing:
   • Pour the poppy seed dressing over the salad just before serving, and toss lightly to combine.
5. Serve:
   • Enjoy immediately as a light, flavorful meal, perfect for warm weather or a healthy weeknight dinner.

Migas with Spinach

Migas is a traditional Spanish and Mexican dish that typically features scrambled eggs with crispy tortilla pieces. This version includes fresh spinach for added nutrition and flavor. It’s a quick, hearty breakfast or brunch option.

Ingredients:

• 4 large eggs
• 4 small corn tortillas, torn into bite-sized pieces
• 2 cups fresh spinach, roughly chopped
• 1/4 cup onion, finely chopped
• 1 jalapeño, chopped (optional, for heat)
• 1/2 cup diced tomatoes (fresh or canned)
• 1/4 cup shredded cheese (cheddar or queso fresco)
• 2 tbsp olive oil or butter
• Salt and pepper, to taste
• Fresh cilantro, for garnish (optional)
• Salsa or hot sauce (optional, for serving)

Instructions:

1. Crisp the tortillas:
   • Heat 1 tablespoon of olive oil or butter in a large skillet over medium heat. Add the torn tortilla pieces and cook, stirring occasionally, until they are golden and crispy, about 5-7 minutes. Remove the tortillas from the skillet and set aside.
2. Sauté the vegetables:
   • In the same skillet, add the remaining 1 tablespoon of oil. Sauté the onion and jalapeño (if using) for 3-4 minutes until softened.
   • Add the chopped spinach and cook for another 2-3 minutes, stirring until wilted.
3. Add the eggs:
   • In a bowl, whisk the eggs with a pinch of salt and pepper. Pour the eggs into the skillet with the vegetables and cook, stirring gently, until the eggs are soft and slightly set.
4. Mix in the tortillas and tomatoes:
   • Stir in the crispy tortilla pieces and diced tomatoes. Cook for another 1-2 minutes, until the eggs are fully cooked but still soft, and the tortillas are well combined.
5. Add cheese and garnish:
   • Sprinkle the shredded cheese on top and allow it to melt. Garnish with fresh cilantro, if desired.
6. Serve:
   • Serve hot with salsa or hot sauce on the side.

Salmon Couscous Salad

This light and nutritious Salmon Couscous Salad combines tender couscous, flaky salmon, and fresh vegetables, all tossed in a zesty lemon dressing. It’s perfect for a quick lunch or a healthy dinner.

Ingredients:

For the Salad:

• 1 cup couscous
• 1 1/4 cups water or vegetable broth
• 2 salmon fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1 tbsp fresh dill, chopped (optional)

For the Dressing:

• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. Cook the couscous:
   • In a medium saucepan, bring the water or vegetable broth to a boil. Stir in the couscous, remove from heat, cover, and let it sit for 5 minutes. Fluff the couscous with a fork and set aside to cool.
2. Cook the salmon:
   • Heat 1 tablespoon of olive oil in a skillet over medium heat. Season the salmon fillets with salt and pepper. Cook the salmon for 4-5 minutes on each side, or until cooked through and flaky. Remove from the heat and let it cool slightly before flaking it into large chunks.
3. Prepare the dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and a pinch of salt and pepper. Set aside.
4. Assemble the salad:
   • In a large bowl, combine the couscous, cucumber, cherry tomatoes, red onion, feta cheese, parsley, and dill (if using). Add the flaked salmon on top.
5. Toss with dressing:
   • Drizzle the lemon dressing over the salad and gently toss to combine all the ingredients.
6. Serve:
   • Serve the Salmon Couscous Salad chilled or at room temperature for a fresh and vibrant meal.