I'm sure you've been there: it's lunchtime, your kids are starving, you have nothing planned and no energy. Like most other parents, I also know the feeling of opening the fridge and feeling lost. This round-up of 14 lunches is your answer. Tried, tested, and eaten on a real Tuesday, not just pinned and forgotten about. They are really quick, easy, and your kids will love them!
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1) Mediterranean Chickpea Salad Jar
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This one is a great make-ahead option. Assemble it at the beginning of the week, and that's lunch made for days. The key to this one is the layering: put the dressing at the bottom, then the grains, then the chickpeas and vegetables on top. This will help stop anything going soggy.
Kids will love this one. They love scooping out the chickpeas and olives. It can be fun. I try this on busy weekdays when I need something quick. It's fresh and satisfying and hardly any effort.
1) Mediterranean Chickpea Salad Jar
Ingredients
Method
- Layer chickpeas in the jar bottom.
- Add cucumber, tomato, onion, olives, then feta on top.
- Whisk olive oil, lemon, oregano, salt, and pepper in a small cup.
- Pour dressing into the jar and seal.
- Shake jar before eating and eat straight from it.
2) Caprese Grilled Cheese on Sourdough
This is basically pizza toast, but you can make it fancy, and there's nothing wrong with that. Kids will love it, and it comes together super quickly; it's just so easy to make.
Try toasting the sourdough before you assemble it for extra crunch and to keep the bread from going soggy. Try to use fresh basil; it's a great way to use it up before it starts to go bad. You can swap in different varieties of tomatoes depending on what's in season.
This is so simple, but it tastes like you've put in a lot of effort.
2) Caprese Grilled Cheese on Sourdough
Ingredients
Method
- Spread butter on one side of each bread slice.
- Heat a nonstick skillet over medium heat.
- Place one slice butter-side down in skillet.
- Layer mozzarella, tomato, basil, salt, and pepper on the bread in the skillet.
- Drizzle balsamic glaze over the tomato.
- Top with second slice butter-side up.
- Cook 2 to 3 minutes until golden, then flip and cook 2 to 3 minutes until cheese melts.
- Let sit 1 minute, slice in half, and serve.
3) No Mayo, No Problem: Avocado Tuna Salad with Lime
I didn't think swapping mayo for avocado would work, but it actually does. Avocado helps to bind everything together, and you still get that creamy richness while being much healthier. You need the lime, though; it brightens up the whole dish and stops it from being too heavy. Try it on toast or in lettuce wraps for a lighter version. This actually tastes like something you would order, not something that you threw together at home.
3) No Mayo, No Problem: Avocado Tuna Salad with Lime
Ingredients
Method
- Drain tuna and flake it with a fork into a bowl.
- Mash avocado, then mix in lime juice and yogurt until smooth.
- Add tuna, onion, cilantro, salt, pepper, and jalapeño if using.
- Stir until everything is combined and taste for seasoning.
- Serve on whole-grain toast, in lettuce cups, or with crackers.
4) Veggie-Packed Hummus Wrap
Wraps are great for kids. They feel like a proper lunch, and they're not too heavy. Hummus is the main ingredient; it helps bind the other ingredients and adds protein, which helps your kids feel satisfied.
Make sure you pack it right; that is the key to stopping it from going soggy. Try adding the hummus to the wrap first, then the veggies, and wrap it tightly. Grated carrot and spinach can be added here without your kids even realizing it, and you can also swap them out for any other veg you want to add.
This one is super quick and only takes 3 minutes to make.
4) Veggie-Packed Hummus Wrap
Ingredients
Method
- Spread 3 to 4 tbsp hummus evenly over each tortilla, leaving a 1-inch border.
- Layer greens, carrots, cucumber, and tomatoes down the center of each wrap.
- Sprinkle feta if using, drizzle olive oil and lemon, and add a pinch of salt and pepper.
- Fold the sides in, then roll tight from the bottom and slice in half.
5) Spicy Peanut Soba Noodle Bowl
This is my idea of a weekday winner. Who doesn't love peanut sauce? It comes together in minutes, and the noodles cook on their own whilst you prepare the rest. Soba noodles are worth trying if you haven't before; they're slightly nutty, which pairs well with the peanut sauce.
Try to keep your toppings separate until you're ready to eat, since the cucumbers and the crispy shallots can go soft really quickly. Make a large batch of the sauce at the start of the week, and that's your lunch in minutes for the rest of the week.
5) Spicy Peanut Soba Noodle Bowl
Ingredients
Method
- Cook soba noodles per package, drain, and rinse under cold water.
- Whisk peanut butter, soy sauce, rice vinegar, honey, sriracha, and sesame oil in a bowl until smooth.
- Toss noodles with sauce until evenly coated.
- Add carrots, cucumber, and green onions; toss again.
- Top with chopped peanuts and sesame seeds before serving.
6) Greek Yogurt Chicken Salad Pita
Rotisserie chicken is a favorite of mine. It's one of the best shortcuts out there and works well for this recipe. Greek yogurt can work instead of mayo to keep it light and still creamy, and it will still taste amazing. You can make a large amount of this on Sunday, and that's lunch ready for the rest of the week. Use whatever veggies you have to hand; this is super flexible. Stuff this into a pita bread and you're done.
6) Greek Yogurt Chicken Salad Pita
Ingredients
Method
- Mix Greek yogurt, mayonnaise, lemon juice, salt, and pepper in a bowl.
- Add chicken, celery, grapes, and walnuts. Stir until coated.
- Cut pitas open and spoon in equal amounts of chicken salad.
- Serve immediately or chill up to 2 days in an airtight container.
7) Sheet Pan Quesadilla
Sheet pan cooking is a favorite of mine, and this quesadilla is the perfect example. One pan, only 10 minutes, and you end up with a proper meal. This one can be easily scaled to feed a whole family, too. Personally, I like to use chicken and peppers and a really nice melting cheese, think fontina. Prep on a Sunday, and your weeknight lunch becomes so much easier.
7) Sheet Pan Quesadilla
Ingredients
Method
- Preheat oven to 425°F and line a sheet pan with foil.
- Brush one side of each tortilla with olive oil.
- Layer two tortillas oil-side-down on the pan.
- Evenly spread cheeses, chicken, corn, onion, and spices over tortillas.
- Top with the other two tortillas oil-side-up.
- Bake 8 to 10 minutes until edges brown and cheese melts.
- Let sit 2 minutes, then cut into wedges and serve.
8) Smashed White Bean and Arugula Toast
This one beats avocado toast hands down. White beans are cheap and high in protein, so they'll help you stay full for longer. I love the arugula. That little bit of pepperiness cuts right through the creaminess of the beans.
Remember to toast your bread well; this will give a lovely, crunchy texture. It looks super simple but will keep you full all afternoon. You can also try different beans like butter beans or cannellini; they'll all work.
8) Smashed White Bean and Arugula Toast
Ingredients
Method
- Heat 1 tbsp olive oil in a skillet over medium. Add arugula, toss 30 to 45 seconds, then remove and set aside.
- In a bowl, mash beans with remaining oil, lemon juice, garlic, salt, and pepper until chunky but spreadable.
- Toast bread until golden.
- Spread bean mash on toast. Top with wilted arugula. Add red pepper flakes or Parmesan if you want.
9) Cold Sesame Chicken Ramen Salad
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Ramen noodles are fantastic for keeping in the store cupboard. I always have a stash of these at home, since they cook in minutes and soak up sauce beautifully. A cold sesame sauce is the star of the show here, and it clings to the noodles in a different way compared to hot dishes.
This can be such an amazing make-ahead lunch. Just cook the noodles, prep the chicken in advance, keep them separate, and toss them together when you want to eat. I use this on a busy day when I want something quick, satisfying, and just a little bit different. It's super tasty.
9) Cold Sesame Chicken Ramen Salad
Ingredients
Method
- Cook ramen per package, drain, and rinse under cold water.
- Mix tahini, soy sauce, vinegar, sesame oil, honey, and ginger in a bowl.
- Toss cooled noodles with chicken, cabbage, carrot, and green onions.
- Pour dressing over salad and toss until everything is coated.
- Sprinkle sesame seeds and serve chilled.
10) Quick Shrimp Ceviche with Tortilla Chips
Use these when the last thing you want to do is stand at a hot stove. It needs no cooking, just prep and assemble. You can use pre-cooked shrimp, and eating this on a hot summer's night is ideal. I make this when I want to impress but just don't have the energy for a lot of cooking. You can prepare this easily even when busy, and it will still be ready quickly. Try serving it with tortilla chips. Easy as that.
10) Quick Shrimp Ceviche with Tortilla Chips
Ingredients
Method
- Mix shrimp, lime juice, tomato, onion, cilantro, and jalapeño in a bowl.
- Season with 1/2 tsp salt and stir once. Taste and add more salt if needed.
- Fold in avocado gently so it keeps shape.
- Chill 10 minutes or serve right away with tortilla chips.
11) Roasted Sweet Potato and Black Bean Bowl
This looks like it should take a long time, but it doesn't. The oven does all the hard work; all you need to do is heat the beans and slice the avocado. It's so satisfying, the combination of warm roasted sweet potato against the colder parts of this dish. You can swap the black beans for chickpeas or even lentils if that's what you have.
The tahini dressing on top is gorgeous, but you could use peanut butter instead. Try roasting a big bag of sweet potatoes at the beginning of the week; it makes this so much easier.
11) Roasted Sweet Potato and Black Bean Bowl
Ingredients
Method
- Preheat oven to 425°F. Toss sweet potato with olive oil, paprika, and salt.
- Spread on a baking sheet and roast 20 to 25 minutes until edges brown and potato is tender.
- Warm black beans in a small pan for 3 to 4 minutes, stirring, then squeeze in half the lime.
- Divide rice between bowls, top with roasted sweet potato and beans.
- Add avocado, cilantro, and remaining lime juice. Serve warm.
12) Egg Fried Rice with Leftover Veggies
Leftover rice is ideal for this recipe. It's the secret to great fried rice. It's dry, so it will fry properly without becoming sticky and stodgy. I learned this the hard way, so trust me on this.
You can spread your cooked rice onto a baking tray to cool it down quickly if you are short on time. Use paper towels to absorb any extra moisture.
A hot wok over high heat is needed. Whatever you do, don't turn it down. You can use whatever you have in the fridge with this one and still end up with something delicious.
12) Egg Fried Rice with Leftover Veggies
Ingredients
Method
- Heat oil in a large skillet over medium-high heat.
- Add veggies and stir-fry 2 to 3 minutes until warmed through.
- Push veggies to the side, crack eggs into the pan, and scramble quickly.
- Add rice and soy sauce, then stir everything together for 2 to 3 minutes.
- Fold in green onion, taste, and add salt or pepper if needed.
13) Cottage Cheese and Fruit Bento
Cottage cheese is one of my favorite ingredients, and people don't use it enough. It's creamy, high in protein, and goes well with fruit. It sounds strange, but it really does work. Berries or stone fruits are usually the best, since their sharpness balances the creaminess.
It doesn't get any more low effort than this: absolutely zero cooking, very little prep, just assemble and eat. I eat this when I want something light but still satisfying, without spending any time in the kitchen at all.
13) Cottage Cheese and Fruit Bento
Ingredients
Method
- Spoon cottage cheese into a small container or bento compartment.
- Arrange strawberries, grapes, and blueberries in separate sections.
- Sprinkle granola over a corner so it stays crunchy.
- Drizzle honey over the cottage cheese if you want extra sweetness.
- Close the bento and chill until ready to eat.
14) Turkey-Free BLT with Tempeh Bacon
Who knew tempeh bacon could be this good? A soy-maple-paprika marinade is what does it for me. It soaks into the tempeh, and then when you cook it, it gets so crispy. It absorbs flavor differently than other bacon substitutes, and the overall texture is just better.
If you can get it pre-sliced, buy it. This will save a lot of time. If you want extra smokiness, you can try liquid smoke instead of smoked paprika. Make a huge batch on Sunday, and it's ready for the whole week.
14) Turkey-Free BLT with Tempeh Bacon
Ingredients
Method
- Slice tempeh thin. Whisk soy sauce, maple syrup, and smoked paprika together.
- Toss tempeh in the marinade and let sit 5 minutes.
- Heat oil in a pan over medium. Fry tempeh 3 to 4 minutes per side until crisp.
- Toast bread. Spread mayo on two slices.
- Layer lettuce, tomato, and tempeh, top with remaining bread, press gently, and cut in half.
Frequently Asked Questions
I get asked a lot about breaking the lunch rut. I usually answer with a specific recipe from this list.
What can I pack for lunch that isn’t a sandwich but still feels filling?
For these reasons, I would consider the Mediterranean chickpea salad jar in recipe 1 as ideal. It lasts for several days in the fridge and is easy to take on the go. Since it contains chickpeas, it will keep you satiated as well. Just don’t forget to pack it in a wide mouth jar so you can shake it up before you eat.
What are some easy cold lunches that don’t need a microwave?
The spicy peanut soba noodle bowl was designed for this. You can cook the noodles the night before and toss them with the sauce, then pack everything cold. It becomes happy in the lunchbox, so don’t worry about the sauce, it actually gets better after a few hours.
What are good no-bread lunch ideas for work that won’t get soggy?
Avocado Tuna Salad with Lime (Recipe 3) is the easiest one to make. The key to this recipe is keeping the avocado separate from the rest of the ingredients until you’re ready to eat. Everything else in the mix is sturdy enough that it won’t go bad. You can pack the tuna salad in one container and keep a small container with mashed avocado next to it.
What are quick non-sandwich lunch ideas teens will actually eat?
It’s hard to argue that The Caprese Grilled Cheese on Sourdough (recipe 2) doesn’t win for this category. It’s easy enough to make after sports practice, has melted cheese and it’s pretty good presentation. You can’t beat that.
What are healthy lunch alternatives to sandwiches that take under 20 minutes?
The veggie-packed hummus wrap (recipe 4) is only 10 minutes and really is balanced. It’s all in a whole-wheat tortilla with a scoop of hummus for protein and fat. Toss in a pile of veggies and a sprinkle of feta, if you want. Roll it up tightly, cut it in half, and you’re all set!
What can I make with turkey lunch meat that isn’t another turkey sandwich?
Rather than stacking the ingredients like you would a sandwich, roll them. For each roll, you take a slice of turkey and spread a little bit of hummus on it. Then, add some cucumber sticks, a little bit of shredded carrot, and a spinach leaf. Roll it tightly and secure it with a toothpick. If you make six of these, it should take about the same amount of time to make this as it would a sandwich. However, it feels different, even if the ingredient list is pretty much the same.
I hope to bring fourteen lunches, and I also hope to have zero turkey sandwiches. I do not have to lose the fridge stare down every day.