When you’re rushing through a busy morning, the last thing you want to worry about is preparing an elaborate lunch. Whether you’re meal prepping for yourself or looking for meal prep for couples, having quick, healthy, and satisfying lunch meals for work can make your life much easier. These easy healthy work lunches are perfect for anyone seeking easy healthy lunches for work, fast lunch ideas, or sack lunch ideas that require minimal effort.
Below, you’ll find 17 cold lunch recipes that you can prepare in just five minutes. These healthy office lunch ideas are delicious, nutritious, and require no heating, making them the perfect easy work lunches for busy professionals.
1. Turkey and Hummus Wrap
A protein-packed wrap is an excellent option for a cold lunch recipe. Simply spread hummus on a whole wheat tortilla, add sliced turkey, lettuce, and shredded carrots, then roll it up for a fast lunch idea.
Ingredients:
- 1 whole wheat tortilla
- 3 slices of turkey breast
- 2 tbsp hummus
- ¼ cup shredded carrots
- Lettuce leaves
Prep Time: 5 minutes
2. Greek Yogurt Chicken Salad
If you’re looking for a healthy office lunch, this lighter take on chicken salad is perfect. Swap mayo for Greek yogurt to make it creamy and nutritious.
Ingredients:
- 1 cup shredded rotisserie chicken
- 3 tbsp Greek yogurt
- ¼ cup diced celery
- ¼ cup diced apples
- 1 tbsp chopped almonds
Prep Time: 5 minutes
3. Caprese Salad with Pesto
A classic cold lunch recipe, this easy healthy lunch for work is refreshing and full of flavor.
Ingredients:
- 1 cup cherry tomatoes (halved)
- ½ cup mozzarella balls
- 1 tbsp pesto
- Fresh basil leaves
- Balsamic glaze (optional)
Prep Time: 5 minutes
4. Avocado and Chickpea Salad
This protein-packed sack lunch idea is creamy, satisfying, and full of fiber.
Ingredients:
- 1 avocado (mashed)
- ½ cup canned chickpeas (rinsed)
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper to taste
Prep Time: 5 minutes
5. Italian Deli Roll-Ups
Skip the bread and roll up your favorite deli meats with cheese and veggies for a quick cold lunch recipe.
Ingredients:
- 3 slices ham or salami
- 3 slices provolone cheese
- 1 tbsp mustard
- ½ cup baby spinach
- ½ cup roasted red peppers
Prep Time: 5 minutes
6. Tuna Salad Lettuce Wraps
This easy work lunch is light, low-carb, and refreshing.
Ingredients:
- 1 can tuna (drained)
- 2 tbsp Greek yogurt or mayo
- ¼ cup diced celery
- ¼ cup diced red onion
- Lettuce leaves
Prep Time: 5 minutes
7. Peanut Butter and Banana Wrap
A sweet yet satisfying fast lunch idea that’s perfect for busy days.
Ingredients:
- 1 whole wheat tortilla
- 2 tbsp peanut butter
- 1 banana (sliced)
- 1 tsp honey
Prep Time: 5 minutes
8. Cold Pasta Salad
Great for meal prep for couples, this pasta salad is fresh, filling, and perfect for work.
Ingredients:
- 1 cup cooked pasta (cold)
- ½ cup cherry tomatoes (halved)
- ¼ cup feta cheese
- 2 tbsp Italian dressing
- Fresh basil
Prep Time: 5 minutes
9. Smoked Salmon and Cream Cheese Bagel
A gourmet easy healthy lunch for work with no effort required.
Ingredients:
- 1 whole wheat bagel (sliced)
- 3 tbsp cream cheese
- 3 slices smoked salmon
- ¼ cup arugula
- 1 tbsp capers (optional)
10. Cottage Cheese and Fruit Bowl
If you’re craving something light yet protein-packed, this healthy office lunch is ideal.
Ingredients:
- 1 cup cottage cheese
- ½ cup berries
- 1 tbsp honey
- 1 tbsp chopped nuts
Prep Time: 5 minutes
11. Veggie and Hummus Pita Pocket
This easy work lunch is a great vegetarian option.
Ingredients:
- 1 whole wheat pita (halved)
- ¼ cup hummus
- ½ cup shredded carrots
- ½ cup cucumber slices
- ½ cup cherry tomatoes
Prep Time: 5 minutes
12. Roast Beef and Cheese Roll-Ups
A protein-rich cold lunch recipe that’s perfect for busy workdays.
Ingredients:
- 3 slices roast beef
- 3 slices Swiss cheese
- 1 tbsp Dijon mustard
- ½ cup baby spinach
Prep Time: 5 minutes
13. Egg Salad on Whole Grain Bread
A classic sack lunch idea with a healthy twist.
Ingredients:
- 2 boiled eggs (mashed)
- 2 tbsp Greek yogurt or mayo
- ¼ cup diced celery
- Whole grain bread slices
Prep Time: 5 minutes
14. Pesto and Mozzarella Sandwich
A fresh, easy work lunch packed with flavor.
Ingredients:
- 2 slices whole grain bread
- 3 tbsp pesto
- ¼ cup mozzarella slices
- ½ cup spinach
Prep Time: 5 minutes
15. Shrimp and Avocado Salad
For a high-protein cold lunch recipe, try this light yet filling salad.
Ingredients:
- ½ cup cooked shrimp (cold)
- ½ avocado (diced)
- 1 tbsp olive oil
- 1 tbsp lemon juice
Prep Time: 5 minutes
16. Turkey and Cranberry Sandwich
A simple fast lunch idea that tastes like Thanksgiving.
Ingredients:
- 2 slices whole grain bread
- 3 slices turkey breast
- 2 tbsp cranberry sauce
- ½ cup spinach
17. Almond Butter and Apple Wrap
A healthy, sweet easy work lunch packed with fiber.
Ingredients:
- 1 whole wheat tortilla
- 2 tbsp almond butter
- 1 apple (sliced)
Prep Time: 5 minutes
Final Thoughts
These easy healthy lunches for work are perfect for anyone looking for meal prep for couples, fast lunch ideas, or sack lunch ideas that are quick, nutritious, and delicious. With these cold lunch recipes, you’ll never run out of healthy office lunch options that are convenient and satisfying.
Whether you’re looking for easy work lunches to take to the office or simple lunch meals for work, these 17 ideas ensure you’ll always have something tasty and stress-free to enjoy. Try them out and revolutionize your midday meals!
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