Healthy Lunch Recipes

Healthy lunch recipes for a light meal or a high-protein option. These easy meal ideas feature fresh veggies, protein-packed meats, and flavorful dressings.

A tangy peanut sauce coats soba noodles, edamame, and lots of crunchy vegetables in this healthy recipe. This dish is great to prep ahead and packs well.

1. Black Bean and Chipotle Rice

This vegan black bean and rice recipe is my ode to Chipotle and super easy to make in under 15 minutes! The recipe serves 4 as a full meal and costs less than half what you would spend on just one side at the restaurant.

This recipe is a quick and easy side dish that goes well with any protein or vegetables. Canned chipotle peppers add a little heat but can be omitted for a milder option.

2. Radishes and Lemon Grain Bowl

Roasted radishes are a flavorful alternative to traditional side dishes, adding a burst of peppery punch and earthy sweetness. Paired with filling brown rice and spiced chickpeas, this warm grain bowl makes a satisfying meal.

Toss roasted vegetables with cooked grains, leafy greens and a drizzle of lemon-tahini dressing. Top with a fried egg and chopped pistachios for an extra dose of protein and a pop of texture and crunch. This recipe can be prepped ahead of time for easy weeknight meals.

3. Brussels and Radicchio Salad

This salad is packed with protein, cruciferous veggies and digestive friendly radicchio. It also has a whole can of chickpeas and cubed Genoa salami for added flavor and savoriness.

To make the salad, add shredded brussels sprouts and finely chopped radicchio to a serving bowl. Toss with a generous drizzle of the warm, apple-cider dressing and some toasted seeds (optional).

For the dressing, whisk together apple cider vinegar, honey, mustard, garlic and paprika in a saucepan over medium heat. Slowly stream in olive oil to emulsify.

4. Quinoa Salad

A fresh and zesty quinoa salad is a great option to add to any meal. Top it with a protein-rich main like these Mexican recipes or serve it as a hearty one-bowl lunch.

This quinoa salad has all of the flavors of pad thai without any processed ingredients. Add a hard boiled egg or some tempeh crumble to make it even more filling for your meal.

Prep this easy quinoa salad ahead of time and store it in an airtight container for lunches all week long. It’s also a great salad for a cookout or potluck!

5. Egg Roll in a Bowl

Egg rolls get their name from the fried wrapper, but this deconstructed version skips the wrapping and frying for an easy 30-minute meal. It’s full of all the classic flavors of an egg roll, plus cabbage and ground pork.

Stir in shredded coleslaw and water chestnuts, and finish with ginger and soy sauce. Serve over rice (brown or white) for a filling, veggie-loaded meal.

6. Avocado Toast

Avocado toast may get eye rolls for being a super trendy food, but it’s also the perfect blank slate to elevate with any number of savory and sweet toppings. Start with a ripe avocado (it should have bumpy skin and yield slightly if you gently squeeze) on hearty whole grain bread.

Sprinkle with flaky sea salt and black pepper before toasting. Use the small holes of a box grater to grate a hard boiled egg over each piece for eggs in every bite.

7. Couscous and Chickpea Salad

A scrumptious twist on the classic tabbouleh salad. Use small Moroccan couscous instead of quinoa and add some Peppadew peppers (brand name for pickled grape-size Juanita red peppers) for a pop of color and flavor.

To prepare the couscous, simply place in a large heatproof salad bowl and pour over boiling water or broth. Cover and leave for about 5 minutes, then flufff with a fork and let cool. Stir in the remaining salad ingredients and lemon zest.

8. Grilled Tempeh Grain Bowl

This dish is a tasty way to use tempeh and add more plant-based protein into your diet. The salty sweet marinade really helps the flavor of tempeh come through.

Toss quinoa, bell pepper, tomatoes and romaine with the glazed BBQ tempeh and enjoy.

To prepare the tempeh, steam in a microwave-safe bowl for a couple of minutes to remove some bitterness. This can also help the tempeh get a nice crisp when grilled. Brush with the remaining marinade and grill for a few minutes on each side.

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