Finding quick and easy lunch options can make your day better. When you’re busy with work or school, you don’t want to spend a lot of time preparing meals.
These quick lunch ideas can be made in 20 minutes or less, helping you eat well without long prep times.
Good lunches should be both tasty and simple to make. The ideas in this article include sandwiches, salads, pasta dishes, and more.
Many can be prepared ahead of time. They are perfect for bringing to work or school the next day.
1. Buffalo Chicken Grilled Cheese
Buffalo Chicken Grilled Cheese combines zesty buffalo chicken with melty cheese for a quick and satisfying lunch option. You can prepare this tasty sandwich in under 20 minutes.
Use leftover rotisserie chicken tossed in buffalo sauce as your base. Layer it between slices of bread with Monterey Jack and blue cheese for the perfect flavor combination.
Place cheese on one bread slice, add your buffalo chicken mixture, more cheese, and top with the second slice. Butter the outside and grill until golden and cheese is melted.
Transform leftover chicken into an exciting meal with this sandwich.
2. Sweet and Spicy Turkey Sandwich
The sweet and spicy turkey sandwich is a quick lunch option that takes basic ingredients to the next level. You can make it in under 20 minutes with items you likely have on hand.
Start with two slices of hearty country bread as your base. Spread butter on the outside of both slices and strawberry preserves on the inside.
Layer 4 slices of oven-roasted turkey breast between the bread. Add a slice of pepper jack cheese for a spicy kick.
For a variation, use cream cheese and hot pepper jelly instead of preserves. This combination creates a delicious balance of sweet and spicy flavors.
3. Mexi-Chicken Avocado Cups
These Mexi-Chicken Avocado Cups are perfect for a quick lunch that takes less than 10 minutes to prepare. You only need 5 simple ingredients to make this filling dish.
Start with 2 large ripe avocados as your “cups.” Fill them with a mixture of cooked chicken breast, black beans, and your favorite Mexican-style seasonings.
The combination of creamy avocado with protein-rich chicken and beans creates a satisfying meal. You don’t need any cooking for this option.
Customize the recipe by adding corn, tomatoes, or a squeeze of lime juice for extra flavor.
4. Cheesy-Crust Skillet Pizza
Skillet pizza is perfect for a quick lunch when you’re craving something hot and satisfying. The best part is the cheesy crust that forms around the edges.
Sprinkle mozzarella cheese around the edges of your skillet before adding the dough. This creates a crispy, golden “frico” crust.
Use store-bought pizza dough or try a simple pourable crust. Add sauce, more cheese, and your favorite toppings.
In just about 15 minutes, you’ll have a hot, fresh pizza with a uniquely crispy cheese crust.
5. Easy Chorizo Street Tacos
Chorizo street tacos make a quick lunch option when you’re craving something flavorful. Cook crumbled chorizo with chipotle peppers in adobo sauce for extra kick.
Warm corn tortillas in the reserved chorizo grease for authentic flavor. This simple step adds so much taste to your tacos.
Top your tacos with diced onions, cilantro, and a squeeze of lime. Add salsa verde for freshness.
These tacos come together in about 15 minutes. Serve with simple sides like black beans or Mexican rice if you have extra time.
6. Apple and Walnut Salad
Apple and walnut salad is a quick lunch option that combines freshness and crunch. You can prepare this nutritious meal in just minutes.
The basic ingredients include mixed greens, sliced apples, and toasted walnuts.
For dressing, try a simple balsamic vinaigrette or honey mustard. Add raisins or cranberries for a sweet twist.
This salad provides protein from nuts, fiber from apples, and vitamins from greens. It pairs well with almost any meal or stands alone as a light lunch.
7. Peanut Butter and Banana Sandwich
The peanut butter and banana sandwich is a quick lunch classic that takes just minutes to make. You only need bread, peanut butter, and a ripe banana.
Spread peanut butter on one slice of bread. Mash or slice a banana and place it on the other slice.
Put them together and your basic sandwich is ready. For extra flavor, add a drizzle of honey.
You can also grill it like a grilled cheese for a warm, melty treat. Some people add granola for crunch or wrap it in a tortilla instead of bread.
8. Microwave Oatmeal with Berries
Oatmeal isn’t just for breakfast—it makes a quick, satisfying lunch option too. Prepare it in your workplace microwave in just minutes.
Start with 1/2 cup of quick oats and add water or milk. Microwave for 1-2 minutes until it reaches your desired consistency.
Top with fresh blueberries or any berries you prefer. The heat from the oatmeal will slightly warm the berries.
For extra flavor and nutrition, add a sliced banana, a spoonful of peanut butter, or a sprinkle of almonds for crunch.
9. Chips and Fresh Salsa
Fresh salsa with chips makes a quick, satisfying lunch option. Whip up homemade salsa in minutes using tomatoes, onions, jalapeños, cilantro, lime juice, and a pinch of cumin.
If you’re short on time, store-bought salsa works too. For a healthier option, bake your own tortilla chips instead of using fried ones.
To make this lunch more filling, add some protein like black beans to your salsa or serve some cheese on the side. Try different salsa varieties like sweet and spicy options to keep things interesting.
This simple lunch is portable and requires no reheating.
10. Sheet-Pan Crispy Ramen
Sheet-pan crispy ramen gives a fun twist to everyday noodles. This quick lunch combines crispy ramen noodles with flavorful protein and vegetables all cooked on one pan.
Use chicken thighs coated in ginger, garlic, and stir-fry sauce. The noodles become crispy on the bottom and edges while the meat cooks alongside.
For a vegetarian option, use tofu with bok choy. The noodles crisp up nicely in the oven while the vegetables roast.
This meal comes together quickly and uses just one pan. Cleanup is a breeze.
11. Chicken Shawarma Sheet-Pan Dinner
Chicken shawarma sheet-pan dinner is a quick, easy, and flavorful meal perfect for lunch. You’ll need boneless skinless chicken thighs, olive oil, plain Greek yogurt, and tomato paste for the base.
Combine Middle Eastern spices with the convenience of sheet-pan cooking. Cube the chicken, mix with the seasonings, and arrange on a baking sheet.
Prepare this meal ahead of time and reheat when you’re ready to eat. Pair it with pita bread or a side salad for a complete lunch.
12. Tofu Nuggets with Dipping Sauce
Tofu nuggets make a protein-packed, plant-based lunch option that’s easy to prepare. Tear extra-firm tofu into bite-sized pieces and coat with your favorite seasoned breading.
Bake these nuggets at 425°F for a crispy exterior without deep frying. They provide excellent plant protein, iron, and calcium in each bite.
Pair your nuggets with vegan honey mustard or lemon chive yogurt ranch. These sauces add flavor without compromising the health benefits.
Prepare these nuggets in advance and reheat them for a quick lunch. They’re perfect for both kids and adults seeking a meat-free alternative.
13. Creamy Peanut-Lime Chicken with Noodles
This dish combines tender chicken with a flavorful sauce that’s both creamy and tangy. The peanut-lime sauce is made with creamy peanut butter, sweet chili sauce, garlic, and ginger.
Use various types of noodles including rice, ramen, or soba as the base. The sauce coats every component perfectly.
After cooking, divide the noodles among bowls and top with green scallions, fresh herbs like cilantro and basil, and chopped peanuts. Serve with lime wedges for an extra burst of flavor.
This quick lunch gives you a balanced meal with protein, carbs, and vegetables all in one bowl.
14. Egg Salad Sandwich with Avocado
The avocado egg salad sandwich is a quick, nutritious lunch option that takes just minutes to prepare. It replaces traditional mayonnaise with creamy avocado for a healthier twist.
Hard boil a few eggs and mash them in a bowl. Add ripe avocado and gently combine with a fork to your preferred texture.
Season the mixture with salt, black pepper, and a touch of mustard. Add diced onions or pickles for extra crunch.
Spread your egg-avocado mixture on whole grain bread for a filling meal packed with protein and healthy fats.
15. High-Protein Chicken Tzatziki Bowl
Looking for a protein-packed lunch that’s quick to make? Try the High-Protein Chicken Tzatziki Bowl.
This Mediterranean-inspired meal combines marinated grilled chicken with fresh ingredients like cucumber, tomato, and red onion. It delivers around 50g of protein per serving.
Serve it over brown rice or quinoa for a filling base. Add creamy homemade tzatziki sauce, feta cheese, and avocado to enhance the flavors.
Use pantry ingredients and store-bought items for a time-saving option. Meal prep these bowls ahead of time for easy weekday lunches.
16. Tomato and Smoked Salmon Sandwich
A tomato and smoked salmon sandwich is a quick and satisfying lunch option. You can prepare it in under 10 minutes.
Start with two slices of bread and spread a mixture of cream cheese, mayo, capers, and scallions on one slice. This adds a creamy, tangy base for your sandwich.
Layer thin tomato slices on the bread and season with salt and pepper. Top with about 1.5 ounces of smoked salmon.
For extra crunch and flavor, add cucumber slices or micro-greens before closing your sandwich.
17. Kale and Fennel Dense Bean Salad
This nutrient-packed salad combines kale, fennel, and various beans for a quick, filling lunch option. The recipe includes cannellini beans, kidney beans, and chickpeas as its protein-rich base.
Thinly sliced fennel adds a refreshing crunch, while chopped kale provides a hearty texture and boost of vitamins. Some versions include tuna for extra protein.
The dressing is simple—red wine vinegar, Dijon mustard, and olive oil coat everything evenly. Add red onion, celery, and carrots for more crunch and nutrition.
This salad is vegan-friendly (without the tuna) and gluten-free, making it perfect for various dietary needs.
18. Quick Stir-Fry with Mixed Vegetables
A vegetable stir-fry is perfect when you need a fast lunch. You can make it in just 25 minutes using whatever veggies you have on hand.
Bell peppers, mushrooms, broccoli, snow peas, water chestnuts, and onions work great together. Green beans, zucchini, cabbage, and bean sprouts are excellent options too.
Slice your vegetables, prepare a simple stir-fry sauce, and cook everything in a hot pan. The vegetables stay crisp and full of nutrients.
Serve your stir-fry over rice or noodles for a filling meal. This meal is much faster than ordering takeout.
19. Instant Pot Rice with Vegetables
Instant Pot rice with vegetables is a quick lunch option that comes together in under 30 minutes. You can create a complete meal with minimal cleanup.
The Instant Pot cooks rice perfectly while infusing it with flavors from your favorite vegetables. Add carrots, peas, corn, or bell peppers for color and nutrition.
Season your rice with simple spices like garlic powder, onion powder, or a blend of Indian spices for extra flavor. Customize this dish based on what veggies you have on hand.
20. Make-Ahead Mason Jar Salad
Mason jar salads are perfect for busy people who need quick, healthy lunches. These portable meals stay fresh for days when properly layered.
Start with dressing at the bottom, then add hard vegetables like cucumbers or bell peppers. Add proteins such as chicken or beans, followed by softer ingredients and greens at the top.
Popular combinations include balsamic chicken with fresh vegetables or quinoa salads with homemade dressings. Many people customize with their favorite protein sources and seasonal vegetables.
When you’re ready to eat, shake the jar to distribute the dressing or pour it onto a plate. Prep several jars on Sunday for easy grab-and-go lunches throughout the week.
21. Hummus and Veggie Wrap
Hummus and veggie wraps make a quick, satisfying lunch that takes minutes to prepare. Use store-bought hummus or make your own for a more personalized flavor.
Start with a tortilla or flatbread and spread a generous layer of hummus. Add fresh vegetables like cucumber, spinach, roasted red peppers, and carrots for crunch and nutrition.
These wraps are economical and perfect for packed lunches. For extra flavor, add a sprinkle of feta cheese or a squeeze of lemon juice.
Customize your wrap based on what’s in your fridge. This no-cook meal is ideal for hot summer days when you want something light yet filling.
Nutrition Tips for Quick Lunches
Making quick lunches doesn’t mean sacrificing nutrition. With a few smart strategies, you can create fast meals that fuel your body and keep you energized.
Balancing Macros for Energy
Include a good balance of protein, carbohydrates, and healthy fats in your lunch to maintain steady energy levels. Aim for 15-30 grams of protein from sources like chicken, tuna, beans, or tofu to help you stay full longer.
Complex carbohydrates such as whole grains, sweet potatoes, or quinoa provide sustained energy. Try to make these about one-quarter of your lunch.
Add healthy fats from avocados, nuts, seeds, or olive oil to support brain function and help absorb certain vitamins. Just 1-2 tablespoons of healthy fats can make your lunch more satisfying.
Quick Macro Balance Guide:
- ¼ plate: protein source
- ¼ plate: complex carbs
- ½ plate: vegetables
- 1-2 tbsp: healthy fats
Healthy Swaps for Classic Favorites
Enjoy classic lunch favorites with simple substitutions that boost nutrition without sacrificing flavor.
Smart Sandwich Upgrades:
- Use whole grain bread instead of white
- Replace mayo with mashed avocado or hummus
- Add extra vegetables for crunch and nutrients
For pasta lovers, try zucchini noodles or whole grain pasta topped with vegetable-packed tomato sauce rather than cream-based options. This cuts calories while adding fiber and vitamins.
Instead of canned soup, make a batch of homemade soup on weekends and portion it for quick reheating. Add beans and vegetables to boost protein and fiber content.
When you need a quick side, choose fresh fruit or cut vegetables instead of chips. These provide essential nutrients and fiber that packaged snacks lack.
Time-Saving Meal Prep Strategies
Meal prep can save you hours during busy weekdays and ensure you have healthy options ready. The right strategies make all the difference in creating quick lunches that require minimal effort when you’re ready to eat.
Preparing Ingredients in Advance
Batch cook staple ingredients on weekends to use throughout the week. Roast several chicken breasts, cook a large pot of rice or quinoa, and chop vegetables for quick assembly.
Set aside an hour on Sunday to wash, chop, and store vegetables in airtight containers. This makes salads and stir-fries much faster to prepare.
Pre-portion proteins like grilled chicken, canned tuna, or hard-boiled eggs. Store them separately so you can mix and match with different meals.
Make sauces and dressings in advance. Try these versatile options:
- Basic vinaigrette (olive oil, vinegar, mustard)
- Pesto (keeps 5-7 days)
- Tahini sauce (great for salads and bowls)
Smart Storage Solutions
Invest in quality containers that keep food fresh longer. Glass containers prevent odors and staining while being microwave-safe.
Try the mason jar method for salads: place dressing at the bottom. Add hardy vegetables, proteins, and finally leafy greens on top.
This method prevents sogginess until you’re ready to eat.
Use silicone bags for marinating proteins. Store chopped vegetables in them as well.
They’re reusable and help reduce waste.
Label everything with dates using masking tape or washable markers. This lets you track freshness and use items before they spoil.
Store prepared components separately rather than assembling full meals when possible. This approach gives you flexibility to create different combinations throughout the week.
