Spice Up Your Midday Meal with These 23 Delightful Cold Lunch Ideas

A healthy, varied diet rich in nutrients can impact your physical and mental well-being. Studies have shown that what you eat directly influences your mood, productivity, and overall health.1 With some creativity and fresh ingredients, you can elevate your midday meal to a whole new level.

Here are the 23 cold lunch ideas that will have you looking forward to daily lunchtime.

1. Rainbow Veggie Wraps

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Brighten up your lunchbox with these colorful and nutritious rainbow veggie wraps. Start with a large tortilla and layer it with hummus, shredded carrots, sliced cucumbers, bell peppers, and leafy greens. Roll it up tightly and slice it into pinwheels for a fun and easy-to-eat lunch.

2. Caprese Pasta Salad

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Transport yourself to the sunny shores of Italy with this refreshing Caprese pasta salad. Cook up some rotini or fusilli pasta and toss it with cherry tomatoes, fresh mozzarella balls, and basil leaves. Drizzle with a balsamic vinaigrette and sprinkle with salt and pepper for a burst of flavor in every bite.

3. Thai Peanut Chicken Salad

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Indulge in the exotic flavors of Thailand with this zesty peanut chicken salad. Combine shredded chicken breast, shredded carrots, sliced red cabbage, and chopped peanuts in a large bowl. 

Whisk together peanut butter, soy sauce, rice vinegar, honey, and sriracha in a separate bowl for a spicy and creamy dressing. Toss everything together and serve over a bed of crisp lettuce.

4. Mediterranean Quinoa Bowl

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Dive into the vibrant flavors of the Mediterranean with this hearty quinoa bowl. Cook quinoa according to package instructions and let it cool. Mix the cooled quinoa, chickpeas, diced cucumbers, cherry tomatoes, red onion, and crumbled feta cheese in a large bowl. Drizzle with a lemon-herb vinaigrette for a zesty kick.

5. Sushi Burrito

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Combine two lunchtime favorites into one with this innovative sushi burrito. Lay out a nori (seaweed) sheet and spread sushi rice evenly over it. Layer with your favorite sushi fillings like cucumber, avocado, carrots, and imitation crab. Roll it up tightly, slice it in half, and enjoy!

6. Coronation Chicken Salad

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Rustle up this classic British salad for a flavorful and filling cold lunch. Tender chicken is mixed with a creamy, curry-spiced dressing and studded with juicy raisins and crunchy almonds. Serve it over a bed of crisp lettuce or stuffed into a buttery croissant.

7. Chilled Soba Noodle Salad

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This refreshing soba noodle salad will transport your taste buds to Japan. Nutty buckwheat noodles are tossed with crisp vegetables, edamame, and a tangy soy-ginger dressing. Top it off with sliced grilled chicken or tofu for a protein boost.

8. Greek Salad Pita Pockets

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Stuff whole wheat pita pockets with all the flavors of a classic Greek salad. Fill them with chopped romaine lettuce, cherry tomatoes, cucumbers, red onions, Kalamata olives, and crumbled feta cheese. Drizzle with a simple red wine vinaigrette for a burst of tangy flavor.

9. Chilled Gazpacho

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Sip on a refreshing cup of gazpacho for a light yet flavorful lunch. This chilled Spanish soup is made with ripe tomatoes, cucumbers, bell peppers, and garlic, all blended until smooth. Serve it with olive oil and some crusty bread on the side.

10. Smashed Chickpea Salad Sandwich

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Give your tuna salad sandwich a vegan makeover with smashed chickpeas. Mash chickpeas with vegan mayo, diced celery, red onion, and a squeeze of lemon juice. Season with salt, pepper, and a pinch of cayenne for a kick. Pile it high on whole grain bread with lettuce and tomato.

11. Sesame Noodle Salad

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Craving Asian flavors but don’t want to heat your kitchen? This sesame noodle salad is the perfect solution. Toss cooked spaghetti or rice noodles with shredded carrots, sliced bell peppers, edamame, and a homemade sesame-ginger dressing. Top it off with chopped peanuts or cashews for added crunch.

12. Chicken Caesar Wraps

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Give the classic Caesar salad a portable twist with these chicken Caesar wraps. Start with a large tortilla and layer it with chopped romaine lettuce, grilled or rotisserie chicken, shaved Parmesan cheese, and a drizzle of creamy Caesar dressing. Roll it up tightly and slice it in half diagonally.

13. Antipasto Skewers

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Turn your favorite charcuterie board into a portable lunch with these easy antipasto skewers. Thread cubes of salami, mozzarella, cherry tomatoes, olives, and artichoke hearts onto small skewers or toothpicks. Serve with a side of crusty bread and your favorite Italian dressing for dipping.

14. No-Cook Burrito Bowls

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Bring the flavors of your favorite Mexican restaurant to your lunchbox with these easy, no-cook burrito bowls. Start with a cold rice or quinoa base, then top with black beans, salsa, guacamole, shredded lettuce, and a sprinkle of cheese. Don’t forget to pack some tortilla chips on the side for scooping!

15. Chilled Lemon Orzo Salad

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Transport yourself to the Mediterranean with this bright and zesty orzo salad. Toss cooked orzo with cherry tomatoes, cucumber, red onion, feta cheese, and a lemony vinaigrette. Add some grilled chicken or shrimp for an extra protein boost.

16. Lentil & Feta Salad

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Liven up your lunchtime routine with this protein-packed lentil and feta salad. Tender lentils are tossed with crisp vegetables, tangy feta cheese, and a zesty lemon vinaigrette for a satisfying and nutritious meal.

17. Quinoa Tabbouleh Salad

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Swap bulgur wheat for protein-rich quinoa to give traditional tabbouleh a nutritional boost. Mix cooked quinoa with chopped parsley, mint, tomatoes, cucumber, and red onion. Dress with a simple lemon and olive oil vinaigrette for a refreshing salad.

18. Smoked Salmon & Avocado Wraps

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Wrap up a taste of luxury with these smoked salmon and avocado wraps. Spread a whole wheat tortilla with cream cheese, then top with sliced smoked salmon, creamy avocado, cucumber, and fresh dill. Roll up tightly and slice into pinwheels for an elegant and satisfying lunch.

19. Smoked Salmon Bagel Sandwich

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Elevate your typical bagel and lox with this gourmet smoked salmon sandwich. Spread a whole grain bagel with cream cheese, then top with thinly sliced smoked salmon, red onion, capers, and fresh dill. Add some sliced cucumber or tomato for extra crunch and nutrients.

20. Pesto Tortellini Salad

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Elevate your pasta salad game with this pesto tortellini salad. Cook cheese tortellini according to package instructions, then toss with homemade or store-bought pesto, cherry tomatoes, fresh mozzarella balls, and a sprinkle of pine nuts. The combination of flavors and textures is simply irresistible.

21. Watermelon Feta Salad

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Beat the heat with this refreshing watermelon feta salad. Cube seedless watermelon and toss with crumbled feta cheese, thinly sliced red onion, fresh mint leaves, and a drizzle of balsamic glaze. The sweet and savory combination is perfect for a light summer lunch.

22. Taco Salad in a Jar

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Shake up your lunchtime routine with these portable taco salads in a jar. Layer seasoned ground beef or turkey, shredded lettuce, diced tomatoes, black beans, corn, and cheddar cheese in a large mason jar. Pack a side of tortilla chips and your favorite salsa for added crunch.

23. Cobb Salad Wrap

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Give the classic Cobb salad a portable twist with this hearty wrap. Start with a large tortilla and layer it with chopped romaine lettuce, diced grilled chicken, crumbled bacon, hard-boiled egg slices, avocado, tomatoes, and blue cheese. Drizzle with your favorite ranch or blue cheese dressing and roll it up tightly.

From refreshing salads and colorful wraps to hearty sandwiches and skewers, these no-reheat recipes prove that brown bagging doesn’t have to be boring. 

So, pack up your lunchbox, head outside, and enjoy the season’s tastes wherever your day takes you.

Source:

  1. National Library of Medicine
davin
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.