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Lunch is one of the hardest times of the day to eat healthy, right? In the middle of a crazy day, the last thing you want to think about when your stomach is rumbling is clean eating!
Take it from us: as cookbook authors and recipe experts, Alex and I have found with just a little bit of planning, lunch time can be manageable! We’ve rounded up a list of real life recipes that we eat for lunch that are healthy, filling, and delicious.
Notes on vegetarian lunch ideas
These vegetarian lunch ideas are ultra simple—because we’d rather spend our cooking energy on making healthy dinner recipes. These lunch ideas include sandwiches, snacks, and dips you can mix and match to form a meal. A few notes on protein:
- Make sure your vegetarian lunch has enough plant-based protein so you stay full! Here’s more about how to get protein as a vegetarian.
- Add in protein-packed sides to keep you full all day. Some lunch ideas stand alone, like a chickpea salad sandwich. But others are things you can combine to make a meal: for example, hummus, crackers, a hardboiled egg and an apple.
- Think in advance—or not! Many of the vegetarian lunch recipes below are simple to put together the day of, or easy to make a big batch of and eat off of during the week.
And now, our top vegetarian lunch ideas!
One of our favorite vegetarian lunch ideas is chickpea salad! It’s like a vegetarian version of a chicken salad sandwich, but made using chickpeas. The chickpeas are smashed and mixed together with a bit of mayo, celery and green onions to make a savory spread. You can serve it as a sandwich, or eat it with crackers as a dip. It takes only a few minutes to whip up!
Welcome to one of the best best quick vegetarian lunch ideas: the Hummus Bowl! At it’s base, this simple concept requires no cooking at all: layer a dollop of hummus with crunchy veggies and greens (with optional pre-cooked rice). It takes just 5 minutes to make this Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.
This Mexican Pinwheel recipe is all about making a healthy lunch or family dinner recipes as fast as possible. While we often serve them for lunch, we've eaten them for dinner when we need it FAST. The pinwheels are packed with healthy veggies: bell peppers, spinach, and black beans. They're mixed with Mexican spices and rolled into a tortilla with a bit of hummus. Dip into salsa if you'd like!
Here's a customizable make-ahead recipe that works for healthy lunch idea: Egg Muffins! Bake up scrambled eggs in muffin tin cups with healthy veggies, then refrigerate them for meals all week! This works as a grab-and-go breakfast, and it's perfect for kid lunch boxes. The filling is packed with good stuff: loads of spinach, cottage cheese for healthy protein, and jarred red pepper.
Looking for an easy vegetarian lunch? Here’s one that’s super simple and totally customizable: lentil bowls! Lentils are one of the healthiest foods on the planet, so why not incorporate more of them into your everyday? This recipe results in perfectly seasoned, tender lentils. For lunch, eat them in a bowl meal: dollop with Greek yogurt or cashew cream and add pita wedges.
In need of vegetarian lunch ideas? Try this easy veggie wrap recipe! Veggie wraps can be bland and boring, but this one is anything but. Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous! Here’s how to build a veggie wrap that’s full of flavor.
Try Cottage Cheese on Toast! This simple way to make a tasty lunch is not rocket science, but it’s incredibly satisfying every time. Spread this high-protein cheese onto a piece of toast, top with savory toppings, and enjoy! Here are a few of our favorite ideas for toppings: we like them all, but the smoked salmon toast is out of this world good.
Next up in our vegetarian lunch ideas: healthy banana bread muffins! Because they’re made mostly of oats and bananas, they’re basically like eating oatmeal and banana, to go! We’d serve these with peanut butter or almond butter to make them even more filling, then accessorize with some of the veggies and dips below. We freeze them and use them in our son's school lunch throughout the week: and snack on them ourselves too!
If there’s something we never tire of, it’s a good pasta salad. This easy bow tie pasta salad has become a favorite! Pair the chewy noodles with tomatoes, fresh herbs, and feta cheese, then swirl it with a quick and easy vinaigrette dressing. This one stays good in the refrigerator for days!
These hummus and veggie roll ups are one of our favorite simple concepts to make eating veggies fun and delicious! Simply spread hummus on a tortilla, add chopped broccoli, cauliflower and carrots, and roll it up! It sounds deceptively simple but tastes fantastic. We’d add a few other sides like a handful of almonds or apple slices. It’s one of our easy vegetarian lunch ideas that works for both kids and adults.
This is one of our favorite new vegetarian lunch ideas that we call “The Best Sandwich Ever”. Yes, it tastes like a healthy version of a Big Mac! What makes this coleslaw & Swiss melt sandwich so savory and delicious? Start with our best coleslaw ever, and add melty cheese on a salty pretzel bun, and the secret sauce: Russian dressing, the star ingredient in a Reuben sandwich. Bringing this to an office? Keep the components separate and then toast in a toaster oven: or microwave to melt the cheese!
Made mostly of almonds and tomatoes, it’s a super filling dip that you can serve with crackers to make a healthy lunch. One of our friends says he always has the ingredients for this dip on hand in his cupboard so he can stay healthy when hunger strikes! Again, this is a component of a delicious lunch: combine with veggies, crackers and cheese, a hard boiled egg, and fruit to make it into a full fledged vegetarian lunch ideas.
Here's an easy, healthy lunch idea that you can make in 5 minutes! It's plant based and starts with a can of chickpeas. Throw these chickpeas together with cucumber and red pepper, stir with olive oil and red wine vinegar, and you've got an incredible Mediterranean-style plant based salad that tastes like it took all day. Serve with pita triangles or crackers.
Here's a healthy lunch idea you can use as a "side" to any of our salads or sandwiches! This peanut butter dip is just 4 ingredients and somehow tastes like frosting. Greek yogurt, peanut butter, maple syrup and vanilla combine into the best dip for sliced green apples. Or dip any fruit you like--or pretzels for a sweet and salty twist!
Another great vegetarian lunch recipe? The Avocado Club! It's full of umami flavor and so satisfying that it will surprise you. The combination of smoky, rich, hearty, crunchy and savory is so irresistible…you’ll want to eat it all over again once it’s gone.
Introducing, our favorite lentil lunch salad recipe! This recipe takes everything that’s good about this protein-packed legume and makes it sing. The flavor pops with tangy and savory notes: tender lentils coated in zippy white wine vinegar Dijon dressing, with crunchy cucumber and salty feta. It stays flavorful in the fridge for days, making leftovers even better.
Here’s a healthy vegetarian lunch idea that’s a bit unexpected, but surprisingly satisfying! Sure, cottage cheese and pineapple or melon seems a little retro. So let’s dust off the concept and make a modern way to lunch. Top this high protein cheese with fresh berries or apple, cinnamon and drizzle of honey. Or, top with savory toppings like chickpeas and tomatoes.
This spin on the traditional Mediterranean chickpea dip might sound fun, but here’s the thing. It tastes even better than it sounds! Yep, we polished this one off extremely quickly because it’s just that good. Black beans, lime, tahini and a bit of smoked paprika make creamy dip magic. Add fresh veggies and gluten-free crackers for dipping.
Eggs are some of the most nutritious foods on the planet. And hard boiling them makes them perfect as vegetarian lunch ideas! Eggs have 75 calories each, and are packed with nutrients and 7 grams of protein. They’re especially helpful for vegetarian diets as a natural source of B12. Recent research has found that instead of avoiding boiled eggs for cholesterol reasons, eggs actually increase the good cholesterol the body needs. They’re recommended as an affordable and easy-to-eat source of high quality protein.
Here’s a fun homemade spread for dipping: Veggie Cream Cheese! Make this spread with fresh vegetables and it tastes even more incredible than the store-bought variety. Use it as a dip for vegetable sticks or gluten free crackers! It’s a great idea for kids, and you can even freeze it for use in lunch boxes.
Looking for a quick sandwich recipe that will knock your socks off? This Mediterranean veggie sandwich is fast to make and loaded with deliciousness. Top your bread with Garlic Herb White Bean Dip, then add red onion, shredded carrot, greens, and feta cheese, It’s one of those over the top tasty vegetarian lunch recipes that doesn’t require too much effort.
Try this quick and easy White Bean Salad! It’s bursting with Mediterranean flavor from simple ingredients: bell pepper brings a crunch, parsley an herbaceous bite, and red wine vinegar brings a zing of acidity. Top with a sprinkle of feta, and it’s irresistibly tasty with minimal effort. We often lean on bean recipes for healthy lunches, and this simple mix hits it out of the park for us.
Vegan banh mi is another one of those vegetarian lunch ideas that sounds fancy, but is actually pretty simple to put together! Whip up a batch of our ginger lime hummus the night before, and slice up some veggies for quick pickles. Day of, assemble your sandwich on a baguette at your workplace: all your coworkers will be jealous!
Of course, who could have a list of vegetarian lunch ideas without avocado toast! Avocado toast has now become ubiquitous, but what’s the harm in that? An avocado spread onto toast with just a sprinkle of salt can be one of life’s best treats. Here we’ve added a turmeric poached egg: but if you’re doing this as a desk lunch, use a hard boiled egg instead.
Here’s a trick for infusing veggies into our day to day: this Chopped Vegetable Salad! It’s a mix of sturdy veggies makes the best colorful mix, tossed with a red wine vinegar dressing and a sprinkle of feta cheese. This burst of flavor tastes great right away: and even better after a few days of marinating. It's perfect for lunches!
This healthy egg salad with basil one of our favorite easy vegetarian lunch ideas: it’s made with Greek yogurt, mayonnaise and Dijon mustard for big savory flavor. Adding dill or basil to your egg salad gives a fresh element that makes it easy to love. Serve with crackers or on bread as a sandwich.
Here's a lunch idea you might not have considered: a tofu scramble! This tofu scramble has the same texture as scrambled eggs, but it’s 100% plant based. It actually saves very well as leftovers, and even tastes good cold. It's amazing how savory it tastes: and it's full of plant based protein. If you'd like, add the veggie saute: or just serve with sliced raw bell peppers!
This kale quinoa salad is designed as a lunch idea that saves well! It's full of healthy ingredients: quinoa, kale, peppers, carrots: and then covered in a delicious, ultra tangy dressing! It’s so flavorful and keeps that flavor 3 to 4 days in the fridge. Lunch just got way more exciting!
This Mexican quinoa recipe is one of the few vegetarian lunch ideas in this list that requires making the night before. BUT, it’s so delicious and fun that we wanted to add it to the list: and it saves well for lunches throughout the week. Here, quinoa is tossed with black beans, veggies, and fajita seasoning to create a super flavorful and filling salad. It’s one of those lunch recipes that you can’t wait for lunch time so you can dig in! Another option: Caribbean Black Bean Salad
For the vegetarian lunch ideas above that called for some accessories: this cinnamon yogurt fruit dip is the perfect accompaniment! This yogurt dip is so easy to make, and super clean: it’s got just plain yogurt, maple syrup, cinnamon and vanilla. We love to serve it with green apple slices, bananas or strawberries.
This soup is a fan favorite and perfect for lunch meal prep! it's only 7 ingredients, plant-based, delicious, and just gets better over time. It's one of our top easy, healthy budget-friendly vegetarian lunch ideas! Make a big batch and eat off it all week.
This vegetarian lunch idea requires prep the night before, but is totally worth it: Kale Soup! Hearty Tuscan kale, white beans and kale float in a tangy broth flavored with oregano and fennel. It’s like a combination of all our favorite soup recipes in one bowl: comforting and full of bold Mediterranean-style flavors. It comes together in just 30 minutes and makes a huge pot that’s great for lunches.
Every vegetarian lunch needs a few treats, right? These homemade protein bars are a family and fan favorite. They’re full of big peanut butter and chocolate flavor, using your favorite protein powder and a few extra ingredients. It's a great way to infuse protein into your lunch.
This date snickers recipe is a delicious, homemade no bake treat made simply from Medjool dates, peanut butter, and chocolate! They’re great to keep on hand for snacking all week long, and fit many diets (gluten-free, dairy-free and vegan).
Just mix a handful of simple ingredients together and bam! You’ve got an instant treat for your vegetarian lunch that’s so much more delicious than store-bought granola bars or energy bites. Even better, they’ve got a good amount of protein and fiber for a tiny ball. We think they’re pretty darn perfect.
More lunch inspiration? Go to Easy Lunch Ideas, Healthy Lunch Ideas, Cold Lunch Ideas, Vegan Lunch Ideas or Gluten Free Lunch Ideas.
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Vegetarian Lunch Ideas: Chickpea Salad & More!
Looking for easy vegetarian lunch ideas? This delicious chickpea salad sandwich is a vegetarian version of chicken salad made using chickpeas!
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 sandwiches
- Category: Lunch
- Method: Raw
- Cuisine: Sandwich
Ingredients
- 15 ounce can chickpeas
- 1 rib celery
- 3 green onions
- 1 to 2 tablespoons mayonnaise, vegan mayonnaise, or cashew cream
- 1 tablespoon lemon juice
- 1 teaspoon celery seed
- Kosher salt & fresh ground pepper
- 4 slices bread (try our Homemade Bread)
- Lettuce, spring green mix, or sprouts
- Hummus, optional
Instructions
- Thinly slice the celery (if it’s large, cut in half lengthwise first). Thinly slice the green onions.
- Drain and rinse the chickpeas. In a medium bowl, smash the chickpeas with a fork.
- Combine the chickpeas with the chopped celery and green onions, mayonnaise, lemon juice, and celery seed. Add about ¼ to ½ teaspoon kosher salt, depending on your chickpea brand and taste preferences, and fresh ground pepper to taste. Taste and salt until the flavor pops! If the salad is dry, add more mayonnaise (cooked chickpeas have a drier texture than canned).
- Assemble the chickpea salad sandwich: If desired, spread the bread with hummus (this amps it up a bit but not required). Top the sandwich with lettuce or greens and chickpea spread.
Want our new favorite party trick? Stuffed dates! Yes, these beauties are incredibly easy to make, and the flavor of this simple pairing is outrageous. There’s the sweet caramel chewiness of Medjool dates.
Pair that with tangy, fluffy goat cheese, and the sweet-savory combo is out of this world. Top them with a dusting of pistachios and a sprinkle of smoked paprika, and wowza! It also works as a quick snack or “side” for a healthy lunch, and involves no cooking at all. As cookbook authors obsessed with simple ways to make food taste delicious, we’re all in on these as easy finger food ideas for parties and meals.
Ingredients for stuffed dates
These stuffed dates are so easy to make, they’re perfect as a finger food for a party or a no-think snack when you’re hangry. Honestly, Alex and I love these so much: and our 3-year-old Larson does too! Our favorite recipes are quick and simple pairings like this one, that taste way greater than the sum of their parts. Here’s what you’ll need to make this recipe:
- Medjool dates: These dates are very large and have a sweet caramely flavor. They’ve become very popular because they’re used in energy bars like Larabars (here’s our homemade version) and other no-bake treats.
- Goat cheese: Use your favorite soft goat cheese for this recipe. As an alternative, stuff the dates with almond butter or use a vegan cheese.
- Pistachios: Pistachios crushed into a dust are used for the topping here
- Smoked paprika: Spanish smoked paprika or pimentón brings a smoky savoriness: don’t even think about omitting it! You can find it in the spice aisle at your local grocery.
Topping stuffed dates: a few tips
All you have to do for this recipe is pit the dates, then spoon in a little fluffy goat cheese. Here are a couple simple tips to think about as you make these goat cheese stuffed dates:
- Use room temperature goat cheese, or soften it up with your hands. If you don’t have time to let it sit on the counter for a few minutes, you can just use your hands to massage it right in the package. This softens it up and makes it easier to get spoonfuls than cold goat cheese, which is more crumbly.
- A little smoked paprika goes a long way. When you add the smoked paprika, a little goes a long way. You can use the tiniest sprinkle, and still taste the delicious smokiness. We did this to simulate the flavor of bacon, which is often used in combination with dates.
- A drizzle of honey amps the flavors. This is optional; use it if it fits your personal tastes. When we tried this, Alex didn’t like the honey version as much as I did, but to me it elevated the flavor and enhanced everything. You only need the smallest drizzle of honey; too much and it overwhelms the flavor.
Alternative to goat cheese stuffed dates: nut butter
If you eat vegan or plant based, try nut butter instead of goat cheese in these stuffed dates. It’s irresistibly good and tastes a bit like a treat. Even better, top with a sprinkle of sea salt! (You can also cover them in chocolate to make our favorite treat, Date Snickers!) Here are a few ideas for a plant based option; you can stuff dates with:
- Peanut butter
- Almond butter
- Cashew butter
- Homemade nut butter
- Sunflower butter for nut allergies
Where to find Medjool dates and storage notes
Contrary to what you might think, these dates are not a dried fruit! Medjool dates are actually fresh fruits. They’re harvested from the date palm tree and then packaged immediately. There’s no processing, so they’re not dried.
This type of date has become quite popular lately, and you can find them at most mainstream grocery stores in the US. Look in your grocery in the produce aisle (often next to the bananas), or near the dried fruits. You can also order them online.
You can store Medjool dates at room temperature for 1 to 2 months, in the refrigerator for up to 6 months, and about 1 year frozen. You may notice that some dates will develop a white powder on the outside. It’s perfectly normal (not mold!)—it’s the natural sugars in the date rising to the skin.
Ways to serve stuffed dates
There are so many occasions when you could serve these goat cheese stuffed dates! Here are some ideas:
- Healthy snack or gluten free snack idea
- Healthy lunch idea (pair with chickpea salad or a sandwich)
- Finger food idea for parties
- Gluten free appetizer
- Game day spread (Superbowl or others)
- Starter for a Mediterranean style meal
- Kid friendly food (our kid loves them!)
Dietary notes
This stuffed dates recipe is vegetarian and gluten-free. For vegan, plant-based, and dairy-free, use peanut butter or almond butter.
Easy Stuffed Dates
Here’s an easy finger food: goat cheese stuffed dates! Quick to make, the sweet and savory combo keeps everyone coming back for more.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 24
- Category: Appetizer
- Method: Raw
- Cuisine: Mediterranean
Ingredients
- 24 Medjool dates
- 4 ounces soft goat cheese (helpful if it’s come to room temperature*) or nut butter** for vegan
- 3 tablespoons pistachios
- Sea salt and fresh ground black pepper
- Smoked paprika
- Optional: honey
Instructions
- Use a knife to make a lengthwise slit into the dates, then remove the pits. Use a spoon to fill them with goat cheese.
- Crush the pistachios with a rolling pin.
- Top each with a tiny sprinkle of black pepper, sea salt and the tiniest bit of smoked paprika (just a tiny sprinkle has big flavor). Sprinkle on pistachio dust. If desired, add the tiniest drizzle of honey (again, use a small amount to heighten the flavor; too much and it overwhelms).
Notes
*The goat cheese is easier to work with at room temperature. If you don’t have time to set it out, just use your hands to mash it around in the package a little bit so it becomes softer.
**For vegan, plant-based and dairy-free diets, try any type of nut butter: nut butter, peanut butter, almond butter, or cashew butter.
More recipes with Medjool dates
Outside of these stuffed dates, what else can you make with Medjool dates? So many things! Here are some of our favorite Medjool dates recipes:
- These raw brownies are impossibly fudgy and chocolatey.
- Try pecan energy bars or cashew no bake energy bars: they’re like homemade Larabars, and are the perfect wholesome snack.
- You can also use dates in smoothies, like this apple smoothie or date smoothie. Or, make the Palm Springs classic, the date shake!
Dreading another boring brown bag? Even though we’re cookbook authors, Alex and I are always looking for lunchtime inspiration (you’d think we’d have it all figured out, but we always need ideas!). The best ideas, in our opinion, are those that work cold or room temp so there’s no need to reheat when you’re ready to eat.
We’ve reviewed our recipe archives to help you escape the midday rut with these cold lunch ideas! From vibrant bowls to protein-packed wraps, light and satisfying salads to colorful sandwiches, this collection offers something for every taste bud and dietary preference. Even better, they all keep or transport well! Ready to get started?
And now, our top cold lunch ideas!
Here’s a colorful, fresh cold lunch idea that’s ideal for anytime: Mediterranean pasta salad! This instantly became a favorite with its zingy, bright flavors. Imagine: cool cucumber, juicy tomatoes and peppery arugula, mixed with chewy pasta and salty pops of feta cheese. Hearty sundried tomato gives it an even more irresistible quality to each bite.
In need of cold lunch ideas? Try this easy veggie wrap recipe! Veggie wraps can be bland and boring, but this one is anything but. Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous! Here’s how to build a veggie wrap that’s full of flavor.
This easy lentil salad recipe takes everything that’s good about this protein-packed legume and makes it sing! The flavor pops with tangy and savory notes, pairing tender lentils with a zippy white wine vinegar Dijon dressing, crunchy cucumber, fresh tomatoes, and salty feta. It stays flavorful in the fridge for days, making leftovers even better!
Here’s a cold lunch idea that’s fresh, delicious and ultra versatile: this deli-style Quinoa Salad! There are loads of ways to make a salad with this fluffy grain and after experimenting for years, we’ve found the one. This recipe is delightfully refreshing, a jumble of crunchy, colorful veggies, fluffy quinoa grains, and a zingy Dijon mustard vinaigrette.
Need a cold lunch in 5 minutes? Try Cottage Cheese on Toast! This simple way to make a tasty lunch is not rocket science, but it’s incredibly satisfying every time. Spread this high-protein cheese onto a piece of toast, top with savory toppings, and enjoy! Here are a few of our favorite ideas for toppings: we like them all, but the smoked salmon toast is out of this world good.
Here's one of our top cold lunch ideas: the Hummus Bowl! At it’s base, this simple concept requires no cooking at all: layer a dollop of hummus with crunchy veggies and serve with pita wedges. It’s easily customizable and you can make it super basic or fancier with easy additions of ingredients. It takes just 5 minutes to make this Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.
Here’s an easy sandwich recipe that hits the spot: the Avocado Club! It's full of umami flavor and so satisfying that it surprised us both. The combination of smoky, rich, hearty, crunchy and savory is so irresistible, you’ll want to eat it all over again once it’s gone.
This orzo pasta salad recipe is bursting with flavor and the perfect accessory for any meal. It stars the tender pasta grains with crunchy veggies, salty feta cheese, fresh herbs and a zippy vinaigrette dressing. The best part? It tastes great for days! Leftovers hold up well in the fridge, making it the perfect cold lunch to eat throughout the week.
Looking for the sandwich of your dreams? Try this chicken pesto sandwich! It starts with juicy grilled chicken. Throw it onto ciabatta bread, then top with baby arugula, soft fresh mozzarella cheese and juicy tomato slices. The crowning glory is a mound of bright green herbaceous basil pesto.
Here's a cold lunch idea that’s basic but satisfies every time: Salmon Caesar Salad! Use pre-cooked, smoked, or canned salmon and purchased Caesar dressing to make it come together fast, along with crunchy romaine, juicy cherry tomatoes and crunchy croutons. Each bite is absolutely sublime.
Need a fun cold lunch salad? Here’s a recipe that works as both: this Hearty Farro Salad! Farro is an ancient grain with a chewy texture and nutty flavor that’s burst on the scene in the past few years. It’s great paired with juicy tomatoes, earthy mushrooms, feathery arugula, savory pops of cheese, and a zingy vinaigrette.
Adding avocado instead of mayo makes a deliciously creamy green sauce for chopped hard boiled eggs. Mix it with fresh chives and the zing of Dijon mustard, and it’s an absolute delight of a lunch idea or easy snack. Even our kiddos love it, which is a big win over here!
We’re all about simple around here, especially cold lunch recipes that are low effort and high impact. Salmon toast is just that: a simple toast of artisan bread loaded with fluffy whipped ricotta, smoked salmon, capers and fresh dill. The electric pink salmon is stunning against the delicate green dill fronds. Each bite is a burst of smoky, creamy, rich, briny, salty and fresh!
Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy cold lunch idea, or over greens with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.
That’s right: hummus on a sandwich. You don’t have to reserve hummus just for carrots and pita triangles! It works as a sandwich spread that’s full of plant-based protein to keep you full for hours. Throw it on bread with all your favorite crunchy veggies and it’s a lunch or snack that couldn’t be easier to whip up.
Here’s a genius trick that makes a healthy cold lunch with no cooking required. That’s right, no need to grab your pan and spatula. Try this Smoked Salmon Salad! It’s healthy, fresh, and 100% cook free. Imagine: savory smoked salmon, fresh greens, fluffy goat cheese dollops and a tangy shallot vinaigrette. It’s ideal for a fast lunch: it comes together in 15 minutes flat.
Here’s one of our favorite easy cold lunch ideas ever: this chickpea salad sandwich! It’s basically a vegetarian chicken salad sandwich (or chickpea tuna salad). It’s so tasty that it’s become one of our most popular chickpea recipes.
Looking for healthy cold lunch ideas? Here’s a salad that’s beautifully fresh and saves well for meals throughout the week: kale quinoa salad! It’s full of healthy ingredients: quinoa, kale, peppers, carrots: and then covered in a delicious, ultra tangy dressing! It’s so flavorful and keeps that flavor 3 to 4 days in the fridge.
If there’s something we never tire of for lunch, it’s a good pasta salad. They’re fun, delicious, and give us those carefree summer vibes. But sometimes they can take a while to make, especially if they have lots of ingredients. So this easy bow tie pasta salad has become a favorite! Pair the chewy noodles with tomatoes, fresh herbs, and feta cheese, then swirl it with a quick and easy vinaigrette dressing.
One taste of this tuna salad sandwich, and it will become your go-to. Yes, tuna salad is something you can wing with the ingredients you have on hand. BUT! If you’re looking for the best tuna salad sandwich on the internet, you’ve come to the right place. It’s perfectly creamy, bright and tangy, with just the right crunch from the vegetables.
For fast and easy meals, it’s smoked salmon to the rescue! This flavor-packed protein requires no cooking at all, which makes it ideal for quick lunches and dinners. When you just don’t have time to think, try this Smoked Salmon Sandwich! The bold flavors don’t give away it’s secrets: it takes less than 10 minutes to whip up.
Try this Shrimp Pasta Salad! This cold pasta salad is creamy and herby, with retro vibes of neighborhood picnics and family potlucks. It stars tender baby shrimp and pasta shells, tossed with a creamy dressing, fresh dill, peas and crunchy veggies.
This Pesto Pasta Salad is one of our top cold pasta salad recipes, featuring chewy bowties with pops of fresh cherry tomatoes, tangy artichokes and peppery baby arugula. Make a batch of fresh basil pesto or grab some at the store, then mix it up in to a creamy dressing to cover everything.
Need a quick and easy cold lunch idea? Try this Salmon Salad Sandwich, a spin on the classic tuna version! It’s irresistibly creamy and savory, and comes together in minutes. Spread it on bread for a quick lunch, or try it on a croissant for brunch. Either way, it’s hard to resist this hearty sandwich that requires no cooking at all.
A cheap protein that requires no cooking and is pantry stable for years? Sign us up. This tuna wrap recipe is a fun, tasty way to mix up your lunch routine: no cooking required. It’s bursting with flavor, featuring a zingy tuna salad filling and fresh, crunchy veggies. Roll it all up in a tortilla and you’re ready for an easy healthy cold lunch idea.
More lunch ideas
Need more inspiration or want to search by diet? Here are a few more lunch ideas:
- Browse our 45 Easy Lunch Ideas
- Go for 25 Healthy Lunch Ideas
- Make 30 Vegetarian Lunch Ideas or 15 Easy Vegan Lunch Ideas
- Try 30 Tasty Gluten Free Lunch Ideas
Veggie Wraps & More Cold Lunch Ideas!
A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for lunchtime inspiration.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2
- Category: Lunch
- Method: No Cook
- Cuisine: Lunch
Ingredients
- 1 5-ounce can white meat tuna
- ¼ cup finely chopped celery
- ¼ cup finely chopped green onion
- ¼ cup finely chopped dill pickles
- ¼ cup mayonnaise
- 1 tablespoon Dijon mustard
- ¼ teaspoon dried dill
- ¼ teaspoon kosher salt
- 1 tablespoon shredded or grated Parmesan cheese (optional)
- 2 handfuls chopped romaine lettuce
- 1/4 red cabbage, shredded
- 1/2 red pepper, sliced into strips
- 2 10-inch burrito style wraps
Instructions
- Drain the tuna. Place it in a bowl and use a fork to break apart any large clumps.
- Use a fork to mix together the tuna, chopped celery, green onion, dill pickles, mayonnaise, Dijon mustard, dried dill, and kosher salt. Add the Parmesan cheese if desired (it really steps it up a notch!).
- Place an even layer of lettuce on a tortilla, and top it with some of the red cabbage and red pepper. Place half of the tuna salad filling on top (see the photo).
- Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. (A small amount filling may come out after rolling.) Slice the wrap in half.
- Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 8 hours. (Do not wrap in plastic, or the wrap becomes soggy. To make ahead, you can also pack the tuna salad and chopped veggies in separate containers and refrigerate, then assemble the wrap directly before serving.)
What’s better than cream cheese on a bagel? Whipped cream cheese! This light, fluffy version of the common spread is even easier to spread on bagels and toast, with a rich, luxurious texture.
You can buy it at the store, but you can also try it homemade! Make it at home and you can add fun seasonings to make different flavor variations. Here’s what to do!
Tips for whipped cream cheese
All you need for whipped cream cheese are two ingredients: cream cheese and milk! Just a bit of milk helps to loosen the texture to get it to whip up. The texture of the homemade version is slightly different from purchased whipped cream cheese: store-bought is a bit more airy, especially after refrigeration. But it’s fun, quick and easy to make at home! Here are a few tips (or head to the recipe below):
- Soften the cream cheese first. This is important for getting the correct fluffy texture.
- Use a food processor or stand mixer (or a whisk). With a large food processor, you’ll have to stop and scrape the bowl a few times.
- Whip ½ tablespoon milk and 8 ounces cream cheese for a few minutes until light and fluffy.
That’s it! The cream cheese comes out with a luxuriously light texture, perfect for spreading on bagels, toast, sandwiches and more.
Flavor variations
Serve this whipped cream cheese plain, or you can add different flavorings to make fun flavor variations! Make the whipped cream cheese per the recipe below, then consider one of the following flavor variations:
- Chive cream cheese: Add 3 tablespoons chopped chives and ¼ teaspoon each garlic and onion powder
- Herb cream cheese: Add ¼ cup chopped fresh herbs, ½ teaspoon each garlic powder and dried dill, and kosher salt
- Veggie cream cheese: Add chopped carrot, bell pepper and green onion (head to the recipe for more)
- Smoked salmon cream cheese: Add 4 ounces chopped smoked salmon and 1 tablespoon fresh dill
- Blueberry cream cheese: Add blueberry syrup; go to Blueberry Cream Cheese
- Cinnamon: Add 1 teaspoon cinnamon
Ways to serve whipped cream cheese
You probably have your eye on ways to serve whipped cream cheese already! But it’s endlessly versatile: it works as a breakfast, brunch, or lunch recipe, or you can use it as a dip as an easy appetizer! Here are a few great ways to serve this tasty spread:
- Bagels, or as part of a bagel brunch spread
- Toast
- Sandwiches
- Dip for pretzels, crackers or chips
- Dip for veggies or fruits
Whipped Cream Cheese
Whipped cream cheese is light and fluffy: perfect for spreading on bagels or toast! Here’s how to make it and a few variations.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1 cup
- Category: Spread
- Method: No cook
- Cuisine: Spread
- Diet: Vegetarian
Ingredients
- 8-ounce package cream cheese, softened
- ½ tablespoon milk
- Variation: 3 tablespoons chopped chives, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, or Herb Cream Cheese
Instructions
- Make sure the cream cheese is softened. Leave it out at room temperature for 1 hour, or place it on a plate in the microwave, cook 5 seconds, flip over the block of cheese and cook another 5 seconds. (If it’s not room temperature at this point, cook another few seconds, but err on the conservative side.)
- Whip the cream cheese and milk in a food processor or a stand mixer with the paddle attachment for 1 to 2 minutes until light and fluffy. In a large food processor, you’ll need to stop and scrape a few times.
- If desired, add the chives and seasonings for chive whipped cream cheese, or go to Herb Cream Cheese. Store refrigerated for up to 2 weeks.
More cream cheese recipes
Deli-style cream cheese recipes are fun to make homemade: they’re ideal for a bagel brunch spread or easy lunch idea. Here are a few more homemade cream cheese flavors:
- Try classics like herb cream cheese or chive cream cheese, or make veggie cream cheese by blending in vegetables.
- Go sweet with cinnamon cream cheese or fruity with homemade strawberry cream cheese.
- Make up a batch of smoked salmon spread with cream cheese and Greek yogurt.
- Or, try our top cream cheese recipes for more ideas.
We’re always looking for recipes that make eating vegetables fun. Here’s one of our latest tricks for infusing veggies into our day to day: this chopped vegetable salad! These sturdy veggies make the best colorful mix, tossed with a red wine vinegar dressing and a sprinkle of feta cheese.
This burst of flavor tastes great right away: and even better after a few hours or days of marinating. Since it saves well, it’s ideal as a lunch salad or for picnics and potlucks!
Ingredients in this vegetable salad
This vegetable salad we designed to have all hearty veggies that will last for several days in the fridge. You’ll notice there’s nothing that would get brown or mushy, like tomatoes or avocados! It’s a straightforward mix of vegetables and the flavors have a Mediterranean flair. Of course, you can swap in vegetables of your choosing! Here’s what we use:
- Red bell pepper
- Red onion
- English cucumber: an English cucumber has delicate skin and imperceptible seeds, so you don’t need to peel or seed it (do so if you swap in a standard cucumber).
- Broccoli
- Cauliflower
- Green onion
- Feta cheese
- Olive oil, red wine vinegar, Dijon mustard, garlic powder and onion powder
Chop the vegetables into small pieces
The most important part about this vegetable salad? Chop the veggies very small, especially the broccoli and cauliflower florets! Sometimes it can be hard to digest large amounts of raw cauliflower and broccoli. We found when we chopped them very small here, they weren’t overwhelming to the salad.
The chopping portion of this salad takes quite a bit of time, even for someone with great knife skills. But it’s worth it once you’ve got it mixed up: we promise!
Customizing this vegetable salad
There are lots of other vegetables you can add to this vegetable salad to customize it to your tastes! The rule of thumb: use 7 to 8 cups chopped vegetables total. Here are a few ideas for other veggies to add:
- Orange or yellow bell peppers
- Carrots
- Canned artichoke hearts
- Olives
- Tomatoes
- Mushrooms
- Spinach
- Kale
- Chickpeas
Storing leftovers
The great thing about this vegetable salad, in our opinion, is that it tastes even better after a few hours in the refrigerator. You can serve it immediately after serving, or store it up to 3 days refrigerated. (It likely lasts even longer, if you like!) This makes it great for lunches that last throughout the week.
If you’re serving very hungry eaters or want a large batch, we recommend making a double recipe. Click the 2x button on the recipe below.
Ways to serve this marinated vegetable salad
This vegetable salad is pretty straightforward and basic, but it’s unlike any salad we make on the regular! For us, it’s a treat to have found a fun new way to eat colorful veggies. Here are a few ways we like to serve it:
- As a side dish for weeknight meals: store it refrigerated
- For lunches throughout the week as a way to add veggies
- For picnics as a marinated vegetable salad
- For potlucks: consider making a double recipe!
Dietary notes
This vegetable salad recipe is vegetarian and gluten-free. For vegan, plant-based and dairy-free, omit the feta cheese.
Easy Vegetable Salad
This vegetable salad recipe is bursting with flavor! It tastes even better after it’s marinated: great for lunches, picnics and potlucks.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 4
- Category: Side dish
- Method: No cook
- Cuisine: Vegetables
- Diet: Vegan
Ingredients
- 1 large red bell pepper (1 ½ cups small diced)*
- 1/2 red onion (½ cup diced)
- 1/2 English cucumber (1 cup diced**)
- 2 heads broccoli (2 cups very small florets)
- 1/2 head cauliflower (2 cups very small florets)
- 2 green onions
- ¼ cup feta cheese crumbles
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- ¼ teaspoon each garlic powder and onion powder
- ¾ teaspoon kosher salt
- Fresh ground black pepper
Instructions
- Chop the vegetables as noted above and place them in a large bowl. (Make sure to keep the broccoli and cauliflower florets very small.)
- Toss with the olive oil, red wine vinegar, Dijon mustard, garlic powder, onion powder, salt, and pepper. Taste and add additional salt as desired. Enjoy immediately or refrigerate for up to 3 days.
Notes
*Or, customize this vegetable salad by using 7 to 8 cups of bite-size chopped vegetables of your choosing. If you’re serving very hungry eaters or want a large batch, make a double recipe: click the 2x button above.
**If you use a standard cucumber, make sure to peel and seed it. English cucumber has a very thin, delicate skin that doesn’t need to be peeled and imperceptible seeds.
More salad recipes
This vegetable salad is one of our favorite salad recipes to date: but of course, there’s a salad for every occasion! Try these tasty ideas:
- Pick from our best salad recipes, or these healthy salad dressings.
- Go for zingy endive salad or couscous salad.
- Try butternut squash salad or pear salad.
- Opt for spring mix salad, butter lettuce salad or romaine salad.
There’s nothing quite like the humble lentil. And one of our favorite ways to use it? This easy lentil salad recipe! It takes everything that’s good about this protein-packed legume and makes it sing.
The flavor pops with tangy and savory notes, pairing tender lentils with a zippy white wine vinegar Dijon dressing, crunchy cucumber, fresh tomatoes, and salty feta. It stays flavorful in the fridge for days, making leftovers even better!
Ingredients in this lentil salad recipe
This lentil salad recipe has classic, zingy flavors that get even better over time. This protein-packed salad is the perfect side dish, especially for vegetarian and vegan meals because it helps you to feel more satisfied than leafy greens. It’s also great as a lunch salad as it holds up well in the refrigerator: and again, that plant-based protein helps to keep you satiated all afternoon. Here’s what’s in our perfect lentil salad recipe:
- Brown lentils: you can also use green lentils, since they cook similarly
- Vegetable broth
- Cherry tomatoes, English cucumber, red onion, and baby arugula
- Sun dried tomatoes
- White wine vinegar
- Olive oil and neutral oil
- Sugar
- Dijon mustard, oregano, garlic powder, and salt
- Feta cheese, optional
Types of lentils
Brown lentils are the most “standard” varieties when you think of lentils. They cook quickly and tend to fall apart when cooked instead of hold their shape. They’re brown in color and have a flat, lens-like shape. What other types of lentils work for this recipe?
- You can substitute green lentils for brown lentils. Green lentils have a more peppery flavor than brown lentils.
- French lentils or black lentils are smaller and hold their shape when cooked. Cook until tender using the instructions below. These also work here, though we prefer the flavor with brown lentils.
- Avoid red lentils. Red lentils break down quickly and become mushy; they’re best for soups and stews.
Key to this lentil salad dressing
This lentil salad recipe has a dressing similar to the dressing from our favorite tortellini salad recipes. The key? A combination of neutral oil and olive oil. The olive oil is as healthy oil that adds distinctive flavor, but it can solidify and become chunky in the refrigerator. Neutral oil holds up well in the fridge, so mixing it with olive oil makes the salad texture save well over time.
Storing leftovers
This lentil salad saves well and leftovers taste even better! The dressing marinates even more with the lentils and they soak up the flavors more. This recipe a perfect contender to make for healthy lunches throughout the week. You can also use it for “throw-together” dinners because it’s perfect for adding vegetarian protein to a plate.
A lentil salad for every diet
This lentil salad recipe tastes great on its own. If you eat feta, it adds a great salty punch: but it’s not needed! Here are a few notes on diet preferences:
- For vegetarian and gluten-free, follow the recipe below.
- For vegan and dairy-free, omit the feta cheese. You may want to add a few more pinches of salt.
Dietary notes
This lentil salad recipe is vegetarian and gluten-free. For vegan and plant-based, omit the feta.
Easy Lentil Salad
This lentil salad recipe is everyone’s favorite: bursting with flavor and texture contrasts! It’s the perfect side dish or lunch idea.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 6
- Category: Side dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
- 1 ½ cups dry brown lentils
- 4 cups vegetable broth
- 1 teaspoon kosher salt, divided
- 1 cup quartered cherry tomatoes (5 ounces)
- 1 cup finely diced English cucumber (½ cucumber)
- ¼ cup finely diced red onion
- ¼ cup sun-dried tomatoes (packed in oil), roughly chopped
- 2 cups baby arugula (or chopped spinach)
- 2 Tbsp white wine vinegar
- 2 Tbsp olive oil
- 2 Tbsp neutral oil (grapeseed, vegetable or canola oil)
- ½ tablespoon granulated sugar
- ½ tablespoon Dijon mustard
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ¼ cup feta cheese, to garnish (optional)
Instructions
- In a large saucepan, simmer the lentils with the broth and ½ teaspoon kosher salt for 15 to 20 minutes until tender. Drain them into a colander, then let them sit for 5 minutes to cool.
- Meanwhile, prepare the tomatoes, cucumber, red onion, and sundried tomatoes as noted above.
- In a medium bowl, whisk together the white wine vinegar, olive oil, neutral oil, granulated sugar, Dijon mustard, oregano, garlic powder, and ½ teaspoon kosher salt.
- When the lentils are cooled, mix them in a large bowl with the dressing and the tomatoes, cucumber, red onion, sundried tomatoes, and arugula. If desired, add the feta cheese (if serving without feta, taste and add a few pinches of salt if necessary). Serve immediately or refrigerate for up to 5 days.
More lentil recipes
Lentils are one of the most versatile legumes around! Here are a few more lentil recipes we love:
- Go for red lentil soup, lentil soup or curry lentil soup
- Grab lentil salad with feta or French lentil salad
- Make a pot of brown lentils, French lentils or black lentils
- Try fan-favorite coconut lentil curry
Why we love this recipe
As two cookbook authors you might think we have fancy tastes. But au contraire—Alex and I just love good food! That means everything from chicken Caesar salad to a 3-star Michelin restaurant. We’re always looking for lunch recipes and easy dinner ideas, and this one caught our imagination.
This chicken Caesar wrap is so much fun, taking the classic Caesar salad and stuffing it into a pita with crunchy veggies and croutons. The star here is the homemade seared chicken, which tastes incredible with savory spices and Parmesan cheese. We love making our favorite Caesar dressing when we have time—but it’s customizable to work with purchased chicken or dressing, and works with different proteins like chickpeas, tofu, and salmon too!
Featured reader comment
“The star of the show is the chicken! Your seasoning blend legitimately is the best. 10 out of 10! It came out so juicy and flavorful. There was a lot of snacking on the chicken while we waited for the wraps to warm up in the panini press. -Tanvee”
Ingredient notes for a chicken Caesar wrap
This chicken Caesar wrap comes together simply. It’s quicker with purchased chicken and dressing, but it tastes miles better with homemade. You can swap in components based on how much time you have to prep!
- Chicken breast (or cutlets): Buy boneless skinless chicken breast, organic if at all possible. If the chicken is not sold in cutlets, butterfly the chicken before cooking. You can also use purchased cooked chicken.
- Seasonings: Use garlic powder, onion powder, smoked paprika, and grated Parmesan cheese to season the chicken. Substitute regular paprika or omit the Parmesan cheese if desired, but they both add quite a bit of savory nuance to the flavor.
- Croutons: We like using purchased croutons for a Caesar wrap to make prep faster!
- Romaine hearts: Romaine lettuce is the classic leafy green for Caesar salad: its crunch and sweet flavor make the wrap.
- Tomatoes: We like adding cherry tomatoes for another flavor pop and a bit of color inside the wrap.
- Caesar dressing: Our homemade Caesar dressing recipe is next-level. You’ll need mayonnaise, Greek yogurt (optional), garlic, Parmesan cheese, lemon juice, Dijon mustard, Worcestershire sauce or anchovy paste, salt, and pepper. Or, you can buy dressing in a pinch!
- Burrito size tortillas: Make sure the tortillas are at least 10-inch; smaller tortillas do not work.
Tips for making the wrap
Here are a few more tips for making a chicken Caesar wrap at home:
- Decide what components you have time for. The pan seared chicken takes about 5 minutes to prep and 10 minutes to cook. The dressing takes about 10 minutes to mix up. Use purchased components as needed!
- Use these instructions for rolling the wrap. Place in the filling into the center of a tortilla with a 1-inch border. Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. Slice the wrap in half diagonally.
- Try not to overstuff. The quantities in the recipe below provide just enough filling for a 10-inch burrito, but if you find it is overflowing feel free to remove some filling.
Step 1: Pan sear the chicken.
Step 2: While the chicken rests, mix up the dressing.
Step 3: Mix the filling ingredients together, then roll up the wrap.
Variations: change up the protein
This chicken Caesar wrap can be made many different ways with varying proteins! This makes it easy as a meal for eaters of different diets. Here are a few ideas:
- Chickpeas: Make seasoned canned chickpeas for a Chickpea Caesar Wrap. If desired, use vegan Caesar dressing to make it vegan.
- Tofu: Add baked tofu, breaded tofu, or crispy tofu.
- Salmon: Use canned, baked salmon, seared salmon, or smoked salmon.
- Shrimp: Swap in sauteed shrimp.
- Grilled chicken: Use grilled chicken breast instead.
Storing leftovers
Wraps are tricky because they can become soggy over time. So, this chicken Caesar wrap is best eaten immediately.
If you’re making it ahead for as a cold lunch idea or dinner, you can wrap it up in parchment or wax paper for storage and refrigerate until serving for a few hours. But keep in mind, it does become soggy over time. (Do not wrap in plastic, or the wrap becomes very soggy.)
More Caesar salad ideas
There are so many variations on a good Caesar salad! Some of our favorite ideas are our classic chicken Caesar salad, kale Caesar salad, salmon Caesar salad, shrimp Caesar salad, and vegan Caesar salad. Did you know there’s also a Caesar drink?
Dietary notes
For vegan and vegetarian, use canned chickpeas, baked tofu or breaded tofu, and vegan Caesar dressing. For gluten-free, use a gluten-free wrap.
Frequently asked questions
Can I use a different type of lettuce?
Romaine is traditional and we recommend it if at all possible. But you could try kale, spinach, or a spring mix for a variation.
How do I keep the wrap from getting soggy?
Some ideas are to lightly toast the tortilla, and make sure the lettuce is dry. You can also add a layer of hummus or avocado to create a barrier.
How long will the wraps keep in the fridge?
They are best eaten fresh or the day of making.
What can I serve with the wraps?
They go well with a side salad, fruit, or chips.
Chicken Caesar Wrap
Here’s a fun twist on the classic: make it into a portable wrap! This chicken Caesar wrap is great for lunch ideas or easy dinners, with savory chicken, crisp romaine, and a creamy dressing. Plus, you can change up the protein to fit many diets!
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 6
- Category: Main dish
- Method: Stovetop
- Cuisine: American
Ingredients
For the chicken (or substitute cooked chicken / makes 3 cups chopped; see Notes)
- 2 boneless skinless chicken breasts (about 1 to 1 1/2 pounds, organic if possible), butterflied or cutlets
- 1 ¼ teaspoons kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- 2 tablespoons grated Parmesan cheese
- Freshly ground black pepper
- 3 tablespoons olive oil
For each chicken Caesar wrap
- 1 burrito size tortilla (at least 10-inch; smaller tortillas do not work)
- ½ cup chopped chicken
- 1 cup chopped romaine lettuce** (washed and dried thoroughly)
- 2 to 3 tablespoons Caesar Dressing, to taste (homemade or purchased)
- 2 cherry tomatoes (⅛ cup), minced and drained
- ¼ cup croutons
- 1 tablespoon shredded or grated Parmesan cheese
- Fresh ground pepper
Instructions
- Cook the chicken (see Notes): Pat the chicken dry with a paper towel, then slice it in half horizontally (if not already butterflied; see How to Butterfly a Chicken Breast). Sprinkle the chicken on both sides with the kosher salt. Add up to ¼ teaspoon additional salt to ensure chicken is fully seasoned. In a small bowl, garlic powder, onion powder, smoked paprika, grated Parmesan cheese and a few grinds of black pepper. Sprinkle both sides of the chicken with the mixture. Heat the olive oil in a large nonstick or cast iron skillet and over medium high heat. Add the chicken and cook for 3 to 5 minutes per side, until browned on both sides (cook in batches as necessary). When the internal temperature is 165°F, or the center is no longer pink, remove to a platter and rest 5 minutes before slicing into strips or pieces.
- Make the dressing: Make the Caesar dressing (or use purchased).
- Make the wrap: For each wrap, place 1 serving of the cooked chicken in a bowl with the romaine, Caesar dressing, cherry tomatoes, croutons, and Parmesan cheese.
- Place in the filling into the center of a tortilla with a 1-inch border. Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. Slice the wrap in half diagonally.
- Eat immediately. If desired, you can wrap it up in parchment or wax paper for storage and refrigerate until serving for a few hours, but it does become soggy over time. (Do not wrap in plastic, or the wrap becomes soggy.)
Notes
For the chicken, you can substitute purchased chicken or use Grilled Chicken, Pan Seared Chicken, or Baked Chicken Breast.
You can also substitute other types of protein: these seasoned canned chickpeas, baked tofu, canned or seared salmon, or sauteed shrimp.
*Prep time and cook time vary based on whether you use purchased cooked chicken and Caesar dressing.
**Using 1 head romaine, a box of croutons (or 1 recipe homemade croutons), and a pint of cherry tomatoes should cover the 6 servings in this recipe.
For vegan and vegetarian, use canned chickpeas, baked tofu or breaded tofu, and vegan Caesar dressing. For gluten-free, use a gluten-free wrap.
Want to eat more broccoli? Here’s an interesting way to use it: throw it into a smoothie! This magic broccoli smoothie makes nutritious vegetable taste sweet and creamy. You can barely even taste that it’s there!
Of course, there are lots of delicious ways to eat broccoli that we’ll cover below (like this Parmesan broccoli that makes it taste like French fries). But if you want to throw it into a beautifully green smoothie as a healthy breakfast or snack: here’s your best bet!
Ingredients in a broccoli smoothie
This broccoli smoothie combines fruit and yogurt with the green florets to make it taste amazing! Our son sucked this down quickly and immediately demanded more. Of course, there’s no real trick: this smoothie is mostly comprised of fruit like apple, banana and pineapple. (If you want to eat lots of broccoli without the fruit, keep reading for all our ideas.). Here’s what’s in this broccoli smoothie:
- Broccoli: Chop it into small florets and throw it in.
- Apple: We like using green apple for its sweet tart flavor and green color, but any apple will do.
- Banana: Banana is key to getting a creamy texture.
- Frozen pineapple: Frozen pineapple adds just the right frosty texture and sweetness. You can substitute frozen mango if desired!
- Greek yogurt: Greek yogurt is great for smoothies because it loads on the protein, and it also has probiotics that are helpful for digestion and gut health.
Broccoli smoothie variations
Want a bright green smoothie? Or like it super cold and icy? Here are a few variations on this broccoli smoothie:
- Spinach: Add 1 cup baby spinach to make an even darker green smoothie!
- Ice: Add ½ to 1 cup ice for a fluffier, icier smoothie.
- Cinnamon: Spice it up with ¼ teaspoon cinnamon.
- Berries: Love berries? You can use those too. Substitute frozen strawberries or blueberries for the pineapple: keep in mind this will alter the color. It will also make it slightly more tart, so you may want to adjust by adding a little maple syrup as necessary.
Make it dairy free: a few pointers
Like vegan smoothies? You can make this broccoli smoothie vegan by doing the following:
- Omit the Greek yogurt and use almond or oat milk instead of water. Start with ½ cup and increase as necessary to get the right blend and texture. You also may want to add a little ice to make it frothier.
- If desired, add protein via nut butter. Greek yogurt packs on the protein, so you may want to add a nut butter like cashew butter or almond butter.
More ways to make broccoli taste amazing
As we noted above, this broccoli smoothie is a great way to eat a small portion of broccoli that’s covered by fruity flavors. But want to eat a lot of broccoli and make it taste great? Here are our favorite ways:
- This roasted broccoli is a complete revelation that’s as good as French fries, we think.
- This pan fried broccoli or blanched broccoli are great basic recipes for weeknights: crisp tender and full of flavor!
- Both Parmesan broccoli and roasted broccoli and cauliflower step up the standard.
- Or go fresh with broccoli slaw or broccoli salad, or make it into dinner with a broccoli stir fry.
Broccoli nutrition
This green vegetable is one of the healthiest you can eat! This cruciferous vegetable is part of a vegetable family that includes cauliflower, cabbage, Brussels sprouts and kale. Here’s why to throw broccoli into smoothies:
- It’s a great source of fiber. 1 cup of raw broccoli has 2.3 grams of fiber, or about 5 to 10% of your daily need (source).
- It’s very high in Vitamin C. ½ cup has 70% your daily value of Vitamin C (source).
- It’s relatively high in protein for a green vegetable. 1 cup has 3 grams protein (source). That’s a similar level to asparagus and potatoes.
Dietary notes
This broccoli smoothie recipe is vegetarian and gluten-free. For plant-based, dairy-free and vegan, see the notes above.
Magic Broccoli Smoothie
A broccoli smoothie makes eating this nutritious vegetable easy as pie! Blended with fruit and yogurt, it’s a deliciously healthy snack.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 1 large or 2 small smoothies
- Category: Drink
- Method: Blended
- Cuisine: Smoothie
- Diet: Vegetarian
Ingredients
- ½ cup Greek yogurt*
- ½ cup water
- 1 cup chopped small broccoli florets
- 1 large green apple, chopped
- 1 banana (room temperature)
- 1 cup frozen pineapple chunks
Instructions
- Add all ingredients to the blender, adding the liquids first and breaking the banana into pieces. Blend until smooth. Eat immediately or store up to 1 day refrigerated in a covered jar.
Notes
*For a vegan smoothie, you can omit the Greek yogurt. If you’d like a creamy, texture, use almond milk or oat milk instead of water, and add additional water as necessary to get it to blend.
More smoothie recipes
Want more healthy smoothie recipes? There are so many to try:
- Greens & veggies: Kale, Celery, Carrot, Pumpkin, Avocado, Green, Beet or Spinach Smoothie You’ll forget you’re eating all those healthy ingredients. (Go to Veggie Smoothies.)
- Berries: Strawberry, Mixed Berry, Strawberry Blueberry, Fruit, Blueberry, Strawberry Banana, Strawberry Mango, or Blueberry Banana Smoothie Tart and full of sweet fruity flavor!
- Creamy: Yogurt, Coffee, Vanilla Protein, Chia Seed, Chocolate Banana or Peanut Butter Smoothie Lusciously creamy and packed with flavor.
- Fruits: Banana, Peach, Apple, Acai Berry, Watermelon, Orange, Mango Pineapple, Mango Banana, or Pineapple Smoothie Juicy and lightly sweet: perfectly refreshing. (Go to Fruit Smoothies.)
There’s nothing we love more than an over-the-top sandwich: and even better, one that’s pretty simple to put together. So here’s a new favorite for me and Alex: this chicken pesto sandwich!
Why we love this recipe: This sammie masterpiece combines our favorite juicy grilled chicken with grilled ciabatta bread, baby arugula, soft fresh mozzarella cheese, and juicy tomato slices. The best part, of course, is our herbaceous basil pesto. You know when you sink your teeth into a great sandwich and can’t help but exclaim “yum“? That’s this sandwich.
Tip: Want to serve a vegetarian version of this sandwich at the same time? Replace the grilled chicken with grilled portobello mushrooms or grilled eggplant.
Ingredients for a chicken pesto sandwich
A chicken pesto sandwich can be made in many ways: simply combine basil pesto with chicken on bread in any number of combinations! But we like it best as a variation on a Caprese sandwich: with fresh mozzarella and tomato to optimize the color, texture and flavor contrasts. It’s best if you can make this sandwich with homemade basil pesto, but purchased works in a pinch. Here are the ingredients you’ll need:
- Boneless skinless chicken breasts: Look for organic chicken if possible, in cutlets or breasts (and you can butterfly them before cooking).
- Spices & olive oil: A blend of garlic powder, onion powder, smoked paprika, salt and pepper is ideal for grilling for the chicken.
- Ciabatta bread: Ciabatta is a type of Italian bread that is soft and perfect for sandwiches! Avoid a French baguette, which can be tough to bite through. Any other type of artisan bread works: focaccia is especially good.
- Baby arugula: Arugula adds a crunch and peppery flavor. Look for baby arugula (sold in a box or bag): standard arugula sold in bunches is much too spicy.
- Tomato slices: Use only the best, juicy in season tomatoes.
- Basil pesto: Homemade pesto is key to the flavor. In our opinion, the best purchased option is refrigerated fresh pesto, found in the produce section.
Why buy organic chicken? We recommend buying organic since it’s the high-quality meat that is raised sustainably without chemicals. Organic standards require that the chickens have access to the outdoors and cannot be given antibiotics or growth hormones (happy chickens!).
Tips for cooking the chicken
The best chicken pesto sandwich uses grilled chicken, which infuses irresistible smoky notes into the flavor. But if you don’t have a grill, you can also pan fry the chicken! Here are a few notes:
- Butterfly the chicken first. Butterflying chicken is simply cutting it in half horizontally, which helps it to cook more evenly and results in a more juicy, well-seasoned breast.
- For best results, grill the chicken. Make our Grilled Chicken for the best flavor. This involves a 30 minute marinade time and 2 to 4 minutes per side on a grill preheated to high heat.
- Or, pan sear the chicken! You can do the same recipe in a skillet! Go to Pan Seared Chicken Breast.
Homemade vs purchased pesto
This chicken pesto sandwich looks and tastes best with homemade basil pesto. But of course, this isn’t always possible. Here are a few pesto tips:
- Homemade pesto has the best flavor and color. Make a batch of basil pesto if you can. Other options are arugula pesto or kale pesto, which have a slightly spicier flavor, or even sun dried tomato pesto.
- Or try refrigerated fresh pesto, found in the produce section. In our taste tests, we’ve found this type of pesto tends has better flavor than pesto in jars. It’s often sold in tubes.
- Jarred pesto brands can taste bitter; consider adding lemon. Each brand has a different salt and acid level, and some taste very bitter and acidic. Adding a spritz of fresh lemon juice can help to improve the flavor.
Storing leftovers and make ahead tips
This chicken pesto sandwich is great for anytime, from cookouts to picnics to easy dinners. Alex and I were happy to find this sandwich one does hold up well over time, too! But here are a few tips:
- The tomato and mozzarella can make the bread soggy. If you layer the arugula under the mozzarella, it helps so this ingredient doesn’t come in contact with the bread. If you can, add the sliced tomato just before serving, or place the tomato between the chicken and cheese.
- If serving within 2 hours, refrigeration is not needed. Cooked chicken can sit up to 2 hours at room temperature.
- Otherwise, wrap and refrigerate or keep in a cooler until serving. The bread can become tough when refrigerated, so allow the sandwich to come to room temperature before serving.
Dietary notes
This chicken pesto sandwich is gluten-free with gluten-free bread. For dairy free, use vegan pesto and omit the cheese.
For vegetarian, replace the grilled chicken with grilled portobello mushrooms or grilled eggplant.
Frequently asked questions
Can I use a different type of cheese instead of mozzarella?
Absolutely! While mozzarella complements the flavors of the pesto and grilled chicken well, you can substitute it with provolone, fontina, or even burrata for a creamier texture.
What type of bread works best for this sandwich?
Choose a bread that can hold up to the juicy chicken and pesto. Ciabatta, focaccia, or a crusty sourdough bread are all good options. You can also try a gluten-free bread if desired.
What are some other toppings I can add to this sandwich?
Get creative with your toppings! Here are some ideas:
Roasted red peppers
Caramelized onions
Arugula or spinach
Sliced avocado
Balsamic glaze
Can I make this sandwich vegetarian?
Yes! Simply replace the grilled chicken with grilled portobello mushrooms or grilled eggplant slices for a delicious vegetarian option.
Chicken Pesto Sandwich
One of our ultimate sandwiches is this chicken pesto sandwich! It stars grilled chicken breast topped with herby basil pesto, fresh mozzarella, and ripe tomatoes, all nestled between two slices of crusty bread.
- Prep Time: 10 minutes
- Marinating Time: 30 minutes
- Cook Time: 4 to 8 minutes
- Total Time: 0 hours
- Yield: 2
- Category: Main dish
- Method: Grilled
- Cuisine: Chicken
Ingredients
- 2 boneless skinless chicken breasts (about 1 pound, organic if possible), butterflied or cutlets
- ½ tablespoon olive oil, plus more for drizzling
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- 1 teaspoon kosher salt
- Freshly ground black pepper
- 4 slices ciabatta bread (or focaccia bread, or another artisan style bread)
- 1 cup baby arugula
- 2 tomato slices
- 2 tablespoons fresh basil pesto
- 4 oz fresh mozzarella, thinly sliced
Instructions
- Pat the chicken dry with a paper towel. If not already butterflied, place your hand over the top of each chicken breast. Use a sharp knife to carefully slice the breast horizontally, leaving the edge intact so it can open up like a book (or butterfly!). Unfold the breast like a book, then cut along the fold to separate the two halves.
- Add the chicken to a container and add the olive oil, garlic powder, onion powder, smoked paprika, kosher salt, and a few grinds of black pepper. Mix with your hands until evenly coated. Cover and marinate in the refrigerator for 30 minutes (or up to 24 hours).
- Preheat a grill to high heat (450 to 550°F)*. Drizzle a bit of olive oil on the ciabatta bread.
- Grill the chicken breasts until grill marks appear and it releases from the grates, 2 to 4 minutes. Flip and cook until no longer pink in the center and the internal temperature is 165°F, 2 to 4 minutes. Remove to a platter and cover with foil. Allow to rest for 5 minutes for maximum juiciness.
- Grill the ciabatta until lightly browned, 1 to 2 minutes per side.
- Place the arugula in a bowl and mix with a small drizzle of olive oil and a pinch of kosher salt. To make the sandwich, on one slice of bread layer arugula, fresh mozzarella cheese, grilled chicken, pesto, and sliced tomato (seasoned with 2 pinches of salt). Top with the remaining bread slice and enjoy.
Notes
*You can also pan fry the chicken by cooking it in a skillet with olive oil over medium high heat for 2 to 4 minutes per side (skip the marinading time).
More sandwich recipes you’ll love
This chicken pesto sandwich is one of our favorite summer dinner recipes! It works for either lunch or dinner, making it super versatile for meals throughout the week. Here are a few more sandwich recipes you might enjoy:
- Make our favorite Falafel Sandwich, or a Caprese Sandwich or Pesto Grilled Cheese.
- Try a Salmon Sandwich, Smoked Salmon Sandwich, or Shrimp Rolls.
- Go for classic Fried Egg Sandwich, Tuna Salad Sandwich, Tuna Melt, or Egg Salad Sandwich.
Why is finding healthy and easy lunch recipes so hard? Alex and I like to eat extremely simple at breakfast and lunch, so we can spend most of our time and energy on dinner. Here’s one of our favorite easy lunch tricks ever: this chickpea salad sandwich!
It’s basically a vegetarian chicken salad sandwich, or a chickpea tuna salad. Made with smashed chickpeas, crunchy veggies, and a creamy dressing, it’s so tasty that it’s become one of our most popular chickpea recipes ever! Our kids are huge fans: they try to sneak bites while we’re making it!
How to make a chickpea salad sandwich (basic steps)
This chickpea salad sandwich is truly easy to make—and we’re not just saying that! It takes just 10 minutes to whip up the chickpea salad and throw it onto a sandwich. Here are the basic steps, or jump to the recipe below.
Step 1: Thinly slice the celery and green onions.
Step 2: Make smashed chickpeas by mashing them down with a fork. Add the vegetables, mayonnaise, lemon juice, and celery seed.
Step 3: Layer it onto bread, and you’ve got a hearty vegetarian sandwich. We like to spread the bread with mayo or hummus for even more flavor.
Canned vs cooked chickpeas
You can use either canned or cooked chickpeas for this chickpea salad sandwich. Our preference is canned, but both work. You can make Instant pot chickpeas or cook them in a Dutch oven (go to How to Cook Dried Beans). Here are a few notes on the differences between canned vs cooked:
- Canned chickpeas have a bit of salt added, so add a few pinches of kosher salt if you’re using cooked chickpeas.
- The texture of cooked chickpeas can be slightly drier than canned, so you may have to add a bit more mayonnaise to the chickpea salad. Because of this, we prefer making it with canned chickpeas.
Toppings for a chickpea salad sandwich
We like to keep the toppings pretty minimal for this chickpea tuna sandwich. A fun trick is spreading hummus onto the bread slices before assembling the sandwich. We happened to have it on hand and it made the sandwich even more delicious! We also like adding leafy greens as another texture contrast.
If you’re up it, try making homemade bread like Sourdough Bread or Easy Dutch Oven Bread for this sandwich! Here are a few more topping ideas that might be fun to get your wheels turning:
- Pickled red onions
- Shredded carrots
- Sprouts or microgreens
- Fresh tomatoes
- Spicy mayo
- Potato chips (if you’re into the crunchy sandwich type of thing)
- Pickles
More easy lunch recipes
This chickpea salad sandwich is so easy, it’s perfect for quick lunches and for beginner cooks, picnics, and even as a fast and easy dinner idea! Here are a few more easy lunch recipes:
- Try 15 Sandwich Recipes That Aren’t Boring.
- Go for Easy Veggie Wraps or Quick Hummus Bowls.
- Mix up 30 Vegetarian Lunch Ideas.
- Try our top Easy Vegan Recipes.
Dietary notes
This chickpea salad sandwich recipe is vegetarian, vegan (with vegan mayo or cashew cream), plant based, and dairy free.
Frequently asked questions
What is a chickpea salad sandwich?
A chickpea salad sandwich is a vegetarian alternative to traditional chicken or tuna salad sandwiches. It features mashed or chopped chickpeas combined with mayonnaise (vegan or regular), celery, onion, herbs, spices, and other flavorful additions.
What are some variations on the classic chickpea salad sandwich?
There are endless possibilities for customizing your chickpea salad sandwich! Here are a few ideas:
Add chopped pickles, relish, or capers for a tangy twist.
Incorporate chopped apples, grapes, or dried cranberries for a touch of sweetness.
Spice things up with curry powder, cumin, or smoked paprika.
Use different herbs like dill, parsley, or cilantro.
Add chopped nuts or seeds for crunch.
Chickpea Salad Sandwich
Looking for healthy and easy lunch recipes? This delicious chickpea salad sandwich features a vegan tuna salad using chickpeas!
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 sandwiches
- Category: Main Dish
- Method: Mixed
- Cuisine: American
Ingredients
- 15 ounce can chickpeas or (1 ½ cups chickpeas cooked from dry*)
- 1 rib celery
- 3 green onions
- 1 to 2 tablespoons mayonnaise, vegan mayonnaise, or cashew cream
- 1 tablespoon lemon juice
- 1 teaspoon celery seed
- Kosher salt & fresh ground pepper
- 4 slices bread (try our Homemade Bread)
- Lettuce, spring green mix, or sprouts
- Hummus, optional
Instructions
- Thinly slice the celery (if it’s a large rib, cut in half lengthwise first). Thinly slice the green onions.
- Drain and rinse the chickpeas. In a medium bowl, smash the chickpeas with a fork.
- Combine the chickpeas with the chopped celery and green onions, mayonnaise, lemon juice, and celery seed. Add about ¼ to ½ teaspoon kosher salt, depending on your chickpea brand and taste preferences, and fresh ground pepper to taste. Taste and salt until the flavor pops! If the salad is dry, add more mayonnaise (cooked chickpeas have a drier texture than canned).
- Assemble the chickpea salad sandwich: If desired, spread the bread with hummus (this amps it up a bit but not required). Top the sandwich with lettuce or greens and chickpea spread. The chickpea spread stores for up to 3 days refrigerated.
Notes
*If using cooked chickpeas, remember that canned chickpeas have a bit of salt added, so you’ll want to flavor with a few pinches of kosher salt before using. Also the texture of chickpeas cooked at home can be drier than canned, so you may have to add a bit more mayonnaise. Because of this, we prefer making this chickpea salad with canned chickpeas, but we’ve absolutely made it with cooked chickpeas too! Here’s How to Make Chickpeas or our Instant Pot chickpeas: we make them all the time.
The other day I came across the idea of avocado egg salad, where avocado stands in for mayonnaise in the traditional version of the popular lunch recipe. Often I’m wary of this kind of swap that promises to be “even better than the real thing.” But turns out, avocado egg salad really does taste even better than the real thing, in this cookbook author‘s opinion! (In fact, maybe I’ll put it in a future book.)
The avocado makes a creamy green sauce for the chopped eggs. Mix it with fresh chives and the zing of Dijon mustard, and it’s an absolute delight of a lunch idea or easy snack. Even our kiddos love it, which is a big win over here!
Jump to the recipe—now.
Why make avocado egg salad?
This vibrant twist on the classic ditches the mayo in favor of the heart-healthy fats of avocado, creating a spread that’s full of both flavor and nutrition. Now, Alex and I are not anti mayonnaise (in fact, it’s one of our favorite ingredients for adding flavor to dishes). But it’s always nice to have a whole fruit or vegetable stand in when you can, plus you get all those benefits of avocados like healthy fats and antioxidants (per Healthline).
The whole thing comes together in just minutes, making it a great protein-packed option for busy weekdays, post-workout snacks, or a light weekend lunch! This avocado egg salad is a great option for you if you’re in one of three scenarios:
- you have an avocado ripening on the counter
- you have hard boiled eggs on hand
- you’re simply looking for a fun protein packed snack or lunch idea.
Tip: You can also use this same substitution concept to make avocado tuna salad.
The 5 ingredients you need for this easy lunch!
This spin I created on avocado egg salad uses only 5 ingredients, plus salt. You can customize the flavor with other add-ins, and varying up the fresh herbs is especially nice! Here’s what you’ll need for the base recipe:
- Avocado: Use a very ripe avocado for this recipe for the perfect flavor and texture. An underripe avocado can add a bitter flavor to the salad.
- Hard boiled eggs: Boil the eggs using this hard boiled eggs master method, or make them in a steamer or Instant Pot.
- Shallot: Minced shallot adds a delicate savory oniony flavor that’s essential to this recipe. As a substitute, you could use minced red onion. Just make sure to soak the onion in cold water for 5 to 10 minutes, then drain it in order to mellow its sharp flavor.
- Chives: Chives add another hit of freshness and oniony flavor. As a substitute, you could try minced fresh parsley or basil.
- Dijon mustard: Dijon mustard is key to adding a bright, tangy flavor without needing to buy a fresh lemon. It’s a flavor secret in many of our recipes!
Pro tip: Avocados can be tricky to pit safely. Here’s a video and step-by-step tutorial on how to cut an avocado.
Our top 3 tips for hard boiled eggs
You’re probably a pro when it comes to hard boiled eggs, but they can be finicky! We’ve picked up a few tricks along the way when it comes to boiling eggs. Or use purchased hard boiled eggs in a pinch! These days, it’s easy to find hard boiled eggs in the refrigerated section at your local grocery. Here are a few tips for boiling eggs:
- Older eggs peel easier than fresh eggs. A dozen that’s been in the refrigerator for about 1 week are the best to use for hard boiling.
- As soon as the water comes to a boil, turn off the heat! The eggs should sit in the hot water for 15 minutes to let them cook fully through.
- To peel, gently tap the larger end of the egg so that the shell crushes. The bottom end of the egg has an air bubble, which makes it easier to crush the shell. Then start to peel off the shell.
- Store hard boiled eggs in the refrigerator for up to 1 week in a sealed container. Keeping the eggs in their shell keeps them the freshest, so do this if you’re storing them for making into salad later.
Fresh herbs or lemon make a fun variation
There are loads of flavors that you can add to avocado egg salad to punch it up. Fresh basil or dill is perfect in an egg salad; we’re partial to dill in just about anything! Or use cilantro for another herby spin.
You can also add a spritz of lemon juice to this recipe, which helps keep the flavors green over time. Or, mix in a little of your favorite seasoning blend, from Old Bay to Everything Bagel seasoning.
How to serve avocado egg salad
This avocado egg salad is tasty right out of the bowl (we usually can’t stop sneaking bites!). Don’t think it has to be served just as a sandwich: there are many creative ideas to make this into a delicious lunch, weeknight dinner, or simple snack. Try it:
- On a sandwich
- On toast
- Served over greens
- In lettuce wraps (see the tips here for types of lettuce that work as wraps)
- In a wrap
- With crackers (wheat-based or gluten-free)
Storing leftovers and make ahead tips
This salad tastes best when it is freshly made, which is why we customized the recipe below to make 2 servings (double it for more using the 2x button).
You can refrigerate for up to 3 days. If storing, you may want to add a squeeze of lemon juice to preserve the green color of the avocado. Without it, the green color of the avocado does dull: it still tastes great, it just doesn’t look as appetizing!
Dietary notes
This avocado egg salad recipe is vegetarian, gluten-free, and dairy-free.
A few more of our favorite avocado recipes
Avocado toast, fries, dip: you name it! There are so many things we love to make with this healthy fruit. Here are a few of our top ideas:
Avocado Egg Salad
This creamy avocado egg salad is packed with healthy fats and fresh flavor! It’s the perfect lunch idea or protein-packed snack that’s ready in minutes.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: 2
- Category: Lunch
- Method: No Cook
- Cuisine: Lunch
- Diet: Vegetarian
Ingredients
- 1 ripe avocado
- 4 hardboiled eggs, chopped
- 2 tablespoon minced shallot
- 1 tablespoon chopped chives
- ½ tablespoon Dijon mustard
- ½ teaspoon kosher salt
Instructions
- Pit the avocado, then remove it from the peel. Place it in a medium bowl and mash it.
- Chop the hardboiled eggs, shallot, and chives and add them to the bowl.
- Add the Dijon mustard and salt and stir to combine. Taste and adjust seasonings as desired. Enjoy on toast, a sandwich, or in lettuce wraps. This salad tastes best freshly made, or refrigerate for up to 3 days; if storing, you may want to add a squeeze of lemon juice to preserve the green color of the avocado.
Here’s a cozy, creamy soup that works in nearly any season: try Tomato Bisque! This vibrant puree melds bright tomatoes, garlic and aromatic vegetables with a touch of cream for a rich, silky body. It’s pure and simple, perfect with a hunk of crusty no knead bread or a grilled cheese sandwich. Here’s how to make a simple tomato bisque!
Ingredients in tomato bisque
A bisque is a creamy pureed soup that’s French in origin. A traditional bisque uses ground seafood shells as a thickener, like ground lobster or shrimp shells, and heavy cream to add richness. There are also vegetable-based bisques that are blended and thickened with cream, like butternut squash, red pepper or tomato.
While it sounds fancy, a tomato bisque is simple to make: it’s essentially a French-style creamy tomato soup. Here are the ingredients you’ll need:
- Butter or olive oil
- Yellow onion
- Carrot
- Celery
- Garlic
- White wine vinegar (or white wine)
- Fire roasted diced tomatoes (or San Marzano or best quality tomatoes)
- Vegetable or chicken broth
- Sugar and salt
- Heavy cream
Use fire roasted or best quality tomatoes
The key to this tomato bisque recipe? The quality of the tomatoes. Low quality canned tomatoes have a bitter, flat flavor that can’t be compensated with extra seasoning. If you can find fire roasted tomatoes, they have a pure, developed flavor with less simmering time. Here are a few notes on finding best quality tomatoes:
- Fire roasted tomatoes are a type of canned tomato that’s cooked over an open flame before canning. It makes the flavor beautifully sweet out of the can, instead of acidic like many canned tomato varieties.
- Where to get them? This type of tomato is easy to find in grocery stores in the US; they’re sold by several brands (Muir Glen is a favorite brand of ours). Look for fire roasted tomatoes in the canned tomatoes section.
- What if you can’t find them? Substitute the best quality canned tomatoes you can find and increase the simmer time by 10 minutes. Add 1 teaspoon of sugar if the flavor still seems bitter.
Tips for tomato bisque
This tomato bisque recipe is simple to make: you’ll sauté the vegetables, add tomatoes and broth and simmer, then puree the soup and add cream. Here are a few pointers:
- Sauté the vegetables until tender. It’s important to make sure the vegetables are tender before adding the tomatoes so they’re not crunchy in the final soup.
- A standard blender works best (vs a stick blender). We used to love the convenience of an immersion blender (aka stick blender), but it doesn’t get the soup nearly as creamy of a texture.
- Don’t skimp on the cream. The cream brings a rich, thicker texture and a luxurious mouthfeel. It’s absolutely essential!
Ways to serve it
Pureed soups like tomato bisque are delicious: but they’re not a meal in themselves! You’ll need to add some protein to make a filling meal. Here are a few ideas:
- Make a grilled cheese like gourmet grilled cheese, grilled cheese in the oven or pesto grilled cheese.
- Add bread and cheese like an artisan bread or no-knead loaf
- Add a salad like goat cheese salad, kale salad, apple salad, or chopped salad
- Opt for crackers and cheese like homemade crackers or almond crackers.
- Corn bread: Try classic corn muffins or skillet cornbread
More soup recipes
Love cozy soups? Here are a few more great soup recipes to try?
- Make Creamy Spinach Soup, Creamy Celery Soup or Simple Carrot Soup
- Opt for Potato Leek Soup
- Make 15 Healthy Soup Recipes Everyone Will Love
- Go for Easy Cabbage Soup
This tomato bisque recipe is…
Vegetarian and gluten-free.
PrintTomato Bisque
This tomato bisque recipe is tangy and creamy! This classic soup makes a tasty lunch paired with bread or grilled cheese.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4
- Category: Soup
- Method: Stoveop
- Cuisine: French
- Diet: Vegetarian
Ingredients
- 3 tablespoons salted butter or olive oil
- 1 medium yellow onion, finely diced
- 1 carrot, peeled and finely diced
- 1 stalk celery, finely chopped
- 4 garlic cloves, finely minced
- 1 tablespoon white wine vinegar**
- 28-ounce can fire roasted diced tomatoes*
- 1 quart vegetable broth or chicken broth
- ½ tablespoon sugar
- 1 teaspoon kosher salt
- ⅓ cup heavy cream
Instructions
- In a medium pot, heat the butter or olive oil over medium heat. Add the onion, carrot and celery and sauté for about 6 to 8 minutes, until the onions are tender and translucent. Add the garlic and cook for 30 seconds until fragrant. Add the white wine vinegar and cook until evaporated.
- Add the tomatoes, vegetable broth and salt and bring to a steady simmer. Simmer for 15 minutes. Carefully transfer to a blender using a ladle, then blend until creamy (or an immersion blender). Stir in the cream.
- Serve immediately, garnished with a drizzle of olive oil or cream and chopped or thinly sliced basil. Leftovers store refrigerated for up to 4 days or frozen for 3 months.
Notes
*If you can’t find fire roasted tomatoes, use the best quality tomatoes you can find (San Marzanos are also a flavorful variety). Simmer for an additional 10 minutes, then taste and add a teaspoon or so of sugar if the flavor tastes bitter.
**If you have it on hand, substitute ¼ cup white wine and cook until all of the wine evaporates.
Yes, we’ve cracked the code to the best egg salad recipe! You might not think you need a recipe for egg salad. (And you don’t.) But for the best flavor that works ever time, here’s one you can bookmark and make on repeat! It’s ultra creamy and savory, with just the right balance of fresh herbs with savory Dijon and mayo. Layer it between bread slices and it’s absolutely heavenly! Here are the tricks to a killer egg salad.
The trick to egg salad
Here’s a secret to making the best egg salad: up the creaminess factor by using both Greek yogurt and mayonnaise! We also use this trick in our Tuna Salad Sandwich and our fan favorite Homemade Ranch Dressing. Here’s why it works:
- Mayo lends a savory richness, but using all mayo can taste heavy.
- Greek yogurt keeps light and healthy, and adds a tangy, fresh flavor.
Don’t have Greek yogurt on hand, or don’t want to use it? No problem: you can substitute all mayonnaise like a traditional egg salad recipe.
Ingredients for egg salad
Egg salad is one of those recipes like potato salad and tuna salad: everyone has their own spin! There are thousands of variations on this classic recipe: with pickles, with avocado, with chives, and so forth. In our recipe testing, here’s what we found to be the essential ingredients for a classic egg salad recipe:
- Eggs
- Mayonnaise
- Greek yogurt (or more mayonnaise)
- Dijon mustard
- Green onion
- Fresh dill or basil (optional, but recommended)
That’s it! The Dijon mustard works with the Greek yogurt and mayo to bring in a tangy, savory flavor. There’s no need for lemon juice in this salad: the mustard adds enough of a bright pop!
How to make hard boiled eggs
All you need for a great egg salad is a batch of hard boiled eggs. There are a few methods for boiling eggs, and we’re partial to the straightforward stovetop method. However, they work well in a pressure cooker and steamed, too! Here are a few options:
- Stovetop: Make Hard Boiled Eggs by placing the eggs in a pot and covering with 1-inch of water. Bring the water to a boil. Once boiling, remove from the heat, cover and allow to sit for 15 minutes. Then place the eggs in ice water and allow to cool completely.
- Steamer Basket: These Steamed Hard Boiled Eggs is fast and easy, and makes the eggs easy to peel.
- Pressure Cooker: Go to Instant Pot Hard Boiled Eggs for this simple, hands-off method.
Fresh dill or basil make 2 variations!
The fresh herbs in this egg salad take it over the top! You only need a little and it goes a long way. If you don’t have access to fresh herbs you can leave them out, but we highly recommend it for the herby, irresistible flavor they add. Here are the two options:
- Fresh dill: This gives a classic egg salad flavor, like something you’d get at a gourmet deli!
- Fresh basil: Add basil and it makes a peppery, Italian-inspired vibe. We’re huge fans of using basil to vary up this salad.
How long can you store egg salad?
Egg salad lasts for 3 to 5 days in the refrigerator. Here’s the thing: the flavors can dull after refrigeration. Egg salad is best served fresh. When you serve leftovers, let it come to room temperature and take a taste. Add a pinch of salt and another squeeze of Dijon mustard to taste to revive the flavors.
Ways to serve egg salad (including gluten-free)
There are lots of ways to serve egg salad outside of a simple sandwich…some you might not have thought of! It makes for a healthy lunch idea or a fast and easy dinner. Here are some of our favorites:
- Sandwich: Classic. Try No Knead Bread or Homemade Bread if you’re up for the homemade bread challenge.
- Lettuce Wrap: Serve it rolled up into butter lettuce leaves (gluten-free).
- In an Avocado: Stuff it in an avocado and you’ve got a tasty gluten-free lunch.
- Wrap: Roll it up in a tortilla or spinach wrap.
- Crackers: Try Almond Crackers (gluten-free) or Homemade Crackers.
- Croissants: Croissants make a fancy finger sandwich for a nice brunch, bridal shower, or baby shower.
- Over Greens: Serve it as a salad itself! Add some sliced tomatoes or other veggies for color.
This egg salad recipe is…
Vegetarian and gluten-free.
PrintClassic Egg Salad
Here’s how to make the best egg salad! It’s creamy and full of bold flavor, with the perfect ratio of ingredients. Bookmark this one!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4
- Category: Main Dish
- Method: Boiled
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 8 eggs
- 1 green onion
- 2 tablespoons chopped fresh dill or basil (or substitute ½ teaspoon dried dill)
- 2 tablespoons mayonnaise
- ¼ cup Greek yogurt (or additional mayo)
- 1 tablespoon Dijon mustard
- 1/4 to 1/2 teaspoon kosher salt*
- Black pepper
Instructions
- Hard boil the eggs, according to Perfect Hard Boiled Eggs, Steamed Hard Boiled Eggs or Instant Pot Hard Boiled Eggs.
- When the eggs are cooked and cooled, peel them and chop them roughly.
- Thinly slice the green onions. Chop the fresh dill or basil.
- In a bowl, stir together all ingredients. Taste and adjust seasonings as desired. Tastes best freshly made, or refrigerate for up to 3 to 5 days; after refrigerating taste and add a little salt and/or mustard to refresh the flavors.
Notes
*If using all mayonnaise and no Greek yogurt, start with ¼ teaspoon kosher salt or less, then add more to taste.
More egg recipes
There are so many ways to use hard boiled eggs! Here are some of our favorites:
- Easy Deviled Eggs Classic and taste amazing! They use both Greek yogurt and mayo to make the perfect flavor.
- Tuna Salad with Egg Creamy and savory, this protein-packed sandwich is perfect as an easy lunch or dinner idea.
- Nicoise Salad This French main dish salad is legendary: for good reason! It’s protein-packed, doused in zingy dressing, and makes a stunning lunch or dinner…glass of wine optional.
- Grilled Cheese with Boiled Egg This grilled cheese has a unique filling: hard boiled eggs and smoky cheese!
Need a quick and easy lunch idea? Try this Salmon Salad Sandwich, a spin on the classic tuna version! It’s irresistibly creamy and savory, and comes together in minutes. Spread it on bread for a quick lunch, or try it on a croissant for brunch. Either way, it’s hard to resist this hearty sandwich that requires no cooking at all. Ready to get cooking?
Ingredients for a salmon salad sandwich
Salmon makes the ideal spinoff on the classic tuna salad, which was invented in the early 1900’s as a way to use up leftovers. Canned salmon is much cheaper than fresh, and it’s a fun way to mix up the classic recipe. Or, salmon salad is perfect for using leftover salmon you have on hand from last night’s dinner. Here’s what you’ll need to make a salmon salad sandwich:
- Canned salmon or cooked salmon
- Celery
- Red onion
- Dill pickle
- Capers
- Greek yogurt or plain yogurt (optional)
- Mayonnaise
- Dijon mustard
- Salt and pepper
Yogurts makes a creamy sauce (or sub mayo)
The secret to the texture in this salmon salad sandwich? Greek yogurt! Using yogurt in combination with mayo makes the salmon salad ultra creamy while keeping the calories low. It also makes the flavor fresh instead of heavy!
You can also use plain yogurt as a stand-in for Greek. Mayo and yogurt work perfectly together to create creamy sauces: we also use this trick in our classic Tuna Salad, Healthy Ranch Dressing, and more.
Don’t have yogurt or dairy-free salmon sandwich? Skip the yogurt and use 3 tablespoons mayonnaise total.
Ways to serve a salmon salad sandwich
You can slap salmon salad onto any old bread. But to make a killer salmon salad sandwich, quality bread is key! Use artisan-style bread for a top quality result. Keep in mind you can also serve salmon salad over greens as an alterative or a gluten-free option. Here are a few ideas for making this sandwich shine:
- Artisan bread
- Sourdough bread
- Croissant (perfect for brunch!)
- Focaccia bread
- Ciabatta bread
- Pretzel rolls or buns
- Artisan sandwich buns
- Wraps
Sandwich mix-ins and topping ideas
The other way to innovate on a sandwich is the topping ideas! We like keeping this salmon salad sandwich simple with lettuce and a tomato slice, if we have one on hand. Want to get fancier? Add one of these toppings or mix-ins to your sandwich:
- 2 tablespoons chopped fresh dill or basil
- 1 tablespoon grated or shredded Parmesan cheese
- Lettuce or baby arugula
- Microgreens
- Shredded carrots
- Sliced tomato
- Mayonnaise or mustard spread on the bread
- Pickled red onions
- Pickles
- Avocado slices
And that’s it! Let us know how you decide to build or customize this sandwich. We hope it becomes a lunch standby like it has for us!
More salmon recipes
Got more cans? Here are a few more canned salmon recipes and leftover salmon recipes you might enjoy:
- Make tasty Salmon Salad
- Go for easy Salmon Cakes or Salmon Croquettes
- Throw it onto a Salmon Caesar Salad
- Make Salmon Burgers
Want more with fresh salmon? Go to our top 35 Easy Salmon Recipes.
This salmon salad sandwich recipe is…
Pescatarian. For dairy-free, use mayo instead of Greek yogurt.
Salmon Salad Sandwich
A salmon salad sandwich is a quick and easy lunch idea! Creamy and savory, it’s a tasty spin on the classic tuna.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 sandwiches
- Category: Main dish
- Method: No cook
- Cuisine: American
Ingredients
- 1 celery rib, finely chopped
- 2 tablespoons finely chopped red onion
- 1 dill pickle, finely chopped (¼ cup)
- 1 5-ounce can salmon (2/3 cup cooked flaked salmon)
- 1 tablespoon capers, drained
- 1 tablespoon mayonnaise*
- ¼ cup Greek yogurt or plain yogurt*
- 1 tablespoon Dijon mustard
- ¼ teaspoon kosher salt
- Fresh ground black pepper
- 4 slices bread
- Lettuce leaves, tomato, etc: for garnish
Instructions
- Prep the celery, red onion and dill pickle as noted above.
- Drain the salmon and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, Greek yogurt, mayonnaise, Dijon mustard, and kosher salt and stir to combine. Taste and add more salt if desired.
- If desired, spread the bread with mayonnaise. Add lettuce or other sandwich toppings. Spread the salmon salad onto one half of the bread and top with the other slice of bread.
Notes
*If desired, skip the yogurt and use 3 total tablespoons mayonnaise: add more to taste if desired.
Want some inspiration for eating your leafy greens? Try this creamy spinach soup! This beautiful green puree is packed with savory flavor and has a rich, creamy mouthfeel. Each spoonful is a delight! It’s perfect for parties like the first course of a meal: or pair it with grilled cheese for a satisfying lunch or dinner. It’s ideal if you have a big bag of spinach to use up: spinach soup to the rescue!
Ingredients in spinach soup
This spinach soup recipe is flavored with a few other soup-staple ingredients. Most importantly, yellow potatoes help to thicken the creamy body (otherwise it turns out much too thin). Add just a splash of heavy cream at the end for richness, and it makes a luxurious soup that tastes restaurant quality. Here are the ingredients you need:
- Spinach
- Yellow onion
- Celery
- Garlic
- Yellow potatoes
- Vegetable broth
- Butter
- Rosemary
- Salt
- Heavy cream
- Lemon juice
Baby spinach vs standard spinach
You can use either baby spinach (sold in boxes or bags) or standard spinach (sold in bunches) for this recipe. You’ll want 12 ounces of spinach leaves, which is easiest to find here in the US with a large box of baby spinach.
If you’re using bunches of standard spinach, we’d suggest using about 1 pound with stems. Chop the leaves and measure out 12 cups. It’s a great way to use up a load of leafy greens!
Tips for the process
This spinach soup recipe is straightforward and simple: sauté the aromatic vegetables, add the remaining ingredients and simmer, then puree in a blender until smooth. Here are a few pointers:
- Use a standard blender, not an immersion blender. Typically we like placing an immersion blender (stick blender) right into a pot of soup and blending away. But with this soup, the stick blender doesn’t get it creamy enough. Transfer it carefully to a standard blender, using a 2 cup glass measuring cup. Be careful because the soup is very hot!
- Don’t be tempted to light up on cream. Stirring in heavy cream at the end gives just the right rich body to this soup. Don’t be tempted to use milk: while it works, it’s not nearly as tasty!
Ways to serve spinach soup
There are lots of hearty soups you can as a meal, but this spinach soup recipe isn’t filling enough to eat on its own. It doesn’t have any sources of protein, which is by design! It’s a pureed soup that’s great as a first course or paired with other items to make a meal. Here are a few ideas for how to serve it:
- Serve as a first course
- Use it for holiday entertaining like for a brunch, Christmas, Easter, or other holidays
- Add a gourmet grilled cheese or a fancy quesadilla to round out the meal
- Add a hearty salad like Apple Salad or Pear Salad with Pecans
More spinach recipes
This spinach soup is a great way to use this leafy green: but there are so many more fun ways! Here are some of our top spinach recipes to try:
- Make it into a meal with Creamy Spinach Pasta
- Go for everyone’s favorite Spinach Artichoke Dip
- Try other soups with spinach, Spinach Tortellini Soup or Tofu Soup with Spinach
- Turn it into a stellar side dish with Spinach Rice with Feta
- Blend up Best Spinach Smoothie or make a Perfect Spinach Salad
This spinach soup recipe is…
Vegetarian and gluten-free.
PrintCreamy Spinach Soup
Try this spinach soup recipe for the creamiest, dreamiest green puree! It’s packed with irresistible flavor.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4
- Category: Soup
- Method: Stovetop
- Cuisine: Soup
- Diet: Vegetarian
Ingredients
- 3 tablespoons butter (or olive oil)
- 1/2 medium yellow onion, finely chopped
- 2 large celery ribs, thinly sliced
- 3 garlic cloves, minced
- 2 medium yellow potatoes, peeled and small diced (12 ounces)
- 4 cups vegetable broth
- ¼ teaspoon dried rosemary
- ¾ teaspoon kosher salt
- 12 ounces (12 cups) baby spinach (or 12 cups chopped standard spinach*)
- 2 tablespoons heavy cream, plus more to garnish
- 2 teaspoons lemon juice
Instructions
- In a large pot, melt the butter over medium heat. Add the onion, celery and garlic and cook, stirring occasionally, for 5 minutes until the onions are transparent.
- Add the chopped potato, vegetable broth, rosemary, and kosher salt and bring to a simmer. Simmer for 10 minutes until the potatoes are tender. Add the spinach and simmer 5 minutes more until the spinach is wilted and the potatoes are very tender.
- Carefully transfer the hot soup to a blender using a ladle. Blend until creamy and pureed. Add the heavy cream and pulse to combine. Taste and add 1 to 2 more pinches salt. Serve warm, garnished with a drizzle of cream.
Notes
*You’ll want 12 ounces of spinach leaves, which is typically easy to find in a large box. If you’re using bunches of standard spinach, we’d suggest buying about 1 pound with stems. Chop the leaves and measure out 12 cups.
Tuna might be underrated, but it’s a big win in our book! A cheap protein that requires no cooking and is pantry stable for years? Sign us up. This tuna wrap recipe is a fun, tasty way to mix up your lunch routine: no cooking required. It’s bursting with flavor, featuring a zingy tuna salad filling and fresh, crunchy veggies. Roll it all up in a tortilla and you’re ready for an easy healthy lunch or a simple, no-cook dinner. Here’s what you’ll need for a killer tuna wrap!
Ingredients in this tuna wrap recipe
Everyone does a tuna wrap differently. Ours is a spin on our classic tuna salad filling, paired with crunchy veggies and rolled up in a wrap. Keep in mind: you’ll need good creamy tuna salad for this one: we tried it with our Mediterranean tuna salad and it soaked through the wrap. Mix up the tuna salad filling, then add your favorite crunchy veg! Here’s what you’ll need:
- White meat tuna
- Celery
- Green onion
- Dill pickles
- Mayonnaise
- Dijon mustard
- Dried dill and salt
- Parmesan cheese
- Romaine lettuce
- Red cabbage
- Red pepper
- 10-inch burrito style wraps
Tips for buying canned tuna
Canned tuna has gotten somewhat of a bad rap over the years, but there’s lots that’s good about this healthy fish! Here are a few things to note when you’re shopping for tuna:
- Look for light tuna caught by pole and line fishing, which is the most sustainable choice. Light tuna that comes from skipjack has the lowest mercury levels of all types of tuna. (Read more here.)
- Buy BPA free cans. Look for cans that are BPA free. Alternatively, some tuna is now sold in BPA free pouches.
- Oil packed or water packed work. Some canned tuna comes packed in oil, whereas others are packed with water. Either works, but drain the can before using.
Important: use burrito sized wraps!
Another important thing for this tuna wrap recipe: use burrito-sized tortillas that are at least 10-inches in diameter. Wraps that are smaller are very difficult to roll and don’t fit much filling. They don’t have as nice of a look as with the large tortilla.
Also, this recipe tastes best with a flour tortilla! You can use a low carb or gluten-free wrap, but some of these types of wraps don’t have satisfying flavor. Only use it if you have a brand you love (feel free to let us know suggestions in the comments below!).
Tuna wrap variations
There are lots of ways to vary this tuna wrap recipe! Use your favorite tuna salad recipe, or add different veggies to the mix. Here are a few more ideas we love:
- Add a spread to the tortilla, like flavored cream cheese, goat cheese or other spreads
- Use a different tuna salad recipe, like Avocado Tuna Salad (just make sure it’s creamy and not watery; use a slotted spoon for serving)
- Add pickled vegetables like pickled onions, pickled peppers or pickled jalapenos
Tuna wrap storage and make ahead info
Another important thing to know about tuna wraps is storage instructions. Here’s what to know:
- Tuna wraps can make the tortillas soggy over time. For this reason, we recommend making it only up to 8 hours in advance.
- Wrap the tuna wrap in parchment paper or wax paper for storage. Do not store them in plastic! It retains moisture and causes the wraps to become soggy.
- Another make-ahead option is refrigerating all components separately. Make the tuna salad and chop the veggies, then store them in separate containers. Roll up the tortilla when you’re ready to serve. This works great for office desk lunches! But it should also work if you make the wrap in the morning and store in parchment paper.
More tuna recipes
It might sound straight out of the 1960’s, but there’s so much to do with a can of tuna! This versatile protein is perfect for making tasty lunches and simple dinners. Here are a few of our favorites:
- Try our favorite 17 Tuna Recipes for Easy Meals
- Grab our favorite Classic Tuna Melt
- Go for Tuna Burgers or Tuna Patties (aka Tuna Cakes!)
- Go classic with Tuna Pasta Salad
Easy Tuna Wrap
A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for lunchtime inspiration.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 wraps
- Category: Lunch
- Method: No Cook
- Cuisine: Lunch
Ingredients
- 1 5-ounce can white meat tuna
- ¼ cup finely chopped celery
- ¼ cup finely chopped green onion
- ¼ cup finely chopped dill pickles
- ¼ cup mayonnaise
- 1 tablespoon Dijon mustard
- ¼ teaspoon dried dill
- ¼ teaspoon kosher salt
- 1 tablespoon shredded or grated Parmesan cheese (optional)
- 2 handfuls chopped romaine lettuce
- 1/4 red cabbage, shredded
- 1/2 red pepper, sliced into strips
- 2 10-inch burrito style wraps
Instructions
- Drain the tuna. Place it in a bowl and use a fork to break apart any large clumps.
- Use a fork to mix together the tuna, chopped celery, green onion, dill pickles, mayonnaise, Dijon mustard, dried dill, and kosher salt. Add the Parmesan cheese if desired (it really steps it up a notch!).
- Place an even layer of lettuce on a tortilla, and top it with some of the red cabbage and red pepper. Place half of the tuna salad filling on top (see the photo).
- Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. (A small amount filling may come out after rolling.) Slice the wrap in half.
- Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 8 hours. (Do not wrap in plastic, or the wrap becomes soggy. To make ahead, you can also pack the tuna salad and chopped veggies in separate containers and refrigerate, then assemble the wrap directly before serving.)
Stuck in a rut when it comes to lunch? Midday meals don’t have to be boring. Try these easy healthy lunch ideas! Each recipe is either simple to put together the day of, or easy to meal prep at the start of the week. And there’s so much more inspiration than just sandwiches. Try crunchy wraps and burritos, tasty make-ahead soups, flavor-packed salads, and more! What does healthy mean? This term can be loaded, but here it simply means the recipes have fresh ingredients, lots of veggies, and healthy fats like olive oil.
And now…our top easy healthy lunch ideas!
In need of healthy lunch ideas? Try this easy veggie wrap recipe! Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous!
This simple concept requires no cooking at all: layer a dollop of hummus with crunchy veggies and serve with pita wedges. It’s easily customizable and you can make it super basic or fancier with easy additions of ingredients. It takes just 5 minutes to make this Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.
Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens with pita bread and olives.
Here’s a quick healthy lunch idea that’s always satisfying and works for nearly every diet.. Throw rice, veggies, and burrito fillings in a bowl and call it meal! You can make this one 15 minutes using packaged pre-cooked rice for easy assembly.
Here’s a genius healthy lunch idea that tastes far greater than the sum of its parts: Ricotta Toast! Spread ricotta cheese on toast, then load it up with sweet or savory toppings. Go basic with juicy ripe tomatoes and a drizzle of olive oil, or hearty with tender smoked salmon, capers and fresh dill.
Here’s a healthy lunch idea that’s a bit unexpected, but surprisingly satisfying…Cottage Cheese Bowls! Sure, cottage cheese and pineapple or melon seems a little retro. So let’s dust off the concept and make a modern way to lunch. Top this high protein cheese with fresh berries or apple, cinnamon and drizzle of honey.
Here’s a customizable make-ahead recipe that works for healthy lunch or snack: Egg Muffins! Bake up scrambled eggs in muffin tin cups with healthy veggies, then refrigerate them for meals all week! The filling is packed with good stuff: loads of spinach, cottage cheese for healthy protein, and jarred red pepper.
Here’s a fun way to mix up lunch with a spin on a deli-style favorite: Salmon Salad! It’s a creamy, crunchy mix of tangy flavors: just like Tuna Salad but using canned salmon. The flavor is savory and satisfying, and this recipe has a healthy spin with less mayo. It takes just 5 minutes, and works with crackers, in lettuce wraps, in a sandwich, and more.
When it comes to side dishes and lunch ideas, there’s nothing quite like the humble lentil. Introducing, our family favorite lentil salad recipe! This recipe takes everything that’s good about this protein-packed legume and makes it sing. The flavor pops with tangy and savory notes: tender lentils coated in zippy white wine vinegar Dijon dressing, with pops of crunchy cucumber and salty feta.
We like to eat extremely simple at breakfast and lunch, so that we can spend our time and energy on dinner recipes. So here’s one of our favorite easy and health lunch tricks: this chickpea salad sandwich! It’s basically a vegetarian chicken salad sandwich. It’s so tasty, it’s become one of our most popular recipes!
Here’s a healthy lunch recipe you can mix up in minutes: White Bean Salad! It’s bursting with Mediterranean flavor from simple ingredients: bell pepper brings a crunch, parsley an herbaceous bite, and red wine vinegar brings a zing of acidity. Top with a sprinkle of feta, and it’s irresistibly tasty with minimal effort. Serve with pita wedges or crusty bread.
Here’s a recipe that’s an appetizer but works as a healthy lunch: Hummus Dip! Spread hummus in a lunch container, then top with cool cucumber, tomatoes, olives, artichokes and feta cheese. Each bite is a burst of tangy, bright and creamy flavor! It’s best with crunchy pita chips, but anything goes here.
Here's a make-ahead healthy lunch idea that's great for hot lunch! Lentils are one of nature’s wonders: they’re full of protein, shelf stable for years, inexpensive, and make for some of the most satisfying filling meals. Try this simple Red Lentil Soup! It’s deliciously hearty, featuring aromatic vegetables, lemon and a hint of smoked paprika.
Here's an easy sandwich recipe that hits the spot: the Avocado Club! It's full of umami flavor and so satisfying that it surprised us both. The combination of smoky, rich, hearty, crunchy and savory is so irresistible…you’ll want to eat it all over again once it’s gone.
Here's a tasty healthy lunch salad: Edamame Salad! It mixes the hearty legume with fresh, crunchy veggies like corn and cucumber, crumbly feta cheese and a tangy red wine vinaigrette. It makes a burst of fun and fresh flavors that’s great as a side dish, or a protein-packed salad for lunches.
Here's a healthy lunch idea that takes minutes to put together: Smoked Salmon Toast! It's a simple toast of artisan bread loaded with fluffy whipped ricotta, smoked salmon, capers and fresh dill. The electric pink salmon is stunning against the delicate green dill fronds. Each bite is a burst of smoky, creamy, rich, briny, salty and fresh!
Here's a healthy lunch idea that will make you look forward to lunchtime: a stuffed bean burrito! This burrito is packed with flavor from Spanish rice (aka Mexican rice), seasoned black beans, peppers and onions, and mashed avocado. Even better, step it up with a zingy vegan sauce.
Tip: Remember to pack wraps in parchment or wax paper, since plastic can make them become soggy in the refrigerator.
Here’s a cozy make-ahead soup that’s made of healthy veggies that taste bright and restorative: this Chickpea Soup with Rice! It’s similar to a chicken rice soup, except it’s made with plant-powered chickpeas instead. Tender grains of rice make for a satisfying thick body to the turmeric and ginger-infused broth, with a punch of lemon zest to brighten each spoonful.
Though it looks a little like rice, orzo is actually a small pasta in the shape of rice! Experience the flavors of Greece in this lunch pasta salad recipe: salty feta cheese, Kalamata olives, and of course, powerhouse herbs like mint and dill! It’s one of our crowd favorite salad ideas.
Why not make up a batch of classic three bean salad for lunches? This one packs loads of plant-based protein and stays good in the fridge for days. It's an easy three bean salad that’s as simple as dump and stir.
Need a healthy soup recipe that pleases everyone? Try this Kale Soup with White Beans! Hearty Tuscan kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It comes together in just 30 minutes and makes a huge pot that’s great for healthy lunches.
Here’s the most perfect egg salad recipe! It’s ultra creamy and savory, made with mayo and Greek yogurt to up the creaminess factor. It’s got just the right balance of fresh herbiness with savory Dijon mustard. Spread on bread or eat with crackers.
Here’s a genius idea for easy healthy lunches: this Ultimate Hummus Sandwich! That’s right: hummus on a sandwich. You don’t have to reserve hummus just for carrots and pita triangles! It works as a sandwich spread that’s full of plant-based protein to keep you full for hours.
This black bean pinwheel recipe is all about making a healthy lunch as fast as possible! The pinwheels are packed with healthy veggies rolled into a tortilla with a bit of hummus. Eat them plain or dip in salsa!
Last up in our healthy lunch ideas: try a make-ahead grain bowl! This quinoa bowl is one of our fan favorite recipes Why? This fresh bowl of delicious vegetables and easy chickpeas is smothered in a tangy lemon tahini sauce that's darn delicious. It's easy to make ahead and totally customizable to whatever veggies you have on hand!
Make it a meal
The healthy lunch ideas above are main dish ideas that serve as the substantial portion of your lunch. But a great meal is rounded out by simple, no-cook “sides” to make it well balanced. Here are some great ways to accessorize the lunch ideas above:
- Roasted salted nuts: almonds, cashews, walnuts, pecans, peanuts, or mixed nuts
- Dried fruit: apricots, cherries, raisins, craisins, blueberries, etc
- Fresh fruit: apple slices, bananas, blueberries, peaches, plums, strawberries, blackberries, raspberries
- Veggie sticks: Carrots, celery, bell pepper, radishes, avocado, kohlrabi
- Energy bars and balls: Try Easy Energy Balls, No Bake Energy Bites or Peanut Butter Oatmeal Bars
More lunch recipes
Need more inspiration? Here are a few more lunch recipe collections to browse:
- Try 45 Easy Lunch Ideas or 25 Cold Lunch Ideas
- Go for 25 Tasty Gluten Free Lunch Ideas
- Grab 25 Vegetarian Lunch Ideas
- Opt for 15 Easy Vegan Lunch Ideas
25 Healthy Lunch Ideas!
This veggie wrap recipe is packed with flavor! Colorful vegetables and hummus make a satisfying, healthy lunch idea.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 wraps
- Category: Lunch
- Method: No Cook
- Cuisine: American
- Diet: Vegan
Ingredients
- 15-ounce can chickpeas, drained and rinsed
- 1 rib celery, thinly sliced
- 2 green onions, thinly sliced
- 3 tablespoons mayonnaise (or vegan mayo)
- ½ tablespoon Dijon mustard
- ½ tablespoon apple cider vinegar
- ½ teaspoon celery seed
- ¼ teaspoon kosher salt
- ½ cup hummus, chive and onion cream cheese spread, or other spread*
- 1 carrot, shredded
- 1/4 red cabbage, sliced
- 1/2 red pepper, sliced
- 1 cup chopped lettuce
- 1 handful jarred sliced pepperoncini (optional)
- Optional: sliced or shredded cheese
- 2 burrito size tortillas (at least 10-inch; smaller tortillas do not work)
Instructions
- In a medium bowl, smash the chickpeas with a fork. Mix in the chopped celery and green onions, mayonnaise, Dijon mustard, apple cider vinegar, celery seed, and kosher salt. Taste and adjust salt or add freshly ground black pepper if desired.
- Spread the hummus or flavored cream cheese onto the center of each tortilla, leaving a 1-inch border all the way around. Place an even layer of carrot, red cabbage, red pepper, chopped lettuce, and pepperoncini on top. (Add shredded cheese or cheese slices if desired.)
- Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. Slice the wrap in half.
- Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 1 day. (Do not wrap in plastic, or the wrap becomes soggy.)
In need of lunch ideas? Try this easy veggie wrap recipe! Veggie wraps can be bland and boring, but this one is anything but. Fill a tortilla with savory chickpea salad, colorful veggies, and a tasty spread, and you’ve got a lunch that will make everyone jealous! Here’s how to build a veggie wrap that’s full of flavor.
Ingredients in this veggie wrap
Often veggie wrap recipes can be unsatisfying (we know from experience). Often they are only filled with veggies and don’t have a protein source, which makes them not very filling. Or, they’re overly dry and don’t have a good spread! This veggie wrap recipe fixes both problems, featuring a mayo-based chickpea salad filling that brings filling protein, and flavor-packed spread. Here’s what you’ll need:
- Chickpea salad: This homemade chickpea salad is like a vegetarian spin on tuna salad, featuring chickpeas, celery, green onions, mayo, Dijon mustard, apple cider vinegar, celery seed, and salt.
- Hummus or cream cheese spread: Make it vegan with a hummus spread, or use flavored cream cheese for a vegetarian option.
- Veggies: We like carrot, red cabbage, red pepper, and lettuce. You can use
- Jarred sliced pepperoncini: Pepperoncini bring a tangy zing to the party that we love; they’re optional but highly recommended!
- Burrito size tortillas: Burrito sized tortillas are best for rolling.
Important: use burrito sized wraps!
If there’s one thing to know about lunch wraps, it’s this: use burrito-sized tortillas that are at least 10-inches in diameter. Wraps that are smaller are very difficult to roll and don’t fit much filling. The filling amount specified in this recipe does not fit within a smaller tortilla.
This recipe tastes best with a burrito-sized flour tortilla. If desired, you can use a low carb or gluten-free wrap. However, some of these types of wraps don’t have satisfying flavor: so use it only if you have a great brand!
Spread options for this veggie wrap
A good veggie wrap recipe needs a good spread for the inside of the tortilla. Here are a few options for this veggie wrap:
- Hummus: Make this recipe vegan by using hummus as a spread! We like using a flavored hummus if you can find it at the store, to add other flavor notes to the wrap.
- Flavored cream cheese spread: There are lots of purchased options for cream cheese spread, which is slightly lighter than cream cheese. Try flavors like chive and onion, jalapeno, vegetable cream cheese, and more. You can also make homemade flavored cream cheese: try these Herb Cream Cheese or Veggie Cream Cheese recipes.
- Other spreads: We found an Everything Bagel yogurt-based dip that’s also delicious in wraps: feel free to use anything you can find!
Veggie wrap filling ideas
This veggie wrap recipe is very customizable: use all of your favorite vegetables! Here are a few ideas for other vegetables and fillings to use:
- Crunchy veggies like carrot, red cabbage, red pepper, and lettuce
- Avocado slices
- Broccoli florets, chopped very finely
- Shredded or sliced cheese to make a heartier vegetarian wrap
- Pickled red onions
- Pickled jalapenos
- Protein like cooked chicken or baked tofu
What else would you add for fillings? Let us know in the comments below.
Make ahead instructions
Another important thing to know about veggie wraps is storage instructions. Make sure to wrap any lunch wraps in parchment paper or wax paper for storage. Storing them in plastic retains moisture, which causes them to become soggy. Stored in parchment or wax paper, veggie wraps can last up to 1 day refrigerated.
More lunch ideas
This veggie wrap recipe is a go-to for us: it even works as a quick weeknight dinner! But often we’ll make it for lunch. Need more lunchtime inspo? Try some of these tasty easy lunch recipes:
- Go for Quick Hummus Bowls
- Make Garbanzo Bean Salad
- Try Avocado Tuna Salad, Tuna Wrap, or Ricotta Toast
- Opt for an Ultimate Egg Salad Sandwich or Salmon Salad
- Grab the Ultimate Hummus Sandwich
This veggie wraps recipe is…
Vegetarian, vegan, dairy-free and plant-based.
PrintEasy Veggie Wrap
This veggie wrap recipe is packed with flavor! Colorful vegetables and hummus make a satisfying, healthy lunch idea.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 wraps
- Category: Wrap
- Method: No Cook
- Cuisine: Vegetables
- Diet: Vegan
Ingredients
- 15-ounce can chickpeas, drained and rinsed
- 1 rib celery, thinly sliced
- 2 green onions, thinly sliced
- 3 tablespoons mayonnaise (or vegan mayo)
- ½ tablespoon Dijon mustard
- ½ tablespoon apple cider vinegar
- ½ teaspoon celery seed
- ¼ teaspoon kosher salt
- ½ cup hummus, chive and onion cream cheese spread, or other spread*
- 1 carrot, shredded
- 1/4 red cabbage, sliced
- 1/2 red pepper, sliced
- 1 cup chopped lettuce
- 1 handful jarred sliced pepperoncini (optional)
- Optional: sliced or shredded cheese
- 2 burrito size tortillas (at least 10-inch; smaller tortillas do not work)
Instructions
- In a medium bowl, smash the chickpeas with a fork. Mix in the chopped celery and green onions, mayonnaise, Dijon mustard, apple cider vinegar, celery seed, and kosher salt. Taste and adjust salt or add freshly ground black pepper if desired.
- Spread the hummus or flavored cream cheese onto the center of each tortilla, leaving a 1-inch border all the way around. Add a layer of the chickpea mixture, half in each of the tortillas. Place an even layer of carrot, red cabbage, red pepper, chopped lettuce, and pepperoncini on top. (Add shredded cheese or cheese slices if desired.)
- Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. Slice the wrap in half.
- Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 1 day. (Do not wrap in plastic, or the wrap becomes soggy.)
Notes
*Hummus works as a vegan spread, or use any purchased flavored cream cheese spread or other vegan type of spread. You can also make flavored cream cheese at home, like Herb Cream Cheese, Veggie Cream Cheese, or one of these 7 Cream Cheese Flavors.
Usually we eat edamame salted in the pods as a tasty snack or side for sushi. But here’s a fun, fusion style way to eat this legume: in an Edamame Salad! This salad mixes edamame with fresh, crunchy veggies like corn and cucumber, crumbly feta cheese and a tangy red wine vinaigrette. It makes a burst of fun and fresh flavors that’s great as a side dish, or a protein-packed salad for lunches. It’s a fun spin on the traditional way to eat edamame, and we’re here for it! Here are a few tips on how to put it together.
Ingredients for edamame salad
This edamame salad is a versatile side dish or lunch salad that adds a punch of flavor to any plate! Pairing this legume with Latin-style flavors like cumin and cilantro is unexpected and adds a satisfying intrigue to each bite. Here’s what you’ll need:
- Shelled edamame: find shelled edamame in the frozen section. This is the biggest tip for this recipe: you don’t want to have to shell your own!
- Olive oil
- Kosher salt
- Garlic
- Red wine vinegar
- Hot sauce
- Cumin
- Canned corn: we like using canned corn in this salad and it makes it work in any season! You’re welcome to use cooked fresh corn as well.
- English cucumber
- Red onion
- Feta cheese crumbles
- Cilantro
Cooking the edamame
The only step of this recipe with any technique is cooking the edamame! It comes frozen, and you’ll have to both thaw it and cook it just a bit to get it ready for the salad. But don’t go too far: otherwise it will become greenish brown and lose that attractive color! Here are a few tips for cooking the edamame:
- Rinse it first: Rinse the frozen edamame under warm water in a strainer, then shake off excess liquid. This helps to defrost the frozen vegetable so you don’t have to apply too much heat.
- Cook 2 minutes (don’t go too long!): Add olive oil to a large skillet and heat it over medium-high heat. Add the edamame and salt and cook for 2 minutes until warmed through but still bright green. Don’t overcook it, or the edamame will turn greenish-brown.
- Add garlic: Here’s the best part: remove from the heat and stir in the grated garlic. Give it a good stir until it’s fully integrated, because grated garlic can clump together.
Once you’ve cooked the edamame, simply throw it together with the vegetables and the vinaigrette. Done!
Storage info
This edamame salad stores well. Store it in a sealed container for up to 3 days refrigerated. If necessary, refresh the flavors over time with a pinch of salt or drizzle of olive oil; it’s natural flavor salads to become slightly less salty during refrigeration.
Ways to serve edamame salad
Got your salad together? We love making a big batch for lunches and dinner sides for the week, or it’s great paired with chicken or fish. Here are a few ideas:
- Summer potluck side dish
- With fish or seafood like Blackened Salmon, Grilled Salmon, Easy Baked Trout Blackened Tilapia, or Blackened Shrimp
- As a lunch salad
- With vegetarian mains like BBQ Tofu or Black Bean Burgers
- As part of a bowl meal like Easy Power Bowls or one of these Vegan Bowls
More edamame recipes
Love eating this tasty green legume? Here are a few more edamame recipes to enjoy:
- Try simple, salted Easy Edamame
- Go for 5-Minute Shelled Edamame
- Mix up Spicy Edamame
- Add it to a Vegan Poke Bowl
This edamame salad recipe is…
Vegetarian and gluten-free. For vegan, plant-based, and dairy-free, omit the cheese.
PrintEdamame Salad
This edamame salad recipe is full of fresh, zingy flavor! Toss it with corn, cucumber, feta cheese and a red wine vinaigrette.
- Prep Time: 18 minutes
- Cook Time: 2 minutes
- Total Time: 20 minutes
- Yield: 4 to 6
- Category: Side dish
- Method: Salad
- Cuisine: Salad
- Diet: Vegetarian
Ingredients
- 12 ounces shelled edamame (frozen and thawed)
- 3 tablespoons olive oil, divided
- 1 teaspoon kosher salt, divided
- 2 garlic cloves, grated
- 1 tablespoon red wine vinegar
- ½ teaspoon hot sauce
- ½ teaspoon cumin
- 15-ounce can corn, drained
- 1/2 English cucumber, diced
- 1/4 red onion, minced
- ½ cup feta cheese crumbles
- 1 handful cilantro, roughly chopped
Instructions
- Rinse the frozen edamame under warm water in a strainer, then shake off excess liquid.
- Add 1 tablespoon olive oil to a large skillet and heat it over medium-high heat. Add the edamame and ½ teaspoon kosher salt and cook for 2 minutes until warmed through but still bright green.
- Remove from the heat and stir in the grated garlic, stirring until it is fully incorporated and no longer clumpy.
- In a large bowl, whisk together 2 tablespoons olive oil with the red wine vinegar, hot sauce and cumin. Add the edamame, corn, diced cucumber, minced red onion, feta cheese, ½ teaspoon salt kosher salt and the chopped cilantro. Stir to combine. Serve immediately. Leftovers last up to 3 days refrigerated (if necessary, refresh the flavors with a pinch of salt or drizzle of olive oil).
Here’s a salad that’s about as delightful as they come: this fresh and herby Couscous Salad! It’s an ideal way to use Israeli couscous, those delightfully chewy pasta spheres. Throw it together with fresh dill and mint, garlic, lemon and a pile of vegetables, then sprinkle with salty feta. Take a bite and it’s irresistibly fresh and savory: we couldn’t stop eating it! This deli-style Israeli couscous salad works for lunch or picnics, or as a colorful side for fish, chicken or the grill. Really, what can’t this salad do? With one bite you’ll be smitten.
Ingredients in this couscous salad recipe
A couscous salad could work with Moroccan couscous, which has very small irregular pieces. But this one uses the larger perfectly round Israeli couscous, which technically isn’t couscous at all! We like an Israeli couscous salad because the larger size has a more distinguishable texture when mixed in with the veggies. Here’s what you’ll need for this salad:
- Israeli couscous (aka pearl couscous)
- Garlic powder
- Garlic clove
- Shallot
- Cherry tomatoes
- Fresh dill and fresh mint
- Baby arugula
- Feta cheese crumbles
- Lemon juice and zest
- Olive oil
- Salt and pepper
Simply cook up the Israeli couscous, slice the veggies, and mix everything together! It’s quick and simple, and the flavor is unbelievably refreshing with a pop of acidity.
Couscous vs Israeli couscous
A little background on couscous! What’s the difference between standard couscous and Israeli couscous? Make sure to grab Israeli couscous when shopping for this recipe. Here’s what to know:
- Couscous is a North African pasta with tiny grains made from semolina flour. Its texture looks like grains of rice or quinoa, but’s actually a pasta! It originated with the Berbers of Algeria and Morocco between the 11th century and 13th century. It’s a cultural dish of the Maghrebi cuisines in the countries of Algeria, Tunisia, Mauritania, Morocco, and Libya. Couscous has very small, irregular grains. It’s the standard variety and labeled “couscous” at the grocery (it typically won’t include the word Moroccan).
- Israeli couscous aka pearl couscous is larger and shaped like balls. It’s technically considered a pasta and not couscous, since the grains are large and shaped exactly the same. It’s always been machine made, whereas couscous is made by hand. The food was invented in Israel in the 1950’s when the government needed to feed masses of immigrants.
Keep in mind: couscous is not gluten free and it’s not suitable for gluten-free diets. You can find gluten-free couscous online.
Look for baby arugula
One important note for this couscous salad: make sure to look for baby arugula! If you can’t find it, don’t substitute it with standard arugula. Here’s why:
- Baby arugula has a feathery texture and is sold in bags or boxes. It has a delicately peppery flavor.
- Standard arugula, sold in bunches, has a very spicy flavor that would overpower this salad!
- Can’t find baby arugula? Substitute another baby green like baby spinach or baby kale.
Using fresh herbs in this couscous salad
This Israeli couscous salad goes big on herby flavor with fresh dill and fresh mint: they’re integral to the light, herbaceous flavor. But they can be expensive in winter months! Here are a few notes on working with fresh herbs:
- If you can, use both fresh dill and mint. Growing your own herbs in the summer is the best way to keep this economical.
- Want to use only one fresh herb? Go for the fresh dill and omit the mint.
- Avoid substituting dried herbs: they have a much different flavor. If desired you can simply omit the herbs entirely: it still tastes good! (Just not quite as good.)
Ways to serve this couscous salad
This couscous salad is one of those ultra-versatile recipes that you can use for many different occasions and seasons. Here are some of our favorite ways to serve it:
- Side dish for fish, chicken, or vegetarian mains
- Lunch salad for quick desk lunches
- Picnic salad
- Summer salad for a barbecue, potluck or pitch-in
Let us know how you plan to serve it in the comments below!
More salad recipes
Love a good grain or bean salad? They make a lovely easy side dish idea. Here are a few more fun recipes you’ll love:
- Go for Barley Salad with Lemon, Quinoa Salad or Watercress Salad
- Try Orzo Pasta Salad, Bell Pepper Salad, Green Goddess Salad, Lentil Salad or Broccoli Cauliflower Salad
- Opt for a Easy White Bean Salad or Lentil Salad with Feta
- Go for a Quick Black Bean and Corn Salad
- Grab Farro Roasted Vegetable Salad
This couscous salad recipe is…
Vegetarian. For gluten-free, look for gluten-free couscous online. For vegan and dairy-free, omit the feta and add a few pinches more salt.
PrintCouscous Salad
This colorful couscous salad recipe tastes irresistibly fresh with herbs, garlic, and lemon! It’s ideal as a side dish, lunches, picnics or potlucks.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 6 side dish servings
- Category: Salad
- Method: Stovetop
- Cuisine: Salad
- Diet: Vegetarian
Ingredients
- 1 cup Israeli couscous (aka pearl couscous; look for gluten-free if desired)
- ¼ teaspoon garlic powder
- ¾ teaspoon kosher salt, divided
- 1 large garlic clove, minced
- 1 shallot, minced
- 1 pint cherry tomatoes, sliced
- ¼ cup chopped fresh dill
- 3 tablespoons chopped fresh mint**
- 2 cups baby arugula (or other baby greens)*
- ½ cup feta cheese crumbles (omit for vegan and add more salt to taste)
- 2 tablespoons lemon juice, plus zest of ½ lemon
- 1 tablespoon plus 1 teaspoon olive oil
- Fresh ground black pepper
Instructions
- Bring 1 ½ cups water to a boil in a large saucepan. Add the Israeli couscous, garlic powder and ½ teaspoon of the kosher salt and reduce to a simmer. Cover with lid and cook 8 to 10 minutes, until the couscous is tender and the water is absorbed. Remove the couscous to a bowl, mix it with 1 teaspoon of the olive oil, and allow to stand for 2 to 3 minutes.
- Meanwhile, mince the garlic and shallot. Slice the cherry tomatoes in half. Chop the dill and mint.
- When the couscous is done resting, place it in a large bowl with the chopped vegetables and herbs. Add the baby arugula, feta cheese crumbles, lemon juice and zest, the remaining 1 tablespoon olive oil, ¼ teaspoon kosher salt, and a few grinds of black pepper. Mix gently to combine. Serve immediately or refrigerate for up to 5 days (flavor is best right away but tastes great after refrigeration; you may need to revive the flavors with a pinch or two of salt).
Notes
*Make sure to look for baby arugula, which has a feathery texture and is sold in bags or boxes. Standard arugula, sold in bunches, has much too spicy of a flavor. If you can’t find it, substitute another baby green like baby spinach or baby kale.
**If it’s winter and you’d like to pare back and use only one herb, go for the fresh dill. We highly recommend this salad with both fresh herbs (and try growing your own herbs in the summer). Avoid substituting dried herbs: you can simply omit the herbs entirely and it still tastes good.