Cold Lunch Ideas: Delicious Recipes for On-the-Go

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When the temperatures start to soar, the last thing anyone wants is a piping hot meal in the middle of their day. That’s where cold lunches come into play – they’re refreshing, versatile, and perfect for those hectic days at work, school, or even a lazy day at the park.

Whether you don’t have access to a microwave or simply prefer a cold meal, this blog is for you. From delectable salads and energy-packed sandwiches to flavourful pasta, we’ve got you covered.

So, let’s embark on a culinary journey exploring some delicious cold lunch ideas that satiate your hunger and delight your taste buds without requiring any reheating. Stay tuned.

Salad-Based Cold Lunch Ideas

Who said salads are boring? Salads can be incredibly satisfying and delicious with the right mix of fresh ingredients, a variety of textures, and exciting dressings, making them a great cold lunch option. They offer a perfect way to include a powerhouse of nutrients into your diet. Here, we will explore three types of salad-based cold lunch ideas – Mason Jar Salads, Chickpea and Avocado Salad and Asian Quinoa Salad.

Mason Jar Salads

Brilliant for meal prep, Mason Jar Salads are a great way to pack an array of crisp veggies packed with different nutrients. The trick to a good mason jar salad is:

• Layering correctly: Start with the dressing at the bottom, followed by hardier vegetables like carrots or bell peppers, a protein layer (chickpeas, cooked chicken, etc.), softer veggies and fruits, nuts or seeds, and finally finish off with your leafy greens at the top. This ensures that the ingredients stay fresh and don’t get soaked in the dressing until you’re ready to eat.
• Aim for a rainbow of colour: Incorporate colourful fruits and veggies to ensure a wide variety of nutrients.
• Choosing a protein: Proteins keep you sated for longer. You can use chickpeas, tofu, cheeses, or a variety of meats, depending on your preference.

Mason jar salads are perfect for grab-and-go situations. When you’re ready to dig in, just give it a good shake to distribute the dressing.

Chickpea and Avocado Salad

Another refreshing option is Chickpea and Avocado Salad. Both main ingredients, chickpeas and avocados, are nutritionally rich and create a creamy yet toothsome texture when combined. Season this with lime juice, red onion, and cilantro, and you’ve got a hearty salad full of protein perfect for a summer day.

This salad is also super versatile. It’s an ideal base to add other ingredients like corn, bell peppers, or spicy jalapenos for an extra kick. Ready in minutes and without cooking, this salad is easy on time and heavy on taste.

Asian Quinoa Salad

If you’re looking for a salad that’s a blend of tangy, sweet, and crunch, the Asian Quinoa Salad is for you. Quinoa brings protein and fibre to the table, filling the salad. The colourful addition of vegetables like bell peppers and cabbage lends crunch and makes the salad visually appealing. The soy sauce, sesame oil, and ginger dressing add a robust flavour that soaks into each bite, making this salad a delightful experience.

Also read: Healthy salad recipes.

Protein-Packed Sandwiches and Wraps

Sandwiches and wraps are classic lunch options. Not only are they portable and convenient, but they also offer a range of possibilities in terms of fillings and flavours. Here, we are going to talk about some delicious and nutritious sandwich and wrap options for your cold lunch spread: Tuna Poke Bowl Wrap, Chicken Salad Pita Pockets, and Veggie and Hummus Sandwiches.

Tuna Poke Bowl Wrap

The Tuna Poke Bowl Wrap is a must-try if you enjoy sushi and seafood. This mouth-watering wrap lets you enjoy flavours common to a Poke bowl – fresh tuna, cucumber, avocado, and a hint of spice from sriracha mayo – all neatly folded into a tortilla for easy consumption.

For optimal taste, sashimi-grade tuna is recommended. Marinate it in soy sauce, sesame oil, and ginger for about half an hour. Then, simply layer your ingredients, including crunchy cucumber, on the tortilla, finish off with a squeeze of lime, and roll it up. The crunchy textures of the vegetables and the creamy texture of the avocado make this wrap a flavourful explosion.

Chicken Salad Pita Pockets

A healthy and satisfying choice for lunch, Chicken Salad Pita Pockets tickle your taste buds with creamy, tangy, and savoury flavours. It’s your classic chicken salad – chopped chicken breast, Greek yoghurt, mustard, chopped celery, and onions spooned into a soft pita pocket.

It’s a fruitful way of using leftover chicken. You could also play around with the ingredients, adding some grapes for sweetness or walnuts for an added crunch. This easy-to-carry lunch packs a protein punch, keeping you energised throughout the day.

Veggie and Hummus Sandwiches

Veggie and Hummus Sandwiches are a great way to go if you want a plant-based option. Loaded with fresh veggies like cucumber, bell peppers, carrots, and avocado and slathered with homemade or store-bought hummus, these sandwiches are a delightful way to savour raw vegetables.

Using whole-grain bread adds a good dose of fibre. Also, the hummus acts as a protein source. Enjoy this rainbow-coloured sandwich, which is visually appealing and nutritionally well-rounded.

Also read: It’s Time to Wrap & Roll! 7 Yummy-licious Recipes for On-the-Go Bites

Grain Bowls and Pasta Salads

Grain bowls and pasta salads are vibrant, inclusive, and loaded with flavours and textures. They are portable, easy to eat and offer endless possibilities regarding ingredients. Delve into three wholesome recipes – Greek Chicken and Veggie Make-Ahead Lunch Bowls, Veggie Pesto Pasta with Chickpeas, and Cold Sesame Noodles with Spiralized Vegetables.

Greek Chicken and Veggie Make-Ahead Lunch Bowls

Wholesome and hearty – Greek Chicken and Veggie Make-Ahead Lunch Bowls are a fantastic choice for a balanced lunch. The primary components of this bowl include quinoa, bell peppers, cucumbers, cherry tomatoes, olives, and chunks of roasted Greek chicken. The dressing is simple – lemon juice, olive oil, and your preferred herbs. The best part is that these bowls are easy to prepare ahead of time.

This lunch bowl offers variety in texture and bursts of flavours mingling to satisfy you.

Also read: Greek-style chicken wrap recipe.

Veggie Pesto Pasta with Chickpeas

The Veggie Pesto Pasta with Chickpeas is a delightful chickpea salad recipe with a mix of textures and flavours that’s quick, easy to prepare, and incredibly satisfying. This lunch option is full of vibrant veggies such as bell peppers, cherry tomatoes, spinach, and olives. Tossed pasta and chickpeas give a filling base, while the homemade or store-bought pesto lends a rich, herby flavour.

Toss in some grilled chicken, shrimp, or tofu for extra protein. Whether served at room temperature or chilled, it’s perfect for a busy day, a backyard picnic, or a bring-your-own lunch event.

Cold Sesame Noodles with Spiralized Vegetables

Another fantastic cold lunch idea to consider is Cold Sesame Noodles with Spiralized Vegetables. Using vegetable noodles, such as zucchini or carrot noodles, adds an extra serving of veggies, making the dish even more colourful and nutritious.

The real star of the dish is the sesame dressing – a combination of soy sauce, rice vinegar, sesame oil, ginger, and garlic. This dressing lends the dish a savoury, tangy, and slightly spicy flavour. Top it off with some toasted sesame seeds or roasted peanuts for a wonderful crunch.

This dish looks beautiful with vibrant colours and offers a delightful texture and an explosion of flavours in your mouth.

Mexican-Inspired Lunch Ideas

It’s time to spice up your lunch game with some exciting Mexican-inspired dish ideas. These dishes have the power to transport your taste buds straight to the bustling streets of Mexico. Ready to excite your palate are the Quinoa Black Bean Tacos and the Sweet Potato Taco Meal Prep.

Quinoa Black Bean Tacos

Welcome the heat and flavour of Mexico right into your lunch box with the Quinoa Black Bean Tacos. They’re vegan-friendly, easy to make, and irresistibly delicious. Loaded with cooked quinoa, spicy black beans, and fresh veggies and topped with avocado and a drizzle of salsa, these tacos are sure to make your midday meal exciting.

Use soft tortillas or crunchy taco shells as per preference. This cold lunch idea is perfect for meal prep as you can prepare the fillings in advance and quickly assemble them before eating.

Sweet Potato Taco Meal Prep

Another interesting lunch idea is the Sweet Potato Taco Meal Prep. This dish includes roasted sweet potatoes tossed with chilli powder, cumin, and a dash of cinnamon. It also has crisp bell peppers, onions, and black beans, all tucked in a soft tortilla.

This dish delivers a good portion of protein from the black beans and a hearty feel from the sweet potatoes. The bell peppers and onions add a fresh crunch and balance the sweetness of the potatoes. Just remember to pack tortillas separately to prevent them from getting soggy.

Also read: Sweet potato with garlic.

Bite-Sized Cold Lunch Ideas

Who doesn’t enjoy biting into mini versions of their favourite food? Not only are they cute, but they’re also easier to eat and perfect for a quick grab-and-go lunch. In this section, we will explore two delightful bite-sized cold lunch options – Pinwheel Sandwiches and Spring Rolls.

Pinwheel Sandwiches

Pinwheel Sandwiches are a fun and easy way to enjoy sandwiches. Plus, they’re so simple to make – take a flour tortilla, slather it with cream cheese or a spread of your choice, top it with deli meats or cheese and roll it up. These pinwheel sandwiches are:

• Perfectly portioned: Each roll is bite-sized, making it easy to eat.
• Easily customisable: From avocado and turkey to spinach with feta, the fillings can vary according to your preference.
• Great for meal prep: Can be made a day ahead, wrapped in cling film, and stored in the fridge for the next day.

Spring Rolls

When you think of cold, light, refreshing, yet filling lunches, Spring Rolls come to mind. Packed with fresh, crunchy vegetables, tofu or shrimp and served with a side of peanut or soy-ginger dipping sauce, they’re a satisfying lunch option.

Making spring rolls can seem a little daunting initially, as it involves perfecting the wrapping technique. But once you get the hang of it, you’ll be rolling them up in no time. Plus, they look so pretty, with colourful veggies showing through the translucent rice paper. Also, they’re a great way to use up leftover vegetables in your refrigerator.

Conclusion

In conclusion, bids adieu to boring lunches and says hello to an exciting array of cold lunches that are not just delicious but also nutritionally balanced. With options ranging from refreshing salads, delectable sandwiches, and scrumptious wraps to inviting grain bowls and pasta salads, there’s something to suit every palate. The right choice of ingredients ensures that these lunches are filling, satisfying, and free from any risk of foodborne illnesses when consumed without reheating. So, whether it’s a hectic day at work, an afternoon at school, or a laid-back picnic, these cold lunch ideas will ensure you have a delightful meal at hand, ready to be relished.

Frequently Asked Questions

What are some high-protein cold lunch ideas?

Some high-protein cold lunch ideas include Tuna Poke Bowl Wrap, which uses fresh tuna, Greek Chicken and Veggie Make-Ahead Lunch Bowls where chicken is the primary source of protein, and Chickpea and Avocado Salad that gets its protein from chickpeas.

Are cold lunches safe to eat without reheating?

Yes, cold lunches are safe to eat without reheating as long as they have been stored at the right temperatures to prevent bacterial growth. It’s important to refrigerate the food and consume it within four days to maintain its freshness and safety.

Is it OK to eat a cold lunch?

Yes, it’s absolutely okay to eat cold lunch! Cold lunches can be convenient and nutritious options for on-the-go meals. With the right ingredients and proper food safety practices, enjoying a tasty and chilled lunch can be both satisfying and healthy.

How can you make a balanced meal with cold lunch ideas?

Creating a balanced meal with cold lunch ideas involves including a variety of food groups – proteins, carbs, and vegetables in your meals. For instance, sandwiches, wraps and salads with lean meats, beans, or tofu provide protein, veggies add fibre and vitamins, and whole grain bread or pasta supply carbohydrates.