Healthy Recipes Cooking Methods Quick & Easy Healthy, Quick & Easy Lunch Recipes 15 Three-Step Lunch Recipes in 15 Minutes or Less By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on January 7, 2024 Trending Videos Close this video player Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless These lunches are the definition of easy and delicious. You can enjoy a flavorful sandwich, smoothie, soup, wrap and more in just three steps or less. Plus, each of these meals only take 15 minutes or less to make, so you won’t have to rush during lunchtime. Recipes like our gut-friendly Miso Cup Soup and savory Cheese Quesadillas with Peppers & Onions are tasty dishes to help fuel you through the afternoon. 01 of 15 Tangy Chicken Salad with Grapes Antonis Achilleos Sweet red grapes and crunchy celery make this chicken salad sing, and also balance out the slight tang from the yogurt and lemon. But go ahead and customize the mix-ins with whatever you desire (perhaps some chopped nuts or dried fruit) because this chicken salad recipe is easily adaptable. We use rotisserie chicken (look for unseasoned to keep sodium in check!) to simplify things, but any leftover cooked chicken will work. View Recipe 02 of 15 Miso Cup Soup Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving. View Recipe 03 of 15 Salmon-Stuffed Avocados Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal. View Recipe 04 of 15 Cucumber Sandwich Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber, while the hearty flavor and texture of the whole-wheat bread hold everything together. View Recipe 05 of 15 Cheese Quesadillas with Peppers & Onions These 15-minute quesadillas are a notch above basic with the addition of sautéed peppers and onions. Let the kiddos load them up with the toppings at the table. View Recipe 06 of 15 Spinach Salad with Quinoa, Chicken & Fresh Berries If you're packing this grain bowl for work, combine the dressing ingredients in a small container. When you're ready to eat, shake the dressing well, add it to the salad and toss. If you don't have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwavable quinoa. View Recipe 07 of 15 Strawberry-Blueberry-Banana Smoothie A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended. View Recipe 08 of 15 Black Bean-Quinoa Bowl This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top. View Recipe 09 of 15 Tomato & Cucumber Sandwich Robby Lozano, Food Stylist: Jennifer Wendorf This refreshing, tangy sandwich is easy to pull together when you're short on time. You can lightly toast the bread if you want to add a little crunch. Fresh dill adds a grassy flavor. If you don't have fresh, stir an 1/8 teaspoon dried dill in its place. Make it a vegetarian sandwich by skipping the bacon and adding sliced cheese or an extra slice of tomato instead. View Recipe 10 of 15 10-Minute Tuna Melt Ali Redmond This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat. View Recipe 11 of 15 Whole-Wheat Veggie Wrap Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber. View Recipe 12 of 15 Avocado, Tomato & Chicken Sandwich In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread. View Recipe 13 of 15 High-Protein Tex-Mex Soup with Rotisserie Chicken Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless Make this grab-and-go Tex-Mex–inspired soup when you have leftover chicken, or use rotisserie chicken for this easy meal-prep soup. The frozen pepper-onion mix adds flavor and saves time in the kitchen, while the black beans add fiber and protein. Combine everything but the broth ahead of time, then add it and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with liquid broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. View Recipe 14 of 15 Cucumber & Roasted Red Pepper Hummus Wrap Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula. View Recipe 15 of 15 Matcha Green Smoothie Bowl EatingWell Matcha powder and spinach give this healthy smoothie bowl a beautiful green hue. If you don't have spinach on hand, try swapping in another dark leafy green like kale. View Recipe Was this page helpful? Thanks for your feedback! 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