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18 Healthy Lunch Ideas To Pack For Work

September 3, 2019

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This post may contain affiliate links. Please see my disclosure policy

Looking for some simple, healthy lunch ideas to pack for work? These 18 lunch recipes are perfectly portable and can be enjoyed cold (no microwave needed)!

roundup of 10 healthy lunch ideas to pack for work

This post was originally shared on 09.03.2019. It was updated with more helpful content and recipe ideas on 01.01.2020.

Whether you’re spending the day in the office or at school, or simply in need of some make-ahead lunches while you work from home, I’ve rounded up 18 of my favourite easy, healthy lunch recipes from the blog to help you decide what to make!

As a dietitian, I know how important it is to have something nourishing, tasty, and satisfying to get you though your busy day.

Each of the recipes below meets certain criteria to make them perfect to enjoy for lunch, no matter where you may be!

What Makes A Healthy, Packable Lunch

To make it on this Healthy Lunch Ideas List, the meals had to meet certain requirements for a good packed lunch:

  1. They can be packed and carried on your commute without getting soggy/making a mess.
  2. They can be enjoyed cold, so no need to reheat them if you don’t have access to a microwave.
  3. They can be made in advance, so no scrambling in the morning to get something together. You can make these dishes the night before and keep them in the fridge to grab and go. TIP: try to make some larger batches of these meals, so you can cook once and eat multiple times! 
  4. They are nutritionally balanced, giving you some protein, healthy fats, complex carbs, and lots of veggies. These types of foods and meal combinations will keep you energized and able to focus through your busy workday.
  5. They are easy to make and not too time-intensive – I know your schedule is a busy one!!

Keep reading to see 18 of my favourite healthy work lunches below.

1. Kale Butternut Squash Salad With Farro

overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate
Kale Butternut Squash Salad With Farro & Goat Cheese
This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It's easy, healthy, and so satisfying!
Get the recipe

2. Winter Pasta Salad

winter pasta salad with roasted butternut squash, mushrooms, broccoli, arugula, and shrimp in a bowl
Winter Pasta Salad With Roasted Vegetables
This Winter Pasta Salad is made with oven-roasted butternut squash, broccoli, and mushrooms, as well as arugula, shrimp, and a thyme-mustard vinaigrette. This recipe is easy, healthy, and can be made dairy-free, gluten-free, and/or vegan if needed.
Get the recipe

3. Roasted Broccoli Salad

closeup shot of white bowl with roasted broccoli, farro, dried cranberries, and feta salad
Roasted Broccoli Salad With Cranberry, Farro & Feta
This Roasted Broccoli Salad is made with chewy farro, dried cranberries, crumbled feta, and a simple red wine vinegar + oregano salad dressing. It's easy, healthy, and the perfect side to add to your meal!
Get the recipe

4. 20-Minute Healthy Tuna Pasta Salad

healthy tuna pasta salad with olives, tomatoes, arugula, and herbs
Healthy Tuna Pasta Salad
This Tuna Pasta Salad Recipe is easy, fast, and healthy. Made without mayo and ready in 20-minutes! Perfect for a make-ahead meal.
Recipe is dairy-free and can be gluten-free if using gluten-free pasta.
Get the recipe

5. Strawberry Quinoa Tabbouleh With Feta

small bowl with strawberry quinoa tabbouleh salad and 2 pieces of feta cheese and gold fork
Strawberry Quinoa Tabbouleh
This Strawberry Quinoa Tabbouleh puts a delicious spin on a traditional recipe. It's refreshing, nutritious, and incredibly easy to make! Gluten-free. Dairy-free/vegan version available.
Get the recipe

6. Shrimp Taco Salad Bowl

taco salad bowl with romaine lettuce, shrimp, avocado, bell peppers, tomatoes, quinoa, lime, cilantro
Shrimp Taco Salad Bowl
This healthy Shrimp Taco Salad Bowl is made with simple ingredients like quinoa, avocado, cilantro, and lime. Refreshing and full of flavour!
Get the recipe

7. Cold Chopped Quinoa Salad

chopped quinoa salad with cucumbers, carrots, parsley, pomegranates, hard boiled eggs in pink bowl
Cold Chopped Quinoa Salad With Eggs
This Cold Chopped Quinoa Salad is perfect for lunch or dinner meal prep! It's made with pomegranates, chopped carrots, cucumbers, parsley, and protein-rich eggs to help make this salad a complete, healthy meal. It's gluten-free, vegetarian, and ready in under 30 minutes.
Get the recipe

8. Roasted Vegetable Pasta Salad With Shrimp

pasta salad with roasted red peppers, cherry tomatoes, corn, shrimp, and arugula in a white bowl, gold fork, and blue dish towel
Roasted Vegetable Pasta Salad With Shrimp
This roasted veggie pasta salad is packed with balanced nutrition and tons of antioxidants! Perfect to make for an easy weeknight dinner, packed lunch, or to bring to your next summer BBQ.
Get the recipe

9. Cold Soba Noodle Salad With Tempeh

cold soba noodles salad with tempeh, lettuce, cucumbers, carrots, red peppers, and radishes in a brown bowl
Asian-Inspired Cold Soba Noodle Salad
This nutritious soba noodle recipe is made with a delicious tamari lime dressing. Vegan, gluten-free, and ready in 30 minutes!
Get the recipe

10. No-Mayo Tuna Salad

no mayo tuna salad on toast with arugula
No-Mayo, High-Protein Tuna Salad
Greek yogurt adds extra protein and avocado adds healthy fats and fibre to a traditional tuna salad. This no-mayo option comes together in under 10 minutes. Add to toast, pitas, or wraps for a quick lunch.
Get the recipe

11. Pesto Quinoa Bowl

pesto quinoa bowl with sweet potatoes, broccoli, hard boiled egg, pecans
Pesto Quinoa Bowl With Broccoli & Sweet Potato
This Pesto Quinoa Bowl is packed with nutritious and tasty ingredients! It's great for meal prep or as a packed lunch. Recipe is gluten-free, with vegan option available.
Get the recipe

12. Massaged Kale Salad With Sweet Potato & Goat Cheese

Massaged Kale Salad With Roasted Sweet Potatoes, Pomegranate & Goat Cheese
This fall salad combines massaged lacinato kale, roasted sweet potatoes, pomegranates, and toasted pecans for a delicious and filling meal or side.
Get the recipe

13. Easy Caprese Pasta Salad

overhead shot of white bowl with cavatappi pasta, chopped cherry tomatoes, cucumbers, bocconcini, and basil
Refreshingly Simple Caprese Pasta Salad
Bursting with flavour, this caprese pasta salad recipe is easy to make, or make-ahead. It's perfect for a BBQ, picnic, or packed lunch idea. Balsamic vinaigrette and pesto dressing options included!
Get the recipe

14. Cucumber Avocado Salad With Quinoa

large white bowl with cucumber, avocado, quinoa, hard boiled eggs, sauerkraut salad and gold serving utensils
Easy Cucumber Avocado Salad With Quinoa
This Easy Cucumber Avocado Salad is made with nutritious ingredients like quinoa, sauerkraut, nutritional yeast, hemp seeds, lemon, and fresh herbs. It's healthy, refreshing, and can be enjoyed as a complete meal or side salad! Gluten-free with vegan option available.
Get the recipe

15. No-Mayo Avocado Egg Salad Sandwich

white plate with mashed avocado egg salad sandwich over a slice of toast
Easy, Avocado Boiled-Egg Sandwich (No Mayo)
Using avocado as a substitute for mayonnaise, this healthy boiled-egg salad sandwich recipe is packed with protein, healthy fats, and fibre for a filling, balanced meal. Plus, it's made in 20 minutes or less!
Get the recipe

16. Tuna Pasta Salad With Pesto

overhead shot of large white bowl with tuna pasta salad, pesto, cherry tomatoes and gold spoons
Tuna Pasta Salad With Pesto
This Tuna Pasta Salad With Pesto is an easy, healthy make-ahead lunch idea. It's made with protein-packed canned tuna and a dairy-free hemp seed pesto. Simple, delicious, and ready in 30 minutes!
Get the recipe

17. Chimichurri Grain Bowl

grain bowl with roasted sweet potatoes, romanesco, radishes, chimichurri sauce, and a fried egg
High-Protein Chimichurri Grain Bowl
This High-Protein Chimichurri Grain Bowl is a healthy vegetarian lunch or weeknight dinner idea. Recipe can be made ahead and enjoyed either warm or cold! 
Get the recipe

18. Canned Mackerel Pasta Salad

canned mackerel pasta salad with peppers, tomatoes, cucumbers, basil, and arugula in pink bowl
Easy Canned Mackerel Pasta Salad
This Canned Mackerel Pasta Salad is an excellent source of omega-3s, protein, and tons of veggies. Super delicious, ready in 30 mins, and great for meal prep or a packed lunch!
Get the recipe

And there you have it – 18 Easy, Healthy Lunch Ideas to pack with you to work (or school)! I hope you guys find some inspiration from this list, and I hope that it saves you some time, energy, and stress when deciding what to make.

If you make any of these recipes, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

More Healthy Recipe Roundups

  • 20+ Easy, Healthy Vegetable Side Dishes
  • 27 Healthy Meal Prep Snack Recipes
  • 25 Dietitian-Approved Healthy Breakfast Meal Prep Ideas
  • 30 Healthy Meal Prep Ideas For Lunch & Dinner
  • 25 Meal Prep Component Recipes To Mix & Match
overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate
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18 Healthy Lunch Ideas, Including Kale Butternut Squash Salad

This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It's easy, healthy, and so satisfying!
Course Salad
Cuisine Mediterranean
Diet Vegetarian
Keyword butternut squash, dried cranberries, farro, goat cheese, kale, pumpkin seeds
Prep Time 15 minutes
Cook Time 30 minutes
0 minutes
Total Time 45 minutes
Servings 2
Author Carrie Walder

Ingredients

  • 1 large bunch kale, curly or lacinato
  • 3 Tbsp olive oil (divided)
  • 1/2 a lemon, juice only
  • 1/2 tsp garlic powder
  • Salt + pepper, to taste
  • 1/2 cup farro, dry
  • 2 cups butternut squash, peeled + cut into 1/2-inch cubes
  • 1/2 tsp ground cinnamon
  • 1/4 cup goat cheese, crumbled
  • 3 Tbsp dried cranberries
  • 2 Tbsp pumpkin seeds (pepitas)

Instructions

  • Preheat oven to 400F and bring a large pot of water to a boil.
  • Remove kale leaves from stems before washing and drying. Place kale in a large salad/mixing bowl and drizzle 2 Tbsp olive oil, lemon juice, garlic powder, salt, and pepper overtop.
  • Using your hands, squeeze and massage the oil-lemon mixture into the kale, similar to how you would knead dough (about 1 minute). Cover the bowl and let sit while you cook the rest of the ingredients.
  • Cook farro in the pot of boiling water using the "pasta method" or according to package directions. Drain when done.
  • Place butternut squash cubes on a baking sheet and toss in remaining 1 Tbsp of olive oil, cinnamon, and salt. Transfer to the oven for 30 minutes, tossing halfway.
  • Once both farro and squash are cooked, add them to the massaged kale along with goat cheese, dried cranberries, and pumpkin seeds. Toss well, adding more salt + pepper if desired. Serve and enjoy!

Notes

*This recipe makes about 2 servings if eating as a full meal, or 4 servings if enjoying as a side salad.
*This massaged kale salad can be made in advance and stored in an airtight container for about 3 days in the fridge. Kale holds up well and doesn’t go soggy like other leafy greens.
*Farro is NOT a gluten-free grain. If you need to follow a GF diet, simply swap the farro with another whole grain like quinoa or brown rice.
*For a dairy-free/vegan version, simply omit the goat cheese or replace with a vegan alternative.
Did you make this recipe?Be sure to tag @walderwellness on Instagram. I love seeing your beautiful creations!

This post may contain affiliate links. Please see my disclosure policy

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1 Comment
Filed Under: Healthy Living, Mains, Meal Prep, Nutrition Articles, Recipes, Salads

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  1. How To Meal Plan For Beginners - Souvenirs and Sparkles says:
    February 17, 2020 at 11:17 am

    […] Here are more lunch ideas. […]

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About Me

Hi, I’m Carrie Walder, MS, RD! I’m a Registered Dietitian in both Canada and the United States. Here, and on my Instagram (@walderwellness), I share ways to add more whole foods into your everyday life in a simple, realistic, and nutritionally balanced way. Thanks so much for stopping by!

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Each of the lunch recipes in this roundup:
- can be made in advance, without getting soggy leftovers
- can be enjoyed cold, so no need to reheat
- are nutritionally-balanced, with a source of protein, healthy fat, complex carb, and fibre-rich veggies —> this helps keep your energy levels steady through the afternoon
- are easy + not too time-intensive, fitting in with your busy schedule!

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