Looking for a quick and healthy packed lunches? A Dietitian shares 25+ of her favourite easy packed lunch ideas.
Lunch is by-far my least favorite meal of the day! Between lacking time and energy I find it so hard to prioritize eating a balanced meal. It can be easy to skip lunch or find yourself grab something at the closest fast food restaurant. However, as a registered dietitian I also know how important it is to have a proper mid-day balanced meal!
Today I'm going to help save your wallet and ensure your body is getting the proper nutrition it needs by sharing 25+ of my favorite healthy packed lunch ideas. From meal-prep friendly salads to loaded sandwiches and wraps, you are sure to find a new staple lunch to add to your weekly rotation!
Table of contents
Featured 5 Healthy Packed Lunches
If you were brought here from social media, these are my top 5 easy and healthy packed lunches that have been in my rotation recently:
BBQ Chicken and Black Bean Quesadilla
My BBQ chicken and black bean quesadilla is a fun, fast and healthy lunch you can make that's packed with protein and fibre.
Inspired by Esquites, my Mexican chicken salad is a flavorful, high protein recipe made with street corn, jalapeno, lime and cotija cheese.
With only 10 minutes of prep, these turkey and cheese roll ups are the easiest party appetizer or packed lunch recipe. A fun way to switch up your everyday sandwich!
This snacky adult lunchable puts the fun back into lunch with nourishing foods like eggs, veggies, and hummus. It has the nostalgia of lunchables, but revamped for grown ups.
Creamy Pesto Chicken Spinach Wrap
Chicken spinach wraps with creamy pesto and hummus are a balanced, 5 minute lunch you can pack for work or school.
More Easy Lunches
Sandwiches & Wraps
Say goodbye to the days of ham + cheese sandwiches. These sandwiches and wraps are LOADED with protein, veggies and flavor! We've included some of our favorite plant-based and animal-based options below.
Try this honey mustard chicken wrap for a delicious 30 minute lunch, completely from scratch. With air fryer chicken tenders and a homemade sauce, it's healthy too!
Smashed Vegan Chickpea Salad Sandwich
My vegan chickpea salad is the meal prep lunch you need. It comes together in only 15 minutes and has tons of fibre and plant-based protein to keep you full. Just like tuna salad, but completely vegan!
Spice up your lunches with my Caesar chicken nugget wrap. It's a 5 minute lunch that's high protein, balanced and made with healthy Caesar dressing.
This grilled pesto tofu sandwich has it all. Grilled pesto tofu, carmelized onion, arugala and feta cheese. Get ready to crave this every single day.
Chicken Caesar Salad Kale Wrap
Quick, easy and simple these chicken Caesar salad kale wraps are about to be our new lunch go-to recipe. They are delicious, satisfying packed with nutrients and require less than 10 ingredients!
Versatile Protein-Packed Salad
A cross between a salad and a sandwich filling these protein-packed salads are perfect to serve with crackers, add to a wrap or eat as part of a bowl! From tuna, to shredded chicken to chickpeas we've got LOTS of options for you below.
Southwest Smashed Chickpea Salad
Make this smashed chickpea salad in 20 minutes with minimal effort! Packed with plant based protein, fibre, veggies, and flavourful spices it's sure to be staple in your lunch rotation.
This Mexican tuna salad is tangy, flavorful, and pairs beautifully with crackers and your favourite veggies. It's even packed with 20g of protein.
Easy 5 Ingredient Shredded Chicken Salad
This 5 ingredient chicken salad recipe is the ultimate easy lunch. Put it on a sandwich, salad, or crackers for a healthy meal or snack.
Honey Mustard Chicken Salad Without Mayo
The perfect honey mustard chicken salad, made with no mayo. Dairy-free, high protein and easy to add for balanced salads, sandwiches and wraps.
This high protein spicy tuna salad has a kick of heat and crunch for a satisfying lunch. Add it to salads, sandwiches or eat with crackers.
Spice up packed lunches with my Greek chicken tzatziki salad! Ready in under 30 minutes and packed with over 30g protein, it's a healthy addition to salads, wraps and snack plates.
Cranberry and Pecan Chicken Salad
Cranberry pecan chicken salad is an easy high protein lunch! We use crisp celery, cranberries and pecans for the best mix of sweet and salty.
Level up your sandwiches with this egg salad with pickles. It's salty, tangy and packed with protein for a satisfying lunch. With my no peel hard boiled egg trick, egg salad has never been easier.
Inspired by Trader Joe's, these Greek marinated chickpeas are spiced with oregano, cumin, fresh parsley and lemon. A flavorful addition to wraps, salads and bowls!
This vegan bean salad is my biggest summer hit. It's filled with fresh veggies, plant-based protein, and creamy avocado for a vegan twist on cowboy caviar. Perfect with chips, veggies or on its own.
Meal-Prep Friendly Salads
No one likes a soggy salad! We've rounded up our favorite non-boring, salads that perfect to prep ahead of time for an easy and healthy packed lunch.
Packed with colorful veggies and a tangy sesame ginger lime dressing, this Thai chopped salad is the best balanced recipe that's also meal prep friendly.
Nacho Salads are crunchy, colorful, & delicious! Made with turkey, cheese, & tortilla chips, it's a non-boring salad your family will love.
Need an easy, plant-based lunch in 30 minutes? This mason jar peanut salad is full of veggies and packs an umami punch to spice up your meal prep.
My crunchy dill pickle salad is a balanced plant-based meal for all the pickle enthusiasts. Made with lentils, feta, kale and more.
Crunchy Kale Winter Salad with Pomegranate
This crunchy kale winter salad with pomegranates, root veggies, feta and pumpkin seeds has everything you need in a side. It's beautiful seasonal dish to share at parties.
Curried couscous vegan salad is an easy, healthy, plant-based recipe for meal-prep. Tossed in a tahini curry sauce, it's full of flavor and nutrients.
Packed with fresh vegetables, quinoa, herbs, and plant powered protein, this copycat Costco quinoa salad is the perfect lunch for a hot summer day.
Nostalgic Options
Cue the nostalgia! These are our favorite easy packed lunch ideas inspired by childhood classics (but now with more nutrients).
These homeade pizza lunchables are an adult version of your favourite childhood food. Ready in 10 minutes and packed with protein and veggies, these are sure to be a new meal prep lunch staple.
Muffin tin pizza cups are an easy healthy meal prep option. Customize with your favourite pizza toppings for a quick lunch that kids and adults will love.
Homemade Ground Chicken Nuggets
My homemade ground chicken nuggets are a healthier take on a childhood classic. Hidden veggies, high protein and only 15 minutes of prep.
Protein Cottage Cheese Mac and Cheese
My cottage cheese mac and cheese is packed with 23g of protein, with all the cheesy goodness. This recipe is dietitian and foodie approved!
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See you in the kitchen!
I love seeing my recipes in action! If you decide to make any of these healthy packed lunch ideas, don't forget to tag me on Instagram- @nourishedbynic or leave a rating and comment below!
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