Easy lunches: recipes to explore

Everyday lunches with familiar ingredients. These are recipe ideas, not recommendations for a particular allergy, medical diet or household. Always verify ingredients and cooking safety.

Chicken Rice Lunch Bowls

Juicy chicken, rice and warm vegetables portioned for lunches that are easy to reheat safely. · 30 minutes · Serves 4

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Ingredients

• 1.25 lb Chicken breast
• 1.5 cup Long grain rice
• 1 bag Frozen mixed vegetables

Directions

1. Cook the rice according to its package directions.
2. Dice the raw chicken on a separate board; wash hands and utensils after handling.
3. Cook chicken in a skillet over medium heat, turning until the thickest pieces reach 165°F / 74°C.
4. Cook the frozen vegetables following the package directions until hot.
5. Divide rice, chicken and vegetables between containers; refrigerate promptly and reheat thoroughly.

White Bean Tomato Soup

A comforting tomato broth with tender white beans and sweet softened onion, made mostly from pantry staples. · 25 minutes · Serves 4

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Ingredients

• 2 can White beans
• 1 can Crushed tomatoes
• 1 ct Yellow onions

Directions

1. Peel and chop the onion into small pieces.
2. Cook the onion with a splash of water in a covered saucepan over medium heat for about 5 minutes, until soft.
3. Drain and rinse the beans, then add them with the crushed tomatoes and 2 cups of water.
4. Bring to a simmer and cook uncovered for 12–15 minutes, stirring occasionally.
5. Taste before serving; season with salt and pepper if available.

Cheesy Bean Quesadillas

Crisp, golden tortillas around warm black beans and gooey cheese, with salsa on the side for dipping. · 15 minutes · Serves 4

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Ingredients

• 8 ct Flour tortillas
• 1 can Black beans
• 6 oz Shredded cheese
• 6 oz Salsa

Directions

1. Drain and rinse the beans, then mash roughly with a fork.
2. Spread the beans over half of each tortilla and sprinkle with cheese.
3. Fold each tortilla over; place in a dry nonstick skillet over medium-low heat.
4. Cook about 2–3 minutes per side, until the tortilla is golden and the cheese melts.
5. Slice carefully and offer salsa on the side.

Chicken Hummus Lunch Wraps

Shredded cooked chicken, hummus, cucumber and sweet red pepper rolled in soft flour tortillas. · 10 minutes · Serves 4

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Ingredients

• 12 oz Cooked chicken
• 4 ct Flour tortillas
• 8 oz Hummus
• 1 ct Cucumber
• 1 ct Bell peppers

Directions

1. Wash and cut the cucumber and red bell pepper into thin, easy-to-bite strips.
2. Spread hummus onto four tortillas, leaving a narrow border.
3. Divide the fully cooked chicken and vegetables evenly between tortillas.
4. Fold the sides and roll each wrap tightly. Serve immediately or refrigerate promptly.

Turkey Avocado Sandwiches

Deli turkey and creamy avocado in simple bread sandwiches. · 10 minutes · Serves 4

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Ingredients

• 12 oz Deli turkey
• 8 slice Bread
• 2 ct Avocado

Directions

1. Halve avocados, remove pits and scoop out flesh. Slice or mash.
2. Divide avocado between four bread slices.
3. Add deli turkey, then close with remaining bread.
4. Cut in half and serve, or refrigerate promptly.

Mediterranean White Bean Salad

A bright white bean, cucumber and fresh tomato salad with a simple lemon dressing. · 10 minutes · Serves 4

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Ingredients

• 2 can White beans
• 1 ct Cucumber
• 2 ct Tomatoes
• 1 ct Lemon
• 2 tbsp Olive oil

Directions

1. Drain and rinse the white beans.
2. Wash the cucumber and tomatoes, then chop into bite-sized pieces.
3. Juice the lemon and whisk its juice with the olive oil.
4. Gently toss the white beans, cucumber and tomatoes with the dressing. Keep chilled until serving.

Black Bean Corn Lunch Bowls

Warm black beans and cooked sweetcorn over rice, finished with salsa. · 25 minutes · Serves 4

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Ingredients

• 2 can Black beans
• 1.5 cup Long grain rice
• 12 oz Frozen corn
• 8 oz Salsa
• 1 tsp Ground cumin
• 1 tbsp Olive oil

Directions

1. Cook the rice following its package directions.
2. Cook the frozen corn following its package directions until hot.
3. Drain and rinse beans. Warm with olive oil, cumin and 2 tablespoons of water for 5 minutes.
4. Divide rice between four bowls and add warm beans and corn.
5. Spoon salsa on top or serve alongside. Refrigerate leftovers promptly.

Chicken Pesto Pasta Salad

Cold short pasta and cooked chicken tossed with green pesto for an easy make-ahead lunch. · 25 minutes · Serves 4

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Ingredients

• 12 oz Cooked chicken
• 12 oz Pasta
• 5 tbsp Pesto

Directions

1. Cook the pasta according to its package directions, drain and cool promptly.
2. Cut fully cooked chicken into bite-size pieces.
3. Toss cooled pasta and chicken with pesto until coated.
4. Refrigerate in a covered container until serving; keep cold when packed for lunch.

Tuna White Bean Pitas

Tuna and white beans with lemon and parsley tucked into pita pockets. · 10 minutes · Serves 4

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Ingredients

• 2 can Canned tuna
• 1 can White beans
• 4 ct Pita bread
• 1 ct Lemon
• 2 tbsp Fresh parsley
• 1 tbsp Olive oil

Directions

1. Drain tuna. Drain and rinse white beans.
2. Chop parsley and juice the lemon.
3. Gently mix tuna and beans with lemon juice, olive oil and parsley.
4. Open pita pockets and divide filling between them. Keep chilled until serving.

Turkey Ranch Pinwheels

Deli turkey, creamy ranch and cheddar rolled into small tortilla pinwheels. · 10 minutes · Serves 4

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Ingredients

• 8 oz Deli turkey
• 4 ct Flour tortillas
• 4 tbsp Ranch dressing
• 4 oz Shredded cheese

Directions

1. Lay four tortillas flat and spread each thinly with ranch dressing.
2. Divide turkey and cheese evenly across tortillas.
3. Roll tightly, keeping the filling tucked inside.
4. Chill briefly to help hold their shape, then slice into thick pinwheels. Refrigerate until serving.

Chickpea Caesar Wraps

Chickpeas and crisp lettuce with Caesar dressing in soft flour wraps. · 10 minutes · Serves 4

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Ingredients

• 2 can Chickpeas
• 4 ct Flour tortillas
• 1 head Lettuce
• 4 tbsp Caesar dressing

Directions

1. Drain and rinse chickpeas. Wash lettuce, dry and chop.
2. Toss chickpeas and lettuce with Caesar dressing.
3. Divide filling between tortillas, fold in sides and roll.
4. Serve promptly or keep refrigerated.

Greek Chicken Rice Lunch Bowls

Lemon chicken rice bowls with diced fresh cucumber and tomatoes, ideal for packing ingredients separately. · 25 minutes · Serves 4

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Ingredients

• 12 oz Cooked chicken
• 1.5 cup Long grain rice
• 1 ct Cucumber
• 2 ct Tomatoes
• 1 ct Lemon
• 1 tbsp Olive oil

Directions

1. Cook rice according to package directions and cool promptly if preparing packed lunches.
2. Wash and dice the cucumber and tomatoes.
3. Divide rice and fully cooked chicken among four bowls; add cucumber and tomatoes.
4. Squeeze lemon over the bowls and finish with a little olive oil. Store chilled if making ahead.

Peanut Noodle Lunch Boxes

Cold peanut-sauce noodles with crisp carrot strips and peanuts. · 25 minutes · Serves 4

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Ingredients

• 12 oz Pasta
• 4 tbsp Peanut butter
• 2 tbsp Soy sauce
• 2 ct Carrots
• 0.25 cup Peanuts

Directions

1. Cook pasta following package directions. Drain, rinse briefly with cool water and drain well.
2. Whisk peanut butter and soy sauce with 4 tablespoons of warm water until smooth; add more water a little at a time if needed.
3. Peel carrots and cut into thin strips or grate.
4. Toss cooled pasta with sauce and carrots; scatter peanuts over portions.
5. Refrigerate promptly in covered lunch containers and keep cold until eating.

Egg Salad Crunch Wraps

Fully cooked eggs chopped with a little mayonnaise and tucked into flour wraps with crisp lettuce. · 25 minutes · Serves 4

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Ingredients

• 6 ct Eggs
• 4 ct Flour tortillas
• 4 tbsp Mayonnaise
• 0.5 head Lettuce

Directions

1. Place eggs in a saucepan, cover with water and bring to a boil. Remove from heat, cover and let stand for 10–12 minutes, then cool promptly.
2. Peel and chop the hard-boiled eggs, mix gently with mayonnaise.
3. Wash and dry the lettuce. Lay tortillas flat and distribute the lettuce and egg salad.
4. Roll securely, slice and serve, or refrigerate promptly until lunchtime.

Tomato Mozzarella Pesto Sandwiches

Fresh tomato, mozzarella and pesto layered in bread sandwiches. · 10 minutes · Serves 4

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Ingredients

• 8 slice Bread
• 2 ct Tomatoes
• 8 oz Mozzarella
• 4 tbsp Pesto

Directions

1. Wash and thinly slice tomatoes. Slice mozzarella.
2. Spread pesto on four bread slices.
3. Layer tomato and mozzarella, then close with remaining bread.
4. Cut in half and serve promptly or refrigerate.

Lentil Hummus Lunch Bowls

Tender lentils and creamy hummus on fluffy rice, with a simple pantry-friendly presentation. · 25 minutes · Serves 4

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Ingredients

• 2 can Lentils
• 1.5 cup Long grain rice
• 8 oz Hummus
• 1 tbsp Olive oil

Directions

1. Cook the rice according to its package directions.
2. Drain and rinse the canned lentils and warm gently with a little water until steaming.
3. Divide rice, lentils and hummus among four bowls, adding olive oil on top.
4. Serve warm or cool components promptly for packed lunches.

BBQ Chicken Lunch Wraps

Warm fully cooked chicken tossed with barbecue sauce in simple soft wraps. · 15 minutes · Serves 4

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Ingredients

• 12 oz Cooked chicken
• 4 ct Flour tortillas
• 4 tbsp BBQ sauce

Directions

1. Cut or shred fully cooked chilled chicken into easy-to-bite pieces.
2. Toss with barbecue sauce until lightly coated. Warm in a covered pan over medium-low heat, stirring occasionally, until the chicken reaches 165°F / 74°C; add a splash of water if needed.
3. Divide between tortillas, fold sides inward and roll.
4. Serve promptly or refrigerate until eating.

White Bean Pesto Pasta Salad

Chilled pesto pasta with tender white beans in an easy, make-ahead lunch salad. · 25 minutes · Serves 4

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Ingredients

• 2 can White beans
• 12 oz Pasta
• 5 tbsp Pesto

Directions

1. Cook the pasta following its package directions, then drain and cool promptly.
2. Drain and rinse the white beans.
3. Toss the cooled pasta and beans with pesto until coated.
4. Cover and refrigerate until serving; keep chilled if packing for lunch.

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