50+ Lunch Ideas That Aren’t Sandwiches
- March 27, 2024
- Last Updated: March 27, 2024
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If you’re looking for some creative lunch ideas that aren’t sandwiches, look no further! Although sandwiches will always be a lunchtime staple, there are days when you just want something different. Today’s post is full of RD-approved non-sandwich lunch ideas.
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When it comes to lunch, I want something quick, and to be honest, a sandwich is quick and efficient.
Let’s paint the picture – It’s midday. I’ve got work to do, a mess to clean, and kids to feed.
Sandwiches are an easy go-to and are on repeat at our house, but having them too often can lead to a lunch rut.
But sometimes I just crave something more – a lunch idea that isn’t a sandwich and maybe something that can even be perceived as a fun option.
Let’s be honest, when you’re sick of the same old peanut butter and jelly or deli meat lunch, it’s time to take the power back on your lunch routine.
It’s time to think outside the box. Alot of these easier options also work well for meal ideas when you don’t know what to eat.
Importance of Lunch
I’ve recently written about protein ideas for kids lunches, but I know us adults need help too.
Lunch is an important meal that helps fuel our activity for the afternoon.
When I’m in marathon training or just a busy season of go-go, I rely heavily on these high carb lunches to provide lasting energy throughout the afternoon.
Maybe you put a lot of effort into feeding your picky eater, but when it comes to yourself, you fall short on healthy lunch ideas.
Perhaps you snack on their leftovers or eat handfuls of crackers. Or you’re at work and have to order takeout, again, instead of eating your packed lunch that you forgot to pack.
While preparing or planning for lunches may feel overwhelming, I’ve got some wonderful lunch ideas that aren’t sandwiches, compiled from some wonderful Registered Dietitians.
Your lunch should include the basics: carbohydrates for energy, protein for satiety, and fat for staying power.
This may translate to different textures (crunchy is a must for me!), different flavors (sweet, salty, savory, etc.), and usually, different colors to please the eyes.
We do eat with our brains.
And of course, lunch is also a great time to get in some important nutrients like vitamins, minerals, and fiber.
So add in vegetables for kids and/or fruits to have a complete meal.
Non Sandwich Lunch Ideas
Whether you are packing your lunch to eat at work or making your lunch at home, we can agree on this: it needs to be easy.
And if non sandwich lunch ideas for adults conjure up ideas of too many steps or too much time, let’s reframe that thought and prove how easy they can be.
It’s well known that we’re much less likely to order takeout when we plan for easy lunches. Not only does it save money, but it’s better for you.
From grain salads, to mexican-inspired flavors like tacos and quesadillas, to smoothies, here are some ideas for non sandwich lunches that will add a little variety to your diet.
Best Cold Lunch Ideas
Cold lunches are refreshing on a hot day. Or maybe you prefer a temperature-safe option that your child can eat at school that doesn’t need to be heated.
Cold lunchbox ideas can be appealing!
A cold lunch is also perfect to pack for a long day of activities (have you tried these food activities for toddlers?) or sporting events.
And just because you need a cold lunch, doesn’t mean it has to be boring.
These easy cold lunch ideas will hit the spot, whether you need non sandwich lunch ideas for kids or for yourself.
- Pasta salad: Don’t save your pasta salads for picnics only – make your own perfect pasta salad! Pasta salads can make a filling lunch if you add a protein like tuna, leftover chicken, or tofu. Or, have olives, feta cheese, bell peppers, cherry tomatoes and veggies for a Mediterranean pasta salad. If you don’t love the taste of mayo, try this tuna pasta salad without mayo.
- Egg, tuna, or chicken salad – All of these options can be served on crackers, on a bed of greens, on a lettuce wrap, or in a pita to change it up. Egg salad, tuna salad, chicken salad – buy storebought or make your own.
- Wraps or pitas: Anything you can put in between 2 slices of bread can go in a wrap or pita to add variety to your lunch. Use simple ingredients, like hummus, chickpeas or pepperoni.
- Adult lunchable or bento box: These can be just as fun for adults as they are for kids. Load it up with fresh fruit, nut butters, cheese, nuts, deli meat, whole grain crackers, edamame, veggies, hard-boiled eggs, homemade granola bars, etc. There’s something so satisfying and pleasurable about a snack plate with different colors, textures and flavors. Apple slices and peanut butter are always on mine.
- Smoothies: Make greek yogurt smoothies, or add milk or protein powder to boost your protein. Then add fruits, greens, flaxseeds, or whatever you like to make a delicious and filling smoothie.
- Overnight oats: Oats aren’t just for breakfast. Most overnight oats recipes contain a great blend of carbohydrates, protein, and fats to keep you energized for your afternoon tasks, like this high protein overnight oats recipe. Plus, you make them in advance and just pull them out of the fridge when you’re ready for lunch.
- Salads: The sky is the limit with salads. There are thousands of ways you can make a salad (I love this summer strawberry salad) and tailor it to your specific taste and nutrient needs. Mason jar salads are fun and easy to make in advance.
- Greek yogurt smoothie bowl: Using yogurt as a base, add on fruit, nuts, seeds, hemp hearts, or ground flax for a hearty and satisfying meal. Use this strawberry banana smoothie bowl for inspiration!
- Sushi: Whether you make it yourself or grab it from your favorite sushi spot, sushi is an excellent cold lunch option.
Best Hot Lunch Ideas
If you can have a hot meal at work or school, it definitely expands your options. There are quite a few non-sandwich meal ideas that come together in under 20 minutes.
Another major time saver aside from healthy eating is meal prepping, like I talk about in my meal prep ebook.
This helps all of us feel less stressed during the week!
I love to make some of these meals ahead of time, pack them in storage containers, and pull them out when it’s time for lunch.
- Rice or grain bowls: If you’ve got leftover rice or quinoa, you’ve got a versatile base for a meal or grain bowl. Add a source of protein, like chicken, beef, or tempeh, veggies, and a dressing for a satisfying lunch. We love this butter chicken rice bowl and quinoa power bowl. You can even make a batch of instant pot lemon basil rice and add your favorite protein.
- Chicken tenders with a side: This simple meal is great for kids and adults alike! Plus, there are so many sides for chicken tenders to choose from!
- Soup, stew, or chicken pumpkin chili: Another meal that can be made thousands of ways, you can make a pot of soup, stew or chili and have it for days. We love this kale meatball soup with a crusty bread. Soups and chilis also store well for a quick freezer meal.
- Tacos or burritos: There’s a reason these are one of the top weeknight meal ideas. They’re quick and enjoyed by the whole family. Tacos and burritos also make a fast lunch meal. I love these shrimp tacos with a tropical fruit salsa.
- Mac and cheese: While there’s nothing wrong with classic Kraft, you can whip up a homemade toddler mac and cheese and hide veggies in it. Perhaps my favorite lunch idea for kids that aren’t sandwiches is a spin on mac and cheese, like this sweetpotato mac and cheese. You’ll love it too!
- Pasta: Another quick meal that doesn’t have to be served only at dinner, pasta can be boiled in minutes for an easy hot lunch or baked for a fun pasta bake.
- Burgers: Burgers can give you that takeout feel, without the expense. You can make a turkey burger in the air fryer in minutes for a tasty, restaurant-quality meal, or rely on these fun apple turkey burgers.
- Salmon patties: Looking to boost your omega-3 fatty acids? Canned salmon is an excellent source of heart-healthy fats, and tastes good, too! Plus, it’s a pantry staple. I love these teriyaki salmon patties and salmon zucchini fritters.
- Stir fry: Craving a meal with Asian flare? Stir fry is a one-pot meal (less dishes…yay!) that can be made with soy sauce and the ingredients you have on hand. This egg noodle stir fry is so quick!
- Sheet pan meal: Another dish saver, sheet pan meals can be prepped in minutes and will bake while you’re wrapping up your tasks. These chicken sausage sheet pan and honey garlic shrimp sheet pan are ready in minutes.
- Mini pizzas: My kids love making pizza, and mini pizzas are just the thing for lunch. You can tailor your mini pizza to include any toppings you want. Use tortillas, English muffins or a hearty bread. Or add these quinoa pizza bites to anything.
- Nachos: Use tortilla chips and add your favorite toppings, or make them a little healthier with these sweetpotato nachos. So fun for all involved.
More Easy Lunch Ideas When You’re Sick of Sandwiches
The appeal of the sandwich is that they can be fast.
But, there are other foods you can whip up in minutes (or reheat as leftovers) when you can’t bear the thought of one.more.sandwich!
- Scrambled or fried eggs with toast or a bagel: Protein, check! Fat, check! Carbs, check! And eggs are ready in no time.
- Omelet: Amp up your egg game with some tasty fillers, like cheese, veggies, or lunch meat.
- Quesadillas: Seriously, quesadillas are so easy and the kids love them. You can add black beans or sauteed onions for boost in fiber and nutrients.
- Leftovers: You can’t go wrong with leftovers. We’ve all got them, we may as well use them!
- Rotisserie chicken with air fryer parsnips: Rotisserie chicken is not only yummy, but it makes a great protein for when you are crunched for time.
- Fried rice: Got leftover rice? Throw it in a pan, and fry it up with some eggs and veggies for a meal your whole family will gobble up.
- Bagel with cream cheese – Add an egg for more protein or switch up the flavor of cream cheese!
- Tortellini – Tortellini cooks so quickly! Make this frozen tortellini in one pot with taco flavors or ravioli with jarred sauce: Frozen pasta is a super speedy meal that is filling and gratifying.
- Snack plate: You don’t have to “make” anything. Throwing together snacky foods is one of my favorite and fun ways to fuel myself. If it’s not enough for a meal, your body will tell you and your next meal will likely need to be more substantial.
50+ Dietitian Recipes for Non Sandwich Lunches
Still looking for lunchtime inspiration? As a dietitian, I know it’s important to get a variety of foods in your diet. But it’s also easy to get into a slump.
That’s when I need a little help from my friends. I love to test new easy recipes and fellow dietitians are my go-to resource.
I rounded up some of their tasty and nutritious lunch recipes here.
Non Sandwich Lunch Ideas
These meals and recipes work as non sandwich lunch ideas for adults and kids alike. Take what you want and leave the rest. It's refreshing to enjoy a lunch that isn't a sandwich every once in a while!
This quinoa and sweet potato salad blends savory quinoa and sweet potatoes with a variety of fresh fruit options, topped with a smooth citrus honey dressing.
Chicken pasta with coconut milk is a veggie-rich, creamy, one-pot pasta that's great for the whole family.
Lemon Herb Cheesy Quinoa is a light, gluten-free nutritious meal option packed with flavor or makes for a great use of leftover quinoa. Use this quinoa as the base of a hearty bowl by adding sauteed veggies and a protein like edamame or chicken breast.
Sheet Pan Pork Chops and Sweet Potatoes is an easy sheet pan fall dinner made with delicious pork tenderloin with apples and sweet potatoes.
This Gluten Free Sweetpotato Pizza Crust is a wholesome, gluten free and vegan pizza crust alternative that you can decorate with your favorite options. As a plant based pizza crust, it's full of flavor, fiber, nutrients and antioxidants and makes for a great post run canvas for toppings of your choice.
This white bean skillet recipe boasts a combination of white beans, tomatoes, veggies and pizza spices giving it a true flavor like its name, Pizza Beans! It's a delicious vegan cannellini bean recipe.
This Sweet Potato Kale Hash recipe is an easy way to add veggies to your breakfast, and make the best vegan breakfast hash.
This vegan winter roasted vegetable bowl is a delicious autumn bowl recipe, with whole grains, plant protein and roasted vegetables topped with a creamy tahini lime dressing.
This cantaloupe mango smoothie is easy, nutritious, and only needs 5 ingredients! It’s a refreshing summer drink for kids and adults.
This Toddler Mac and Cheese with pears is the easiest pasta for toddlers and also works as some of the best pasta for babies. It's ready in 15 minutes, only uses one pot, and combines fruits and vegetables!
This Healthy Sweetpotato Mac and Cheese is the answer to your cheesy pasta dreams. A mixture of whole wheat pasta, mashed sweetpotato, cheese and kale make this sweetpotato pasta bake a winner!
This is the perfect side salad for your lunch. With the array of colors and whirl of nutritional benefits, this salad hits all the bright spots!
This Roasted Beets and Butternut Squash Salad with Apple Maple Vinaigrette is the perfect combination of fall flavors. A mixture of farro, goat cheese, squash, beets, and spicy arugula makes this butternut squash beet salad a fall favorite.
This Mediterranean Vegan Cold Pasta Salad is a creamy, colorful plant based pasta recipe. Swap out your typical pasta salad recipe for this healthy, roasted vegetable pasta salad.
This Summer Strawberry Chicken Salad is the perfect blend of fruity, sweet and savory. Topped with strawberry marinated chicken, it's the perfect way to eat a strawberry summer salad, topped with a cool, refreshing honey lime dressing.
This 20 minute honey garlic shrimp and broccoli sheet pan meal is the perfect quick and easy meal for those busy days. With minimal prep and clean up, it's ready quickly and served with a delicious honey ginger shrimp sauce.
Mango Quinoa Salad is gluten free and a fun spin on pasta salad. Full of light and refreshing veggies, it's an easy and delicious summer quinoa salad.
This kale and broccoli salad blends the sweet flavors of cranberries, tartness of lemon and savory flavors of vegetables, topped with fresh wild Alaskan sockeye salmon and a honey lemon dressing.
This Easy Chicken Apple Sausage Sheet Pan Dinner is ready in 20 minutes and family-friendly! Sheet pan chicken sausage and potatoes is healthy, quick, and requires minimal prep and clean up.
This colorful vegan couscous salad is a great addition to your lunch rotation. It's filled with fresh summer veggies, whole grains and plant protein.
These Turkey Apple Burgers are the perfect combination of tasty and nutritious, filled with fruits and vegetables! They are an ideal lunch food perfect for kids, toddlers and adults.
Skip the mayo - this tuna with greek yogurt helps prevent that dry tuna taste, and the combination of feta cheese and dill spices brings out a refreshing flavor!
These Teriyaki Pineapple Salmon Patties are an easy, flavorful recipe ready in 15 minutes and full of healthy fats, protein and flavor. Easy to pair with a salad, or throw on a bun or sandwich, these teriyaki patties make for great meal prep lunches and leftovers, too!
This easy chicken and veggie egg noodle stir fry is a pantry-friendly recipe and comes together in less than 30 minutes from start to finish. It's great for a kid-friendly lunch or post workout meal!
Oven baked kabobs are great any time of year, whether you have a grill or not. With a tantalizing flavor blend of chicken, sweet potatoes, veggies and a lemon herb marinade, these easy kabobs in the oven are a must make.
This Crispy Air Fryer Tempeh covered in a delicious tempeh peanut sauce is a 20 minute vegan air fryer recipe that everyone will love!
This turkey taco quinoa skillet is an easy, delicious meal that comes together quickly. Made with cheese, quinoa, ground turkey, black beans, veggies, this cheesy taco skillet will be a new favorite!
Cookie dough overnight oats are a healthy and delicious to your sweet tooth. Overnight cookie dough oats can be made in advance and ready to take on the go or enjoy at home.
These air fryer bison burgers are flavorful, ready in minutes, and an easy way to make bison burgers. Top them with your favorite spreads and enjoy an easy lunch!
Don't discount these air fryer pizza bites! Made with pepperoni, peppers, crescent rolls and cheese, these air fryer pizza crescent rolls are a family-friendly, easy and quick meal.
If you like tacos and pasta, this one pot taco tortellini is a brilliant blend of the two! It's ready in under 20 minutes and is a great, family-friendly meal!
Lemon Pepper Baked Chicken Tenders are a family favorite, and great alongside your favorite dip and grains. Ready in about 20 minutes, they're a staple, made with only a handful of ingredients!
This easy salmon recipe is perfect for pregnancy when you don't feel like cooking. It takes 20 minutes and is healthy, flavorful and a great way to get the health benefits of salmon during pregnancy.
Chicken Pumpkin Chili in the crockpot is the perfect white bean pumpkin chili with your choice of meat. Full of hearty protein, vegetables, fiber and vitamins, this pumpkin chili recipe is great for warming you up and keeping you nourished.
This cantaloupe salad with mint, pineapple and cous cous is a light, colorful and flavorful summer side salad. Plus, this salad with cantaloupe and pineapple meshes perfectly with creamy mozzarella and a light olive oil dressing for a nutritious mint fruit salad. Pair with some rotisserie chicken for a complete lunch.
Pumpkin sweetpotato soup combines the hearty, nourishing flavors of autumn in an easy 30 minute vegan instant pot recipe.
Instant Pot Tortellini Soup is a weeknight staple, full of healthy and nourishing ingredients to fill you up and keep you warm. A great family-friendly winter meal!
Looking for an easy one pot meal recipe? This plant forward instant pot quinoa with vegetables is ready in minutes, and brings a healthy twist of Mediterranean flavors.
This kale meatball soup is an easy family meal that's nutritious and delicious. Made with turkey meatballs accompanied by sweetpotatoes, butternut squash and some spices, every taste is a delightful burst of flavor!
Spring Rolls with Creamy Peanut Dressing is a fun salad wrapped up with tons of flavor and plant-based protein in the dressing. They're easy to customize with your favorite veggies.
Photo Credit:
kelseyandcooperskitchen.com
Black Bean and Corn Salad With Honey Lime Dressing - Kelsey P. RD
This hearty Black Bean and Corn Salad is simple, satisfying, and refreshing. Just pop open a can of beans, corn, and tomatoes and lunch is served!
These Lentil Stuffed Peppers are a colorful and nutritious twist on a classic. Stuffed to the brim with a savory blend of lentils, walnuts, and vegetables, they’re sure to be a hit at any meal!
Made with crisp veggies, edamame, and a flavorful sesame soy sauce, this ramen noodle salad is great for make-ahead lunches! It can be assembled as one large salad or divided into mason jar salads.
This chickpea chicken quinoa bowl is a great make ahead lunch, wholesome and a great mix of animal and plant protein and fairly simple to make.
This bowl is full of plant-based protein, whole grains, and plenty of flavor! Gluten-free and can easily be made vegan.
Photo Credit:
healthykidsrecipes.com
Healthy Mini Pizzas in Air Fryer or Oven - Healthy Kids Recipes
These mini air fryer pizzas use a 3-ingredient pizza dough, and come together in less than 30 minutes.
This grape quinoa salad is mixed with sliced almonds, green onions and fresh spinach for the perfect bite. It makes for a quick and tasty lunch!
Delicious, nutritious, and filling, this quinoa arugula salad definitely checks all the boxes. This salad provides tons of good nutrients that will keep you full of energy and has a tangy, fresh taste and lots of textures to keep your attention.
Tuna Pesto Pasta is an easy recipe bursting with fresh and vibrant flavors. It makes a great make-ahead lunch meal and comes together quickly.
Harvest bowls with sweet potato make a hearty and satisfying lunch. Tip: use rotisserie chicken and pre-roast your sweet potato so this grain salad comes together in a flash at lunchtime.
This easy pasta salad with homemade Italian dressing is the perfect meal prep lunch - make a big batch over the weekend and enjoy it all week!
Photo Credit:
www.fannetasticfood.com
Kale and Quinoa Salad with Soft Boiled Eggs - Easy Lunch Recipe
This kale and quinoa salad with soft boiled eggs is easy to throw together and absolutely delicious. Prep the quinoa and eggs ahead of time to make this extra easy to throw together come lunchtime!
This simple chicken hummus wrap features chicken breast, sun-dried tomato pesto, hummus, lots of fresh veggies and crunchy parmesan crisps.
This veggie packed chili is better for the environment than traditional beef chili, and likely to be less expensive as well! Plus, it makes plenty of leftovers to have a few entrees for the week.
This salad is packed with nutrient-dense ingredients like kale, blueberries, chickpeas, and broccoli slaw. It comes together in under 15 minutes and will keep in your fridge for 5-6 days for an easy, vegan, make-ahead meal.
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition.
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