19 Nutritious Cold Lunch Ideas Perfect for Work Days

Packing healthy cold lunches for work doesn’t have to be boring or complicated. These fresh, flavorful options keep you energized throughout your busy day without needing a microwave.

From protein-packed salads to creative sandwiches, these recipes prove that cold lunches can be just as satisfying as hot meals.

01. Fresh Herb Chickpea Vegetable Salad

Crisp vegetables and tender chickpeas tossed in a fragrant herb marinade. This no-cook salad delivers maximum flavor with minimal effort, perfect for meal prep.

Ingredients: 2 cans chickpeas (drained), 1 cucumber (diced), 1 bell pepper (chopped), 1 cup cherry tomatoes (halved), ¼ cup red onion (minced), ¼ cup fresh parsley, 2 tablespoons fresh mint, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 garlic clove (minced), salt and pepper to taste.

How To Make Fresh Herb Chickpea Vegetable Salad

1. Rinse and drain chickpeas thoroughly, then pat them dry with paper towels to remove excess moisture for better dressing absorption.

2. Dice cucumber into small, uniform pieces and chop bell pepper into similar-sized chunks for even distribution throughout the salad.

3. Whisk together olive oil, lemon juice, minced garlic, salt, and pepper in a large bowl until well combined and emulsified.

4. Add chickpeas and all vegetables to the dressing, tossing gently to coat everything evenly with the herb marinade.

5. Fold in fresh herbs just before serving to maintain their bright color and fresh flavor. Let marinate for 30 minutes for best results.

02. Mediterranean White Bean Feta Salad

Creamy white beans paired with tangy feta cheese in a bright lemon-garlic dressing. This protein-rich salad stays fresh for days and gets better with time.

Ingredients: 2 cans cannellini beans (drained), ½ cup feta cheese (crumbled), ¼ cup toasted walnuts (chopped), 2 tablespoons fresh oregano, 3 tablespoons olive oil, 2 tablespoons lemon juice, 2 garlic cloves (minced), 1 tablespoon Dijon mustard, salt and pepper to taste.

How To Make Mediterranean White Bean Feta Salad

1. Drain and rinse white beans under cold water, then spread them on a clean kitchen towel to dry completely for better texture.

2. Create the vinaigrette by whisking olive oil, lemon juice, minced garlic, and Dijon mustard until smooth and well emulsified.

3. Gently fold beans into the dressing, being careful not to mash them while ensuring each bean gets coated.

4. Add crumbled feta cheese and toasted walnuts, mixing lightly to distribute evenly without breaking up the cheese too much.

5. Finish with fresh oregano and season with salt and pepper to taste. Chill for at least 1 hour before serving for best flavor development.

03. Cold Shrimp Scampi Pasta Salad

Tender shrimp and al dente pasta tossed with bright lemon-garlic flavors. This elegant pasta salad brings restaurant-quality taste to your lunch box.

Ingredients: 1 pound cooked shrimp (peeled), 12 oz farfalle pasta, 1 pound asparagus (trimmed), ¼ cup olive oil, 3 tablespoons lemon juice, 2 tablespoons Dijon mustard, 3 garlic cloves (minced), ¼ cup fresh parsley, salt and pepper to taste.

How To Make Cold Shrimp Scampi Pasta Salad

1. Cook pasta according to package directions until al dente, then rinse with cold water and drain thoroughly to stop the cooking process.

2. Blanch asparagus in boiling salted water for 2-3 minutes until bright green and crisp-tender, then immediately plunge into ice water.

3. Cut blanched asparagus into 1-inch pieces and pat completely dry with paper towels to prevent watery dressing.

4. Whisk together olive oil, lemon juice, Dijon mustard, and minced garlic until smooth and creamy for the scampi-style dressing.

5. Combine pasta, shrimp, and asparagus in a large bowl, then toss with dressing until everything is well coated.

6. Fold in fresh parsley and season generously with salt and pepper. Chill for 2 hours before serving for best flavor.

04. Open-Faced Burrata Tomato Toast

Creamy burrata cheese melting over ripe tomatoes on crusty bread. This Italian-inspired open-faced sandwich showcases summer flavors at their peak.

Ingredients: 4 thick bread slices, 8 oz burrata cheese, 2 large ripe tomatoes (sliced), 2 roasted red peppers (chopped), 1 jalapeño (minced), 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, fresh basil leaves, salt and pepper to taste.

How To Make Open-Faced Burrata Tomato Toast

1. Toast bread slices until golden brown and crispy on both sides, then let cool completely to prevent cheese from melting too quickly.

2. Slice tomatoes into ¼-inch thick rounds and season with salt, letting them drain on paper towels for 10 minutes to remove excess moisture.

3. Make the pepper relish by combining chopped roasted red peppers, minced jalapeño, olive oil, and balsamic vinegar in a small bowl.

4. Layer seasoned tomato slices evenly across each toast, overlapping slightly for full coverage and visual appeal.

5. Tear burrata into generous chunks and distribute over tomatoes, then spoon pepper relish on top for a sweet-spicy finish.

05. Creamy Marry Me Chicken Salad Sandwich

Rich, creamy chicken salad inspired by the famous marry me chicken dish. This indulgent sandwich combines savory and tangy flavors in every bite.

Ingredients: 3 cups cooked chicken (shredded), ½ cup mayonnaise, 2 tablespoons cream cheese (softened), 1 tablespoon Dijon mustard, 2 tablespoons sun-dried tomatoes (chopped), 1 tablespoon capers, 2 cups arugula, 8 bread slices, salt and pepper to taste.

How To Make Creamy Marry Me Chicken Salad Sandwich

1. Shred cooked chicken into bite-sized pieces, ensuring all pieces are roughly the same size for even distribution in the salad.

2. Blend mayonnaise, softened cream cheese, and Dijon mustard until completely smooth and creamy without any lumps remaining.

3. Fold shredded chicken into the creamy base, mixing gently until every piece is well coated with the dressing.

4. Stir in chopped sun-dried tomatoes and capers for bursts of intense flavor that complement the rich chicken mixture.

5. Season with salt and pepper, then spread generously on bread and top with fresh peppery arugula before closing the sandwich.

06. Protein-Packed Chickpea Pasta Salad

Double protein from chickpea pasta and whole chickpeas creates this filling salad. Za’atar seasoning adds Middle Eastern flair to fresh vegetables and creamy mozzarella.

Ingredients: 12 oz chickpea pasta, 1 can chickpeas (drained), 1 cup mozzarella pearls, 1 cup cherry tomatoes (halved), 1 cucumber (diced), ¼ cup olive oil, 2 tablespoons lemon juice, 1 tablespoon za’atar seasoning, ¼ cup fresh mint, salt and pepper to taste.

How To Make Protein-Packed Chickpea Pasta Salad

1. Cook chickpea pasta according to package directions, being careful not to overcook since it can become mushy more easily than regular pasta.

2. Rinse cooked pasta with cold water until completely cooled, then drain thoroughly and toss with a little olive oil to prevent sticking.

3. Combine olive oil, lemon juice, and za’atar seasoning in a large bowl, whisking until the spices are evenly distributed throughout the dressing.

4. Add pasta, chickpeas, mozzarella pearls, cherry tomatoes, and cucumber to the dressing, tossing gently to coat everything evenly.

5. Fold in fresh mint leaves just before serving and adjust seasoning with salt and pepper to taste for the perfect flavor balance.

07. Herbed Pesto Chicken Quinoa Bowls

Fluffy quinoa topped with herb-crusted chicken and vibrant pesto. This nutritious bowl packs protein and fresh flavors with a gentle kick of heat.

Ingredients: 2 cups cooked quinoa, 3 chicken breasts, ¼ cup basil pesto, 2 tablespoons Italian seasoning, ¼ teaspoon red pepper flakes, 1 cup cherry tomatoes (halved), 1 cucumber (diced), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Herbed Pesto Chicken Quinoa Bowls

1. Season chicken breasts with Italian seasoning, salt, pepper, and red pepper flakes, rubbing the spices into the meat for maximum flavor penetration.

2. Heat olive oil in a large skillet over medium-high heat and cook chicken for 6-7 minutes per side until golden brown and cooked through.

3. Let chicken rest for 5 minutes before slicing into strips, which helps retain the juices and keeps the meat tender.

4. Cook quinoa according to package directions, then fluff with a fork and let cool to room temperature before assembling bowls.

5. Divide quinoa among bowls, top with sliced chicken, cherry tomatoes, and cucumber, then drizzle with pesto for a fresh finish.

08. Lightened Cobb Salad with Garlic Dressing

Classic Cobb salad made healthier with crispy chickpeas instead of bacon. Creamy garlic dressing ties together fresh vegetables and protein for a satisfying meal.

Ingredients: 6 cups mixed greens, 2 hard-boiled eggs (chopped), 1 cup crispy chickpeas, 4 oz blue cheese (crumbled), 2 avocados (diced), 1 cup cherry tomatoes, ½ cup Greek yogurt, 2 tablespoons mayonnaise, 2 garlic cloves (minced), 1 tablespoon lemon juice, salt and pepper to taste.

How To Make Lightened Cobb Salad with Garlic Dressing

1. Prepare the creamy garlic dressing by whisking together Greek yogurt, mayonnaise, minced garlic, and lemon juice until smooth and well combined.

2. Hard-boil eggs by placing them in boiling water for 10 minutes, then immediately transferring to ice water before peeling and chopping.

3. Arrange mixed greens in a large serving bowl or divide among individual bowls as the base for all the toppings.

4. Create distinct sections by arranging chopped eggs, crispy chickpeas, crumbled blue cheese, diced avocado, and cherry tomatoes in rows over the greens.

5. Drizzle the garlic dressing over the salad just before serving, or serve it on the side for individual portion control.

09. Creamy Avocado Tuna Salad Sandwich

Classic tuna salad gets a creamy upgrade with ripe avocado. This protein-rich sandwich offers fresh, buttery flavors that make lunch feel special.

Ingredients: 2 cans tuna in water (drained), 2 ripe avocados, 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 2 celery stalks (diced), ¼ cup red onion (minced), 8 bread slices, lettuce leaves, salt and pepper to taste.

How To Make Creamy Avocado Tuna Salad Sandwich

1. Drain tuna completely and flake it into small, even pieces using a fork, removing any large chunks for better sandwich texture.

2. Mash ripe avocados in a large bowl with lemon juice to prevent browning, leaving some small chunks for texture variation.

3. Fold flaked tuna into the mashed avocado mixture, combining gently to maintain some texture while creating a creamy base.

4. Add diced celery and minced red onion for crunch, then stir in mayonnaise for extra creaminess and binding power.

5. Season generously with salt and pepper, then spread on bread and top with crisp lettuce leaves for added freshness and crunch.

10. Plant-Based Chickpea “Chicken” Salad Sandwich

Mashed chickpeas create a surprisingly chicken-like texture in this plant-based sandwich. Greek yogurt, crunchy celery, and sweet grapes make it irresistibly satisfying.

Ingredients: 2 cans chickpeas (drained), ½ cup Greek yogurt, 2 celery stalks (diced), ½ cup red grapes (halved), ¼ cup pecans (chopped), 2 tablespoons mayonnaise, 1 tablespoon Dijon mustard, 8 whole grain bread slices, salt and pepper to taste.

How To Make Plant-Based Chickpea “Chicken” Salad Sandwich

1. Drain chickpeas thoroughly and mash them in a large bowl with a fork, leaving some texture rather than creating a completely smooth paste.

2. Mix Greek yogurt, mayonnaise, and Dijon mustard in a small bowl until smooth and creamy for the binding base.

3. Fold the yogurt mixture into mashed chickpeas, stirring until well combined and the mixture holds together nicely.

4. Add diced celery for crunch, halved grapes for sweetness, and chopped pecans for richness and additional texture contrast.

5. Season with salt and pepper to taste, then spread generously on whole grain bread for a hearty, satisfying sandwich.

11. Simple Avocado Chickpea Power Salad

Just five ingredients create this satisfying, nutrient-dense salad. Creamy avocado and protein-rich chickpeas make a perfect plant-based meal in minutes.

Ingredients: 2 cans chickpeas (drained), 3 ripe avocados (cubed), ¼ cup red onion (diced), 3 tablespoons olive oil, 2 tablespoons lime juice, salt and pepper to taste.

How To Make Simple Avocado Chickpea Power Salad

1. Drain and rinse chickpeas under cold water, then pat them dry with paper towels to remove excess moisture for better dressing absorption.

2. Cut avocados into uniform cubes, working quickly to prevent browning, and place them in a large mixing bowl immediately.

3. Drizzle lime juice over the avocado cubes right away to prevent oxidation and add bright, fresh flavor to the salad.

4. Add chickpeas and diced red onion to the bowl, then drizzle with olive oil for richness and healthy fats.

5. Gently fold all ingredients together, being careful not to mash the avocado, and season generously with salt and pepper before serving.

12. Citrus Mint Freekeh Lima Bean Salad

Nutty freekeh grains mixed with colorful vegetables and bright citrus flavors. Fresh mint and crunchy snap peas make this ancient grain salad feel modern and refreshing.

Ingredients: 1 cup cooked freekeh, 1 can lima beans (drained), 1 cup snap peas (sliced), 4 radishes (thinly sliced), 2 oranges (segmented), ¼ cup fresh mint, 3 tablespoons olive oil, 2 tablespoons orange juice, 1 tablespoon honey, salt and pepper to taste.

How To Make Citrus Mint Freekeh Lima Bean Salad

1. Cook freekeh according to package directions until tender but still chewy, then drain and let cool completely before assembling the salad.

2. Slice snap peas into thin, diagonal strips for an elegant presentation and better distribution of flavors throughout the salad.

3. Segment oranges by cutting away the peel and pith, then carefully removing each segment from its membrane for burst of pure citrus flavor.

4. Whisk together olive oil, fresh orange juice, and honey until well emulsified to create a bright, sweet-tangy dressing.

5. Combine freekeh, lima beans, snap peas, radish slices, and orange segments, then toss with dressing and fold in fresh mint leaves.

13. Garden Fresh Cucumber Spinach Sandwich

Crisp cucumbers and tender spinach layered on whole grain bread. This light, refreshing sandwich proves that simple ingredients can create something truly satisfying.

Ingredients: 8 whole grain bread slices, 2 large cucumbers (sliced), 4 cups fresh spinach, 4 oz cream cheese (softened), 2 tablespoons fresh dill, 1 tablespoon lemon juice, 1 teaspoon garlic powder, salt and pepper to taste.

How To Make Garden Fresh Cucumber Spinach Sandwich

1. Slice cucumbers into thin, even rounds using a sharp knife or mandoline for consistent thickness and better sandwich structure.

2. Mix softened cream cheese with fresh dill, lemon juice, and garlic powder until smooth and well combined for a flavorful spread.

3. Spread the herbed cream cheese mixture generously on all bread slices, creating a barrier that prevents the bread from getting soggy.

4. Layer cucumber slices in overlapping rows on half the bread slices, seasoning lightly with salt and pepper for enhanced flavor.

5. Top with fresh spinach leaves and close sandwiches, pressing gently to help everything adhere together nicely.

14. Asian-Style Teriyaki Chicken Salad

Tender glazed chicken thighs tossed with crisp vegetables in savory teriyaki dressing. This Asian-inspired salad brings restaurant flavors to your lunch routine.

Ingredients: 4 boneless chicken thighs, ¼ cup teriyaki sauce, 6 cups mixed Asian greens, 1 bell pepper (sliced), 1 carrot (julienned), 1 cucumber (sliced), 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 teaspoon fresh ginger (grated), sesame seeds for garnish.

How To Make Asian-Style Teriyaki Chicken Salad

1. Season chicken thighs with salt and pepper, then cook in a hot skillet until golden brown and cooked through, about 6 minutes per side.

2. Brush cooked chicken with teriyaki sauce while still warm, allowing the sauce to glaze and caramelize slightly on the surface.

3. Let chicken rest for 5 minutes before slicing into strips, which helps retain juices and makes slicing easier and cleaner.

4. Whisk together remaining teriyaki sauce, rice vinegar, sesame oil, and grated ginger for a flavorful Asian-style dressing.

5. Arrange mixed greens in bowls, top with sliced vegetables and chicken, then drizzle with dressing and sprinkle with sesame seeds.

15. Spicy Salmon Sushi-Style Roll-Ups

Fresh salmon and vegetables wrapped in nori sheets for a sushi-inspired lunch. These roll-ups deliver all the flavors you love without needing special sushi skills.

Ingredients: 8 oz cooked salmon (flaked), 4 nori sheets, 1 avocado (sliced), 1 cucumber (julienned), 1 carrot (julienned), 2 tablespoons sriracha mayo, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, pickled ginger for serving.

How To Make Spicy Salmon Sushi-Style Roll-Ups

1. Flake cooked salmon into bite-sized pieces and mix with sriracha mayo until well coated for the signature spicy salmon flavor.

2. Lay nori sheets shiny side down on a clean work surface, keeping them flat and smooth for easier rolling.

3. Spread spicy salmon mixture in a line across the bottom third of each nori sheet, leaving space at the edges for sealing.

4. Add thin slices of avocado and julienned cucumber and carrot on top of the salmon for crunch and freshness.

5. Roll tightly from the bottom, using a little water to seal the edge, then slice into rounds with a sharp knife for clean cuts.

16. Loaded Chicken Broccoli Power Salad

Protein-packed chicken and crisp broccoli loaded with all your favorite toppings. This hearty salad delivers comfort food flavors in a nutritious, energizing package.

Ingredients: 3 cups cooked chicken (diced), 4 cups broccoli florets (blanched), 4 bacon strips (cooked and crumbled), 1 cup cheddar cheese (shredded), ½ cup mayonnaise, ¼ cup Greek yogurt, 2 tablespoons apple cider vinegar, 3 green onions (sliced), salt and pepper to taste.

How To Make Loaded Chicken Broccoli Power Salad

1. Blanch broccoli florets in boiling salted water for 2-3 minutes until bright green and crisp-tender, then immediately plunge into ice water.

2. Cook bacon until crispy, then drain on paper towels and crumble into small pieces for even distribution throughout the salad.

3. Create the creamy dressing by whisking together mayonnaise, Greek yogurt, and apple cider vinegar until smooth and well combined.

4. Combine diced chicken, blanched broccoli, and shredded cheese in a large bowl, tossing to distribute ingredients evenly.

5. Pour dressing over the mixture and fold gently to coat, then top with crumbled bacon and sliced green onions for the loaded effect.

17. Rainbow Veggie Sandwich with Herb Cheese

Colorful vegetables layered with creamy garlic-herb cheese spread. This vibrant sandwich combines sweet, tangy, and crispy elements for a perfectly balanced bite.

Ingredients: 8 bread slices, 4 oz garlic-herb cheese spread, 1 large tomato (sliced), 1 cucumber (sliced), 1 bell pepper (sliced), 4 roasted beet slices, ¼ cup banana peppers, 2 cups mixed greens, salt and pepper to taste.

How To Make Rainbow Veggie Sandwich with Herb Cheese

1. Spread garlic-herb cheese generously on all bread slices, creating a flavorful base that will hold all the vegetables in place.

2. Layer tomato slices on half the bread, seasoning lightly with salt and pepper to enhance their natural sweetness and flavor.

3. Add cucumber slices in overlapping rows for crunch, followed by colorful bell pepper strips for additional sweetness and texture.

4. Top with roasted beet slices and banana peppers for earthy sweetness and tangy heat that complement the creamy cheese spread.

5. Finish with fresh mixed greens for color and nutrition, then close sandwiches and cut diagonally for easier eating and presentation.

18. Dill Cucumber Salmon Sandwich on Rye

Flaky canned salmon paired with crisp cucumbers and fresh dill on hearty rye bread. This classic combination brings deli-style sophistication to your lunch break.

Ingredients: 2 cans salmon (drained), 8 rye bread slices, 4 oz cream cheese (softened), 1 cucumber (thinly sliced), 2 tablespoons fresh dill, 2 tablespoons lemon juice, 1 teaspoon capers, cracked black pepper to taste.

How To Make Dill Cucumber Salmon Sandwich on Rye

1. Drain canned salmon thoroughly and flake into bite-sized pieces, removing any bones or skin for a smooth sandwich texture.

2. Mix softened cream cheese with fresh dill and lemon juice until smooth and well combined for a bright, herby spread.

3. Spread the dill cream cheese mixture evenly on all rye bread slices, creating a flavorful base that complements the salmon.

4. Layer flaked salmon on half the bread slices, then top with thin cucumber slices arranged in overlapping rows for maximum coverage.

5. Sprinkle capers and cracked black pepper over the cucumbers, then close sandwiches and press gently to help ingredients adhere together.

19. Colorful Rainbow Veggie Wraps

Vibrant vegetables, cheese, and hummus rolled in soft tortillas and sliced like sushi. These kid-friendly wraps make healthy eating fun and visually appealing.

Ingredients: 4 large flour tortillas, ½ cup hummus, 4 oz cream cheese (softened), 1 bell pepper (julienned), 1 carrot (julienned), 1 cucumber (julienned), 1 cup purple cabbage (shredded), 4 cheese slices, green goddess dressing for serving.

How To Make Colorful Rainbow Veggie Wraps

1. Lay tortillas flat on a clean work surface and spread a thin layer of hummus evenly across each one, leaving a border around the edges.

2. Add a layer of softened cream cheese over the hummus for extra creaminess and to help bind all the ingredients together.

3. Arrange julienned vegetables in colorful rows across the bottom third of each tortilla, creating rainbow stripes for visual appeal.

4. Place cheese slices over the vegetables, then roll tightly from the bottom, tucking in the sides as you go for neat packages.

5. Wrap each roll in plastic wrap and refrigerate for 30 minutes to set, then slice into rounds and serve with green goddess dressing.

Final Thoughts

These cold lunch recipes prove that eating healthy at work doesn’t mean sacrificing flavor or satisfaction. Each option packs fresh ingredients and bold tastes.

Mix and match these recipes throughout your week to keep lunch exciting and nutritious every single day.