10 Easy Light Lunch Recipes for Midday
We may earn a commission through all links on this website. As an Amazon Associate, we earn from qualifying purchases.As the sun shines brighter and the days grow longer, our appetites tend to shrink along with the shadows. Gone are the days of heavy, rich meals that weighed us down on chilly winter evenings, replaced by the desire for something lighter, fresher, and more revitalizing.
And what better way to answer this call than with a collection of light lunch recipes that will leave you feeling refreshed and rejuvenated?
From crisp salads to satisfying sandwiches, and from soups to wraps, we’ve found the most delicious and easy-to-make light lunch ideas that will become your new go-to’s for a quick and nutritious meal on-the-go.
Mediterranean Quinoa Salad
Mediterranean Quinoa Salad is a vibrant and nutritious dish perfect for a light lunch. This salad combines protein-packed quinoa with fresh vegetables, olives, and tangy feta cheese, making it both filling and refreshing. The zesty lemon dressing ties all the flavors together, creating a delightful meal that is as pleasing to the eyes as it is to the palate.
1. Rinse 1 cup of quinoa under cold water and then cook it according to package instructions. 2. While the quinoa is cooking, chop 1 cucumber, 1 bell pepper, and 1 cup of cherry tomatoes, and place them in a large bowl. 3. Once the quinoa is cooked and cooled, add it to the bowl along with 1/2 cup of chopped red onion, 1/2 cup of Kalamata olives, and 1 cup of crumbled feta cheese. 4. In a small bowl, whisk together the juice of 1 lemon, 3 tablespoons of olive oil, salt, and pepper to taste. 5. Pour the dressing over the salad, mix well, and garnish with fresh parsley before serving.
Caprese Avocado Toast
Caprese Avocado Toast is a delightful twist on a classic Italian salad, perfect for a light lunch. This dish pairs ripe avocados with fresh mozzarella and juicy tomatoes, all drizzled with fragrant basil pesto. It’s a colorful, nutritious option that is not only tasty but also visually appealing.
1. Start by toasting your favorite bread until golden brown. 2. While the bread is toasting, slice ripe avocados in half, remove the pit, and scoop the flesh into a bowl. Mash the avocados lightly with a fork and season with salt and pepper. 3. Once the bread is ready, spread the mashed avocado generously over each slice. 4. Slice fresh mozzarella and tomatoes, and layer them on top of the avocado. 5. Drizzle with basil pesto and sprinkle with fresh basil leaves for added flavor. 6. Serve immediately and enjoy your delicious Caprese Avocado Toast!
Chickpea Salad Sandwich
Chickpea Salad Sandwich is a flavorful and nutritious option for a light lunch. Packed with protein-rich chickpeas, crunchy vegetables, and a creamy dressing, it’s both satisfying and delicious. This sandwich is quick to prepare and makes a perfect meal for any time of day.
1. In a mixing bowl, mash 1 can of drained and rinsed chickpeas using a fork or potato masher until chunky. 2. Add in 1/4 cup of diced celery, 1/4 cup of diced red onion, and 1/4 cup of diced bell pepper. 3. Stir in 1/4 cup of Greek yogurt or vegan mayo, 1 tablespoon of lemon juice, 1 teaspoon of Dijon mustard, salt, and pepper to taste. 4. Mix all ingredients thoroughly until well combined. 5. Serve the mixture on whole-grain bread or in a pita, topped with lettuce and optional toppings like sliced cucumbers or avocado.
Zucchini Noodles with Pesto
Zucchini Noodles with Pesto is a fresh and healthy alternative to traditional pasta dishes. These spiralized veggies are tossed in a vibrant basil pesto, making them a perfect light lunch option. With simple ingredients and quick preparation, this dish brings a burst of flavor and nutrition to your table.
1. Begin by spiralizing 2 medium-sized zucchinis to create zucchini noodles. If you don’t have a spiralizer, you can use a vegetable peeler to make thin strips. 2. In a small bowl, mix together 1 cup of fresh basil leaves, 1/4 cup of pine nuts, 1/2 cup of grated Parmesan cheese, 2 cloves of garlic, and 1/4 cup of olive oil. Blend until smooth to create your pesto. 3. In a large skillet over medium heat, sauté the zucchini noodles for 2-3 minutes until slightly tender. 4. Remove from heat and toss the zucchini noodles with the prepared pesto, ensuring an even coating. 5. Serve immediately, garnished with additional Parmesan and pine nuts if desired.
Greek Yogurt Parfait
Greek Yogurt Parfait is a delicious and nutritious option perfect for a light lunch. Layered with fresh fruits, crunchy granola, and creamy Greek yogurt, it offers a delightful balance of textures and flavors. This parfait is not only visually appealing but also packed with protein, making it an energizing choice for any time of the day.
1. Start by selecting your favorite fruits such as berries, banana slices, or peaches. 2. In a glass or bowl, add a layer of Greek yogurt at the bottom. 3. Top the yogurt with a layer of your chosen fruits. 4. Add a handful of granola on top of the fruit layer for some crunch. 5. Repeat the layers until you’ve filled the glass or bowl, finishing with a layer of Greek yogurt and a sprinkle of granola on top. 6. Drizzle with honey or maple syrup if desired, then serve immediately.
Smashed Sweet Potato Tacos
Smashed Sweet Potato Tacos are a delightful and vibrant addition to your light lunch repertoire. These tacos feature creamy, roasted sweet potatoes seasoned with a hint of spice, served in warm corn tortillas. Topped with fresh avocado, crisp cabbage, and a drizzle of lime crema, they offer a deliciously satisfying meal that is both nutritious and flavorful.
1. Preheat your oven to 400°F (200°C). 2. Peel and chop sweet potatoes into cubes, then toss them with olive oil, salt, pepper, and your choice of spices (like cumin or paprika). 3. Roast the sweet potatoes in the oven for about 25-30 minutes, or until tender. 4. Once cooked, mash the sweet potatoes with a fork. 5. Warm the corn tortillas on a skillet or in the oven. 6. Fill each tortilla with the smashed sweet potatoes, then top with sliced avocado, shredded cabbage, and a squeeze of lime. 7. Finish with a drizzle of lime crema or your favorite sauce and serve immediately.
Spinach and Feta Stuffed Eggs
Spinach and Feta Stuffed Eggs are a delightful twist on traditional deviled eggs, providing a fresh and flavorful option for a light lunch. Packed with the goodness of spinach and the tangy taste of feta cheese, these eggs are not only nutritious but also incredibly easy to prepare. Perfect for picnics or as a quick snack, they are sure to impress your guests with their vibrant colors and delicious taste.
1. Hard boil 6 eggs by placing them in a pot and covering them with water. Bring to a boil, then reduce heat and simmer for 10-12 minutes. 2. Once cooked, place the eggs in cold water to cool, then peel and slice in half lengthwise. 3. Remove the yolks and place them in a bowl. 4. Sauté 1 cup of fresh spinach in a pan until wilted, then chop finely and mix into the yolks along with 1/4 cup of crumbled feta cheese, 1 tablespoon of Greek yogurt, salt, and pepper to taste. 5. Fill the egg whites with the spinach and feta mixture using a spoon or piping bag. 6. Garnish with additional feta or fresh herbs before serving.
Lentil and Vegetable Soup
Lentil and Vegetable Soup is a hearty, nutritious dish that’s perfect for a light lunch. Packed with protein-rich lentils and a variety of vibrant vegetables, this soup is not only filling but also incredibly flavorful. With its warm, comforting nature, it is ideal for any season and can be customized with your favorite herbs and spices.
1. In a large pot, heat a tablespoon of olive oil over medium heat. 2. Add chopped onions, carrots, and celery, and sauté until softened, about 5 minutes. 3. Stir in minced garlic, then add rinsed lentils, diced tomatoes, vegetable broth, and your choice of chopped vegetables (e.g., spinach, bell peppers). 4. Season with salt, pepper, and herbs like thyme or bay leaves. 5. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. 6. Adjust seasoning as needed, and serve warm.
Cucumber Hummus Roll-Ups
Cucumber Hummus Roll-Ups are a refreshing and healthy option for light lunches. These delightful bites feature thinly sliced cucumbers spread with creamy hummus, rolled up, and garnished with fresh herbs. Perfect for picnics or a quick snack, they combine crunch and flavor in every bite.
1. Start by washing and slicing cucumbers thinly lengthwise, using a mandoline or sharp knife for even slices. 2. Spread a generous layer of hummus on each cucumber slice, leaving a small border around the edges. 3. Sprinkle with fresh herbs like dill or parsley, and add optional toppings like sliced bell peppers or olives. 4. Carefully roll the cucumber slices starting from one end and secure with a toothpick if necessary. 5. Serve immediately or refrigerate for a refreshing snack later.
Smoked Salmon Rice Bowl
A Smoked Salmon Rice Bowl is a delightful combination of flavors and textures, perfect for a light lunch. This dish features tender sushi rice topped with rich smoked salmon, crisp vegetables, and a drizzle of soy sauce. It’s not only quick to prepare but also offers a beautiful presentation that will impress your guests.
1. Begin by cooking sushi rice according to package instructions, then let it cool slightly. 2. In a bowl, layer the rice at the bottom, then arrange slices of smoked salmon on top. 3. Add your choice of toppings, such as sliced cucumber, avocado, and radish. 4. Drizzle with soy sauce and sprinkle with sesame seeds or fresh herbs like dill before serving.
