28 Cold Lunch Ideas for Adults

In today’s fast-paced world, having nutritious and satisfying cold lunch options is essential for adults who want to maintain a healthy lifestyle. A well-prepared lunch not only fuels the body but also boosts productivity and keeps energy levels stable throughout the day. Cold lunches are particularly appealing because they can be made ahead of time, allowing for easy meal prep that saves both time and stress during the busy workweek.

28 Cold Lunch Ideas for Adults

Discover a variety of refreshing and nutritious cold lunch ideas perfect for adults! From a vibrant Mediterranean Quinoa Salad to a classic Turkey and Hummus Wrap, there’s something for everyone. Enjoy the creaminess of a Chickpea Salad Sandwich or the zingy flavors of a Thai Chicken Salad. Don't miss out on delightful options like smoked salmon avocado toast, colorful veggie wraps, and even fun sushi rolls. These quick recipes are easy to prepare and perfect for a delicious lunch at home or on the go!

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Ingredients

1 cup cooked quinoa

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 cup red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/2 cup feta cheese, crumbled

1/4 cup olive oil

2 tbsp red wine vinegar

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

1 large whole wheat tortilla

1/2 cup hummus

4 slices deli turkey

1/2 cup spinach

1/2 red bell pepper, sliced

1/4 cup shredded carrots

1 can (15 oz) chickpeas, drained and rinsed

1/4 cup Greek yogurt

1 tbsp Dijon mustard

1/4 cup celery, diced

1/4 cup red onion, diced

Salt and pepper to taste

Whole grain bread for serving

2 cups cooked pasta (fusilli or bowtie)

1 cup cherry tomatoes, halved

1 cup mozzarella balls

1/4 cup fresh basil, torn

3 tbsp balsamic vinegar

2 tbsp olive oil

Salt and pepper to taste

2 slices whole grain bread

1 ripe avocado

4 oz smoked salmon

Juice of 1/2 lemon

Salt and pepper to taste

Capers (optional, for garnish)

2 cups shredded cooked chicken

1 cup shredded cabbage

1 cup carrots, shredded

1/2 cup red bell pepper, sliced

1/4 cup cilantro, chopped

1/4 cup peanuts, chopped

3 tbsp peanut butter

2 tbsp soy sauce

2 tbsp lime juice

1 tsp honey (optional)

1 cup Greek yogurt

1/2 cup granola

1 cup mixed berries (strawberries, blueberries, raspberries)

Honey for drizzling (optional)

1 large spinach tortilla

1/4 cup pesto sauce

1/2 cup cucumber, sliced

1/4 cup roasted red peppers, sliced

1/4 cup baby arugula

1/4 cup shredded mozzarella cheese

1 cup cooked farro or brown rice

1 cup roasted vegetables (zucchini, bell peppers, carrots)

1/4 cup feta cheese, crumbled

2 tbsp olive oil

1 tbsp balsamic vinegar

Salt and pepper to taste

4 cups fresh spinach

1 cup mixed berries (strawberries, blueberries, blackberries)

1/2 cup goat cheese, crumbled

1/4 cup walnuts, chopped

1/4 cup olive oil

2 tbsp apple cider vinegar

Salt and pepper to taste

2 cups sushi rice, cooked and cooled

4 nori sheets

1 avocado, sliced

1 cucumber, julienned

1 carrot, julienned

Soy sauce for dipping

1 can (15 oz) black beans, drained and rinsed

1 cup corn (canned or frozen, thawed)

1 bell pepper, diced

1/4 cup red onion, diced

1/4 cup cilantro, chopped

2 tbsp lime juice

Salt and pepper to taste

4 hard-boiled eggs, diced

1/4 cup Greek yogurt

1 tsp Dijon mustard

Salt and pepper to taste

1 head of lettuce (such as romaine or butter)

Chives or parsley for garnish

1 cup dates, pitted and chopped

1 cup mixed nuts (almonds, walnuts, pecans)

1/2 cup oats

1/2 cup nut butter (peanut or almond)

1/4 cup honey or maple syrup

Pinch of salt

1 cucumber, sliced thinly

4 oz cream cheese, softened

1 tbsp fresh dill, chopped

8 slices of rye bread

Salt and pepper to taste

2 cups mixed greens

1 apple, thinly sliced

1/2 cup sharp cheddar cheese, cubed

1/4 cup walnuts, toasted

2 tbsp apple cider vinegar

2 tbsp olive oil

Salt and pepper to taste

1 large sweet potato, roasted and cubed

1 can (15 oz) black beans, drained and rinsed

1 tsp cumin

Corn tortillas

Avocado and salsa for topping

2 medium zucchinis, spiralized

1 cup cherry tomatoes, halved

1/4 cup basil pesto

1/4 cup grated Parmesan cheese

Salt and pepper to taste

Instructions

In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.

In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.

Pour the dressing over the salad and toss gently to combine.

Garnish with chopped parsley.

Serve chilled or at room temperature.

Prep Time: 15 mins | Total Time: 15 mins | Servings: 4 |

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Turkey and Hummus Wrap 🌯🦃

Spread hummus evenly over the tortilla.

Lay the turkey slices on top of the hummus.

Arrange spinach, red bell pepper, and shredded carrots on top.

Roll the tortilla tightly and slice it in half.

Wrap in foil or parchment for an easy lunch option.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 1 |

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Chickpea Salad Sandwich 🥪🌿

In a bowl, mash the chickpeas with a fork, leaving some chunks for texture.

Stir in Greek yogurt, Dijon mustard, celery, red onion, salt, and pepper.

Spread the chickpea mixture on whole grain bread to make a sandwich.

Cut in half and store in the fridge until ready to serve.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 2 |

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Caprese Pasta Salad 🍅🍝

In a large bowl, combine the cooked pasta, cherry tomatoes, mozzarella balls, and basil.

Drizzle with balsamic vinegar and olive oil.

Season with salt and pepper to taste, and toss to combine.

Serve chilled or at room temperature.

Prep Time: 15 mins | Total Time: 15 mins | Servings: 4 |

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Smoked Salmon Avocado Toast 🥑🐟

Toast the bread slices until golden brown.

In a bowl, mash the avocado with lemon juice, salt, and pepper.

Spread the avocado mixture on the toasted bread.

Top each slice with smoked salmon and garnish with capers if desired.

Enjoy immediately or pack for later.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 2 |

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Thai Chicken Salad 🌶️🐔

In a large bowl, combine chicken, cabbage, carrots, bell pepper, cilantro, and peanuts.

In a small bowl, whisk together peanut butter, soy sauce, lime juice, and honey.

Pour the dressing over the salad and toss to combine.

Chill before serving.

Prep Time: 15 mins | Total Time: 15 mins | Servings: 4 |

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Greek Yogurt Parfait 🍓🥣

In a glass or jar, layer 1/3 of the Greek yogurt at the bottom.

Add a layer of granola followed by a layer of mixed berries.

Repeat the layers until all ingredients are used.

Drizzle with honey before serving.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 1 |

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Pesto Veggie Wrap 🌿🥒

Spread pesto sauce evenly over the tortilla.

Layer cucumber, roasted red peppers, arugula, and mozzarella cheese.

Roll tightly and slice in half.

Wrap for a tasty, portable lunch.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 1 |

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Roasted Veggie Grain Bowl 🍚🥦

In a bowl, combine the cooked grain with roasted vegetables.

Drizzle over olive oil and balsamic vinegar; add salt and pepper.

Toss gently and top with feta cheese.

Store in the refrigerator until ready to eat.

Prep Time: 15 mins | Total Time: 15 mins | Servings: 2 |

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Spinach and Berry Salad 🍏🍓

In a large bowl, combine the spinach, mixed berries, goat cheese, and walnuts.

In a small jar, shake together olive oil, vinegar, salt, and pepper to make the dressing.

Drizzle dressing over salad just before serving.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 4 |

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Fun Sushi Rolls 🍣🥒

Place a nori sheet on a bamboo sushi mat.

Evenly spread 1/2 cup of sushi rice over the nori, leaving a 1-inch border at the top.

Lay avocado, cucumber, and carrot in a line across the middle of the rice.

Roll the sushi tightly from the bottom, using the mat to help, and seal the edge with a bit of water.

Slice into bite-sized pieces and pack with soy sauce for dipping.

Prep Time: 30 mins | Total Time: 30 mins | Servings: 4 |

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Black Bean and Corn Salad 🌽🖤

In a bowl, mix the black beans, corn, bell pepper, red onion, and cilantro.

Drizzle with lime juice and add salt and pepper.

Toss to combine and serve chilled or at room temperature.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 4 |

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Egg Salad Lettuce Wraps 🥚🥬

In a bowl, combine diced eggs, Greek yogurt, Dijon mustard, salt, and pepper.

Carefully separate the lettuce leaves and scoop a portion of egg salad onto each leaf.

Garnish with chopped chives or parsley. Roll and eat!

Prep Time: 10 mins | Total Time: 10 mins | Servings: 4 |

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Fruit and Nut Energy Bites 🍏🥜

In a food processor, blend dates and nuts until finely chopped.

Add oats, nut butter, honey, and salt; pulse until combined.

Roll the mixture into small balls.

Chill in the refrigerator for an hour before serving.

Prep Time: 15 mins | Total Time: 1 hr + 15 mins | Servings: 12 |

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Cucumber Sandwiches 🥒🥪

In a bowl, mix cream cheese with fresh dill, salt, and pepper.

Spread the herb cream cheese on all slices of bread.

Layer cucumber slices on top of half of the bread slices and close with the remaining slices.

Cut into quarters and serve chilled.

Prep Time: 10 mins | Total Time: 10 mins | Servings: 4 |

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Apple and Cheddar Salad 🍏🧀

In a salad bowl, combine mixed greens, apple slices, cheddar cheese, and walnuts.

Whisk together apple cider vinegar, olive oil, salt, and pepper in a small bowl.