15 Quick Lunch Recipes Under 30 Minutes

1. Avocado Toast with Poached Egg

Ingredients:

• • 2 slices of whole-grain bread

• • 1 ripe avocado

• • 2 eggs

• • Salt and pepper to taste

• • Optional toppings: chili flakes, feta cheese, or fresh herbs

Instructions:

1. 1. Toast the bread until golden brown.

1. 1. While toasting, bring a small pot of water to a simmer and poach the eggs for about 3-4 minutes.

1. 1. Mash the avocado in a bowl and season with salt and pepper.

1. 1. Spread the mashed avocado on the toast, top with poached eggs, and add any optional toppings.

2. Chicken Caesar Wrap

Ingredients:

• • 1 whole wheat wrap

• • 1 cup cooked chicken breast, shredded

• • 2 cups romaine lettuce, chopped

• • 1/4 cup Caesar dressing

• • Parmesan cheese, for topping

Instructions:

1. 1. In a bowl, combine the chicken, lettuce, and Caesar dressing.

1. 1. Place the mixture in the center of the wrap and sprinkle with Parmesan cheese.

1. 1. Wrap tightly and cut in half.

3. Quinoa Salad with Mixed Vegetables

Ingredients:

• • 1 cup cooked quinoa

• • 1 cup cherry tomatoes, halved

• • 1 cucumber, diced

• • 1 bell pepper, diced

• • 1/4 cup lemon vinaigrette

• • Salt and pepper to taste

Instructions:

1. 1. In a large bowl, combine quinoa, tomatoes, cucumber, and bell pepper.

1. 1. Drizzle with lemon vinaigrette, and season with salt and pepper.

1. 1. Toss gently and serve.

4. Spinach and Feta Stuffed Pita

Ingredients:

• • 2 whole wheat pita pockets

• • 1 cup fresh spinach, chopped

• • 1/2 cup feta cheese, crumbled

• • 1/4 cup Greek yogurt or tzatziki

Instructions:

1. 1. Mix spinach, feta, and yogurt/tzatziki in a bowl.

1. 1. Gently stuff the mixture into each pita pocket.

1. 1. Serve immediately.

5. Shrimp Stir-Fry

Ingredients:

• • 1 lb shrimp, peeled and deveined

• • 2 cups mixed vegetables (bell peppers, snap peas, carrots)

• • 2 tablespoons soy sauce

• • 1 tablespoon olive oil

• • Cooked rice or noodles (for serving)

Instructions:

1. 1. Heat olive oil in a pan over medium heat.

1. 1. Add shrimp and cook until pink, about 3-4 minutes.

1. 1. Add vegetables and soy sauce, stir-frying for another 3-4 minutes.

1. 1. Serve over rice or noodles.

6. Veggie Omelette

Ingredients:

• • 3 eggs

• • 1/4 cup bell pepper, diced

• • 1/4 cup onion, diced

• • 1/4 cup mushrooms, sliced

• • Salt and pepper to taste

• • Olive oil for cooking

Instructions:

1. 1. Whisk eggs with salt and pepper in a bowl.

1. 1. Heat olive oil in a pan, add onions, and sauté until translucent.

1. 1. Add peppers and mushrooms; cook for another 2 minutes.

1. 1. Pour in the eggs and cook until set, folding the omelet in half.

7. Tomato Basil Pasta

Ingredients:

• • 8 oz pasta of choice

• • 2 cups cherry tomatoes, halved

• • 2 tablespoons olive oil

• • 1/4 cup fresh basil, chopped

• • Salt and pepper to taste

• • Parmesan cheese for topping

Instructions:

1. 1. Cook pasta according to package instructions and drain.

1. 1. In a pan, heat olive oil and add tomatoes, cooking until softened.

1. 1. Combine pasta with tomatoes, basil, salt, and pepper.

1. 1. Serve with Parmesan cheese on top.

8. Greek Yogurt Chicken Salad

Ingredients:

• • 2 cups cooked chicken breast, diced

• • 1/2 cup Greek yogurt

• • 1/4 cup celery, diced

• • 1/4 cup grapes, halved

• • Salt and pepper to taste

• • Whole grain bread for serving

Instructions:

1. 1. Mix the chicken, Greek yogurt, celery, and grapes in a bowl.

1. 1. Season with salt and pepper.

1. 1. Serve on whole grain bread or lettuce wraps.

9. Caprese Salad with Balsamic Glaze

Ingredients:

• • 2 large tomatoes, sliced

• • 8 oz fresh mozzarella, sliced

• • Fresh basil leaves

• • Balsamic glaze for drizzling

• • Salt and pepper to taste

Instructions:

1. 1. On a plate, alternate layers of tomato, mozzarella, and basil leaves.

1. 1. Drizzle with balsamic glaze and season with salt and pepper.

10. Chickpea Salad Sandwich

Ingredients:

• • 1 can chickpeas, drained and rinsed

• • 1/4 cup Greek yogurt or mayonnaise

• • 1/4 cup celery, diced

• • 1 tablespoon Dijon mustard

• • Salt and pepper to taste

• • Whole grain bread for serving

Instructions:

1. 1. In a bowl, mash chickpeas with a fork.

1. 1. Add yogurt, celery, mustard, salt, and pepper; mix well.

1. 1. Serve on whole grain bread.

11. Thai Peanut Noodles

Ingredients:

• • 8 oz rice noodles

• • 1/4 cup peanut butter

• • 2 tablespoons soy sauce

• • 1 tablespoon lime juice

• • 1 cup mixed vegetables (carrots, bell peppers, snap peas)

Instructions:

1. 1. Cook rice noodles according to package instructions.

1. 1. In a bowl, mix peanut butter, soy sauce, and lime juice.

1. 1. Stir in cooked noodles and mixed vegetables; toss to combine.

12. Zucchini Noodles with Pesto

Ingredients:

• • 2 medium zucchinis, spiralized

• • 1/2 cup pesto

• • Cherry tomatoes, halved

• • Grated Parmesan cheese for topping

Instructions:

1. 1. In a pan, cook zucchini noodles over medium heat for 2-3 minutes.

1. 1. Stir in pesto and cherry tomatoes, cooking until heated through.

1. 1. Serve topped with Parmesan cheese.

13. Hummus and Veggie Wrap

Ingredients:

• • 1 whole wheat wrap

• • 1/2 cup hummus

• • 1/2 cup mixed vegetables (carrots, cucumbers, bell peppers)

• • Spinach leaves

Instructions:

1. 1. Spread hummus over the wrap.

1. 1. Add mixed vegetables and spinach leaves.

1. 1. Wrap tightly and cut in half.

14. Egg Fried Rice

Ingredients:

• • 2 cups cooked rice

• • 2 eggs, beaten

• • 1 cup frozen mixed vegetables

• • 2 tablespoons soy sauce

• • 1 tablespoon olive oil

Instructions:

1. 1. Heat olive oil in a pan and scramble the eggs; set aside.

1. 1. Add mixed vegetables and rice to the pan, stirring to combine.

1. 1. Return the eggs to the pan, add soy sauce, and stir until heated thoroughly.

15. Tuna Salad Lettuce Wraps

Ingredients:

• • 1 can tuna, drained

• • 1/4 cup mayonnaise

• • 1/4 cup celery, diced

• • Salt and pepper to taste

• • Butter lettuce leaves for wrapping

Instructions:

1. 1. In a bowl, mix tuna, mayonnaise, celery, salt, and pepper.

1. 1. Serve in butter lettuce leaves as wraps.