Some days are harder than others to throw a balanced lunch together. Try one of these no-cook lunch ideas, from wholesome salads to loaded wraps, that take minutes to assemble and will keep you going all afternoon.
Whether you’re working from home or juggling a full day of errands, lunch can sometimes feel like an afterthought or one more task to manage. But lunch doesn’t have to be complicated or even require cooking. These no-cook lunch ideas are an easy way to eat well without turning to the stove or oven. Start with what’s already in your fridge or pantry: deli meat, rotisserie chicken, leafy greens, bread or tortillas and even that avocado you forgot you had. All you need is a few minutes and a little inspiration to turn those basics into fresh lunch options that are filling and actually worth sitting down for.
This collection features easy, no-cook lunch recipes that require minimal effort. Between lettuce wraps, stacked sandwiches and vegetable-stuffed salads, there is an option for every craving and day of the week. For extra convenience, many of them start with pre-cooked ingredients, which is one of the best tips for no-cook meals. Pair your lunch with a lemonade and some chips and your midday meal is ready without a stove.
If the fridge is stocked and the stove is staying off, this is your sign to make a cool no-cook lunch that comes together fast and tastes amazing.
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Tuna and White Bean Lettuce Wraps
From the Recipe Creator:
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
2/32
Lemony Garbanzo Salad
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
3/32
Mint-Cucumber Tomato Sandwiches
From the Recipe Creator:
I jazzed up the quintessential teatime cucumber sandwich to suit my family's tastes. This was my absolute go-to sandwich last summer when I was pregnant. It hit all the right spots! —Namrata Telugu, Terre Haute, Indiana
Nutrition Facts:
1 sandwich: 286 calories, 10g fat (6g saturated fat), 23mg cholesterol, 631mg sodium, 42g carbohydrate (5g sugars, 3g fiber), 9g protein.
4/32
Caprese Salad
From the Recipe Creator:
My husband and I love Caprese salad, but not the high prices we pay for it in restaurants. Here, we created our own version which tastes incredibly close, if not better, than any restaurant version we've tried. —Melissa Pearson, Sandy, Utah
Nutrition Facts:
1 serving: 256 calories, 19g fat (9g saturated fat), 45mg cholesterol, 161mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 11g protein.
5/32
Hummus Veggie Wrap
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
6/32
Classic Avocado Toast
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
7/32
Ham Roll-Ups
From the Recipe Creator:
Green onions and ripe olives give lively flavor to these bite-sized appetizers .They're quick to assemble and can be made the day before they're needed. They're very popular with my friends and family. —Kathleen Green, Republic, Missouri
Nutrition Facts:
1 piece: 27 calories, 1g fat (0 saturated fat), 5mg cholesterol, 186mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 4g protein.
8/32
Cobb Sandwich
From the Recipe Creator:
When we need a quick meal to share, we turn Cobb salad into a sandwich masterpiece. Sometimes I substitute tortillas for the bread and make wraps instead. —Kimberly Grusendorf, Medina, Ohio
Nutrition Facts:
1 piece: 233 calories, 10g fat (3g saturated fat), 97mg cholesterol, 982mg sodium, 17g carbohydrate (3g sugars, 1g fiber), 18g protein.
9/32
3-Bean Salad
From the Recipe Creator:
We make this three bean salad all summer long! It's a delicious summer side dish for a small gathering. —Barbara Wiggins, Lexington, North Carolina
Nutrition Facts:
1 cup: 162 calories, 5g fat (0 saturated fat), 0 cholesterol, 530mg sodium, 25g carbohydrate (11g sugars, 5g fiber), 6g protein.
10/32
Meatless Taco Salad
From the Recipe Creator:
This colorful entree combines popular taco ingredients—minus the ground beef. And you won't miss the meat at all! I top each serving with a creamy guacamole dressing, crunchy corn chips and cheese. —Kimberly Dray, Pflugerville, Texas
Nutrition Facts:
1 serving: 486 calories, 33g fat (12g saturated fat), 35mg cholesterol, 849mg sodium, 34g carbohydrate (7g sugars, 9g fiber), 16g protein.
11/32
Hasselback Tomato Clubs
From the Recipe Creator:
This no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair it with pasta salad for a light dinner. —Taste of Home Test Kitchen
Nutrition Facts:
2 stuffed tomatoes: 272 calories, 17g fat (5g saturated fat), 48mg cholesterol, 803mg sodium, 9g carbohydrate (3g sugars, 4g fiber), 21g protein.
12/32
Beef ‘n’ Cheese Wraps
From the Recipe Creator:
During busy weeks, I make these wraps in advance for a quick lunch. —Sue Sibson, Howard, South Carolina
Nutrition Facts:
1 whole wrap: 657 calories, 35g fat (20g saturated fat), 143mg cholesterol, 1431mg sodium, 38g carbohydrate (6g sugars, 7g fiber), 38g protein.
13/32
Almond Strawberry Salad
From the Recipe Creator:
It's easy to love this pretty salad topped with strawberries and sliced almonds. With just a few ingredients, it's loaded with flavor. —Renae Rossow, Union, Kentucky
Nutrition Facts:
3/4 cup: 75 calories, 4g fat (0 saturated fat), 0 cholesterol, 98mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
14/32
Tomato & Avocado Sandwiches
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
15/32
Fresh Veggie Pockets
From the Recipe Creator:
One summer I worked at a health food store that sold sandwiches. We were close to a college campus, so I made lots of these fresh-filled pitas for the students. Crunchy with crisp vegetables and nutty sunflower kernels, they’re a fast-to-fix lunch. —Linda Reeves, Cloverdale, Indiana
Nutrition Facts:
2 filled pita halves: 434 calories, 23g fat (9g saturated fat), 37mg cholesterol, 571mg sodium, 48g carbohydrate (6g sugars, 8g fiber), 14g protein.
16/32
Loaded Deli Sub Sandwich
From the Recipe Creator:
When I can't decide between a turkey or roast beef sandwich, I go for both, then pile on fresh, crunchy veggies and two kinds of cheese. Those those that like a little bit of everything, this sub more than satisfies. —Jamie Fanning, Creighton, Nebraska
Nutrition Facts:
1 sandwich: 709 calories, 44g fat (14g saturated fat), 86mg cholesterol, 1661mg sodium, 42g carbohydrate (7g sugars, 3g fiber), 38g protein.
17/32
Cucumber Salad Boats
From the Recipe Creator:
Scoop out the seeds and fill fresh cucumbers with your favorite salad for a crunchy and refreshing light lunch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
18/32
Nectarine Chicken Salad
From the Recipe Creator:
I love to serve this attractive, colorful salad. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I’ve passed it on many times. —Cathy Ross, Van Nuys, California
Nutrition Facts:
1-1/2 cups: 266 calories, 7g fat (1g saturated fat), 63mg cholesterol, 76mg sodium, 27g carbohydrate (21g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
19/32
Classic Cobb Salad
From the Recipe Creator:
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
Nutrition Facts:
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
20/32
Thai-Inspired Roast Beef Sandwich
From the Recipe Creator:
I love Thai food, but I wanted to see how its flavors would translate in a plain ol' peanut butter sandwich. The result is anything but plain—it's just darn delicious. —James Schend, Taste of Home Deputy Editor
Nutrition Facts:
1 open-faced sandwich: 239 calories, 12g fat (3g saturated fat), 24mg cholesterol, 458mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 15g protein.
21/32
Bagel with a Veggie Schmear
From the Recipe Creator:
I got this recipe from my favorite bagel shop in New York City. Now I make this every time I'm craving a quick and healthy breakfast. I like to add chopped pitted green olives to the schmear. — Julie Merriman, Seattle, Washington
Nutrition Facts:
2 open-faced sandwiches: 341 calories, 6g fat (3g saturated fat), 22mg cholesterol, 756mg sodium, 56g carbohydrate (15g sugars, 10g fiber), 20g protein.
22/32
Tuna Wrap
From the Recipe Creator:
Packed with protein-rich tuna and fresh, crunchy veggies, these colorful wraps have sensational flavor—and they're good for you too. —Edie Farm, Farmington, New Mexico
Nutrition Facts:
1 wrap: 312 calories, 10g fat (2g saturated fat), 38mg cholesterol, 628mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
23/32
The Elvis Sandwich
From the Recipe Creator:
Like the King himself sang, you'll be 'all shook up' when you taste this savory-sweet sandwich. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1 open-faced sandwich: 266 calories, 13g fat (3g saturated fat), 8mg cholesterol, 356mg sodium, 31g carbohydrate (11g sugars, 3g fiber), 10g protein.
24/32
Chinese Spinach-Almond Salad
From the Recipe Creator:
This recipe combines power-packed spinach, a good source of vitamins A and K, with other veggies, lean meat and crunchy, heart-healthy almonds. Reduced-fat dressing adds a light Asian flavor and touch to each hearty serving. Mary Ann Kieffer - Lawrence, Kansas
Nutrition Facts:
1 each: 244 calories, 11g fat (3g saturated fat), 63mg cholesterol, 500mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch.
25/32
Pizza Wraps
From the Recipe Creator:
This recipe features the flavors of your favorite pie but only takes a few minutes to make—and there’s no cooking or baking required. —Elizabeth Dumont, Boulder, Colorado
26/32
Ham and Swiss Salad in a Jar
From the Recipe Creator:
Home cook Stacy Huggins from Valley Center, California, sent us a great recipe for a ham and Swiss salad, and we turned it into this lunchbox-friendly version. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 691 calories, 54g fat (14g saturated fat), 344mg cholesterol, 1110mg sodium, 18g carbohydrate (8g sugars, 5g fiber), 36g protein.
27/32
Chipotle Turkey Club Sandwich
From the Recipe Creator:
We’re crazy for turkey club sandwiches. A nearby roadside stand carries gorgeous tomatoes every summer. We load up, then stuff our sandwiches with the usual suspects, plus smoked turkey and cheese. —Pamela Shank, Parkersburg, West Virginia
Nutrition Facts:
1 sandwich: 416 calories, 18g fat (5g saturated fat), 70mg cholesterol, 1265mg sodium, 30g carbohydrate (5g sugars, 4g fiber), 37g protein.
28/32
Peanut Butter and Bacon Sandwich
From the Recipe Creator:
I often craved peanut butter and bacon toast while pregnant. I tried a friend’s peanut butter with chile pepper in it and loved it. The little zip truly made the sandwich better.—Carolyn Eskew, Dayton, Ohio
Nutrition Facts:
1 sandwich: 461 calories, 26g fat (6g saturated fat), 23mg cholesterol, 664mg sodium, 43g carbohydrate (15g sugars, 6g fiber), 21g protein.
29/32
Balsamic Asiago Salad
From the Recipe Creator:
You can toss this tasty Balsamic Asiago Salad together in 10 minutes flat. Simply drizzle bottled dressing over the colorful blend of greens, tomato and peppers, add a quick sprinkle of garlic-seasoned cheese…and serve. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 72 calories, 4g fat (1g saturated fat), 4mg cholesterol, 169mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
30/32
Tropical Beef Wrap
From the Recipe Creator:
For my finicky little ones, I create fast, tasty recipes like this tropical sandwich wrap. You can even use up leftover roast beef in a pinch. —Amy Tong, Anaheim, California
Nutrition Facts:
1 wrap: 522 calories, 20g fat (10g saturated fat), 100mg cholesterol, 1211mg sodium, 58g carbohydrate (21g sugars, 4g fiber), 26g protein.
31/32
Ham Caesar Salad
From the Recipe Creator:
One bite, and you’ll fall in love with this ham and Caesar salad combo! Serve with fresh iced tea and banana splits for a casual menu that won’t heat up your kitchen. —Mary Ann Schlabach, Sarasota, Florida
Nutrition Facts:
1-3/4 cups with 2 tablespoons dressing: 326 calories, 22g fat (5g saturated fat), 60mg cholesterol, 1108mg sodium, 13g carbohydrate (7g sugars, 2g fiber), 19g protein.
32/32
Turkey & Apricot Wraps
From the Recipe Creator:
For these wraps, I combined the traditional Southern appetizer of jam and cream cheese with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
Nutrition Facts:
1 wrap: 312 calories, 10g fat (4g saturated fat), 41mg cholesterol, 655mg sodium, 33g carbohydrate (8g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
No-Cook Lunch Ideas FAQ
What can I make for lunch without cooking anything?
You can make a satisfying lunch without cooking by layering ready-to-eat ingredients into wraps, grain bowls or protein-packed salads. Staples like canned beans, deli meats, cooked grains or fresh veggies work well as a base. Add spicy pickles to wraps or salads for sharp flavor and some heat, or turn to hummus for a cool and creamy addition. These easy no-cook lunch ideas are also incredibly flexible: swap canned chickpeas for chicken, or use Greek yogurt instead of mayo or sour cream, for a lighter taste.
What are some good no-cook summer lunch ideas?
Great no-cook summer lunch recipes can be made quickly and are bright and satisfying. Some options include lettuce wraps with turkey, chickpea salad, caprese salad and avocado halves filled with tuna or egg salad.
What are the best cold lunch ideas that aren’t sandwiches?
Cold lunch ideas that skip the sandwich include build-your-own bowls with brown rice, quinoa, lentils or orzo, topped with fresh veggies and a zesty lemon vinaigrette. For a snack-style lunch, try a burrata board with cheese, fruits, veggies and charcuterie meats. To keep everything fresh, pack components separately in compartment-style salad containers until you’re ready to eat.
