Let’s get real: warming up soggy leftovers in the work microwave is a sad lunch break. Whether you’re skipping out on office stenches or don’t have an accessible kitchen in the office, non cook lunches for work that don’t require cooking are the real MVPs.
These lunches transport you on a journey around the world from the comfort of your desk. Tokyo bento boxes and Mediterranean mezze snacks, we’ve curated 20 tasty options that require zero cooking.
Quick Lunch Choices For Offices
These are not hasty, sloppy, slurp-at-your-cubicle lunches. They’re nutritious on-the-go lunch solutions designed for flavor, ease, and, we dare say, efficiency. In a Tork survey, 90% of employees say a lunch break refreshes and sets them up to get back to work.
Go ahead, turn that microwave off, dignify your lunch, and take this list of cold lunch recipes to work.
1. Mediterranean Mezze Platter
Hummus, tabbouleh, dolmas, two wedges of pita, olives, and cucumber is a cold lunch recipe to work that will transport you to Greece. A store-bought baba ganoush and a drizzle of olive oil will contribute some extra richness.
Place everything in a compartmentalized container to keep separate in texture. Include some falafel balls for extra protein. All the food stays colorful and fresh well into the afternoon in your lunchbox.
2. Italian Caprese Salad
Use some fresh mozzarella, cherry tomatoes, basil, and a drizzle of balsamic glaze. Add some ciabatta pieces, and you will have one of those easy adult lunches for work. Add a small amount of arugula for a peppery note.
Use heirloom tomatoes to mix up color. Add some prosciutto pieces for a salty note. Keep the bread and the salad separate in a lunchbox for texture.
3. Japanese Bento Box
Fill your bento with sushi rolls (store-bought is okay!) and a mix of edamame, pickled veggies, and fruit. Include a good mix of protein, fiber, and texture. Top with a hard-boiled egg or cubes of tofu for extra protein.
Serve a side dish of soy sauce or tamari in a separate dish for dipping. A sweet rice cake or mochi is an excellent dessert. Bento boxes are small, but they contain lots of flavor.
4. Vietnamese Spring Rolls
Buy pre-made or make with cooked and cooled vermicelli noodles and vegetables in rice paper. Offer with a dipping peanut sauce. Add shrimp or tofu for protein and a topping of ground peanuts.
Prepare them individually on wax paper so they don’t adhere to one another. They are cold and light and great for hot workdays. Offer with a side of hoisin sauce for a change.
5. Indian Chickpea Chaat
Combine canned chickpeas, diced tomato, cilantro, lemon juice, and chat masala. Spicy, tangy, and utterly fulfilling. Add some diced mango or pomegranate seeds for a sweet pop of flavor.
Present over a bed of spinach for added greens. It is protein- and fiber-rich but not a heavy dish. Have it with a side of a small plain yogurt bowl for a calming effect.
6. Korean Kimbap
Comparable to sushi, it is typically filled with cooked or pickled vegetables. An optional eating technique is to dip it in soy sauce, which is available pre-made in international markets.
Use kimchi or store-bought radish for optimal taste. Provide a side dish of sesame spinach or bean sprouts with added spices. Easy and portable, they create a vibrant dish.
7. Mexican Street Corn Salad (Esquites)
Combine mayonnaise, chili powder, lime juice, crumbled cotija cheese, and canned corn. Smoky, rich, and a nice kick of spiciness. For an additional spice kick, mix in diced jalapeño.
Eat with tortilla chips or stuff a pita for a variation. Black beans will make it more filling. Cilantro for a touch of freshness.
8. Middle Eastern Tabbouleh with Falafel
Grab some store-bought falafel and combine it with herby tabbouleh for one of the most fulfilling, easy packed lunches for work. Falafel and lemony herbs are a match not to be beat. Top with some diced cucumber or tomato for added crunch.
Combine with a side of tzatziki or tahini sauce to elevate it. Wrap up in a whole wheat wrap for on-the-go. Can be stored in the fridge for another day.
9. Scandinavian Smorgas
Pair with smoked salmon, rye crackers, dill cream cheese, radishes, and cucumbers. Elegance in simplicity. Top with a hard-boiled egg or pickled beets for a more traditional appearance.
Garnish with dill for added scent. Keep cream cheese in a small bowl until ready to spread. A squeeze of lemon wedge provides a burst of freshness when ready to serve.
10. French Baguette Sandwich
Layer arugula, apple, and brie atop a crusty baguette for a sophisticated twist on a food for work lunch. The sweet and savory combination is a great match.
The drizzle of Dijon mustard gives it a kick. Keep crunch in the bread by wrapping it in parchment paper. Pair with a side of grapes or figs for a sweet counterpoint. Use Camembert in place of brie for a variation.
11. Greek Yogurt Parfait
Layering mixed berries, honey, and granola with yogurt. Light and sweet, yet satisfying. Finish with a spoonful of chia or flax for extra omega-3s and fiber.
Pack in a mason jar for minimum mess. Thaw the berries in advance for added cold. Use as a breakfast or a lunchtime snack.
12. Thai Cold Peanut Noodle Salad
Shredded carrot, red cabbage, and rice noodles. It is one of the best A-list fast lunch ideas for work on the move.
Tofu or rotisserie chicken may be added for a filling protein option. Top with sesame seeds and diced scallions. Squeeze a lime wedge above for a burst of flavour. A filling, tangy dish that travels well.
13. Israeli Couscous Salad
Combine with cherry tomatoes, cucumber, red onion, parsley, and lemon vinaigrette. Zingy, light, and refreshing.
Supplement with feta cheese or chickpeas for protein. Chill for the best flavor. Couscous pearls have a wonderful texture and hold up well to dressing. Throw in a spoonful of harissa for a kick of heat.
14. Japanese Onigiri
Onigiri consists of pickled plum or tuna mayonnaise rice balls. Seaweed wrap for an instant snack. Prepare using a silicone mold for consistent size and ease. Place an ice pack in your lunch container to remain cool.
Convenient and compact. It is truly one of the great options for meals you can eat cold.
15. Peruvian Quinoa Salad
Combine pre-cooked quinoa, black beans, corn, red pepper, and spicy lime dressing. High in protein and fiber.
Add avocado wedges to the dish for a boost of healthy fat. A crumble of feta or queso fresco gives it a rich finish. Use a sprinkle of chopped cilantro for a burst of flavor. Lasts for days and is great for a week’s worth of meal prep.
16. Lebanese Labneh Wrap
Spread labneh over a tortilla and top it with za’atar, cucumbers, and mint. Roll, and you are done. Use some shredded lettuce or sprouts for added crunch.
Drizzle olive oil before wrapping for added flavor. It is a light, tangy, and creamy wrap. Perfect when you want to have a light yet fulfilling meal.
17. Antipasto Salad
Salami, olives, balls of mozzarella, red roasted peppers, and artichokes on greens. Charcuterie in a bowl. Drizzle with red wine vinaigrette for a kick.
Don’t forget that you can serve these with breadsticks or crackers on the side. For a vegetarian option, use marinated tofu instead of salami. Great for a person who loves strong, salty flavors.
18. West African Bean Salad
Black-eyed peas, red onion, diced tomatoes, bell pepper, and vinaigrette. Plant-based protein powerhouse and big flavors. Top with some chopped parsley or cilantro for a freshness kick.
Serve with flatbread or on its own. Top with a pinch of cayenne, if you need a little heat. A nutritious spin on the usual packed lunch ideas for work.
19. Turkish Lentil Salad
Green lentils (precooked), red onion, parsley, and lemon dressing are a protein-rich meal prep solution. Tasty and zesty, just right for those long workdays. Add diced cucumbers or cherry tomatoes for added freshness.
Eat atop mixed greens or by itself. Add crumbled goat or feta cheese for indulgence. Pair with crusty bread.
20. Spanish Gazpacho in a Jar
Cold tomato soup, ready for you in advance. Mason jar and drink up boss-style. Top with croutons or diced cucumber for a texture boost. Shake for a well-balanced flavor.
Play around and add a pinch of smoked paprika for added complexity. Pair with a crusty bread or Manchego cheese.
Why Take Your Lunch Global?
Not only is it exciting to change your lunch, but it will also make you healthier. The CDC estimates that only 1 in every 10 adults eats sufficient amounts of fruits and vegetables a day.
An international-style lunch that is rich in fresh fruits, legumes, and whole grains will help you achieve those nutritional goals. These international dishes meet all the criteria for healthy on-the-go lunch ideas.
Compared to traditional hot dishes, cold dishes are just as healthy and satiating. According to registered dietitian Whitney English,
“Cold meals can be just as balanced and satisfying as hot ones. It’s all about pairing protein, fiber, and healthy fats.”
Some Tips for Packing Non-Cook Lunches for the Office
Here are some additional tips for your office lunch:
- Utilize pre-prepared ingredients – Canned beans, pre-cooked quinoa, and ready-made falafel are a lifesaver.
- Invest in good-quality containers – leakproof thermoses and bento boxes are a game changer.
- Add flavor using condiments – A drizzle of sesame oil or a splash of hot sauce will usually elevate a simple salad.
- Rotate your recipes – Single daily meal? It’s a nooze fest. Mix and switch our list of lunch ideas to take to work to make you actually want to go to lunch.
No-Cook, No Problem
You don’t need an oven, stove, or microwave to have a wonderful lunch. With planning and ingredients, all of the following 20 non cook lunches for work will make lunchtime enjoyable and stress-free.
Whether you find it more enjoyable to take easy cold lunches for work or you enjoy preparing meals, you will find something here to love. These are all wonderful pack lunch ideas for work, and they all travel well and are even more delicious.
Lunch does not have to be dull. Give your taste buds a passport, and take your lunch box on a journey.
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