Healthy sandwiches for lunch


Chapter 22

You need Prepare ingredients.
Mix fillings, prepare spreads, slice sandwich meats and cheeses, separate lettuce leaves, slice tomatoes, prepare garnishes, and so on. in other words, have everything ready ahead of time, so nothing is left to do but assemble the ingredients.
Arrange or store ingredients for maximum efficiency.
To reduce your movements to a minimum, the ideal setup has everything you need within easy reach of both hands. depending on the kitchen layout, this may not be pos- sible, especially if the sandwich menu is large. But try to get as close to it as possible.
Arrange ingredients so you can use both hands. For example, while the left hand reaches for the bread, the right hand reaches for the butter spreader. Then, while the right hand puts the spreader back, the left reaches for the sliced ham. The right hand, on its way back from the butter, picks up a slice of cheese and so on. On a busy sandwich station, every second counts.
Two other considerations are important while we’re talking about ingredients:
Because cold sandwiches are subjected to a lot of handling and are not cooked, it is especially important that ingredients be properly refrigerated and protected at all times. a refrigerated table—sort of a cold version of a steam table—is usually used. Refriger- ated drawers or under-the-counter reach-ins are used for less frequently needed items.
wash hands carefully and thoroughly before beginning work. in addition, be aware of local sanitation requirements. in many places, laws require that workers wear gloves when handling ready-to-eat foods
Portion control.
Sliced items are portioned by the count and by weight. if portioning is by the count, you must take care, during pre-prep, to slice to the proper thickness. if done by weight, each portion can be placed on squares of waxed paper and stacked in a container.

5 Sandwich-Making Tips

1. Spread Out
Sandwich spreads add flavor but also perform the essential task of lending moisture and sometimes creaminess to sandwiches. Mustard and mayo are the familiar standbys, but don’t stop there. It’s well worth experimenting with the following: vinaigrettes, pestos, BBQ sauces, chutneys, and salsas.
2. Use the Right Bread
Choose bread appropriate to the sandwich you’re making. Pair moist fillings with soft, fluffy breads and you’ve got a recipe for a sponge, not a sandwich. As a general rule, the moister the filling the drier and denser the bread should be. A good, thick crust helps, too. Swap in large flour tortillas, if you like, for moist fillings. They keep ingredients in check and maintain their integrity much better than many breads.
3. Choose To-Go Toppings
We love lettuce and tomato in sandwiches. They lend moisture, crunch and freshness and provide a wonderful foil for heavy, rich ingredients. They are, however, almost entirely water, and thus over extended periods are prone to wilting and, worse, making bread soggy. Luckily there are plenty of vegetables that offer all the benefits of lettuce and tomato without the drawbacks. In place of sliced tomatoes, for instance, try giving roasted peppers. (It helps if you first blot the peppers dry with a paper towel). Instead of lettuce, experiment with other vegetables, like sliced fennel, spinach, shredded cabbage, or cucumber.
4. Stave Off Sogginess
Spread mayo, butter or cream cheese all the way to the edges of each slice of bread to create a seal against wet sandwich fillings. Also, try packing high moisture ingredients, like tomatoes, pickles, and cucumbers, separately. Just add them to the sandwich when you’re ready to eat. Toasting the bread can help, too.
5. Take the Edge Off Onions
Onions can give sandwiches a welcome bite but often must be tamed a bit to be enjoyed raw. There are two effective ways to take some of the edge off sliced onions: Either soak thinly sliced onions in ice water for 20 minutes or so. Then drain and blot dry. (This method adds crispness.) Or toss sliced onions with a generous sprinkling of kosher salt. Wait a few minutes. Rub salt into the onions, rinse, drain.

Sandwich fillings quantity guide

Use this guide to plan and prepare bulk quantities of common sandwich, roll and wrap fillings. This guide will help you standardise your serving sizes and prevent waste.

For variety and nutrition, choose more than one filling when making a sandwich, roll or wrap and try to include at least three salad or vegetable ingredients to make it a healthier choice.

You can also refer to Sandwich, roll and wrap filling ideas for more tasty filling combinations, and healthy sandwich ideas.

Please note, the quantities provided are intended to be used as a guide only and may vary with different sized breads, rolls or wraps. These quantities may not be appropriate for larger ‘gourmet’ slices of bread, or large rolls (e.g. ‘subs’ or baguettes).

Salad vegetables

Ingredient 1 sandwich/ roll 10 sandwiches/ rolls 15 sandwiches/ rolls 25 sandwiches/ rolls
Lettuce, shredded 2–3 tablespoons ¼ medium ½ medium 1 small
Tomato, sliced 2–3 slices 3 medium 5 medium 8 medium
Cucumber, sliced 4 slices 2 small 3 small 3 large
Carrot, grated 2 tablespoons 4 medium 6 medium 10 medium
Beetroot, sliced 3 slices 30 slices (2 x 450g can) 45 slices (3 x 450g can) 75 slices (5 x 450g can)
Pineapple, sliced 1 slice 10 slices (1 x 440g can) 15 slices (2 x 440g can) 25 slices (3 x 440g can)
Red onion, chopped 2 slices 1 large 2 medium 3 medium
Mushroom, sliced 1 mushroom 100g 150g 250g
Grilled vegetables 50g 500g 750g 1.25kg

Meat, fish, eggs and alternatives

Ingredient 1 sandwich/ roll 10 sandwiches/ rolls 15 sandwiches/ rolls 25 sandwiches/ rolls
Eggs, hard boiled 1 egg 10 eggs 15 eggs 25 eggs
Cheese (reduced fat), sliced 1 slice (25g) 10 slices (250g) 15 slices (375g) 25 slices (625g)
Cheese (reduced fat), grated 2 tablespoons (20g) 200g 300g 500g
Cream cheese 2 tablespoons 450g 675g 1.125kg
Falafel (baked) 2 falafels (approx 50g) 20 falafels (approx 500g) 30 falafels (approx 750g) 50 falafels (approx 1.25kg)
Tuna (canned) 2 tablespoons 400g (1 x 440g can) 600g (2 x 440g can) 1kg (3 x 440g can)
Smoked salmon 1–2 slices (40g) 400g 600g 1kg
Lean ham, sliced or shaved 40g 400g 600g 1kg
Lean, skinless chicken, sliced 50g 500g 750g 1.25kg
Cold roast meats (beef, turkey, pork, etc.) 50g 500g 750g 1.25kg


Ingredient 1 sandwich/ roll 10 sandwiches/ rolls 15 sandwiches/ rolls 25 sandwiches/ rolls
Margarine 2 teaspoons 100g 150g 250g
Mayonnaise 2 teaspoons 100g 150g 250g
Chutney 2 teaspoons 100g 150g 250g
Tzatziki, hummus 1 tablespoon 250g 375g 625g
Pesto 2 teaspoons 100g 150g 250g
Avocado 2 tablespoons 2 medium 3 medium 5 medium
Mustard 2 teaspoons 100g 150g 250g

25 Quick, Cheap Lunch Ideas

Wise Bread Picks

We all know how difficult it is just to get out the door in the morning (though it can be easier if you know how to wake up fast and attack the day), so it’s no surprise that preparing lunch often falls by the wayside. Make bringing lunch — or preparing it at work — easier by using one of these 25 trouble-free and tasty ideas.


Sandwiches are the epitome of an uncomplicated lunch, but they don’t have to be boring. Use ingredients from last night’s dinner in innovative ways to bring new life to those two slices of bread. (See also: The 5 Best Bread Machines)

1. Chicken Salad Sandwich

Dice or shred leftover chicken with celery or pickles (both are delicious), mix with mayonnaise or ranch dressing, and add a Kaiser roll, and you’ve got one delicious, easy lunch.

2. Meatball Sub

This is one of my all-time easiest lunches. Anytime I have spaghetti and meatballs for dinner, I reserve three to five meatballs and some sauce for lunch the next day. After dinner, I cut a French baguette in half, layer on meatballs on sauce, and go to bed. That is the easiest lunch ever, right?

3. Italian Sub

The classic Italian sub is both practical and delectable. Start yours with a good foundation of a French or sourdough sub roll, and layer on salami, provolone, lettuce, and add Italian dressing. Done! You can spice up your sub with the addition of pepperoncini, roasted red pepper, or even artichoke hearts. (See also: Sex Up Your Sandwich)

4. Philly Cheese Steak

Being a new resident of Philadelphia, I had to add this one to the list. Make your own, super-easy version of this old favorite by sautéing half a white onion and half a bell pepper in 1 tbsp of butter until the onion is translucent. Mix in leftover steak and heat. Put the filling on a hoagie roll and top with provolone cheese (or, like the real cheese steak, Cheese Whiz). What’s that you say? No leftover steak? No problem — just use sliced roast beef deli meat for an easy alternative, like Hillshire Farm recommends.

5. Tasty Turkey Sandwich

We’ve all probably had a turkey sandwich greet us for lunch at some point in our lives. Dress up your turkey with this turkey sandwich recipe from Good Housekeeping. It gets a lift from fresh lemony mayo and spinach greens.


Pasta is a lunchtime staple because it’s easy to combine the three main components of any pasta dish — noodles, sauce, and a protein or veggies — in countless ways to create delectable new lunches.

6. Pasta Frittata

Almost everyone eats spaghetti, but not everyone enjoys eating leftover pasta the next day. Transform leftover spaghetti noodles into a tasty pasta frittata by adding six eggs and ¼ cup milk to one cup of leftover spaghetti or fettuccine noodles and cooking on medium heat in a skillet for about five minutes. Add about two cups of cheese (any kind will do), and broil the frittata until the eggs are set and the cheese is golden brown. For a more fancy version, try this frittata recipe from Rachel Ray.

7. Easy Pasta Salad

I love pasta salad, not only because it’s delicious, but also because it’s easy to make and easy to eat on the go. The most economical way to make past salad is, of course, with leftovers — use pasta, veggies from another dish, and cheese (cubed or grated), then toss with olive oil, red wine vinegar, and spices. You can also add in a protein for an even more filling salad. My personal favorites are cubed chicken, shrimp, or pepperoni.

8. Shrimp and Orzo

Orzo (that small, rice-shaped pasta) is wonderful eaten both hot and cold. I make a lunch version by cooking ¼ pound orzo the night before and throwing in ¼ pound pre-cooked shrimp, ½ cup feta cheese, ½ of a chopped cucumber, and some cherry tomatoes. Toss all the ingredients with olive oil, red wine vinegar, salt and pepper, and chill. Mmmm, mmmm good!

Random Lunches

For those people who refuse to be boxed into a neat category, try a lunch recipe that refuses to do the same. Decide for yourself which most suits your unique personality.

9. Pinwheels

This staple at office food days and parties is easy, cheap, and can be made with a tortilla and just about any filling your heart desires. One of my go-to favorites is cream cheese and turkey, but if you’re looking for some inspiration, try a few of these ideas from the Williams-Sonoma Blog.

10. Mediterranean Pita Pocket

In my humble opinion, the pita pocket is second only to sliced bread when it comes to making a variety of lunch items. I personally love a Mediterranean-inspired version, which involves stuffing a pita with lettuce, red onion, tomatoes, and Kalamata olives and topping with Greek yogurt and cucumber (a quasi-tzaziki sauce, if you will). You could substitute the yogurt and cucumber with hummus, too.

11. Quinoa Salad

Quinoa, a grain-like crop grown for its edible seeds, is a good source of protein, amino acids, and calcium. It is also, by the way, gluten free. Quinoa can be a perfect lunch staple because it is so healthy and easy to make. Try making your own quinoa salad by cooking two cups chicken broth with one cup of quinoa according to the package directions. Add cooked broccoli florets, cherry tomatoes, and feta cheese. Toss with extra virgin olive oil, red wine vinegar, salt and pepper. Enjoy!

Mexican-Inspired Fare

The tortilla is Mexico’s answer to the sandwich. Endlessly versatile, inexpensive, and tasty, tortillas can be filled and folded in innumerable ways. Here are some of my favorites.

12. Black Bean and Corn Burrito

What could be easier than opening a can of beans and a can of corn, and folding into a burrito? I make these tasty lunches by using one can of black beans and one can of corn (rinse before using); adding an avocado, red onion, and cilantro; and mixing with olive oil and salt and pepper to taste. Pile the filling on a flour tortilla, fold burrito-style, and enjoy!

13. Taco Salad

OK, this one does not call for a tortilla like the other lunches in this category, but it’s equally versatile. I’m not a huge fan of leftover ground beef (personal choice, I guess), so I leave that out when making a super-easy taco salad for lunch. Instead, I substitute black beans. I pack beans and salsa separately from shredded iceberg lettuce and cheese. Also separately, I pack a nice lime vinaigrette (2 tbsp lime, 4 tbsp olive oil, salt, and pepper). Come lunchtime, my lunch is still fresh and appetizing.

14. Omelet Burrito

Take a portable, protein-filled lunch by wrapping your omelet in a tortilla. Cook three eggs in a skillet, adding cheese, veggies, and ham as desired. Fill a tortilla, fold burrito-style, and wrap in wax paper until ready to eat. I especially love to eat this one when I’m feeling under the weather — maybe because having breakfast for lunch is also a pick-me-up.

(Wise Bread Pick: Lodge 12-Inch Cast Iron Skillet at Amazon)

15. Chicken, Apple, and Cheese Quesadilla

If you have leftover chicken from last night’s dinner, use some of it to make this easy lunch. Place ½ cup of shredded cheese (mozzarella is my personal favorite, although cheddar works fine too) on a tortilla, add chicken and apple, and top with another ¼ cup of cheese. Add another tortilla on top and microwave for 30 seconds, or until cheese is melted and bubbly. Slice and eat.

Old Favorites

Just because you grew up doesn’t mean your lunch has to — as far as the basics, that is. Below are some of the best of classic lunches from our childhood, dressed up in work-appropriate form.

16. PB&J

What’s not to like about the peanut butter and jelly sandwiches of our youth? They are the epitome of cheap, easy, and tasty. If you feel that you need your PB&J to grow up with you, try preparing a gourmet version, with almond butter, peach raspberry preserves, and sliced sourdough bread. You can get creative in other ways, too, like with PB&J “sushi” rolls.

17. Macaroni and Cheese

It doesn’t have to come from a box to be easy and cheap! Try making this easy stovetop macaroni and cheese recipe the night before and taking it along for lunch. I also like to add a protein to my mac, like chicken, shrimp, or sliced Italian sausage.

18. Hot Dogs

Try making these childhood favorites easier to eat at the office by wrapping them in croissant rolls. Buy refrigerated croissant rolls at the grocery store, and unwrap one of the triangular squares. Add a shredded cheese of your choice and a hot dog, roll up, and place on a baking sheet. Bake at 350°F for 15 minutes or until the dough is golden brown.

19. Ramen Noodles

This staple of college dorm pantries is also an easy and cheap lunch option for grown-ups. For an exhaustive list of things to do with ramen noodles, check out the appropriately named book, 101 Things to Do with Ramen Noodles. For a quick lunch without the tutorial, simply add 1 cup of fresh or frozen veggies of your choice and ½ cup alfredo or pasta sauce to ramen noodles. Cook according to noodle directions, but only add ½ of the seasoning included — that’s where all the sodium is.

20. Grown-Up Lunchables

A typical Lunchables package is filled with crackers, cheese, and meat. Pack your own version with whole-wheat crackers, cubed or sliced cheeses, and deli meat. Add some hardy fruit that’s easy to eat on the go (like sliced apples, grapes, or clementines), and you’ve got a balanced lunch for cheap.

21. Mini-Pizzas

Spread some tomato sauce on an English muffin, add cheese, top with pepperoni or chicken, and broil until the cheese bubbles. These delicious bites are easy to take with you on the go and just as easy to make. You can also try variations on the theme, like chicken alfredo pizza (alfredo sauce), barbeque chicken pizza (barbeque sauce), or buffalo chicken pizza (with butter and hot sauce).


Soups are great lunches for a number of reasons: They won’t make you feel full enough to put you to sleep mid-afternoon, they’re generally healthy, and they are almost always economical to make. Here are a few that are particularly well suited to lunchtime.

22. Cheddar Beer Soup

Who couldn’t use a drink at the office? Get your fix with a hearty cheese soup enlivened with a splash ‘o beer. This cheddar-beer soup recipe takes only 15 minutes to make and requires only five ingredients. Make it the night before (or even the morning of), take along, and heat for lunch.

23. Sweet Corn Soup

This sweet corn soup recipe is delicious, nutritious, and (bonus!) can be made in the microwave, making it officially one of the easiest soup recipes around. I highly recommend it for a chilly fall day.

24. Gazpacho

Gazpacho, or cold tomato soup, was originally invented to avoid using the stove on a hot summer day. Make it any time of year for an easy lunch using this simple gazpacho recipe. Add some croutons or a crusty baguette, and you’re set!

25. Cannellini Bean and Tomato Soup

Here’s another one that is über-simple to make ahead or even in the microwave at work, if you have one. Empty one can of cannellini beans (plus liquid) and one can of spaghetti or marinara sauce into a microwave-safe container and microwave on high for three minutes. Let sit for one minute before removing. Dress it up with Parmesan cheese and bacon if desired, and enjoy with some croutons.

So there’s the big list of 25 quick and cheap lunch ideas. Was there anything I left out, or do you have a variation on a theme? Share your thoughts in the comments!

Green Goddess Veggie Sandwich

Three easy sandwiches that are perfect to pack for school or work. Choose between a green goddess sandwich, turkey hummus and radish sandwich or a flavor packed chicken pesto sandwich.

I love a good sandwich, so I partnered with my friends at Arnold bread to share some super simple and wholesome sandwich recipes to keep your lunch hour easy and delicious.

I love the Oatnut bread for sandwiches because it loaded with oats, nuts and seeds yet it’s still soft and delicious.

This is my bread because my whole family will eat and enjoy it. That my friends, is pure gold (and I know all of you Moms know what I mean).

How To Make A Green Goddess Sandwich

If you are wanting to find more easy and delicious ways to work more vegetables into your diet, this sandwich is for you. It’s the perfect combination of creamy and crunchy.

  • Start by spreading a couple tablespoons of yogurt dill sauce on the bottom layer of your ArnoldⓇ Oatnut bread.
  • Next layer on some spicy watercress. The more the better!
  • Then line up some thinly sliced cucumber on top of the watercress.
  • Fan half of an avocado over the top of the cucumber.
  • Sprinkle on some hemp seeds for an extra does of protein and fat.
  • Pop the lid on and enjoy!

Turkey Hummus + Avocado Sandwich

If you prefer a mix of veggies with some turkey, then this is the sandwich for you! It’s the perfect combination of savory turkey, creamy hummus and crisp, crunchy vegetables. I love how the ArnoldⓇ Oatnut bread pairs with this sandwich because it’s nice and soft but still adds great texture from the nuts and seeds.

To finish things off, I love sprinkling a bit of everything bagel seasoning right over the top, to add one more layer of flavor.

How To Make Turkey Avocado + Radish Sandwich

  • Start by layering some butter lettuce on the bottom layer of your ArnoldⓇ Oatnut bread.
  • Next, pile on some organic turkey breast.
  • Then spread a couple tablespoons of roasted pepper hummus on top of the turkey.
  • Pile some thinly sliced radish over the top.
  • Sprinkle on some everything bagel seasoning.
  • Pop the lid on and enjoy!

Chicken Pesto Sandwich

This chicken pesto sandwich screams New Jersey summer! Here in garden state, tomatoes and basil grow tall during the summer months. I always have both growing in my small garden and am forever looking for ways to work them into the kitchen.

Needless to say, pesto is a recipe I come back to over and over again. It’s so simple, flavorful and can be used in so many different ways.

This chicken pesto sandwich is the perfect example of how to put your pesto to work.

How To Make A Chicken Pesto Sandwich

  • Combine 1 cup of shredded or chopped chicken (rotisserie is perfect) with 1/4 cup pesto.
  • Season with some salt and pepper as needed
  • Next, layer some fat slices of tomato on the bottom layer of your ArnoldⓇ Oatnut bread.
  • Then, pile the pesto chicken salad on top of the tomatoes.
  • Pop the lid on and enjoy!

I hope you enjoy this sandwiches as much as I have. Can’t wait to hear which one you will try first!

4.25 from 4 votes

Easy Sandwich Recipes for School + Work

Course: LUNCH Cuisine: American, sandwich + burger Author: Dani Spies Course: LUNCH Cuisine: American, sandwich + burger

60 healthy lunch ideas for work- save yourself money and eat healthier by making your own lunch. Get a ton of lunch ideas including cold salads, hot lunches, granola bars, snacks and soups! Simple and healthy lunch recipes.

This post has been updated in 09/2019 with more healthy lunch ideas and lunch packing tips!

Are you stuck in a work lunch rut? Then look no further, because you’re about to find a TON of healthy lunch ideas for work!

I used to find myself completely lost for work lunch ideas when we didn’t have dinner left-overs, and it led to me buying lunch more often than I’d like.

Lunch packing tips

  • Plan ahead- make sure to include your lunches in your meal plan. Often we will plan for dinner leftovers to eat for lunch the next day and that goes on the plan. See How to Write a Meal Plan
  • Use the right equipment- I personally love these 2 cup meal prep containers, but 3 compartment meal prep containers and 1 pint jars are also on repeat. See The Best Lunch Containers for more ideas!
  • Keep condiments separate- (unless stated on the recipe). This is usually a good bet when it comes to salads etc. I like layering salads in 1 pint jars, or storing dressings in these condiment containers
  • Set a reminder- forgetting your lunch is the WORST! Set a reminder on Alexa, your iPhone, or even just leave a post it on the door. See 5 Ways to Use Amazon Echo in the Kitchen

These healthy lunch ideas for work are nutritious, delicious, will travel well, and will last in the fridge until lunch time! Here’s some lunch inspiration!

Don’t forget to pin this post to save it for later!

This post covers a LOT! Click on any of the links below to go directly to that section

    • Cold Salad Lunch Ideas
    • Hot Lunch Ideas
    • Granola Bars & Energy Bites
    • Muffins & Other Snacks
    • Sandwiches & Wraps
    • Soups

Cold Salad Lunch Ideas

Salads do not necessarily mean lettuce. All of these salads have a few things in common: healthy, delicious, they have some staying power, and they are portable! Perfect for lunches!

Meal prep it- Keep salad dressings separate until just prior to serving (unless otherwise directed).

Best lunch containers- For salads, I like these condiment containers, layering in 1 pint mason jars, or storing in these 3 compartment meal prep containers.

1. Chicken and Rice Salad with Ginger Sesame Dressing // 2. Kale, Barley & Feta Salad with a Honey Lemon Vinaigrette

3. Meal Prep Chopped Chickpea Salad // 4. Roasted Carrot Falafel Salad with Citrus Tahini Dressing

5. Caprese Chicken Salad Meal Prep Bowls // 6. Pearl Barley Salad with Chickpeas & Lemon

7. Healthy Greek Chicken Pasta Salad // 8. Refreshing Quinoa Black Bean Salad

9. Taco Salad Recipe // 10. Wild Rice & Sweet Potato Salad

Hot Lunch Ideas

Cook these lunch recipes ahead and re-heat at lunch! These hot lunches are going to make your lunch feel a bit more of a meal. These recipes are portable, healthy and have a good dose of protein to keep you feeling full.

Meal prep it- Many of these hot lunch ideas are freezer-friendly (check directions on each recipe for storage info). Freeze for up to 3 months and thaw as needed.

Best lunch containers- For hot lunches, I like my 2 cup meal prep containers.

1. Slow Cooker Honey Garlic Chicken Thighs // 2. Instant Pot Fiesta Rice Bowls

3. Lighter Mongolian Beef Meal Prep // 4. Honey Sriracha Glazed Meatballs

5. Turkey Taco Lunch Bowls // 6. Creamy Black Bean Taquito Meal Prep

7. Honey Sesame Chicken Lunch Bowls // 8. Spicy Chicken Meal Prep Bowls

9. Healthier Firecracker Meal Prep Bowls // 10. Chicken Fajita Meal Prep Bowls

Granola Bars & Energy Bites

Hands up if you spend too much money on granola bars! Me me me!! I would much prefer to make my own from scratch, and I’m feeling inspired by all of these creative granola bars and energy bites.

Meal prep it- Granola bars are often fridge and freezer-friendly (refer to storage directions in each individual recipe)! Freeze for 1-3 months, or store in the fridge for up to 1 week.

Best lunch containers- We freeze energy bites and granola bars for a few hours on a baking sheet, then transfer to reusable stasher bags or 6 cup meal prep containers.

1. Chewy Peanut Butter Granola Bars // 2. Chocolate Tahini Oat Bites

3. Pumpkin Trail Mix Granola Bars // 4. Easy Homemade Protein Bars

5. Blueberry-Vanilla Greek Yogurt Granola Bars // 6. Chocolate Peanut Butter No-Bake Energy Bites

7. No Bake Energy Bites // 8. 7 Homemade Granola Bars

9. Homemade Kind Bars // 10. Apple Quinoa Breakfast Bars

Muffins & Snacks:

Let’s call this the ‘misc’ category! Here’s some healthy and delicious muffins and snacks!

Meal prep it- These snacks can all be prepped ahead, but storage directions vary greatly. Refer to each recipe for specific instructions!

Best lunch containers- I like these 6 cup meal prep containers to store muffins, kale chips, egg muffins and more. I like 1 pint mason jars to store chia pudding, roasted chickpeas, and hummus.

1. Healthy Blueberry Muffins // 2. Foolproof Crispy Baked Kale Chips + 4 Flavors

3. Crispy Baked Falafels // 4. Morning Glory Breakfast Cookies

5. Peanut Butter & Jam Breakfast Cookies // 6. 7 Healthy Breakfast Egg Muffins

7. Crispy Air Fryer Chickpeas // 8. 7 Homemade Hummus Recipes

9. Easy Baked Oatmeal Muffins // 10. Chocolate Chia Pudding

Sandwiches & Wraps

Sandwiches and wraps…these seem like they would keep in the fridge until lunch, perhaps leaving the condiments separate until just prior to serving.

Meal prep it- Sandwiches and wraps can be prepared the same day you serve them OR you can store the filling separately. For some of these wraps & pitas, I heat the filling, then roll my wraps and fill the pita just before eating.

Best lunch containers- Sandwiches store great in these reusable LunchSkins sandwich bags, and I like to store wrap fillings in 2 cup meal prep containers.

1. Avocado Caprese Wraps // 2. Cajun Chicken Wrap Recipe

3. Green Goddess Sandwiches // 4. Spicy Carrot & Hummus Sandwich

5. Meal Prep Pesto Chicken Pita Pockets // 6. Thai Turkey Lettuce Wraps

7. Smashed White Bean & Spinach Quesadillas // 8. Freezer Cauliflower Rice Burritos

9. Vegan Mediterranean Wraps // 10. Greek Chicken Wraps

Probably my favorite type of lunch 🙂 If you have a good microwave-safe dish with a lid, they aren’t too difficult to transport to work. Heat them up in the microwave, and you have a healthy and delicious warm lunch!

Meal prep it- Cook a big batch ahead and portion out through the week. Leftovers can often be frozen for long term storage.

Best lunch containers- some options for soup include 20 oz meal mugs from Corningware, store in 1 pint mason jars, then reheat in bowls in the microwave, this super popular Crock Pot lunch warmer, and this 24 oz thermos.

1. Thai Curry Sweet Potato and Lentil Soup // 2. Broccoli Cheese Soup

3. Moroccan Soup with Kale and Chickpeas // 4. Thai Curry Wild Rice Soup

5. Healthier Beef Barley Soup // 6. Anti-Inflammatory Broccoli Turmeric Soup

7. Stuffed Pepper Soup // 8. Instant Pot Summer Soup

9. Hearty Vegetable Soup // 10. Creamy Butternut Squash Soup

So that takes care of our Healthy Lunch Ideas for Work! I hope this post has inspired you with a whole bunch of new healthy lunch ideas!

Let me know if you try them.


Pin Recipe 5 from 5 votes

60 Healthy Lunch Ideas For Work

60 healthy lunch ideas for work- save yourself money and eat healthier by making your own lunch. Get a ton of lunch ideas including cold salads, hot lunches, granola bars, snacks and soups! Simple and healthy lunch recipes.

Best sandwich recipes

Try our top sandwich recipes for lunch, brunch or dinner. We love a good sandwich and we are pretty confident that we have the best ever sandwich collection right here.


From brunch-inspired baguettes and fish finger sandwiches, to cheese toasties and light, Scandi-style open sandwiches, we’ve got your lunch and evening sandwich fix satisfied.

Much better than a shop-bought sandwich, our homemade sandwiches are easy to make and super indulgent. Pair with a homemade warming soup for the ultimate lunch combo.

Crab and avocado rolls

A quicker, more economical version of a classic lobster roll. The avocado makes the filling go further… clever, right?

Brisket sandwiches with beer onions and blue cheese

Get your friends over and slow cook this beef brisket for a simple yet hearty way to feed a crowd. Serve with sweet onions and creamy blue cheese for a next-level sandwich filling.

Celeriac katsu sando

Take your sandwiches up a notch with our impressive and crunchy celeriac katsu sando. This moreish Japanese sandwich may take a bit of effort but it’s well worth the wait, plus it’s veggie too.

Cod dogs with tomato and dill relish and harissa lime mayo

This is a clever, economical twist on the lobster roll but with loads more flavour and a spiced crunchy coating to make it even more satisfying than the original. The fiery mayo and refreshing salsa add the perfect finish.

Sardine katsu sandwich

Check out this twist on the Japanese katsu sandwich, packed with breaded sardines. This moreish recipe comes from chef Chase Lovecky of Two lights in East London.

Epic Christmas toastie

Use up your Christmas dinner leftovers to make our ultimate toastie with turkey, stuffing and homemade bubble and squeak. Plus, we share the greatest toastie secret you’ll ever learn…

Chip-shop bap

Check out our crispy fish burger with vibrant mint mushy peas and homemade tartare sauce. This flaky fish bap may take a little effort but it’s ready in just 30 minutes.

Loaded spiced turkey naan

Got leftover turkey to use up? Make our incredibly moreish tikka spiced naans with the sweetness of mango chutney and freshness of a simple pea relish.

The ultimate BLAT sandwich

Upgrade your classic BLT to our ultimate bacon, lettuce and tomato sandwich with avocado. Make this easy sandwich recipe for a quick midweek lunch for two.

Onigirazu (sushi sandwich)

Switch up your usual sarnie for our sushi sandwich with soft sashimi tuna, pickled fiery ginger and crunchy veg. Plus, this easy Japanese onigirazu recipe is low in calories too.

Meatball sub melts

Check out these indulgent meaty sandwich subs with gooey mozzarella and nutty parmesan. This easy recipe serves a family of four and is ready in less than an hour. Plus, it’s low calorie, too.

Avocado hummus, falafel and broad bean baguettes

Check out our quick and easy vegan baguettes. These simple sandwiches are packed with creamy hummus, vibrant broad beans and flavoursome falafel, a perfect lunchtime meal.

Portuguese prego sandwich with green piri-piri

Check out our vibrant and punchy Portuguese prego sandwich. This simple steak sandwich recipe is served all over Portugal – the green piri-piri, although not traditional, gives a massive flavour boost.

olive fried chicken sandwich

Check out this epic buttermilk fried chicken recipe. Our own olive fried chicken sandwich takes a fast-food favourite up a notch with the addition of a spicy, salty, sweet glaze.

Short rib sandwich

Packed with meltingly tender short ribs and creamy blue cheese this epic crispy baguette sandwich takes lunch to a whole new level. This makes four quite hefty sandwiches so you could split one and share with fries if you like or, if you are having a party, cut into smaller bite-sized sections.

The Cubano sandwich

This is an iconic food-truck sandwich in the US using Cuban mojo pork. It take a while to make but it’s a great casual entertaining idea.

Indian fish kofta sandwich

Upgrade your sarnie with our Indian fish sandwich with creamy raita and punchy chutney. These easy flatbreads are quite magical, starting off puffy and scone-like then gradually becoming moreishly chewier as they cool down.

Supercharged egg mayo sandwich

Check out this incredible supercharged egg mayo sarnie. Egg sandwiches can be a bit one dimensional but this turns up the volume in every way with pickly, salty, crunchy hits in every bite.

Steak and buttered onion sandwich

Our classic steak sandwich is really easy to prepare and dressed with fresh rocket leaves, buttery onions and a good dash of Worcestershire sauce for extra flavour. Serve with some chips and tuck in!

Smoked mackerel on rye with horseradish cream and pickled radish

Open sandwich style, just like the Scandis! Our recipe for smoked mackerel on rye with horseradish cream and pickled radish makes for a great lunch or lighter dinner for one. The horseradish gives it a punchy kick.

Katsu sando

This is a proper indulgent sandwich! Tonkatsu is a Japanese dish of breaded, fried pork served with cabbage and dark, sweet tonkatsu sauce. It also appears in sandwich form as the katsu sando, which is a popular grab-and-go lunch for busy workers. We have plenty more Japanese recipe ideas here.

Posh fish finger sandwiches

Nothing beats a fish finger sandwich. We’ve added homemade tartare sauce, brioche buns and peppery rocket to posh this version up.

Quick and easy halloumi, harissa and honey toastie

Check out Sabrina Ghayour’s take on everybody’s favourite, the classic cheese toastie. Filled with salty halloumi, rose harissa and honey for a touch of sweetness, this toastie is too delicious for words. It’s meat-free too, so your veggie friends don’t have to miss out.

Ciabatta stuffed with garlic mushrooms and taleggio

What did we do to deserve such an epic sandwich? Garlicy mushrooms, fresh green pesto, Taleggio cheese and roasted red peppers make for a delicious filling. Use brie if you want a veggie sandwich – taleggio is made with animal rennet.

Smoked haddock and spinach rye toasts

One for those early risers with a savoury tooth, this quick and easy breakfast idea is high in protein and full of flavour. If you want more inspiration for your toast, try out ‘things on toast’ recipes.

Eggs Benedict baguette

We’ve taken a classic brunch recipe and made it even better with this recipe for eggs benedict baguette. It’s also a great, easy way of making hollandaise.

Fried shrimp po’ boy sandwich

The po’ boy is a New Orleans classic. The fried fillings include catfish, oysters and soft-shelled crab. What makes it extra special is the remoulade, a spiced Cajun mayo-based sauce. If you want to fill your deep-fried craving then try one of our deep-fried recipes.

Fontina, prosciutto and sage-stuffed French toast

Ah, we love toasties! The ultimate eggy bread. A delicious toasted cheese sandwich. French toast filled with fontina, sage and prosciutto. Whatever you call it, this is a special comfort food recipe for four. Check out our epic, indulgent toastie recipes here.

The patty melt sandwich

The patty melt has been around in the US since the ’40s but is making a comeback on trendy NYC menus lately. A mash-up between a grilled cheese and a burger, the melt combines the best elements of the two in one squidgy mouthful. Want to ramp up your sandwich to a burger? Our burger recipes are just as delicious.

French dip sandwich

This is a meat-and-bread lover’s dream. A soft bun stuffed with slow-roast beef comes with its very own bowl of hot gravy for dunking. Yes, DUNKING your sandwich in gravy is a thing!

New England fried fish sandwich with tartare slaw

The New England fried fish sandwich is a staple of the US east coast – this recipe combines two classic accompaniments in one punchy tartare slaw, guaranteed to please the family.

Ultimate grilled reuben sandwich

This our ultimate version of a New York favourite. In just 10 minutes you can be enjoying that salty beef, tangy sauerkraut and melting cheese – perfect for an indulgent supper for one.

Lime and chilli chicken sandwich with Greek yoghurt guacamole

Quick chicken sandwich for one, we’ll have that. Coat a chicken breast in a chilli-lime marinade, cook in a griddle pan and pop in a bun with guacamole, lettuce and tomato.

Green chilli grilled cheese sandwich

For this recipe, we took a classic grilled (read: fried) sandwich and made it even better by stuffing it with soft cheese, chillies and garlic. You won’t go back to a normal grilled cheese once you’ve tasted this. Psssst… check out our best cheese recipes in the world.

Asian ham baguette with spicy cucumber

Asian flavours and pickled cucumber give this ham baguette a spicy kick. It’s really easy to make in half an hour, so a perfect lunchtime treat or quick dinner recipe

Bulgogi cheese steak

Philly cheese steak + bulgogi is a marriage made in heaven sometimes known as a koagie. This indulgent sandwich is super easy to make. This is one of our favourite Korean recipes, but there are more here.

Harissa salmon sandwich with pea hummus

This healthy open salmon sandwich is packed with delicious, fresh flavours but is ready in just 20 minutes and under 500 calories

Fish finger doorstop sandwich

Nothing beats a fish finger sandwich. This one, made with our twist on tartare sauce, is the best. Serves one but it’s easy to make more for the family.

Turkey meatball subs with quick wedges

Fill bread rolls with meatballs for a speedy midweek meal. This easy sub recipe, made healthy with turkey mince is served with quick sweet potato wedges.

Miami-style blackened fish sandwich with smoked paprika mayo

A quick and healthy way to serve fish on the barbecue. Coat in spices and grill before stuffing into buns and serving with smoky paprika and lime may

Open steak sandwich with balsamic shallots

A really quick and easy lunch idea, this open steak sandwich is dressed with peppery rocket and sweet caramelised shallots. Creamed horseradish adds a punch for a flavour-packed snack or starter.

The fool’s gold sandwich

Legend goes that Elvis once chartered a plane from Memphis to Denver to eat one of these at the Colorado Mine Company restaurant. It’s an American classic that sounds so wrong but tastes so right


Buttermilk chicken rolls with simple slaw

Soaking the chicken in buttermilk tenderises the meat and helps the crispy coating stick. This recipe for buttermilk chicken rolls with simple slaw makes a great DIY takeaway to make at home on the weekend.

Sandwich recipes – Collection of easy 35 sandwich recipes for breakfast, brunch, snack or a meal. Some of these also go great in the lunch box and are kids’ friendly. Most of these can sandwiches can be served with ketchup, chutney or any soup. You can find many varieties of simple veg sandwich recipes, grilled cheese sandwiches, egg sandwiches – with scrambled, boiled and fried eggs and Chicken sandwiches too.

Most of these can be made on a pan/griddle or tawa, sandwich griller or toaster. Cast iron pans and grill pans also yield the best crunchy sandwiches, if you have one use it.

I prefer to minimize processed or bottled sauces in most of my foods. So most of these sandwiches are made without them. However you can use them where ever desired.

35 Easy sandwich recipes for breakfast, brunch or snack

Veg club sandwich : World popular club sandwiches get a vegetarian make over. Delicious and quick to make, ideal for brunch, snack, appetizer or a meal. Great to make for parties as they can be made ahead.

Veg sandwich recipe : These vegetable sandwiches are made with very simple ingredients without the use of any chutney or sauce. The filling can be made ahead and refrigerated. Whenever you need just spread the filling & grill them in a toaster or tawa (griddle).

Mumbai style veg grilled sandwich made in street style. These grilled vegetable sandwiches are quite popular in India and are found in canteens, cafes, street stalls & even in restaurants. These are the quickest you can make for breakfast or snack. You can also make these cheesy by adding some grated cheese.

Tomato cucumber sandwich : Simple breakfast sandwiches in 10 mins for busy mornings. Kids too will love them. These can be made ahead and refrigerated. You can easily customize them by using your favorite spread like mayo, hung curd, sauce, cheese spread or green chutney.

Paneer sandwich in 20 mins – One of the most loved sandwich by kids and is great for school box or dinner. These sandwiches are made with crumbled homemade paneer and fresh veggies. Paneer sandwiches are made without green chutney or any sauce.

Paneer bhurji sandwich in 10 minutes – If you have ever wondered what you can make in 10 mins, this recipe will surely surprise you. It is delicious, easy, simple to make and you don’t need a toaster. All you need is some crumbled paneer, bread and few basic ingredients. These are great to carry to school or office in lunch box.

More sandwich recipes

Curd sandwich recipe : Curd sandwich is a great alternate to those who not have cheese, mayo or any spread to make a sandwich. These are made with curd or yogurt and are super quick to make for breakfast or snack. I have toasted the bread on a griddle however you can also do it in sandwich toaster.

Veg Mayonnaise sandwiches : are another delicious bread breakfast or snack made with mayo, fresh veggies, leafy greens and herbs. If you do not eat egg mayo then you can use eggless mayo just like the way I did. This sandwich recipe will just take about 15 mins including the time to chop veggies, make the spread and grill the sandwich.

Grilled cheese sandwich make a great snack and are loved by many. This post will teach you how to perfectly make a great tasting crispy cheese sandwich. You can also make it without a toaster, oven or grill. I have shown how to make the sandwich on the tawa or griddle.

Paneer cheese toast sandwiches – Melting Cheese over spiced paneer bhurji makes these open sandwiches one of the best snack to serve when you have guests. These are made on a tawa / griddle, they can also be made in a oven or toaster.

Egg mayo sandwich: Quick boiled egg salad sandwiches made with mayonnaise, boiled egg and herbs. This is a no cook sandwich if you have the boiled eggs ready. All you need to do is just chop the eggs and add it to may. Lastly season with herbs and spices.They can be had for breakfast, snack or a meal with some soup.

Veg cheese sandwich recipe : These are similar to the grilled cheese sandwich but with some veggies like corn, carrots, onions. You can also include some spinach, capsicum or zucchini. These vegetable cheese sandwich recipe is kids’ friendly & can be made for kids’ parties too.

Bread omelet sandwich recipe – Make this quick delicious recipe under 8 minutes. This makes a quick fix for your breakfast or dinner on busy days. You can also skip cheese in this bread omelet sandwich recipe and or use kind of cheese you prefer.

Bombay veg sandwich recipe : These tea sandwiches are made of boiled potatoes, beetroot, cucumber etc. One of the most common snack one can find in canteens, tea shops and even in chaat centers. These sandwiches are quite popular on the streets of Bombay hence the name.

Aloo grilled sandwich is made of boiled potatoes, coriander leaves and spice powders. Boiling potatoes does take some time so these are fast to make if you have some boiled potatoes in hand. The stuffing is almost the same as we make for aloo paratha. This aloo sandwich can also be made on a tawa/ griddle without using a toaster. These keep good in the school or office lunch box.

Mushroom sandwich : You can find 2 recipes using mushrooms in the post. 1.Spicy hot garlic mushrooms in a french baguette. This sandwich makes a great meal with tomato soup or corn soup. 2. The second one is a mushroom cheese sandwich recipe, suitable for evening snack or breakfast. It’s Kids friendly too.

Potato sandwiches can be made on tawa and toaster. There are 2 recipes on the post. One is a spicy version and the other one a kids’ friendly recipe. In this post I have how to make this sandwich without boiling potatoes separately. This potato sandwich is great to enjoy with your evening tea.

Roasted tomato cheese sandwich Simple tawa roasted onion tomato cheese sandwiches for a super quick snack or breakfast. These can be tweaked to your liking by adding any sauce or spread of your choice. This recipe uses no fancy ingredients hence they are good for beginners.

Corn cheese sandwich – It can be made on a tawa, toaster or griller. This can be made with fresh corn on the cob or frozen sweet corn. Mildly spiced with spice powders and herbs. Corn cheese sandwich is kids friendly too and tastes delicious.

Corn cream cheese sandwich – You can grab these just under 15 minutes for your quick dinner or breakfast. This sandwich recipe uses cream cheese and frozen corn & is a kids’ friendly. If you do not have cream cheese just process some fresh homemade paneer in a processor or blender until smooth. Your cream cheese is ready.

Guacamole sandwich (avocado) – Learn to make the perfect guacamole for sandwiches or to serve as dip. This is a super delicious & easy way to enjoy your avocados. This is a must try if you have people at home who do not like avocados. You will love these guacamole sandwich.

Chocolate sandwich is made with chocolate chips and nuts. You can use any kind of chocolate or make your own chocolate fudge sauce for this sandwich. This chocolate sandwich is an amazing way to treat the kids’ for parties.

Cheese chocolate sandwiches – Another recipe of kids’ friendly sandwiches made with cheese and choco chips. You can also make this using melted chocolate or chocolate spread. These can also be made without a toaster. These are best made with cream cheese but you can also use mozzarella cheese.

Boiled egg sandwiches – If you love boiled eggs, do not miss this most yummy and healthy recipe. Good to make for a brunch or a meal. This is heavy for a breakfast.

Chutney egg sandwiches – Chutney smeared, boiled egg sandwiches loaded with veggies. These are one of the most delicious sandwiches you can make in no time if you have boiled eggs.

Chana sandwich : 2 ways to make this – one is with left over chana masala. The other one with fresh boiled chana. Both taste good.

Fried egg sandwiches in 10 mins – Best to make for breakfast or dinner on a busy day.

More recipes

Tandoori chicken sandwich: Grilled chicken sandwiches made in Indian style. This recipe shows how to marinate and grill the chicken to make the sandwich. Chicken sandwich is amazing to enjoy for dinner.

Egg bhurji sandwich – Super quick Indian scrambled egg sandwiches. If you are bored eating your bhurji with rice or roti, then you will love this bhurji sandwich. These are great to enjoy not only for breakfast but also for dinner. Make a 3 layered sandwich for a meal.

Chicken mayo sandwiches : Made with spiced chicken chunks and mayonnaise. Usually boiled chicken is used to make chicken mayo sandwich but I have sauteed the chicken with some spices. This makes the chicken sandwich filling very flavorful. I usually make these when I am left with little chicken.

Soya keema sandwich : Delicious, spicy and simple to make soya masala stuffed sandwiches. These sandwiches taste almost like the keema sandwishes. These can be made with soya chunks or soya keema. If you have some prepared soya curry you can just it. They can be had for breakfast, brunch or a meal.

Avocado corn sandwich: Avocado and corn make a great combo. Mildly spiced these are healthy and taste good. You can make the avocado corn salad ahead and refrigerate. Just spread it on the bread along with some sandwich spread and grill them in a toaster.

Sprouts sandwiches – I have made this using green gram, but can be made with any sprouts. Just make the sprouts salad and use as filling in a sandwich. These are quite filling and can also be had for a meal.

Veg burger : Burgers also belong to the category of sandwiches, so I have put them here. This post shares in detail how to make vegetable patties and prepare the sandwich burgers from start to finish. These are great to make for a meal.

Chicken burger or Zinger burger : The popular KFC style fried chicken burger sandwiches. This post also shares details of how to make crisp fried patties and then make the sandwich burgers.


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