Healthy Lunch Recipes for Work

Tired of all the lunchtime sandwiches and uninviting salads that you have to put up with in the peak time rush outside the office?

The only other options around town are the endless burger joints and takeaways with fatty fast food solutions.

Unfortunately, anyone who wants to find a healthy alternative can regularly find themselves stuck on what to eat.

For those of you looking for a bit more satisfaction to your midday meal, DESIblitz have found some incredible healthy lunch recipe ideas to take to work.

Shredded Chicken Salad with Asian Ginger Sauce

This tasty Eastern inspired chicken salad is a great midday meal. It is very easy to prepare and the added chilli, ginger and tamari provides a much needed kick to otherwise bland greens.

Ingredients:

• 3 tbsp chicken broth
• 1 tbsp tamari
• 4 tsp freshly grated ginger
• 2 tsp fresh lime juice
• 1 small red chili pepper (diced)
• 227g chicken breast (cooked and shredded)
• 300g napa cabbage (thinly sliced)
• 150g daikon radish (thinly sliced)
• 1 green onion (thinly sliced)

Method:

1. Whisk together chicken broth, tamari, ginger, lime juice and chilli pepper in a large bowl.
2. Add chicken, cabbage and radish and toss together until mixed.
3. Sprinkle green onions on top.

Turkey, Avocado and Hummus Wrap

Turkey, avocado and hummus combined is an appetising treat.

This wrap takes no more than 5 minutes to make, and the low calories mean that you won’t feel guilty once lunch time is over.

Ingredients:

• 1 whole wheat tortilla
• 3 tbsps hummus (red pepper)
• 3 slices turkey breast (low-sodium)
• 1/4 avocado (sliced)
• tomato slices
• cucumber slices

Method:

1. Spread tortilla with hummus.
2. Layer on turkey, avocado, cucumber and tomato slices
3. Roll and slice.

Mini Frittata with Spinach, Sun-dried Tomatoes and Goat’s Cheese

Frittatas take a little more preparation to make at home, but the great thing is that you can keep them in the fridge and enjoy them during the week.

The spinach and mushrooms mixed with baked egg and milk mix is an ideal lunch option.

Ingredients:

• 4 Large Eggs
• 115ml Milk
• Salt and Pepper
• 50g Chopped Sautéed Spinach
• 50g Cup Chopped Sautéed Mushrooms
• 2 tbsp Chopped Sun-Dried Tomatoes
• 50g Soft Goat Cheese

Method:

1. Whisk together eggs and milk and pour into lightly greased muffin tin.
2. Drop spoonful of spinach and mushrooms into each.
3. Sprinkle top with tomatoes and cheese.
4. Bake in pre-heated oven for 25 minutes at 165 degree Celsius.
5. Cool for 5 minutes before turning out.

Curried Chicken and Lentil Pita Pockets

For those wishing for a Desi twist, these curried chicken and lentil pittas are truly sublime.

Ingredients:

• 2 tbsp extra-virgin olive oil
• 2 chicken breasts
• 38g green lentils (cooked)
• 4 tbsp Greek yoghurt
• 2 tsp Indian curry powder
• Juice from half a lemon
• 38g chopped almonds
• Mixed herbs (mint, basil, parsley)
• 88g halved grapes
• Coarse salt
• Freshly ground pepper
• 2 whole pita breads, cut in half

Method:

1. Heat oil in pan. Season chicken with salt and pepper and sear until cooked through.
2. Rest for 5 minutes and finely chop or shred.
3. Whisk yoghurt, curry powder and lemon juice in bowl.
4. Combine with chicken, lentils, almonds herbs and grapes.
5. Stuff pita halves and enjoy with salad greens.

Stuffed Bagel Sandwich

These stuffed bagels might seem like a cheat to your other healthy lunches, but these American deli style bagels are a great distraction from a really busy day at work. We’ll put it down as a lunch special.

Ingredients:

• 1 large bagel, or 2 small bagels
• 30g whipped cream cheese
• 2 tbsp dill relish
• 2 large slices of salami, diced
• 4 baby carrots, diced
• pinch of salt and pepper
• pinch of garlic powder

Method:

1. Cut through bagel and remove extra bread in centre.
2. Mix together remaining ingredients in a bowl.
3. Fill bagel halves with mixture.
4. Place other half on top, and cut in half.

Baked Salmon and Avocado

Another recipe that requires a little more preparation, but the end result of baked salmon and avocado is nothing short of fabulous.

Ingredients:

• 1/2 avocado, diced
• 75ml Greek yogurt
• 1.5 tbsp chopped dill
• 1/2 clove garlic
• 1 tbsp lemon juice
• Salt
• Freshly ground black pepper
• 2 fillets salmon
• 1/2 tbsp olive oil

Method:

1. Combine avocado, yogurt, dill, garlic, lemon juice, 1 tablespoon water, and salt and pepper in processor or blender until smooth.
2. Place fish skin side down on a foil-lined baking sheet.
3. Season with salt and pepper and brush with olive oil.
4. Bake fish in pre-heated oven (200 degree Celsius) for 8-10 minutes until just cooked through.
5. Served topped with avocado-dill yogurt.

Quinoa Burger

Quinoa burgers are a great alternative to your usual fast food haunts. This healthy version mixes black beans, peppers and quinoa for a great filling lunchtime meal.

Ingredients:

• 200g black beans, rinsed and drained
• 25g quinoa
• 70g water
• 25g breadcrumbs
• 20g minced yellow bell pepper
• 1 tbsp minced onion
• 1/2 clove garlic, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp hot pepper sauce
• 1 egg
• 2 tbsp olive oil
• Whole Wheat buns

Method:

1. Boil quinoa and water in saucepan. Then simmer on low heat for 15 minutes.
2. Mash the black beans using a fork.
3. Mix quinoa, breadcrumbs, pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans
4. Roll mixture into patties
5. Heat olive oil in a pan
6. Cook patties 2 to 3 minutes on each side.
7. Serve in whole wheat buns with salad greens.

Looking for something a bit more inspired to get you through a busy work day?

This great selection of healthy lunch recipes are quick and easy to make and will make you the envy of your work colleagues! Happy lunching.