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7 Satisfying and Healthy Lunch Salad Ideas

Last Updated on 1 month by Eva

In this post, I am going to share with you a few healthy lunch salad ideas, that will keep you full and energized the whole afternoon.

Does the thought of having a salad for lunch make you cringe? Too healthy? “That won’t satisfy me, I will be hungry soon after eating it” you might think.

But hold your horses there!

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healthy salad recipes for lunch

By combining the right ingredients, you will get a nutritious and satisfying lunch. Plus, it is actually so easy to make ahead the evening before and pack to work!

Or, if you are a stay at home mom, you might just want to get it ready the night before because you know you won’t have time for it when the kids are all over the place. Plus, it feels oh-so-good to find yourself a decent lunch ready for you in the fridge!

How to pack the perfect healthy lunch salad in a jar

So, if you want to prepare your salad ahead and have an easy takeaway option, throw everything in a mason jar!

mason jar healthy lunch salad ideas

To get this right, there is a particular order in which you should put the ingredients in

  • Step 1: Dressing (or any liquids like olive oil, lemon juice etc..) goes on the bottom of the jar
  • Step 2: Throw in some non-absorbent veggies (carrots, bell peppers, uncut cherry tomatoes)
  • Step 3: Add grains (sweetcorn, quinoa or cooked pasta)
  • Step 4: Add absorbent veggies (avocado, cucumber)
  • Step 5: Top with leafy greens (spinach, rocket, lettuce)
  • Step 6: Proteins like cooked meat, cheese or boiled eggs go on the very top

Lastly, you might want to sprinkle everything with some seeds or nuts.

When you are about to eat your lunch, empty your jar into a large bowl and mix everything together. Eventually, you can eat your salad directly from the jar, it just gets a bit harder to mix all the ingredients altogether.

Here are my most favorite healthy lunch salad ideas:

1.Parmesan Chicken salad

healthy lunch salad ideas
  • Chicken breast
  • Marinade made of paprika, honey, mustard, soy sauce, olive oil, pepper
  • grated parmesan
  • lettuce, rocket, bell pepper, cherry tomatoes
  • fresh parsley leaves

Cut the meat into smaller, thinner pieces and marinate at least 30 mins. You can batch this – marinate a few more chicken breasts at once and keep it in the fridge (for max 3-4 days). Alternatively, you can also freeze marinated meat in single portions.

Place the chicken steak onto a heated skillet with a little bit of oil and roast until golden. Cut into pieces and serve on the bed of veggies and leaves, sprinkled with parmesan cheese and honey-mustard dressing.

2. Mozzarella salad

mozzarella salad
  • mozzarella cheese
  • avocado
  • cherry tomatoes
  • leafy greens (lettuce, rocket, spinach, basil)
  • flax or pumpkin seeds
  • balsamic vinegar, olive oil, salad seasoning

Cut the cheese and the veggies into small pieces, place everything in one bowl, add balsamic vinegar, olive oil and salad seasoning. Sprinkle with seeds.

3. Feta & Lentils salad

healthy salads
  • feta cheese
  • cooked or canned lentils
  • mushrooms
  • cherry tomatoes
  • zucchini
  • leafy greens (rocket, lettuce)
  • honey-mustard dressing

Roast mushrooms and zucchini on a little bit of olive oil, add salt and pepper. When cooled down, add them into the mix of veggies and lentils. Sprinkle with dressing

4. Tuna & Avocado salad

healthy lunch salad ideas

This is one of my favorite healthy lunch salad ideas. I am a big avocado lover, I have to admit.

  • avocado
  • canned tuna steak
  • red onion
  • leafy greens
  • honey-mustard dressing

Cut avocado in small pieces, drain canned tuna from excess water/olive oil and mix everything altogether with the dressing.

5. Egg & Cottage Cheese salad

healthy lunch salad recipes
  • boiled eggs
  • cottage cheese
  • leafy greens (spinach, rocket)
  • zucchini
  • frozen peas
  • salad seasoning
  • a mix of raw seeds (flax, sunflower, pumpkin)
  • olive oil, lemon juice

Boil the eggs. Roast the zucchini and peas in a little bit of olive oil. When cooled down, mix with the rest of the ingredients. Sprinkle with seeds.

6. Surimi & Apple salad

healthy lunch salad ideas
  • surimi sticks
  • avocado
  • apple
  • leek
  • Caesar dressing
  • leafy greens
  • salad seasoning

Peel and cut the apple and avocado into small pieces. Cut surimi into smaller chunks. Cut leek into small circles. mix everything together and sprinkle with salad seasoning and ceasar dressing.

7. Chicken & Beet salad

healthy lunch salad ideas
  • Chicken breast
  • A marinade made of paprika, honey, mustard, soy sauce, olive oil, pepper
  • grated parmesan
  • leafy greens (lettuce, rocket)
  • avocado
  • cherry tomatoes
  • pre-cooked beets

Cut the meat into smaller, thinner pieces and marinate at least 30 mins.

Place the chicken steak onto a heated skillet with a little bit of oil and roast until golden. Cut into pieces and serve on the bed of veggies and lettuce, sprinkled with parmesan cheese and honey-mustard dressing.

Don’t forget to stay hydrated

Getting enough water into your body throughout the day helps to release toxins from your body and improves the health and appearance of your skin.

But what if you just don’t like the taste of plain, old water?

Try infused water!

This delicious, zero or low-calorie drink tastes great and will help you to keep up with the necessary water intake throughout the day much easier. Check out my yummy water recipes here.


Which of these delicious and healthy lunch salad ideas has inspired you? Please let me know in the comments below!

Looking for some more quick and healthy lunch/dinner ideas? Check out my FREE recipe book with a collection of my favorite dinners that can be easily done in under 20 minutes.

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