Quick, Easy and Healthy Work Lunches

Words: Emma Nkunzana

It can be really tempting to buy lunch every day. You’re busy, you’re stressed, and there are plenty of places around serving tasty food. That’s all well and good; we love supporting our local eateries, but it can become costly and also makes it harder to control what you are eating every day. Whether your reasoning is health, convenience or budget related, packing your own lunch can be easy and delicious. We’ve rounded up a selection of quick, easy and healthy lunch ideas for work.

Tasty Lunch Ideas for Work: Salads

There are so many yummy options to choose from rather than just your go-to ‘garden salad’. There’s really no excuse to have another dull work meal.

Pork Fillet with Rainbow Slaw & Soy-Cashew Butter Dressing

A vibrant health bowl, packed with Asian flavours and heaps of protein.

Recipe for Pork Fillet with Rainbow Slaw & Soy-Cashew Butter Dressing

Nutty Grain Salad with Bacon, Egg & Avo Oil Mayo

Breakfast, brunch or lunch, this grain-filled salad tastes great any time of day.

Recipe for Nutty Grain Salad with Bacon, Egg & Avo Oil Mayo

Bulgar Wheat, Kale & Halloumi Salad with ClemenGold® Dressing

Refreshing, filling and tasty, you can’t go wrong with this zesty salad.

Recipe for Bulgar Wheat, Kale & Halloumi Salad with ClemenGold® Dressing

Vegan Mixed Grain & Pulse Salad

Make this loaded and healthy salad for dinner and save lunch leftovers.

Recipe for Vegan Mixed Grain & Pulse Salad

Roasted Butternut Cauliflower salad healthy lunch ideas for work
Cauliflower Couscous healthy lunch ideas for work

Roasted Butternut & Cauliflower Salad

Enjoy this earthy salad, flavoured with warm spices and infused with rooibos. Make for a weekend braai and pack any extras away.

Recipe for Roasted Butternut & Cauliflower Salad

Cauliflower ‘Couscous’ with Pistou

Pulse or grate cauliflower to get a nutritious carb-free version of couscous. Lower in calories and just as, if not more delicious than the real thing.

Recipe for Cauliflower Couscous with Pistou

Quinoa mint lime salad healthy lunch ideas for work
Panzanella Salad healthy lunch ideas for work

Quinoa Salad with Mint & Lime

A fresh and zesty salad that’s supercharged with protein. Another great one to make for weekend entertaining. Be sure to make extra, so that you’ll have for the week ahead.

Recipe for Quinoa Salad

Panzanella Salad

Embrace your inner hipster at work with the original salad jar recipe.

Recipe for Panzanella Salad

healthy lunch ideas for work
healthy lunch ideas for work

Black Lentil, Feta, Tomato & Coriander Salad

A light yet filling salad, full of healthy pulses and packed with flavour.

Recipe for Black Lentil Feta Tomato & Coriander Salad

Crunchy Chicken Noodle Salad

A definite winner chicken lunch, with plenty of crunch and punchy Asian flavours.

Recipe for Crunchy Chicken Noodle Salad

healthy lunch ideas for work
healthy lunch ideas for work

Avo on Greens with Mustard Vinaigrette

Feed your mind with this green salad.

Recipe for Avo on Greens with Mustard Vinaigrette

Fattoush Salad

A Lebanese dish with a modern twist; serve with creamy avo and crispy crackers.

Recipe for Fattoush Salad

Watermelon & Labneh Salad with Granola and Fresh Mint

If you’re one of those people who don’t have an appetite in the morning, this refreshing breakfast-inspired lunch is the ideal fix.

Recipe for Watermelon & Labneh Salad with Granola and Fresh Mint

Vegan Roast Veggie Bowl with Quinoa

Repurpose leftovers with this wholesome veggie bowl, all it needs is a drizzle of avo oil.

Recipe for Vegan Roast Veggie Bowl with Quinoa


Quick Healthy Lunch Ideas for Work

Deadlines looming? Boss breathing down your neck? These lunches are designed for the workaholic in you.

Báhn Mì-inspired Halloumi Sandwich

Healthy and delish, this Vietnamese-inspired sandwich will become your go-to work lunch.

Recipe for Báhn Mì-inspired Halloumi Sandwich

Open Sando with Guac, Goats Cheese, Beetroot & Poached Egg

Take your sandos to the next level with tasty toppings and poached eggs. Tip: simply make microwaved poached eggs if you’re stuck at the office.

Recipe for Open Sandwich with Guacamole, Goats Cheese & Beetroot & Poached Egg

Charred Tomato & Lemon Cottage Cheese Tartines

Fuel up between meetings with these simple and tasty tomato tartines.

Recipe for Charred Tomato and Lemon Cottage Cheese Tartines

Lemon & Rocket Pesto Tartines with Avocado & Asparagus

Transform everyday dry toast with this Lemon & Rocket Pesto. Get all your greens in and top it off with some avo and asparagus.

Recipe for Lemon & Rocket Pesto Tartines

healthy lunch ideas for work
healthy lunch ideas for work

Potato & Baby Spinach Frittatas

Make it the night before and pop it in the work microwave for a quick, filling meal.

Recipe for Potato & Baby Spinach Frittatas

Braaied Caprese Brinjal Parcels

Throw these on the braai the night before for a real work time treat. Hopefully, they’ll last ’til then and won’t end up becoming midnight snacks.

Recipe for Braaied Caprese Brinjal Parcels

healthy lunch ideas for work
healthy lunch ideas for work

Sesame & Chermoula-Spiced Chicken Pieces

Easy to prepare the night before and, if you’re in a rush, they are also tasty eaten cold.

Recipe for Sesame & Chermoula Chicken

Spicy Fish Goujons

Eat these with some mayo, or make it a full meal with a side of leafy greens.

Recipe for Spicy Fish Goujons

healthy lunch ideas for work
healthy lunch ideas for work

Beetroot Falafel With Creamy Cashew Sauce

A healthy, colourful twist on the regular falafel.

Recipe Beetroot Falafel

Butternut Spread Pita with Bacon

Keep this spread in the office fridge for emergency snack cravings. We can’t promise no one will steal it though.

Recipe for Butternut Spread Pita with Bacon


Quick Easy Healthy Lunch Ideas for Work: A Meal to Seal the Deal

They’re old-school, but slightly cooler than a sarmie. Here some re-vamped wrap recipes.

Beetroot Falafel on Flatbread with Guacamole

These beetroot falafel are super easy to make and filled with nutritious veggies and protein-packed pulses.

Recipe for Beetroot Falafel on Flatbread with Guacamole

Bobotie Pancakes

These pancakes are essentially egg wraps and work great as a no-carb alternative. Get creative with fillings.

Recipe for Bobotie Pancakes

healthy lunch ideas for work
Quorn Rice Paper Rolls

Vietnamese Chicken Spring Rolls

These no-fry spring rolls use rice paper wrappers instead of the traditional fried pastry ones – way healthier!

Recipe for Vietnamese Chicken Spring Rolls

Rice Paper Rolls with Meat-free Fillets, Red Cabbage & Quinoa

If you’re not into chicken, these vegetarian-friendly wraps are the way to go!

Recipe for Rice Paper Rolls with Meat-free Fillets, Red Cabbage & Quinoa

Deep Fried Cauliflower Soft Tortilla Wraps

This air-fryer friendly recipe is great for when it’s ‘crunch-time’.

Recipe for Deep Fried Cauliflower Soft Tortilla Wraps

Grilled Chicken & Tabbouleh Wraps

We absolutely love the Mediterranean flavours in this wrap.

Recipe for Grilled Chicken & Tabbouleh Wraps


Quick Easy Healthy Lunch Ideas for Work – Something Substantial

Fritters are a great way to use up leftover meat and vegetables. Use a high-quality non-stick pan and coconut oil for maximum health benefits.

healthy lunch ideas for work
healthy lunch ideas for work

Herby Snoek Fritters

These Herby Snoek Fritters are a South African favourite. Don’t let any go to waste!

Recipe for Herby Snoek Fritters

Cauliflower Fritters

So yum – make extra, you’ll definitely want to test a few.

Recipe for Cauliflower Fritters

healthy lunch ideas for work
healthy lunch ideas for work

Curried Vegetable Fritters

Dip these spicy fritters into some tzatziki as a work snack, alternatively, fill a pita with them for something more substantial

Recipe Curried Vegetable Fritters

Courgette, Ricotta & Goat’s Cheese Fritters

Enjoy with some yoghurt dressing, a watercress salad or, better yet, make a veggie burger.

Recipe for Courgette Ricotta & Goat’s Cheese Fritters

Lamb Meatballs with Herby Yoghurt, Hummus & Toasted Pita

Long hours call for a rewarding lunch. Gather your leftovers, some delicious dip and toast a fresh pita for a satisfying bite.

Recipe for Lamb Meatballs with Mint & Coriander Yoghurt, Hummus and Toasted Pita

Zucchini Noodles with Chicken, Feta & Kale Meatballs

Want something filling, but don’t want to be stuffed? Look no further than these tasty meatballs.

Recipe for Zucchini Noodles with Chicken, Feta & Kale Meatballs

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