As the temperatures rise, our appetites often shift towards lighter, cooler meals that can be devoured on-the-go. When it comes to packing a satisfying and refreshing lunch for a hot summer day, there’s no need to sacrifice flavor or nutrition. With these 20 refreshing cold lunch recipes, you’ll never have to settle for the same old sad sandwich again. From classic combinations like chicken Caesar pasta salad and Mediterranean quinoa salad with feta and olives, to innovative twists like Asian sesame noodle salad and Shrimp and mango ceviche, we’ve got you covered.
Mediterranean quinoa salad with feta and olives
This vibrant quinoa salad is a perfect blend of Mediterranean flavors, featuring creamy feta cheese, briny olives, and a hint of citrus. It’s an ideal side dish or light lunch that’s packed with protein and fiber.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1/2 cup pitted green olives, sliced
– 1/2 cup crumbled feta cheese
– 2 tablespoons fresh lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cook quinoa according to package instructions using 2 cups of water or broth.
3. In a large bowl, whisk together olive oil, garlic, cherry tomatoes, olives, and feta cheese.
4. Once quinoa is cooked, fluff with a fork and add it to the bowl. Toss to combine.
5. Squeeze lemon juice over the salad and season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Chicken Caesar pasta salad
Elevate your pasta salad game with this classic combination of chicken, romaine, and tangy Caesar dressing.
Ingredients:
– 8 oz. pasta (such as penne or fusilli)
– 1 lb. boneless, skinless chicken breast, cooked and diced
– 2 cups romaine lettuce, chopped
– 1/4 cup homemade or store-bought Caesar dressing
– 1/2 cup croutons
– 1/4 cup shaved Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked chicken, romaine lettuce, Caesar dressing, and croutons.
3. Add the cooked pasta and toss gently to combine.
4. Top with Parmesan cheese and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 15-20 minutes (depending on cooking pasta)
Asian sesame noodle salad
This refreshing salad combines the nutty flavor of sesame with the crunch of noodles, perfect for a quick and easy meal or snack.
Ingredients:
– 1 cup cooked soba noodles
– 2 tablespoons toasted sesame oil
– 1 tablespoon soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– 1/2 cup chopped scallions, including green and white parts
– 1/4 cup chopped cilantro
– Salt and pepper to taste
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a large bowl, whisk together sesame oil, soy sauce, rice vinegar, ginger, and red pepper flakes (if using).
3. Add cooked noodles to the dressing and toss to combine.
4. Stir in scallions and cilantro.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Caprese avocado toast
Caprese Avocado Toast Recipe
A creative twist on the classic Caprese salad, this avocado toast combines fresh flavors and textures for a delicious and healthy snack or light meal.
Ingredients:
– 2 slices whole grain bread
– 1 ripe but firm avocado, mashed
– 1/4 cup cherry tomatoes, halved
– 1/4 cup fresh mozzarella cheese, sliced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Arrange the cherry tomatoes and mozzarella slices over the avocado.
4. Drizzle with olive oil and season with salt and pepper.
5. Garnish with fresh basil leaves.
Cooking Time: 10-15 minutes
Greek yogurt chicken salad wraps
A refreshing twist on traditional chicken salad, these wraps combine juicy chicken, tangy Greek yogurt, and crunchy veggies for a satisfying snack or lunch.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped cucumber
– 1/4 cup chopped bell pepper
– 1/4 cup chopped red onion
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 4-6 large tortilla wraps
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, cucumber, bell pepper, and red onion.
2. Squeeze lemon juice over the mixture and stir until well combined.
3. Add Dijon mustard and season with salt and pepper to taste.
4. Spoon about 1/2 cup of the salad onto the center of each tortilla wrap.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up the wrap tightly.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes (prep), 0 minutes (cook)
Cold soba noodle salad with peanut sauce
This refreshing salad combines the nutty flavor of soba noodles with a creamy peanut sauce, perfect for hot summer days or as a quick lunch.
Ingredients:
– 8 oz soba noodles
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup diced cucumber
– 1/2 cup diced bell pepper
– 1/4 cup chopped scallions
– 1/4 cup creamy peanut sauce (see below)
– Salt and pepper to taste
Peanut Sauce:
– 1/2 cup creamy natural peanut butter
– 1/4 cup soy sauce
– 2 tbsp honey
– 2 tbsp rice vinegar
– 1 tsp grated ginger
– 1/4 cup water
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a large bowl, combine mixed greens, cucumber, bell pepper, and scallions.
3. Add cooked soba noodles to the bowl and toss gently.
4. Drizzle peanut sauce over the salad and toss again to combine.
5. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Tuna and white bean salad
This tuna and white bean salad is a light and satisfying meal that’s perfect for a quick lunch or dinner. The combination of canned tuna, creamy cannellini beans, and crunchy veggies makes for a flavor-packed dish that’s easy to prepare.
Ingredients:
– 1 can (5 oz) of tuna in water
– 1 cup cooked cannellini beans
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Drain the liquid from the canned tuna and flake it into a medium-sized bowl.
2. Add the cooked cannellini beans, red bell pepper, and parsley to the bowl with the tuna.
3. In a small bowl, whisk together the olive oil and lemon juice.
4. Pour the dressing over the tuna mixture and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Serves: 1-2 people
Vietnamese summer rolls with peanut dipping sauce
A refreshing and flavorful Vietnamese dish perfect for hot summer days.
Ingredients:
– 1 package of rice paper wrappers (about 20-24 sheets)
– 1/2 cup mixed vegetables (cucumber, carrots, bean sprouts, mint leaves)
– 1/4 cup cooked shrimp
– 1/4 cup chopped cilantro
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1/4 teaspoon red pepper flakes (optional)
– Peanut dipping sauce ingredients: 1/2 cup creamy peanut butter, 1/4 cup soy sauce, 1 tablespoon honey, 1 tablespoon water
Instructions:
1. Fill a large bowl with warm water.
2. Place a rice paper wrapper in the water for about 10-15 seconds to soften it.
3. Remove the wrapper and place it on a clean surface.
4. Arrange a few pieces of vegetables, shrimp, and cilantro horizontally across the center of the wrapper.
5. Fold the bottom half of the wrapper over the filling, then fold in the sides and roll up the wrapper to form a tight cylinder.
6. Repeat with remaining wrappers and filling ingredients.
Peanut Dipping Sauce:
1. In a small bowl, whisk together peanut butter, soy sauce, honey, and water until smooth.
2. Serve immediately or store in an airtight container for up to 3 days.
Cooking Time: 10-15 minutes (depending on assembly time)
Broccoli and cranberry salad with sunflower seeds
This refreshing salad combines the earthy flavor of broccoli with the sweetness of cranberries, all tied together with crunchy sunflower seeds. Perfect for a quick and easy side dish or light lunch.
Ingredients:
– 3 cups broccoli florets
– 1 cup fresh or frozen cranberries
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1/4 teaspoon salt
– 1/4 cup sunflower seeds
Instructions:
1. In a large bowl, combine broccoli and cranberries.
2. In a small bowl, whisk together olive oil, apple cider vinegar, and salt.
3. Pour the dressing over the broccoli mixture and toss to coat.
4. Sprinkle sunflower seeds on top and toss again to combine.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 10 minutes (prep time only)
Avocado and chickpea salad sandwiches
A refreshing twist on traditional sandwiches, this recipe combines the creaminess of avocado with the nutty flavor of chickpeas. Perfect for a quick lunch or snack.
Ingredients:
– 2 ripe avocados, mashed
– 1 can chickpeas (14 oz), drained and rinsed
– 1/4 cup red onion, finely chopped
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– 4 whole wheat sandwich bread slices
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, combine mashed avocado, chickpeas, red onion, and lemon juice. Mix well.
2. Season with salt and pepper to taste.
3. Spread about 1/4 cup of the salad mixture onto each sandwich bread slice.
4. Top with lettuce leaves if desired.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Spinach and strawberry salad with balsamic vinaigrette
This refreshing salad combines the earthy sweetness of spinach, the juicy tartness of strawberries, and the tangy richness of balsamic vinaigrette. Perfect for a light lunch or as a side dish.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 pint sliced strawberries
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts (optional)
– 2 tbsp balsamic vinaigrette
Instructions:
1. In a large bowl, combine the fresh spinach leaves.
2. Top the spinach with sliced strawberries.
3. If using, sprinkle crumbled feta cheese and chopped nuts over the strawberries.
4. Drizzle the balsamic vinaigrette over the salad, tossing to coat.
5. Serve immediately, garnished with additional strawberry slices if desired.
Cooking Time: 10 minutes
Cold cucumber and avocado soup
Cold Cucumber and Avocado Soup Recipe
A refreshing and light summer soup that combines the coolness of cucumbers with the creaminess of avocados.
- Ingredients:
- 3 large cucumbers, peeled and seeded
- 1 ripe avocado, diced
- 2 tablespoons freshly squeezed lime juice
- 1/4 cup plain Greek yogurt
- Salt to taste
- Instructions:
- Combine cucumbers, avocado, and lime juice in a blender.
- Blend until smooth, stopping to scrape down the sides as needed.
- Pour the mixture into a bowl and stir in the Greek yogurt.
- Salt to taste, then refrigerate for at least 30 minutes to allow flavors to meld.
Pesto pasta salad with cherry tomatoes and mozzarella
This colorful pasta salad is perfect for a light and refreshing meal or as a side dish. The combination of creamy pesto, cherry tomatoes, and mozzarella cheese will satisfy your taste buds.
Ingredients:
– 8 oz pasta of your choice
– 1/2 cup freshly made pesto sauce
– 1 pint cherry tomatoes, halved
– 1 cup fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil leaves
– Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, pesto sauce, cherry tomatoes, mozzarella cheese, and basil leaves.
3. Toss gently to combine all ingredients.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: 15-20 minutes (includes cooking pasta)
Shrimp and mango ceviche
A refreshing twist on traditional ceviche, this recipe combines succulent shrimp with sweet mango and tangy lime juice for a flavorful and light appetizer or snack.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt to taste
Instructions:
1. In a large bowl, combine the shrimp, mango, and lime juice.
2. Stir gently to combine, making sure the shrimp are coated with the lime juice.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Just before serving, sprinkle with cilantro and salt to taste.
Cooking Time: 30 minutes
Servings: 4-6
Curried chicken salad lettuce wraps
A refreshing twist on traditional chicken salad, these curried lettuce wraps are perfect for a light and flavorful meal or snack.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup plain Greek yogurt
– 2 tablespoons curry powder
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 head lettuce, leaves separated
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. In a medium bowl, whisk together yogurt, curry powder, honey, salt, and pepper.
2. Add the diced chicken to the bowl and stir until coated with the curried yogurt mixture.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
4. Just before serving, place a few lettuce leaves on a plate or wrap in individual servings.
5. Spoon the curried chicken salad onto the lettuce, garnishing with cilantro if desired.
Cooking Time: 10-15 minutes (includes refrigeration time)
Tomato and watermelon gazpacho
Escape the heat with this unique and revitalizing gazpacho recipe that combines the sweetness of watermelon with the tanginess of tomatoes. Perfect for a light and refreshing summer meal or as a starter for a BBQ party.
Ingredients:
– 2 cups diced fresh tomatoes
– 1 cup diced seedless watermelon (rind removed)
– 1/4 cup red onion, finely chopped
– 1/4 cup cucumber, peeled and seeded
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon olive oil
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a blender or food processor, combine tomatoes, watermelon, onion, cucumber, jalapeño, and garlic.
2. Blend until smooth, then stir in olive oil and lime juice.
3. Season with salt and pepper to taste.
4. Chill gazpacho in the refrigerator for at least 30 minutes before serving.
5. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10-15 minutes (including blending and chilling)
Zucchini noodle salad with lemon tahini dressing
This refreshing summer salad combines the natural sweetness of zucchini noodles with a tangy and creamy lemon tahini dressing, perfect for a light and healthy meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini paste
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh parsley or cilantro for garnish (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a blender or food processor, combine lemon juice, tahini paste, garlic, and salt. Blend until smooth.
3. With the blender or food processor running, slowly add the olive oil through the top.
4. Toss the zucchini noodles with the lemon tahini dressing.
5. Season with pepper to taste.
6. Garnish with chopped fresh parsley or cilantro, if desired.
Cooking Time: 10 minutes
Egg salad stuffed bell peppers
A twist on traditional stuffed bell peppers, this recipe combines the creamy richness of egg salad with the sweetness of roasted bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1/2 cup cooked egg salad (see below for egg salad recipe)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives
Egg Salad Recipe:
– 4 hard-boiled eggs, cooled
– 1 tablespoon mayonnaise
– 1 tablespoon Dijon mustard
– 1/2 teaspoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers, removing seeds and membranes.
3. Stuff each bell pepper with egg salad, dividing it evenly among the four peppers.
4. Drizzle the tops with olive oil and season with salt and pepper.
5. Roast for 25-30 minutes or until the bell peppers are tender.
Cooking Time: 25-30 minutes
Cold sesame ginger soba noodle bowl
This refreshing cold noodle bowl is a perfect blend of savory and sweet, featuring tender soba noodles tossed with nutty sesame sauce, spicy ginger, and crunchy vegetables. Serve as a light and satisfying lunch or dinner.
Ingredients:
– 8 oz soba noodles
– 1/2 cup tahini
– 2 tbsp soy sauce
– 2 tbsp rice vinegar
– 1 tsp grated fresh ginger
– 1 tsp sesame oil
– 1/4 cup chopped scallions
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a blender, combine tahini, soy sauce, rice vinegar, grated ginger, and sesame oil. Blend until smooth.
3. In a large bowl, combine cooked noodles, sesame sauce, scallions, and red bell pepper.
4. Season with salt and pepper to taste.
5. Garnish with additional sesame seeds if desired.
6. Serve immediately.
Cooking Time: 15 minutes
Roasted vegetable and hummus wraps
Roasted Vegetable and Hummus Wraps Recipe
Summary:
This recipe combines the flavors of roasted vegetables with creamy hummus, wrapped in a warm pita bread. Perfect for a quick and easy lunch or snack.
Ingredients:
– 1 large pita bread
– 2 cups mixed roasted vegetables (such as zucchini, bell peppers, carrots, and broccoli)
– 1/4 cup hummus
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes or until tender.
4. Spread hummus evenly over the pita bread.
5. Add roasted vegetables on top of the hummus.
6. Sprinkle feta cheese (if using) over the vegetables.
7. Roll up the pita to create a wrap.
Cooking Time:
Prep time: 10 minutes
Roasting time: 20-25 minutes
Total time: 30-35 minutes
Summary
Beat the summer heat with these 20 refreshing cold lunch recipes that are perfect for a light and satisfying meal. From Mediterranean quinoa salads to Asian sesame noodle bowls, and from caprese avocado toast to curried chicken salad wraps, there’s something for everyone in this diverse collection. Whether you’re looking for a protein-packed option or a lighter, veggie-based choice, these recipes offer endless possibilities for a cool and delicious meal.
