Cold Lunch Ideas to Keep You Cool All Summer

When summer is in full swing, the last thing I want to do is spend hours slaving over a hot stove to make lunch. But with meal prepping, I can have refreshing, healthy, and delicious meals ready to go all week long, without breaking a sweat. 

If you’re like me and want to beat the heat while still enjoying satisfying lunches, these five cold lunch ideas are perfect for you.

1. Mediterranean Chickpea Salad Wraps 

These wraps are bursting with Mediterranean flavors and textures, making them a delightful and satisfying lunch option. They are packed with protein, fiber, and healthy fats, keeping you full and energized throughout the day.

Ingredients

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste
• 4 whole-wheat tortillas

Instructions

1. In a small bowl, whisk together the lemon juice, olive oil, dill, parsley, mint, salt, and pepper.
2. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, and feta cheese.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Warm the tortillas briefly in a dry skillet or microwave.
5. Divide the chickpea salad evenly among the tortillas and roll them up tightly.

Meal Prep Tips

Cook a large batch of chickpeas at the beginning of the week for use in multiple meals. You can also use canned chickpeas for convenience. Chop all the vegetables at once to save time. Store them in separate airtight containers in the refrigerator. The dressing can be made ahead of time and stored in a jar in the refrigerator. Give it a good shake before using it. Store tortillas in a zip-top bag in the refrigerator to keep them fresh. For optimal freshness, assemble the wraps just before packing for lunch.

2. Spicy Thai Peanut Noodle Salad 

This vibrant salad is a refreshing and flavorful option for a summer lunch. The combination of zesty peanut sauce, crunchy vegetables, and chewy noodles will tantalize your taste buds.

Ingredients

• 8 ounces zucchini or sweet potato noodles (spiralized)
• 1/2 cup shredded carrots
• 1/2 cup chopped red bell pepper
• 1/2 cup shelled edamame
• 1/4 cup chopped peanuts
• 1/4 cup chopped fresh cilantro
• Lime wedges, for serving

For the Sauce:

• 1/4 cup peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon chili garlic sauce
• 1 teaspoon honey
• 1 tablespoon lime juice

Instructions

1. In a small bowl, whisk together all the sauce ingredients until smooth.
2. In a large bowl, combine the zucchini or sweet potato noodles, carrots, red bell pepper, and edamame.
3. Pour the peanut sauce over the noodle mixture and toss to coat.
4. Garnish with chopped peanuts and cilantro.
5. Serve with lime wedges on the side.

Meal Prep Tips

• Noodle Prep: Spiralize the zucchini or sweet potatoes in advance and store them in airtight containers in the refrigerator.
• Sauce Storage: Prepare a large batch of the peanut sauce and store it in a jar in the refrigerator. It can be used for other dishes as well.
• Ingredient Separation: To prevent the noodles from getting soggy, pack the noodles, vegetables, sauce, and garnishes separately. Combine them just before eating.

3. Summer Roll Bowls 

These deconstructed summer rolls are a fun and customizable way to enjoy the fresh flavors of summer. You can easily tailor them to your liking by choosing your favorite vegetables, protein, and dipping sauce.

Ingredients

• 4 ounces vermicelli rice noodles, cooked according to package directions
• 4 cups shredded lettuce
• 1 avocado, sliced
• 1 cucumber, sliced
• 1 mango, sliced
• 8 ounces cooked shrimp or tofu
• Fresh herbs (mint, basil, cilantro), for garnish
• Rice paper wrappers (optional)

For the Dipping Sauce:

• 1/4 cup hoisin sauce
• 2 tablespoons peanut butter
• 2 tablespoons water
• 1 tablespoon lime juice
• Sriracha to taste

Instructions

1. Divide the rice noodles, lettuce, avocado, cucumber, mango, shrimp or tofu, and herbs into separate containers.
2. If desired, include rice paper wrappers on the side.
3. In a small bowl, whisk together all the dipping sauce ingredients until smooth.

To enjoy, simply assemble the summer roll bowls by placing a portion of each ingredient in a bowl. You can either dip the ingredients in the sauce or drizzle it over the bowl.

Meal Prep Tips

• Vegetable Prep: Slice or chop the vegetables in advance and store them in separate airtight containers in the refrigerator.
• Protein Prep: Cook the shrimp or tofu in advance and store it separately.
• Dipping Sauce Storage: Prepare the dipping sauce in advance and store it in a jar in the refrigerator.
• Bowl Assembly: Pack each ingredient separately and assemble the bowls just before eating to maintain freshness.

4. The “Everything But the Kitchen Sink” Mason Jar Salad 

This mason jar salad is a fun and versatile way to enjoy a variety of flavors and textures. You can customize it with your favorite vegetables, protein, grains, and dressing.

Ingredients

• 1/4 cup salad dressing of your choice
• 2 cups mixed greens
• 1/2 cup cooked protein (grilled chicken, beans, lentils)
• 1/2 cup chopped vegetables (cucumber, tomatoes, carrots)
• 1/4 cup cooked grains (quinoa, farro)
• 1/4 cup nuts or seeds
• 1/4 cup crumbled cheese

Instructions

1. In a mason jar, layer the ingredients in the following order: dressing, grains, protein, vegetables, nuts or seeds, cheese, and greens.
2. Seal the jar tightly and store it in the refrigerator.
3. When ready to eat, shake the jar to combine all the ingredients.

Meal Prep Tips

• Bulk Prep: Cook a large batch of grains and protein at the beginning of the week for multiple salads.
• Veggie Variety: Prep a variety of chopped vegetables to mix and match throughout the week for different flavor combinations.
• Pre-portioned Dressings: Divide your favorite dressing into small containers for easy grab-and-go.
• Assembly Line: Set up an assembly line with all your ingredients to make several salads at once.
• Storage: Store the mason jar salads upright in the refrigerator for up to 5 days. The dressing at the bottom will help keep everything fresh.

5. Vietnamese Lemongrass Chicken Banh Mi Salad

This unique twist on the classic Banh Mi sandwich is a flavorful and refreshing lunch option. The combination of lemongrass chicken, pickled vegetables, and fresh herbs creates a symphony of flavors that will transport you to the streets of Vietnam.

Ingredients

• 2 cups cooked shredded chicken
• 1/2 cup shredded carrots
• 1/2 cup cucumber ribbons
• 1/4 cup pickled daikon radish
• 1/4 cup sliced jalapeno
• 1/4 cup chopped cilantro
• 1/4 cup chopped mint
• 1/4 cup chopped peanuts
• Lime wedges, for serving

For the Dressing:

• 1/4 cup fish sauce
• 2 tablespoons rice vinegar
• 1 tablespoon lime juice
• 1 teaspoon sugar
• 1 clove garlic, minced
• 1/4 teaspoon chili flakes
• 1 tablespoon lemongrass paste

Instructions

1. In a small bowl, whisk together all the dressing ingredients until smooth.
2. In a large bowl, combine the shredded chicken, carrots, cucumber, daikon radish, jalapeno, cilantro, mint, and peanuts.
3. Pour the dressing over the salad and toss to coat.
4. Serve with lime wedges on the side.

Meal Prep Tips

• Pickle Prep: Pickle the daikon radish and jalapenos in advance for a tangy kick.
• Herb Storage: Store fresh herbs in a jar with water in the refrigerator to keep them fresh longer.
• Dressing Make-Ahead: The dressing can be made in advance and stored in a jar in the refrigerator.
• Salad Assembly: For optimal freshness, assemble the salads just before packing for lunch.

Final Thoughts

I hope these cold lunch ideas inspire you to meal prep and enjoy delicious and refreshing meals all summer long. Remember, the key is to find recipes that you love and can easily prepare in advance. So, get creative in the kitchen and have fun with it!