
Quick Lunch Ideas Under 30 Minutes: Delicious and Time-Saving
Busy days demand quick and easy lunch solutions that don’t compromise on taste or nutrition. These lunch ideas are perfect for when you’re short on time but still want a satisfying meal.
10 Quick Lunch Ideas
- Stir-fried chicken and vegetables
- Tuna and sweetcorn pasta
- Mediterranean couscous salad
- Grilled cheese sandwiches
- Vegetable stir-fry noodles
- Tomato and basil soup
- BBQ chicken wraps
- Lentil and spinach curry
- Egg fried rice
- Loaded avocado toast
Recipe 1: Stir-Fried Chicken and Vegetables
Ingredients:
- 200g chicken breast (sliced thinly)
- 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
- 1 teaspoon grated ginger
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pan over medium heat. Add garlic and ginger and sauté for 1 minute.
- Add the sliced chicken and cook for 5–7 minutes until no longer pink.
- Add the mixed vegetables and stir-fry for 5 minutes.
- Pour in the soy sauce, season with salt and pepper, and cook for another 2 minutes. Serve hot.
Recipe 2: Tuna and Sweetcorn Pasta
Ingredients:
- 200g pasta (fusilli or penne)
- 1 tin of tuna (drained)
- 1/2 cup sweetcorn (canned or frozen)
- 1/4 cup mayonnaise
- Juice of 1/2 a lemon
- Salt and pepper to taste
Instructions:
- Boil the pasta according to package instructions and drain.
- Mix the tuna, sweetcorn, mayonnaise, and lemon juice in a bowl.
- Toss the cooked pasta into the mixture, season with salt and pepper, and serve.
Recipe 3: Mediterranean Couscous Salad
Ingredients:
- 1 cup couscous
- 1 cup boiling water
- 1/4 cup cherry tomatoes (halved)
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 teaspoon lemon juice
- 1/4 cup crumbled feta cheese
- Salt and pepper to taste
Instructions:
- Place the couscous in a bowl and pour the boiling water over it. Cover and let sit for 5 minutes.
- Fluff the couscous with a fork and mix in the tomatoes, cucumber, olive oil, and lemon juice.
- Add the feta cheese, season with salt and pepper, and toss well. Serve chilled or at room temperature.
Recipe 4: Grilled Cheese Sandwiches
Ingredients:
- 4 slices of bread
- 2 tablespoons butter
- 4 slices of cheddar cheese
Instructions:
- Spread butter on one side of each slice of bread.
- Place one slice of cheese between two slices of bread (butter side out).
- Heat a skillet over medium heat and cook the sandwich for 2–3 minutes on each side until golden brown and the cheese is melted.
Recipe 5: Vegetable Stir-Fry Noodles
Ingredients:
- 200g noodles (cooked)
- 2 cups mixed vegetables (e.g., carrots, snap peas, mushrooms)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon minced garlic
Instructions:
- Heat sesame oil in a pan and sauté garlic for 1 minute.
- Add the mixed vegetables and cook for 5 minutes.
- Toss in the cooked noodles and soy sauce. Stir well and serve immediately.
Recipe 6: Tomato and Basil Soup
Ingredients:
- 4 large tomatoes (chopped)
- 1 small onion (diced)
- 2 cloves garlic (minced)
- 2 cups vegetable broth
- 1/4 cup fresh basil leaves
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pot and sauté onions and garlic until soft.
- Add the tomatoes and cook for 10 minutes.
- Pour in the vegetable broth, bring to a boil, and simmer for 10 minutes.
- Blend the soup until smooth, stir in basil leaves, and season with salt and pepper.
Recipe 7: BBQ Chicken Wraps
Ingredients:
- 2 large tortillas
- 1 cup shredded cooked chicken
- 2 tablespoons BBQ sauce
- 1/2 cup shredded lettuce
- 1/4 cup diced tomatoes
Instructions:
- Mix the chicken with BBQ sauce.
- Lay the tortillas flat and layer with lettuce, tomatoes, and the BBQ chicken mixture.
- Roll tightly and slice in half. Serve immediately.
Recipe 8: Lentil and Spinach Curry
Ingredients:
- 1 cup red lentils (rinsed)
- 2 cups water
- 1 small onion (diced)
- 2 cloves garlic (minced)
- 1 teaspoon grated ginger
- 1 can (400g) diced tomatoes
- 1 cup fresh spinach leaves
- 1 teaspoon turmeric powder
- 1 teaspoon cumin
- 1 teaspoon curry powder
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Add the diced onion, garlic, and ginger, and sauté for 3–4 minutes until fragrant.
- Stir in the turmeric, cumin, and curry powder, cooking for 1 minute to release their flavours.
- Add the rinsed lentils, water, and canned tomatoes. Bring to a boil, then reduce the heat and simmer for 15–20 minutes, stirring occasionally, until the lentils are soft.
- Stir in the fresh spinach leaves and cook for an additional 2–3 minutes until wilted.
- Season with salt and pepper to taste. Serve hot with rice or naan bread for a hearty and healthy meal.
Recipe 9: Egg Fried Rice
Ingredients:
- 2 cups cooked rice
- 2 eggs
- 1/2 cup peas
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon minced garlic
Instructions:
- Heat sesame oil in a pan and sauté garlic for 1 minute.
- Push the garlic to one side and scramble the eggs in the same pan.
- Add the rice, peas, and soy sauce. Mix well and cook for 2–3 minutes.
Recipe 10: Loaded Avocado Toast
Ingredients:
- 2 slices of whole-grain bread
- 1 avocado (mashed)
- 1/4 cup cherry tomatoes (halved)
- 1 tablespoon crumbled feta cheese
- Salt and pepper to taste
Instructions:
- Toast the bread slices to your liking.
- Spread mashed avocado evenly on each slice.
- Top with cherry tomatoes, feta cheese, salt, and pepper. Serve immediately.
You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk