21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (2024)

From salads and sandwiches to hummus plates and wraps, these delicious lunches can help combat chronic inflammation and help you avoid its negative symptoms, like joint pain, mental fog and digestive issues. Ingredients like chickpeas, avocados and leafy greens give an anti-inflammatory boost to these quick and easy lunches. Recipes like our Veggie & Hummus Sandwich and Egg Salad Lettuce Wraps are ready in just 10 minutes to pack up or enjoy at home.

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Cucumber, Tomato & Arugula Salad with Hummus

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (1)

Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

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Loaded Cucumber & Avocado Sandwich

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (2)

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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Avocado Tuna Spinach Salad

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (3)

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

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Mashed Chickpeas Salad with Dill & Capers

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (4)

This creamy yet light vegan salad is full of bright, herby goodness. On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Double the recipe and refrigerate to have on hand throughout the week.

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Mason Jar Power Salad with Chickpeas & Tuna

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (5)

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

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Veggie & Hummus Sandwich

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (6)

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

Mediterranean Tuna-Spinach Salad

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (7)

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Chopped Veggie Grain Bowls with Turmeric Dressing

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (8)

In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.

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Chickpea Salad Sandwich

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (9)

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Avocado Toast with Burrata

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (10)

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast or lunch.

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Thai-Style Chopped Salad with Sriracha Tofu

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (11)

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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Brussels sprouts Salad with Crunchy Chickpeas

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (12)

This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.

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Egg Salad Lettuce Wraps

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (13)

We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

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Greek Kale Salad with Quinoa & Chicken

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (14)

Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean vinaigrette.

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (15)

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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Avocado & Arugula Omelet

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (16)

Add some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. Serve this healthy omelet recipe with crusty whole-grain toast, if desired.

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Sweet & Savory Hummus Plate

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (17)

Fresh veggies with dip, juicy fruit and even a sweet treat make up this easy-to-make picnic dinner that's great for packing up or enjoying at home. Plus, this combo excludes the most common allergens and food intolerances (it's free from dairy, eggs, soy, nuts and gluten) so just about everyone should be able to enjoy it without worrying.

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White Bean & Veggie Salad

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (18)

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

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Salmon Salad-Stuffed Avocado

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (19)

Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.

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Vegan Bistro Lunch Box

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (20)

Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives.

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Couscous & Chickpea Salad

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21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (21)

Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.