{"id":142429,"date":"2025-05-29T21:40:18","date_gmt":"2025-05-29T21:40:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/142429\/"},"modified":"2025-05-29T21:40:18","modified_gmt":"2025-05-29T21:40:18","slug":"19-high-fiber-cold-lunches-for-adults","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/142429\/","title":{"rendered":"19 High-Fiber, Cold Lunches for Adults"},"content":{"rendered":"

Reviewed by Dietitian Jessica Ball, M.S., RD<\/strong><\/p>\n

\"Leigh<\/p>\n

Leigh Beisch<\/p>\n

Enjoy a refreshing lunch by making these tasty recipes! Each of these lunch recipes is served cold, making them great options to prep ahead and pack for lunch during warm summer days. Plus, with at least 6 grams of fiber<\/a> in each serving, these dishes will leave you feeling satiated and energized until dinner time. You\u2019ll love options like our High-Protein Pasta Salad and our Beet & White Bean Sandwiches for a flavorful and satisfying midday meal.<\/p>\n

Save to MyRecipes<\/p>\n

Love any of these recipes? Tap “Save” to add them to MyRecipes<\/a>, your new, free recipe box for EatingWell.<\/p>\n

Cucumber-Spinach Sandwich\"Photographer:<\/p>\n

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

This sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it\u2019s both simple and satisfying. Perfect for a quick lunch, this sandwich is a no-fuss option perfect for work or home.<\/p>\n

View Recipe<\/a><\/p>\n

High-Protein Pasta Salad\"Photographer:<\/p>\n

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

Crunchy cucumbers, cherry tomatoes, roasted red peppers and red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Chickpea pasta, whole chickpeas and fresh mozzarella pearls add to the dish\u2019s protein.<\/p>\n

View Recipe<\/a><\/p>\n

No-Chicken Salad Sandwich\"Photographer:<\/p>\n

Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer<\/p>\n

This no-chicken salad sandwich made with chickpeas is a delicious plant-based alternative to the classic chicken salad. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.<\/p>\n

View Recipe<\/a><\/p>\n

Bitter Greens Salad with Beets & Oranges\"Leigh<\/p>\n

Leigh Beisch<\/p>\n

This jewel-toned take on caprese swaps tomatoes for beets and oranges and basil for peppery arugula and radicchio. Toasted breadcrumbs sprinkled over the top add crunch.<\/p>\n

View Recipe<\/a><\/p>\n

White Bean Salad with Feta & Lemon-Garlic Vinaigrette\"Photographer:<\/p>\n

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n

This salad is a quick dish that requires no stove time. White beans provide plant-based protein while also adding fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, it\u2019s perfect for a light lunch.<\/p>\n

View Recipe<\/a><\/p>\n

Beet & White Bean Sandwiches\"Photographer:<\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n

These sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Combining the beets and beans with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.<\/p>\n

View Recipe<\/a><\/p>\n

Cucumber-Avocado-Tomato Sandwich\"Photographer:<\/p>\n

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer<\/p>\n

Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you\u2019ve got a quick and wholesome sandwich.<\/p>\n

View Recipe<\/a><\/p>\n

Turmeric Chicken & Avocado Wraps\"Heami<\/p>\n

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n

Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein to these wraps. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.<\/p>\n

View Recipe<\/a><\/p>\n

Tuna & Chickpea Salad Sandwich\"Photographer:<\/p>\n

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle<\/p>\n

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.<\/p>\n

View Recipe<\/a><\/p>\n

Green Goddess Wrap\"Photographer:<\/p>\n

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf<\/p>\n

A silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.<\/p>\n

View Recipe<\/a><\/p>\n

Buffalo Chickpea Salad\"Photographer:<\/p>\n

Photographer: Rachel Marek, Food Stylist: Lauren McAnelly<\/p>\n

We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce.<\/p>\n

View Recipe<\/a><\/p>\n

Get Your Greens Wrap\"Sara<\/p>\n

Sara Haas<\/p>\n

This healthy, quick wrap is packed with plenty of green vegetables\u2014cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.<\/p>\n

View Recipe<\/a><\/p>\n

Caprese Pasta Salad\"Photographer<\/p>\n

Photographer \/ Jennifer Causey, Food Stylist \/ Karen Rankin, Prop Stylist \/ Christine Keely<\/p>\n

This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.<\/p>\n

View Recipe<\/a><\/p>\n

Avocado Tuna Spinach Salad\"Greg<\/p>\n

Greg DuPree<\/p>\n

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.<\/p>\n

View Recipe<\/a><\/p>\n

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing\"Brie<\/p>\n

Brie Passano<\/p>\n

This healthy vegetarian salad recipe features chickpeas and quinoa for a boost of protein. Cilantro adds color and flavor when blended to make a creamy dressing. Serve this cold salad for lunch or dinner.<\/p>\n

View Recipe<\/a><\/p>\n

Pasta Salad with Vinaigrette Lunchbox\"Diana<\/p>\n

Diana Chistruga<\/p>\n

Pasta salad is a great take-along lunch with tons of opportunity to make it your own. Want to make it vegetarian? Pack olives in place of salami. Don’t love peppers? Try tomatoes instead! Be sure that you pack at least one container big enough to hold everything together once it’s mixed (about 1 1\/2 cups).<\/p>\n

View Recipe<\/a><\/p>\n

Chickpea Tuna Salad\"Photography<\/p>\n

Photography \/ Caitlin Bensel, Food Styling \/ Ruth Blackburn<\/p>\n

This chickpea tuna salad is loaded with capers, feta and cucumber, making it a flavorful lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).<\/p>\n

View Recipe<\/a><\/p>\n

Walnut Pesto Pasta Salad\"\"<\/p>\n

This cold pesto pasta salad will cool you off on a summer day. Fresh tomatoes and roasted red peppers add a pop of bright color and juiciness here, but any of your favorite pasta-salad veggies, like blanched broccoli and fresh bell peppers, would be delicious too.<\/p>\n

View Recipe<\/a><\/p>\n

Avocado Tuna Salad\"Photography<\/p>\n

Photography \/ Greg DuPree, Styling \/ Ruth BlackBurn \/ Julia Bayless<\/p>\n

View Recipe<\/a><\/p>\n

Read the original article on EATINGWELL<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Reviewed by Dietitian Jessica Ball, M.S., RD Leigh Beisch Enjoy a refreshing lunch by making these tasty recipes!…\n","protected":false},"author":2,"featured_media":142430,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[61621,61622,61620,28925,105,61618,4434,61617,9386,61616,61619,48013,16,15],"class_list":{"0":"post-142429","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-chelsea-zimmer","9":"tag-chickpea","10":"tag-chickpea-salad","11":"tag-food-stylist","12":"tag-health","13":"tag-julian-hensarling","14":"tag-nutrition","15":"tag-pasta-salad","16":"tag-photographer","17":"tag-prop-stylist","18":"tag-robby-lozano","19":"tag-sandwich","20":"tag-uk","21":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114593295905850856","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/142429","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=142429"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/142429\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/142430"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=142429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=142429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=142429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}