7 Quick and Healthy Mediterranean Lunchbox Ideas You Can Meal Prep in 20 Minutes

Looking to bring some Mediterranean goodness to your lunch routine without spending hours in the kitchen? This guide is packed with quick and healthy lunchbox ideas inspired by the vibrant flavors of the Mediterranean diet. Meal prepping these tasty options in just 20 minutes will have you set for the week, making lunchtime both delicious and hassle-free!

Chickpea And Avocado Wrap With Tahini Dressing

This chickpea and avocado wrap is a delightful option for a healthy Mediterranean lunchbox. It’s packed with flavor and nutrients, making it perfect for meal prep. The combination of creamy avocado and hearty chickpeas creates a satisfying filling that will keep you energized throughout the day.

The wrap is not only tasty but also visually appealing. You can see the vibrant greens of the lettuce and the creamy texture of the avocado peeking out. Paired with crunchy carrot sticks and a side of tahini dressing, this meal is both nutritious and delicious.

Making this wrap is simple and quick. You can whip it up in about 20 minutes, making it an ideal choice for busy weekdays. Just gather your ingredients, assemble your wrap, and you’re good to go!

Ingredients

• 1 whole wheat tortilla
• 1/2 cup canned chickpeas, rinsed and drained
• 1/2 ripe avocado
• 1 cup fresh spinach or lettuce
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Carrot sticks for serving

Instructions

1. In a bowl, mash the avocado and mix in the chickpeas until combined. Season with salt and pepper.
2. Spread the avocado and chickpea mixture onto the tortilla.
3. Add fresh spinach or lettuce on top.
4. In a small bowl, mix tahini and lemon juice. Drizzle over the filling.
5. Roll the tortilla tightly, slice in half, and serve with carrot sticks on the side.

Mediterranean Pasta Salad With Olives And Sun-Dried Tomatoes

This Mediterranean pasta salad is a delightful mix of flavors and textures. The vibrant colors of the olives and sun-dried tomatoes make it visually appealing, while the fresh basil adds a lovely aroma. Perfect for meal prep, this dish can be enjoyed for lunch or as a side at dinner.

The pasta is cooked al dente, ensuring it holds up well in the salad. The olives provide a briny kick, and the sun-dried tomatoes add a sweet, tangy flavor. Toss in some olive oil for richness and you have a dish that’s both satisfying and healthy.

Meal prepping this salad is a breeze. You can whip it up in just 20 minutes, making it a great option for busy weekdays. Just pack it in your lunchbox, and you’re ready to go!

Ingredients

• 8 oz pasta (your choice)
• 1 cup black olives, pitted and sliced
• 1/2 cup sun-dried tomatoes, chopped
• 1/4 cup red onion, finely chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse under cold water.
2. Mix the Salad: In a large bowl, combine the cooked pasta, olives, sun-dried tomatoes, red onion, cherry tomatoes, and basil.
3. Add Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Pour over the pasta salad and toss to combine.
4. Chill: Let the salad sit in the fridge for at least 30 minutes before serving to allow the flavors to meld.
5. Serve: Enjoy it cold or at room temperature. Perfect for lunchboxes or as a side dish!

Zucchini Noodles With Pesto And Cherry Tomatoes

Zucchini noodles, often called zoodles, are a fantastic alternative to traditional pasta. They are light, refreshing, and perfect for a healthy Mediterranean lunchbox. Tossed with vibrant pesto and sweet cherry tomatoes, this dish is not only colorful but also packed with flavor.

The combination of fresh basil in the pesto and the juicy burst of cherry tomatoes creates a delightful experience. Plus, zoodles are quick to prepare, making them an ideal choice for meal prep. You can whip this up in just 20 minutes!

This dish is versatile too. You can add grilled chicken or chickpeas for extra protein, or sprinkle some feta cheese for a salty kick. It’s a great way to enjoy a nutritious meal without spending hours in the kitchen.

Ingredients

• 2 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup pesto (store-bought or homemade)
• 1/4 cup pine nuts, toasted
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. If you don’t have one, a vegetable peeler can work too.
2. Cook the Zoodles: In a large skillet, heat a drizzle of olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until just tender.
3. Add Pesto: Remove the skillet from heat and stir in the pesto until the zoodles are well coated.
4. Mix in Tomatoes: Gently fold in the halved cherry tomatoes and season with salt and pepper.
5. Serve: Plate the zoodles and top with toasted pine nuts and fresh basil leaves. Enjoy your healthy Mediterranean lunch!

Roasted Cauliflower And Chickpea Salad

This roasted cauliflower and chickpea salad is a delightful mix of textures and flavors. The golden-brown cauliflower adds a nutty taste, while the chickpeas provide a satisfying crunch. Tossed with fresh greens and topped with pomegranate seeds, this salad is not just pretty; it’s packed with nutrients!

To make this salad, start by roasting the cauliflower until it’s tender and slightly crispy. Combine it with chickpeas, fresh greens, and a drizzle of tahini dressing for a creamy finish. The pomegranate seeds add a burst of sweetness that balances the dish perfectly.

This meal is perfect for a quick lunch or a side dish at dinner. Plus, it can be prepped in just 20 minutes, making it an ideal choice for busy days. Enjoy it fresh or store it in a lunchbox for a healthy meal on the go!

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach or mixed greens
• 1/2 cup pomegranate seeds
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup tahini
• 1 tablespoon lemon juice
• 1-2 tablespoons water (to thin the dressing)

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the cauliflower florets and chickpeas with olive oil, salt, and pepper. Spread them out in a single layer.
3. Roast in the oven for about 20 minutes, or until the cauliflower is golden and tender.
4. While the veggies are roasting, prepare the dressing by whisking together tahini, lemon juice, and water until smooth.
5. Once the cauliflower and chickpeas are done, let them cool slightly. In a large bowl, combine the roasted mixture with fresh greens and pomegranate seeds.
6. Drizzle the tahini dressing over the salad and toss gently to combine. Serve immediately or pack it for lunch!

Tuna Salad With Olive Oil And Capers

This tuna salad is a delightful twist on a classic dish. The combination of tender tuna, rich olive oil, and tangy capers creates a burst of Mediterranean flavors. It’s served on a bed of fresh greens, making it not only tasty but also visually appealing. The addition of lemon slices adds a refreshing touch, perfect for a healthy lunchbox.

Meal prepping this salad is a breeze. You can whip it up in just 20 minutes, making it an ideal option for busy weekdays. Just pack it in a container with some whole-grain bread or crackers, and you’re set for a nutritious meal on the go!

Ingredients

• 1 can of tuna (about 5 oz), drained
• 2 tablespoons olive oil
• 1 tablespoon capers, rinsed and chopped
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• 1 cup mixed greens
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons fresh parsley, chopped
• 1 lemon, sliced for garnish

Instructions

1. In a bowl, combine the drained tuna, olive oil, capers, lemon juice, salt, and pepper. Mix well until everything is combined.
2. On a plate, arrange the mixed greens and top with the tuna mixture.
3. Add the halved cherry tomatoes and sprinkle with fresh parsley.
4. Garnish with lemon slices and serve immediately, or pack it for later!

Mediterranean Chicken Wrap With Tzatziki

This Mediterranean Chicken Wrap is a perfect lunchbox idea that combines flavor and nutrition. The wrap features tender grilled chicken, fresh lettuce, and juicy tomatoes, all wrapped in a soft tortilla. The homemade tzatziki sauce adds a refreshing touch, making every bite delightful.

Pair this wrap with a side of cucumber slices and a light salad for a complete meal. It’s easy to prepare and can be made in just 20 minutes, making it ideal for meal prep. You can enjoy it at home or take it on the go!

Ingredients

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• Salt and pepper to taste
• 1 teaspoon paprika
• 4 large tortillas
• 1 cup lettuce, shredded
• 1 tomato, sliced
• 1/2 cucumber, sliced
• 1/2 cup Greek yogurt
• 1 clove garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice

Instructions

1. Cook the Chicken: Heat olive oil in a skillet over medium heat. Season chicken breasts with salt, pepper, and paprika. Cook for about 6-7 minutes on each side until fully cooked. Remove from heat and let rest.
2. Make the Tzatziki: In a bowl, combine Greek yogurt, minced garlic, dill, and lemon juice. Mix well and set aside.
3. Assemble the Wrap: Slice the cooked chicken into strips. Lay a tortilla flat and spread a generous amount of tzatziki on it. Add shredded lettuce, sliced tomatoes, and chicken strips.
4. Wrap it Up: Fold in the sides of the tortilla and roll tightly from the bottom up. Cut in half if desired.
5. Serve: Enjoy your Mediterranean Chicken Wrap with cucumber slices and any remaining tzatziki on the side.

Eggplant And Tomato Stacks With Mozzarella

Eggplant and tomato stacks with mozzarella are a delightful and healthy option for your Mediterranean lunchbox. This dish is not only visually appealing but also packed with flavor. The layers of grilled eggplant, fresh tomatoes, and creamy mozzarella create a satisfying meal that’s easy to prepare.

The key to this recipe is the balance of textures and flavors. The grilled eggplant adds a smoky taste, while the fresh tomatoes bring a juicy sweetness. Topping it all off with mozzarella cheese creates a creamy layer that ties everything together. A drizzle of balsamic glaze adds a touch of tanginess, making each bite a burst of flavor.

This dish is perfect for meal prep. You can grill the eggplant and slice the tomatoes in advance, making assembly quick and easy. Pack these stacks in your lunchbox for a nutritious meal that will keep you energized throughout the day.

Ingredients

• 1 medium eggplant, sliced into 1/2-inch rounds
• 2 medium tomatoes, sliced
• 8 ounces fresh mozzarella cheese, sliced
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Balsamic glaze, for drizzling
• Fresh basil leaves, for garnish

Instructions

1. Preheat your grill or grill pan over medium heat.
2. Brush the eggplant slices with olive oil and sprinkle with salt and pepper.
3. Grill the eggplant for about 4-5 minutes on each side until tender and grill marks appear.
4. On a plate, start stacking the ingredients: one slice of eggplant, followed by a slice of tomato, a slice of mozzarella, and repeat until you have a tall stack.
5. Drizzle with balsamic glaze and garnish with fresh basil leaves before serving.