Combine delicious vegetables with nutritious grains, legumes and lean proteins, and what do you get? These are refreshing no-cook meals! Not only can you make these easy recipes in 30 minutes or less, they also help you keep the temperature down in the kitchen. Recipes like this avocado chicken salad and chicken Caesar salad wraps are a delicious escape from the hot stove or oven.

Cucumber sandwich with cotija and lemon

Photographer: Rachel Marek, Food Stylist: Holly Dressman

This easy vegetarian cucumber sandwich takes its inspiration from the Mexican corn dish Elote. Instead of corn, we add sliced ​​cucumber to cotija cheese, lime, and cilantro for a delicious filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta, which can be used as a substitute. Arugula adds a peppery flavor, but any tender vegetable will work well here.

This fiber-packed white bean and spinach salad is ready in just 10 minutes

Photographer: Jane Causey, Food Stylist: Melissa Gray, Prop Designer: Shell Royster

In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend containing cinnamon, cumin, turmeric, ginger, cardamom, and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans while you stir everything together. The bean salad is served on a bed of light spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.

Chicken avocado salad

Caitlin Bensel

This avocado chicken salad is herby, bright and creamy. The combination of cilantro, dill, and chives pairs well with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers, or in a wrap.

These Chicken Caesar Salad Wraps contain 38 grams of protein to satisfy your cravings

Photographer: Morgan Hunt Glaze, Food Designer: Julia Levy, Prop Designer: Josh Hogel

These Chicken Caesar Salad Wraps are a quick and easy lunch or dinner meal. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not stay well once worn, so we recommend making this wrap a day in advance otherwise the leaves will become soggy. Parmesan potato chips serve as another crouton-like topping—use store-bought potato chips or make your own with our Parmesan potato chips recipe.

The best tomato sandwich to make summer long

Photographer: Greg Dupree, Food Stylist: Anna Kelly, Fashion Designer: Christina Brockman

This classic tomato sandwich features a wonderful combination of sweet tomatoes and herbaceous cream cheese. You can prepare a large amount of the cream cheese mixture and have it on hand to spread on bread or crackers. For a boost of protein, add smoked salmon, sliced ​​turkey or chicken.

McDonald’s Southwest Salad Imitation

Photographer: Rachel Marek, Food Stylist: Annie Probst

If you were a fan of the McDonald’s Southwest Salad before it left the menu, this copycat recipe is bringing it back with a few healthy twists. Creamy sauce keeps saturated fat and calories under control with low-fat sour cream added to the sauce to give it a pop of flavor. We’ve loaded it with plenty of veggies, but feel free to give it your own twist with chopped avocado or crushed tortilla chips for crunch. (Editor’s note: The title of this recipe does not correspond to… Eating wellpractices for naming and attributing recipes but gives appropriate credit to the McDonald’s menu, which called this dish “Southwest Salad.”)

The best tuna salad recipe for sandwiches

Photographer: Jane Causey, Food Designer: Emily Nabors Hall, Props Designer: Josh Hogel

The tuna salad in this easy recipe has the flavor of celery and apple, which also provide a touch of sweetness. We use Greek-style yogurt instead of mayonnaise to bind everything together and add a tangy, creamy touch. You can take this seriously and make it a “Waldorf Tuna Salad” by adding 2 tablespoons toasted walnuts, 3 tablespoons quartered baby grapes, and an additional tablespoon of Greek yogurt. Serve on a bed of greens or between two slices of whole grain bread.

Chili-marinated chickpea salad

Photographer: Rachel Marek, Food Stylist: Lauren McNeely

This delicious chickpea salad gets its heat from sambal oelek, a ground chile paste. Carrots provide a crunchy texture that contrasts with the chickpeas in this easy, no-cook recipe.

Pickled beets, arugula and herbed goat cheese sandwich

Jacob Fox

The Pickled Beets, Arugula, and Goat Cheese Sandwich is peppery with creamy notes from the goat cheese and sweet, tangy undertones from the pickled beets. Chopped walnuts add flavor and crunch to this easy sandwich.

Best grilled chicken sandwich

Photographer: Jane Causey, Food Designer: Emily Nabors Hall, Props Designer: Josh Hogel

This grilled chicken sandwich is flavored with a sauce inspired by muhammara — a Middle Eastern sauce made with roasted red peppers, breadcrumbs, walnuts, and spices. We prepared it in our own way using almonds in the mixture. Cashews can also be used for a creamier result. The remaining sauce can be used as a condiment for almost anything, or as a dip for bread or vegetables.

Cucumber and chickpea salad with feta and lemon

Photographer: Rachel Marek, Food Stylist: Annie Probst

This cucumber and chickpea salad with feta and lemon is refreshing and refreshing. You can enjoy them on their own or add them to vegetables for an easy lunch or dinner. We love the herbaceous flavor of dill, but another fresh herb like oregano, parsley, or chives would work well in its place.

Copy Joe and Tonkado Juice Sandwich

Photographer: Fred Hardy, Food Stylist: Karen Rankin, Prop Designer: Josh Hogel

Inspired by the famous sandwich from Joe and the Juice, we’ve put our own twist on the famous tuna and avocado sandwich. Adding crunchy chili peppers to pesto adds delicious flavor, while curing tuna with avocado creates a wonderful creaminess. These sandwiches are full of texture and flavor, and will quickly make their way into your weekly lunch rotation.

This 15-Minute Arugula and Cucumber Tuna Salad is a light and simple dinner idea

Photographer: Jane Causey, Food Stylist: Melissa Gray, Prop Designer: Shell Royster

Spicy baby arugula pairs with crunchy Persian cucumber and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn’t compete with the flavor of the tuna. If you want more from your olives, Niçoise olives or Kalamata olives also work well.

Loaded veggie club sandwich

Jacob Fox

This veggie club sandwich is layered with plenty of fresh tomatoes, cucumbers and carrots, with bacon, cheddar cheese and an extra slice of bread in the middle adding delicious flavors. Be sure to cut the bread into thin slices to help keep the sandwich together.

Tuna salad with Greek yogurt

Jimmy Vespa

No mayonnaise, no problem. This healthy tuna salad uses probiotic-rich strained yogurt as a creamy, refreshing base. Crunchy celery, earthy chives, and microgreens keep this easy lunch recipe fuss-free, so you can customize it with your own healthy ingredients. Try it with chickpeas, cucumber, and Kalamata olives — or add a little sweetness with sliced ​​grapes. Spread this tuna salad on a slice of whole-wheat bread, stuff it into an avocado or pile it into crisp lettuce cups for a low-carb version.

Black bean and avocado wrap

Sarah Haas

Plain yogurt is a great base for a marinade. Pairing them with prepared sauce is an easy way to add flavor to canned black beans, which can be a bit bland. An extra boost of herby cilantro, jack cheese, and a little chili pepper ensures this healthy five-minute lunch idea packs plenty of flavor.

Egg salad and watercress tea sandwiches

Jacob Fox

Peppery arugula adds flavor to classic egg salad in these easy tea sandwiches. Enjoy them as a quick appetizer or brunch option.

This 15-Minute Chicken and Cabbage Salad is a no-cook dinner winner

Photographer: Jane Causey, Food Stylist: Melissa Gray, Prop Designer: Shell Royster

Known for its Vietnamese dipping sauce, Noc Cham usually combines sugar, lime juice and fish sauce, striking the perfect balance between sweet, sour and salty. Here he combines crunchy veggies with tons of fresh herbs and cooked chicken breast for a refreshing chicken salad. Serve with glass noodles or inside a lettuce leaf. For a slightly different approach, replace cooked chicken with thinly sliced ​​grilled steak.

Grinder salad sandwich

Fred Hardy

Inspired by the viral TikTok trend, we’ve put our own spin on the crushed salad sandwich. We stick to eating one piece of prepared meat, in this case turkey, to reduce the amount of sodium we eat. For a salad, toppings like bell peppers, red onions, and tomatoes add color and crunch while also adding vegetables. Whether you call it a grinder, hoagie, or sub, you’ll want to make this sandwich again and again.

This anti-inflammatory chicken and beet salad is ready in 15 minutes

Photographer: Jane Causey, Food Stylist: Melissa Gray, Prop Designer: Shell Royster

Tart cherry juice adds flavor and helps fight inflammation when combined with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets reduces time (and mess!). Look for it in the produce section where other processed vegetables are sold.

Low carb chicken wrap and cheddar lettuce

Jennifer Causey

These fresh, crunchy sandwiches are packed with veggies, but still provide a satisfying amount of protein thanks to the chicken and cheese. Crunchy iceberg lettuce is what keeps this wrap sandwich so low in carbs (only 4 grams per serving). The trickiest part of this 10-minute recipe is wrapping the sandwich, but the parchment paper trick makes it simpler.

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