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Lunchtime is the perfect chance to bring bright, flavorful elements of the Mediterranean diet into your daily routine. Picture crisp vegetables, fresh herbs, creamy cheeses, and heart-healthy olive oil uniting to form quick, satisfying midday meals.

Whether you’re rushing between errands or savoring a relaxed break, these recipes prove that cooking nourishing food doesn’t mean spending hours in the kitchen.
Each dish emphasizes the fresh, balanced approach that makes Mediterranean cuisine so beloved, from protein-packed grain bowls to colorful wraps and salads.
Get ready to enjoy wholesome and delicious lunches—without sacrificing your precious time.
1. Greek Chickpea Salad Wrap

This wrap is all about mixing chickpeas with classic Greek flavors like cucumbers, tomatoes, lemon juice, and feta cheese. The chickpeas add protein and a satisfying texture, while the veggies bring freshness and crunch. A drizzle of olive oil ties it all together, making for a quick handheld lunch that’s easy to enjoy on the go.
- Time to Make: 10 minutes
- Servings: 2
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup diced cucumber
- ½ cup diced tomatoes
- 2 tablespoons crumbled feta cheese
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 2 whole-grain tortillas or wraps
- Salt and pepper to taste
Steps:
- In a bowl, toss chickpeas, cucumber, tomatoes, feta, olive oil, and lemon juice. Season with salt and pepper.
- Spoon mixture onto each tortilla and wrap tightly.
2. Tuna and White Bean Salad

Protein comes from both tuna and creamy cannellini beans, making this salad both filling and light. Chopped celery and red onion provide a crisp contrast, and a simple vinaigrette of olive oil and lemon juice keeps it bright. Serve it on its own, with crackers, or over a bed of greens.
- Time to Make: 10 minutes
- Servings: 2–3
Ingredients:
- 1 can (5 oz) tuna in water, drained
- 1 can (15 oz) cannellini beans, rinsed
- 1 celery stalk, chopped
- ¼ cup chopped red onion
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Steps:
- Combine tuna, beans, celery, and red onion in a mixing bowl.
- Drizzle with olive oil and lemon juice. Toss well.
- Season to taste, and serve in a bowl or over greens.
3. Cucumber-Tomato Quinoa Bowl

Whole-grain quinoa forms the base for diced cucumbers, tomatoes, and fresh parsley. A splash of red wine vinegar and a glug of olive oil make it tangy and refreshing. It’s a versatile bowl—add olives, feta, or grilled chicken if you want to branch out.
- Time to Make: 15 minutes
- Servings: 2
Ingredients:
- 1 cup cooked quinoa (warm or cooled)
- 1 cup chopped tomatoes
- 1 cup chopped cucumbers
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Steps:
- In a bowl, combine quinoa, tomatoes, cucumbers, and parsley.
- Whisk olive oil, vinegar, salt, and pepper in a small dish.
- Pour dressing over the quinoa mixture and toss.
4. Mediterranean Egg Salad Lettuce Wraps

Hard-boiled eggs are mashed with Greek yogurt or mayo, plus briny olives or sun-dried tomatoes for a Mediterranean twist. Instead of bread, you tuck the creamy mixture into lettuce leaves, making each bite light yet full of flavor.
- Time to Make: 10 minutes
- Servings: 2–3
Ingredients:
- 4 hard-boiled eggs, chopped
- 2 tablespoons Greek yogurt (or mayo)
- 1 tablespoon chopped olives
- 1 tablespoon chopped sun-dried tomatoes (optional)
- Boston lettuce or romaine leaves
- Salt and pepper to taste
Steps:
- Mix chopped eggs, yogurt, olives, and sun-dried tomatoes in a bowl. Season with salt and pepper.
- Spoon the egg salad into lettuce leaves. Roll or fold to serve.
5. Falafel Pita Pocket

Store-bought falafel keeps things super convenient. After warming the falafel, slide them into whole-wheat pitas with fresh veggies like lettuce and tomatoes. A drizzle of tahini sauce or tzatziki completes this classic Middle Eastern-inspired lunch.
- Time to Make: 15 minutes (using store-bought falafel)
- Servings: 2
Ingredients:
- 6 store-bought falafel balls (heated)
- 2 whole-wheat pitas, halved
- ½ cup shredded lettuce
- ½ cup chopped tomatoes
- ¼ cup tahini sauce or tzatziki
- Salt and pepper to taste
Steps:
- Warm falafel per package instructions.
- Stuff each pita half with lettuce, tomatoes, and falafel.
- Drizzle with tahini sauce or tzatziki. Season if needed.
6. Lemon-Garlic Shrimp Salad

Shrimp are quickly sautéed in lemon and garlic, bringing a burst of citrusy fragrance. Toss them on a bed of mixed greens or spinach for a colorful salad. It’s a perfect option when you want something warm and protein-packed in minutes.
- Time to Make: 15 minutes
- Servings: 2
Ingredients:
- ½ pound shrimp, peeled and deveined
- 1 tablespoon olive oil
- 1 garlic clove, minced
- Juice of ½ lemon
- 4 cups mixed greens or spinach
- Salt and pepper to taste
Steps:
- In a pan, sauté shrimp with olive oil and garlic until shrimp turn pink (3–4 minutes).
- Add lemon juice, salt, and pepper. Stir to coat.
- Serve over mixed greens for a refreshing salad.
7. Mediterranean Lentil Soup (Quick Version)

This shortcut soup relies on cooked (canned or leftover) lentils, which get simmered briefly with sautéed onions, carrots, and celery. A bit of broth ties it together, and you can add herbs or spices like thyme or cumin. It’s hearty without being too heavy—a great midday energy boost.
- Time to Make: 20 minutes
- Servings: 3–4
Ingredients:
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 garlic clove, minced
- 4 cups vegetable or chicken broth
- 1 cup cooked lentils (canned or leftover)
- Salt and pepper to taste
Steps:
- In a saucepan, sauté onion, carrot, and celery with olive oil. Add garlic for the last minute.
- Pour in broth. Bring to a boil, then add lentils. Simmer for 5–10 minutes.
- Season with salt and pepper.
8. Veggie Hummus Roll-Ups

For a fast lunch, spread hummus on whole-grain tortillas and layer with raw veggies. Shredded carrots, cucumbers, and a bit of crumbled feta (if you like) keep it crisp and fresh. Roll them up, slice into pinwheels, or eat as a wrap—both ways work.
- Time to Make: 10 minutes
- Servings: 2
Ingredients:
- 2 whole-grain tortillas
- ¼ cup hummus
- ½ cup shredded carrots
- ½ cup sliced cucumbers
- ¼ cup crumbled feta (optional)
Steps:
Spread hummus evenly over tortillas.
Top with carrots, cucumbers, and feta if using.
Roll up tightly. Slice into pinwheels or enjoy as a wrap.
9. Orzo Salad with Olives and Tomatoes

Cooked orzo, tomatoes, and olives all come together in a simple olive oil and vinegar dressing. Because orzo is a small pasta, it mixes easily with the chopped produce, giving you a balanced bite every time. Enjoy it chilled or at room temperature.
- Time to Make: 15 minutes
- Servings: 2–3
Ingredients:
- 1 cup cooked orzo (follow package instructions)
- ½ cup halved cherry tomatoes
- ¼ cup sliced olives
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Steps:
- In a bowl, combine cooked orzo, tomatoes, and olives.
- Drizzle olive oil and vinegar. Mix well.
- Season with salt and pepper before serving.
10. Tuna-Stuffed Tomatoes

Take large tomatoes, hollow them out slightly, and fill them with a tuna salad mixture (tuna + Greek yogurt or mayo + herbs). It’s a light, low-carb lunch that lets the natural sweetness of the tomatoes shine alongside savory tuna.
- Time to Make: 10 minutes
- Servings: 2
Ingredients:
- 2 large tomatoes
- 1 can (5 oz) tuna, drained
- 2 tablespoons Greek yogurt or mayo
- 1 tablespoon chopped basil or parsley
- Salt and pepper to taste
Steps:
- Slice tops off tomatoes and scoop out seeds/pulp.
- In a bowl, mix tuna, yogurt (or mayo), herbs, salt, and pepper.
- Fill tomatoes with tuna mixture. Serve chilled or at room temperature.
11. Chicken and Feta Couscous Bowl

Using pre-cooked chicken makes this especially quick. Fluff up some couscous with water or broth, then stir in shredded chicken, crumbled feta, and a bit of olive oil. Light seasoning is all it needs, though you can add extra herbs or veggies to customize.
- Time to Make: 15 minutes (using cooked chicken)
- Servings: 2–3
Ingredients:
- 1 cup couscous (quick-cooking)
- 1 cup water or broth
- 1 cup cooked chicken, shredded or chopped
- ¼ cup crumbled feta
- 1 tablespoon olive oil
- Salt and pepper to taste
Steps:
- Bring water or broth to a boil. Stir in couscous, cover, and remove from heat for 5 minutes. Fluff with a fork.
- Stir in chicken, feta, and olive oil.
- Season with salt and pepper.
12. White Bean and Cucumber Salad

Mild white beans pair perfectly with crisp cucumber slices and chopped red onion. Drizzle with a zesty lemon or vinegar-based dressing and a good olive oil. It’s a protein-rich, plant-based lunch that feels refreshing and crunchy.
- Time to Make: 10 minutes
- Servings: 2
Ingredients:
- 1 can (15 oz) white beans (cannellini or navy), rinsed
- 1 cup diced cucumber
- 2 tablespoons chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt, pepper, and fresh herbs (parsley or dill) to taste
Steps:
- In a bowl, toss beans, cucumber, and red onion.
- Drizzle with olive oil and lemon juice. Add herbs, salt, and pepper.
- Serve chilled or at room temp.
13. Egg and Veggie Muffins

Whisk together eggs with chopped vegetables—like spinach, onions, or peppers—plus optional feta for a Mediterranean flavor. Baked in a muffin tin, they’re portable single-serving portions. Make them ahead for a week’s worth of easy grab-and-go lunches.
- Time to Make: 20 minutes (make ahead for quick lunches)
- Servings: 6–8 muffins
Ingredients:
- 6 eggs
- 1 cup chopped spinach, onions, or peppers
- ¼ cup crumbled feta (optional)
- Salt and pepper to taste
Steps:
- Preheat oven to 350°F (175°C). Grease a muffin tin.
- Whisk eggs, add veggies and feta, plus salt and pepper.
- Pour mixture into muffin cups. Bake for 15–18 minutes. Pack in lunch containers.
14. Smoked Salmon and Cream Cheese Pita

Spread cream cheese inside a whole-wheat pita, layer in slices of smoked salmon, and add crisp veggies like cucumber or red onion for extra crunch. It’s reminiscent of a bagel with lox but lighter and more portable.
- Time to Make: 5–7 minutes
- Servings: 1–2
Ingredients:
- 1 whole-wheat pita, halved
- 2 tablespoons cream cheese (Neufchâtel for less fat)
- 2–3 slices smoked salmon
- Sliced cucumbers or red onion (optional)
Steps:
- Spread cream cheese inside pita halves.
- Add smoked salmon and any veggies.
- Enjoy a satisfying, no-cook lunch.
15. Roasted Veggie and Hummus Sandwich

Roast whatever vegetables you have on hand—zucchini, peppers, eggplant—and layer them in a sandwich with hummus as the spread. The hummus offers creaminess and a dose of protein, while the roasted veggies bring depth and sweetness.
- Time to Make: 15 minutes (assuming roasted veggies are prepped)
- Servings: 2
Ingredients:
- 4 slices whole-grain bread
- ¼ cup hummus
- 1 cup roasted vegetables (eggplant, zucchini, peppers)
- Handful of spinach leaves
Steps:
- Spread hummus on each slice of bread.
- Layer roasted veggies and spinach.
- Press slices together, slice in half, and pack for lunch.
16. Couscous Greek Salad Jars

Build a layered salad in a jar starting with cooked couscous at the bottom, then add tomatoes, cucumbers, olives, and feta. A light olive oil–vinegar dressing goes on top. Shake it up when you’re ready to eat for a quick, no-fuss lunch loaded with classic Greek flavors.
- Time to Make: 15 minutes
- Servings: 2
Ingredients:
- 1 cup cooked couscous
- ½ cup chopped tomatoes
- ½ cup chopped cucumbers
- ¼ cup sliced olives
- ¼ cup crumbled feta
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Steps:
- In a small jar or container, layer couscous, tomatoes, cucumbers, olives, and feta.
- Whisk olive oil, vinegar, salt, and pepper; pour over top or pack separately.
- Mix before eating for a quick lunch on the go.