Summer is here, and with it comes the perfect excuse to ditch the hot kitchen and enjoy a cool, refreshing meal. As the temperatures rise, our taste buds crave lighter, more refreshing flavors that can be easily prepared without heating up the house. In this article, we’ll explore 20 mouthwatering cold lunch recipes that are sure to become your new go-to’s for the summer season.
From classic salads to innovative wraps and soups, these recipes showcase a variety of international flavors and textures that are perfect for hot summer days. Whether you’re looking for a quick and easy meal or something more substantial, we’ve got you covered with our collection of refreshing cold lunch ideas.
Greek quinoa salad with feta and olives
This hearty salad combines the nutty flavor of quinoa with the salty tang of feta cheese, the brininess of Kalamata olives, and a sprinkle of fresh parsley. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted and sliced Kalamata olives
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, crumbled feta cheese, sliced olives, and chopped parsley.
2. Drizzle with olive oil and red wine vinegar. Season with salt and pepper to taste.
3. Toss gently to combine.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes (quinoa cooking time is not included)
Avocado and chickpea wrap
This recipe combines creamy avocado, protein-rich chickpeas, and fresh veggies in a whole-grain wrap for a nutritious and filling snack.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1 tablespoon olive oil
– 1 small red bell pepper, diced
– 1 small cucumber, sliced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole-grain tortilla
Instructions:
1. In a bowl, mix together the mashed avocado and chickpeas.
2. Heat the olive oil in a non-stick pan over medium heat.
3. Add the diced red bell pepper and cook for 2-3 minutes or until tender.
4. Assemble the wrap by spreading the avocado-chickpea mixture on the tortilla, followed by the cooked bell peppers and cucumber slices.
5. Drizzle with lemon juice and season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10-12 minutes
Cold sesame noodle salad
This refreshing salad is perfect for hot summer days. The combination of crunchy noodles, nutty sesame seeds, and tangy dressing will keep you coming back for more.
Ingredients:
– 8 oz. soba or rice noodles
– 1/4 cup tahini
– 2 tbsp. soy sauce
– 2 tbsp. rice vinegar
– 1 tsp. sesame oil
– 1/4 cup chopped scallions, for garnish
– Salt and pepper, to taste
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a blender or food processor, combine tahini, soy sauce, rice vinegar, and sesame oil. Blend until smooth.
3. In a large bowl, combine cooked noodles and dressing. Toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped scallions and serve chilled.
Cooking Time: 10 minutes
Caprese pasta salad with balsamic glaze
Elevate your pasta salad game with this flavorful Caprese-inspired recipe. Fresh mozzarella, juicy tomatoes, and basil come together in a harmonious union, topped off with a rich balsamic glaze.
Ingredients:
– 8 oz. pasta of your choice
– 2 cups cherry tomatoes, halved
– 1 cup fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil
– 2 tbsp olive oil
– 1 tsp salt
– 1/4 tsp black pepper
– Balsamic glaze (store-bought or homemade)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, cherry tomatoes, mozzarella cheese, and basil.
3. Drizzle olive oil over the salad and sprinkle salt and pepper to taste.
4. Top with balsamic glaze and toss gently to combine.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: 15-20 minutes
Vietnamese summer rolls with peanut sauce
Cool off with these refreshing summer rolls filled with crunchy vegetables and savory peanut sauce.
Ingredients:
– 1 package of rice paper wrappers (usually found in the Asian food section)
– 1/2 cup mixed vegetables (such as cucumber, carrots, bell peppers, and avocado)
– 1/4 cup cooked shrimp, chopped
– 1/4 cup chopped cilantro
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Peanut Sauce (recipe below)
Peanut Sauce:
– 1/2 cup creamy peanut butter
– 1/4 cup soy sauce
– 2 tablespoons honey
– 2 tablespoons lime juice
– 1 tablespoon chopped cilantro
– 1 minced garlic clove
Instructions:
1. Fill a large bowl with warm water.
2. Place a rice paper wrapper in the water for about 10-15 seconds, until it becomes pliable.
3. Remove the wrapper and place it on a clean surface.
4. Arrange 1/4 cup of mixed vegetables and 1/8 cup of chopped cilantro along the center of the wrapper.
5. Add 1-2 pieces of cooked shrimp on top of the vegetables.
6. Fold the bottom half of the wrapper up over the filling, then fold in the sides and roll up the wrapper to form a neat package.
7. Repeat with remaining ingredients.
8. Serve with Peanut Sauce for dipping.
Cooking Time: None! These summer rolls are ready in minutes.
Chilled cucumber and yogurt soup
Beat the heat with this refreshing soup that’s perfect for a hot summer day. This light and creamy concoction is made with simple ingredients and requires no cooking, making it an ideal choice for a quick and easy meal.
Ingredients:
– 4 large cucumbers, peeled and chopped
– 1 cup plain yogurt
– 1/2 cup cold water
– 1 tablespoon lemon juice
– Salt to taste
– Fresh dill, chopped (optional)
Instructions:
1. In a blender or food processor, combine the chopped cucumbers, yogurt, cold water, and lemon juice.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Season with salt to taste.
4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld together.
5. Serve cold, garnished with chopped fresh dill if desired.
Cooking Time: None! This soup is ready when you are.
Mediterranean tuna salad lettuce wraps
Elevate your lunch game with these fresh and flavorful Mediterranean tuna salad lettuce wraps! This recipe combines the richness of tuna with the brightness of Mediterranean flavors, all wrapped up in a crunchy lettuce leaf.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/4 cup of Kalamata olives, pitted
– 1/4 cup of artichoke hearts, canned or marinated
– 2 tablespoons of freshly squeezed lemon juice
– 1 tablespoon of olive oil
– 2 cloves of garlic, minced
– Salt and pepper to taste
– 4-6 lettuce leaves ( Romaine or Butter lettuce work well)
– Optional: crumbled feta cheese, chopped fresh parsley
Instructions:
1. In a medium-sized bowl, combine tuna, olives, artichoke hearts, lemon juice, olive oil, garlic, salt, and pepper.
2. Mix well until all ingredients are fully incorporated.
3. Spoon the tuna salad onto a lettuce leaf, leaving a small border around the edges.
4. Top with crumbled feta cheese and chopped parsley, if desired.
5. Serve immediately and enjoy!
Cooking Time: 10-15 minutes (prep only)
Asian-inspired slaw with ginger dressing
Elevate your salads with this vibrant slaw featuring a zesty ginger dressing, crunchy vegetables, and the perfect balance of sweet and savory flavors.
Ingredients:
– 2 cups shredded napa cabbage
– 1 cup grated carrots
– 1/2 cup thinly sliced red bell pepper
– 1/4 cup chopped cilantro
– 2 tablespoons freshly grated ginger
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1/4 teaspoon sesame oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cabbage, carrots, bell pepper, and cilantro.
2. In a small bowl, whisk together ginger, soy sauce, rice vinegar, honey, and sesame oil.
3. Pour the dressing over the slaw mixture and toss until well combined.
4. Season with salt and pepper to taste.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This recipe is quick and easy, ready in under 15 minutes.
Tomato and mozzarella panzanella salad
A classic Italian-inspired salad featuring fresh tomatoes, creamy mozzarella, and crunchy bread – perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 4 large ripe tomatoes, diced
– 8 oz fresh mozzarella cheese, sliced
– 1/2 cup stale bread, cut into 1-inch cubes (preferably day-old Italian bread)
– 1/4 cup extra-virgin olive oil
– 2 tablespoons white wine vinegar
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. In a large bowl, combine the diced tomatoes and bread cubes.
2. Drizzle the olive oil over the mixture and toss gently to coat.
3. Add the sliced mozzarella cheese and gently fold into the tomato-bread mixture.
4. Squeeze the white wine vinegar over the salad and sprinkle with salt and pepper to taste.
5. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 10 minutes
Hummus and veggie pita pockets
Satisfy your snack cravings with these tasty and healthy pita pockets filled with creamy hummus, crunchy veggies, and soft pita bread.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 4 pita breads
– Assorted veggies: bell peppers, cucumber, carrots, and spinach
– Optional: paprika or sumac for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
3. Heat olive oil in a small pan over medium heat. Add pita breads and warm for about 5 minutes on each side.
4. Assemble the pita pockets by spreading hummus on each pita, then adding your favorite veggies.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10-12 minutes (includes warming pita breads)
Enjoy your delicious and nutritious snack!
Chilled soba noodle salad with edamame
This refreshing salad is perfect for a light and easy meal or as a side dish for your next gathering. With the nutty flavor of soba noodles, the sweetness of edamame, and the crunch of cucumber, this dish is sure to please.
Ingredients:
– 8 oz soba noodles
– 1 cup edamame, shelled and chopped
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup sliced cucumber
– 1/4 cup chopped green onions
– 2 tbsp soy sauce
– 2 tbsp rice vinegar
– 1 tsp sesame oil
– Salt and pepper to taste
Instructions:
1. Cook soba noodles according to package instructions. Drain and set aside.
2. In a large bowl, combine mixed greens, edamame, cucumber, and green onions.
3. In a small bowl, whisk together soy sauce, rice vinegar, and sesame oil.
4. Pour the dressing over the noodle mixture and toss to coat.
5. Add cooked soba noodles and toss until well combined.
6. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Spinach and strawberry salad with poppyseed dressing
This refreshing salad combines the earthy taste of spinach with the sweetness of strawberries, topped with a tangy poppyseed dressing. Perfect for a light and healthy lunch or dinner.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 pint fresh strawberries, hulled and sliced
– 1/2 cup plain Greek yogurt
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– 1 teaspoon poppy seeds
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach leaves and sliced strawberries.
2. In a small bowl, whisk together Greek yogurt, apple cider vinegar, and honey until smooth.
3. Add the poppy seeds to the dressing and stir well.
4. Pour the dressing over the spinach mixture and toss to coat.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10 minutes
Mexican street corn salad
Get ready to fiesta with this vibrant and flavorful salad that captures the essence of Mexican street corn, also known as elotes. This recipe combines the classic flavors of grilled corn, creamy avocado, tangy lime juice, and spicy chili powder for a deliciously addictive snack or side dish.
Ingredients:
– 4 cups fresh corn kernels (about 2 ears)
– 1 ripe avocado, diced
– 1/4 cup crumbled queso fresco (or feta cheese)
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 teaspoon chili powder
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Grill corn for about 10 minutes, turning occasionally, until lightly charred.
3. In a large bowl, combine grilled corn, diced avocado, crumbled queso fresco, and chopped cilantro.
4. Squeeze lime juice over the mixture and drizzle with olive oil.
5. Sprinkle chili powder to taste and season with salt and pepper as needed.
6. Serve warm or at room temperature.
Cooking Time: 15 minutes
Curried chicken salad with grapes
Elevate your chicken salad game with this unique and flavorful recipe that combines the richness of curry powder with the sweetness of grapes.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup celery, diced
– 1/4 cup red grapes, halved
– 2 tablespoons mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon curry powder
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine chicken, celery, and grapes.
2. In a small bowl, whisk together mayonnaise, Dijon mustard, and curry powder until smooth.
3. Pour the dressing over the chicken mixture and stir until well combined.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Serve chilled or at room temperature, garnished with parsley or cilantro if desired.
Cooking Time: 10-15 minutes (prep time) + chilling time
Antipasto skewers with Italian meats and cheeses
Savor the flavors of Italy with this simple and elegant antipasto skewer recipe, featuring a medley of cured meats and cheeses. Perfect for snacking or as an appetizer.
Ingredients:
• 1 cup mixed Italian meats (e.g., prosciutto, salami, ham)
• 1 cup cubed mozzarella cheese
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil leaves, chopped
• 10-12 bamboo skewers
• Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. Thread a piece of meat, a cherry tomato half, and a mozzarella cube onto each skewer.
3. Repeat the sequence until all ingredients are used up, finishing with a basil leaf on each skewer.
4. Place skewers on a baking sheet lined with parchment paper.
5. Bake for 8-10 minutes or until cheese is melted and slightly golden.
6. Remove from oven and season with salt and pepper to taste.
Cooking Time: 8-10 minutes
Enjoy your delicious Italian Antipasto Skewers!
Cold avocado and lime soup
This creamy soup is a perfect blend of flavors, with the richness of avocado and the brightness of lime. It’s a refreshing twist on traditional soups, perfect for hot summer days.
Ingredients:
– 3 ripe avocados
– 1/2 cup freshly squeezed lime juice
– 1/4 cup plain Greek yogurt
– 1/2 cup chicken or vegetable broth
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Peel and pit the avocados and place them in a blender.
2. Add lime juice, yogurt, broth, and honey to the blender.
3. Blend until smooth and creamy.
4. Taste and adjust seasoning as needed.
5. Chill the soup in the refrigerator for at least 30 minutes before serving.
6. Garnish with cilantro leaves, if desired.
Cooking Time: None! This is a cold soup, so no cooking required.
Thai mango salad with crispy shallots
A sweet and tangy Thai-inspired salad that combines the freshness of mango, the crunch of crispy shallots, and the spicy kick of chilies.
Ingredients:
– 2 ripe mangos, diced
– 1/2 cup red onion, thinly sliced
– 1/4 cup crispy fried shallots (see notes)
– 1/4 cup chopped cilantro
– 2 tablespoons fish sauce
– 1 tablespoon lime juice
– 1 teaspoon grated ginger
– 1-2 Thai bird’s eye chilies, seeded and finely chopped
– Salt, to taste
Instructions:
1. In a large bowl, combine mango, red onion, crispy shallots, and cilantro.
2. In a small bowl, whisk together fish sauce, lime juice, ginger, and chilies.
3. Pour the dressing over the mango mixture and toss to combine.
4. Season with salt to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Notes: To make crispy fried shallots, thinly slice 1/2 cup of shallots and separate into individual rings. Dredge in flour, shaking off excess, then fry in hot oil (350°F) for 2-3 minutes or until golden brown. Drain on paper towels.
White bean and tuna Niçoise salad
This classic Provençal salad combines the creamy richness of cannellini beans with the savory flavor of tuna, all tied together with a tangy vinaigrette. Perfect for a quick lunch or dinner, this recipe is a delightful twist on the traditional Niçoise.
Ingredients:
– 1 (15 oz) can cannellini beans, drained and rinsed
– 1/2 cup cooked tuna steak, flaked
– 1/4 cup chopped red onion
– 1 hard-boiled egg, diced
– 1 tablespoon capers, rinsed and drained
– 2 tablespoons olive oil
– 2 tablespoons white wine vinegar
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large bowl, combine the cannellini beans, tuna, red onion, egg, and capers.
2. In a small bowl, whisk together the olive oil and white wine vinegar.
3. Pour the dressing over the bean mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or thyme, if desired.
Cooking Time: 10 minutes
Watermelon and feta salad with mint
This salad is a perfect blend of sweet and tangy flavors, combining the juiciness of watermelon with the creaminess of feta cheese, all tied together with the freshness of mint.
Ingredients:
– 3 cups diced seedless watermelon
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced watermelon and crumbled feta cheese.
2. Sprinkle the chopped mint leaves over the top of the salad.
3. Squeeze the lime juice over the salad and toss gently to combine.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This salad is best served chilled, so no cooking required.
Smoked salmon and cream cheese pinwheels
A flavorful and elegant appetizer or snack, perfect for any occasion.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 8 oz cream cheese, softened
– 1 tablespoon lemon juice
– 1/2 teaspoon chopped fresh dill
– 12 large flour tortillas
– Salt and pepper to taste
Instructions:
1. In a medium bowl, mix together the smoked salmon, cream cheese, lemon juice, and dill until well combined.
2. Lay a tortilla flat on a work surface. Spread about 2 tablespoons of the salmon-cream cheese mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
3. Roll the tortilla into a tight pinwheel shape, applying gentle pressure to compress the filling as you go.
4. Repeat with the remaining ingredients and tortillas.
5. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: None required – these are a no-bake recipe!
Summary
Beat the heat this summer with these refreshing cold lunch recipes! From classic combinations like Greek quinoa salad and caprese pasta salad to international inspirations such as Vietnamese summer rolls and Thai mango salad, there’s something for everyone. Also featured are unique twists on traditional favorites, including avocado and chickpea wrap and smoked salmon pinwheels. Whether you’re in the mood for something light and healthy or satisfying and flavorful, these recipes will keep your taste buds cool and satisfied all season long.
