Make the most of what you already have with these pantry lunches! From sandwiches to grain bowls, we've got plenty of meal ideas that don't require an extra trip to the store.
35 Easy Lunches That Make the Most of Pantry Staples
Updated on Feb. 10, 2022
Black Bean & Corn Quinoa
Some vegan quinoa recipes are boring, but this one definitely isn’t. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
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Taco Bowls
Total Time
7 hours 15 min
Servings
10 servings
From the Recipe Creator:
We love this delicious taco-style dish because of its super simple prep. Each serving is so easy to customize to everyone's individual tastes thanks to the toppings. It's become a regular when we're entertaining. —Hope Wasylenki, Gahanna, Ohio
Nutrition Facts:
1 serving: 389 calories, 13g fat (5g saturated fat), 74mg cholesterol, 550mg sodium, 38g carbohydrate (4g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
3/34
Indian Spiced Chickpea Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
4/34
Quinoa Patties
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia
Nutrition Facts:
2 patties: 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
5/34
Chicken, Rice and Beans
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This spicy family favorite calls for just a few basic ingredients, including chicken, black beans and rice, so it’s quick and easy to stir up in your skillet on a weeknight. —Molly Newman, Portland, Oregon
Nutrition Facts:
1 chicken breast half with 3/4 cup bean mixture and 1/2 cup cooked rice: 400 calories, 7g fat (1g saturated fat), 63mg cholesterol, 670mg sodium, 52g carbohydrate (4g sugars, 8g fiber), 32g protein.
6/34
Moroccan Chickpea Stew
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
When I'm invited to a potluck, I easily double or triple this healthy Moroccan chickpea stew to treat the crowd to an exotic dish of enticing, bold flavors. —Heather Demeritte, Scottsdale, Arizona
Nutrition Facts:
1-1/2 cups: 217 calories, 6g fat (1g saturated fat), 0 cholesterol, 455mg sodium, 38g carbohydrate (11g sugars, 9g fiber), 7g protein.
7/34
Chickpea Salad Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This chickpea salad is super flavorful and contains less fat and cholesterol than chicken salad. These make delightful picnic sandwiches. —Deanna McDonald, Muskegon, Michigan
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
8/34
Skillet Nachos
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My mom gave me a fundraiser cookbook, and this is the recipe I’ve used most. My whole family is on board. For toppings, think sour cream, tomatoes, jalapeno and red onion. —Judy Hughes, Waverly, Kansas
Nutrition Facts:
1 serving: 676 calories, 31g fat (10g saturated fat), 63mg cholesterol, 1293mg sodium, 74g carbohydrate (4g sugars, 4g fiber), 25g protein.
9/34
Cauliflower & Tofu Curry
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts:
1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
10/34
How to Make Vegan Sloppy Joes with Lentils
Total Time
1 hour 5 min
Servings
14 servings
From the Recipe Creator:
When I experimented with making more vegetarian-friendly recipes, this was one of my biggest hits—we still eat it weekly! My preschooler will always eat every bite of these tangy lentil joes. —Christina Rock, Covington, Washington
Nutrition Facts:
1 sandwich: 215 calories, 5g fat (1g saturated fat), 0 cholesterol, 438mg sodium, 38g carbohydrate (8g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
11/34
Skillet Mac and Cheese
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This creamy mac and cheese is so simple it’s almost too easy! Kids really go for the rich cheese flavor, but I’ve never met an adult who didn’t love it just as much. —Ann Bowers, Rockport, Texas
Nutrition Facts:
1-1/2 cups: 600 calories, 37g fat (23g saturated fat), 144mg cholesterol, 1185mg sodium, 40g carbohydrate (9g sugars, 1g fiber), 23g protein.
12/34
Sweet Potato & Bean Quesadillas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sweet potatoes and black beans roll up together for a quesadilla that’s easy, fast, fun and delicious. —Brittany Hubbard, St. Paul, Minnesota
Nutrition Facts:
1 quesadilla with 3 tablespoons salsa: 306 calories, 8g fat (3g saturated fat), 15mg cholesterol, 531mg sodium, 46g carbohydrate (9g sugars, 6g fiber), 11g protein.
13/34
Sweet-and-Sour Meatballs
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
A tangy sauce, combine with green pepper and pineapple, tranforms Ruther’s pre-made meatballs into a delightful main dish served over rice. —Ruth Andrewson, Leavenworth, Washington
Nutrition Facts:
5 meatballs: 389 calories, 19g fat (8g saturated fat), 30mg cholesterol, 682mg sodium, 47g carbohydrate (36g sugars, 2g fiber), 11g protein.
14/34
Zucchini & Sausage Stovetop Casserole
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Gather zucchini from your garden or farmers market and start cooking. My family goes wild for this wholesome casserole. You can grate the zucchini if you'd like. —LeAnn Gray, Taylorsville, Utah
Nutrition Facts:
1-1/3 cups: 394 calories, 26g fat (9g saturated fat), 60mg cholesterol, 803mg sodium, 24g carbohydrate (6g sugars, 2g fiber), 16g protein.
15/34
Italian Shredded Pork Stew
Total Time
8 hours 20 min
Servings
9 servings (about 3-1/2 quarts)
From the Recipe Creator:
Need a warm meal for a chilly night? Throw together this slow-cooked stew that’s brightened with fresh sweet potatoes, kale and Italian seasoning. The shredded pork is so tender, you’re going to want to make this dish all season long. —Robin Jungers, Campbellsport, Wisconsin
Nutrition Facts:
1-1/2 cups: 283 calories, 13g fat (5g saturated fat), 78mg cholesterol, 860mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 24g protein.
16/34
Pizza Burgers
Total Time
30 min
Servings
12 servings
From the Recipe Creator:
I'm not sure where I first saw this pizza burger recipe, but I'm glad I did! My family requests this meal often. A dash of oregano livens up canned pizza sauce. —Sharon Schwartz, Burlington, Wisconsin
Nutrition Facts:
1 each: 205 calories, 8g fat (4g saturated fat), 36mg cholesterol, 357mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 16g protein.
17/34
Easy Chili Mac
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This combines chili with one of my favorite pasta dishes. I often serve it for company or potlucks and occasionally add taco seasoning or use beanless chili and add black beans. —Lee Steinmetz, Lansing, Michigan
Nutrition Facts:
1-1/3 cups: 422 calories, 21g fat (9g saturated fat), 89mg cholesterol, 898mg sodium, 27g carbohydrate (6g sugars, 4g fiber), 30g protein.
18/34
Black Bean Chip & Dip Burgers
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
I finally invented a healthy quinoa burger that wasn't dry and crumbly or really boring. These fit the bill—even my grandkids prefer them over hamburgers. They taste like chips and dip in a burger! —KT Rehrig, Allentown, Pennsylvania
Nutrition Facts:
1 burger: 247 calories, 3g fat (1g saturated fat), 0 cholesterol, 700mg sodium, 47g carbohydrate (8g sugars, 7g fiber), 8g protein.
19/34
Artichoke Blue Cheese Fettuccine
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Store-bought Alfredo sauce speeds along this flavorful, meatless entree. I use dry pasta, but you can use refrigerated fettuccine to make this recipe even faster. —Jolanthe Erb, Harrisonburg, Virginia
Nutrition Facts:
1 cup: 499 calories, 14g fat (9g saturated fat), 33mg cholesterol, 770mg sodium, 74g carbohydrate (6g sugars, 4g fiber), 21g protein.
20/34
Tater Tot Casserole
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
I like to make this Tater Tot casserole when time before supper is short. If we have unexpected company, I just double the ingredients and use a 13x9-in. pan. I call it my Please Stay Casserole! —Jean Ferguson, Elverta, California
Nutrition Facts:
1-1/2 cups: 570 calories, 35g fat (12g saturated fat), 87mg cholesterol, 1357mg sodium, 37g carbohydrate (5g sugars, 4g fiber), 26g protein.
21/34
Spinach Tortellini Soup
Total Time
20 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
A simple tomato-enhanced broth is perfect for cheese tortellini and fresh spinach. Increase the garlic and add Italian seasoning to suit your taste. —Debbie Wilson, Burlington, North Carolina
Nutrition Facts:
1-1/3 cups: 164 calories, 5g fat (2g saturated fat), 18mg cholesterol, 799mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 7g protein.
22/34
Pigs in a Poncho
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
For pigs in a blanket Mexican style, we add refried beans and green chiles. Spice it up even more with pepper jack, jalapenos and guacamole. —Jennifer Stowell, Montezuma, Iowa
Nutrition Facts:
1 serving (calculated without sour cream and salsa): 726 calories, 50g fat (14g saturated fat), 50mg cholesterol, 1494mg sodium, 48g carbohydrate (4g sugars, 5g fiber), 21g protein.
23/34
Italian Beef Sandwiches
Total Time
8 hours 10 min
Servings
12 servings
From the Recipe Creator:
With only a few ingredients, this roast beef is a snap to throw together. And after cooking all day, the meat is wonderfully tender. —Lauren Adamson, Layton, Utah
Nutrition Facts:
1 sandwich: 278 calories, 7g fat (2g saturated fat), 67mg cholesterol, 735mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
24/34
Mediterranean Chickpeas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
25/34
Artichoke Caprese Platter
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
I dressed up the classic Italian trio of mozzarella, tomatoes and basil with marinated artichokes. It looks so yummy on a pretty platter set out on a buffet. Using fresh mozzarella is the key to its great taste. —Margaret Wilson, San Bernardino, California
Nutrition Facts:
1/2 cup: 192 calories, 16g fat (7g saturated fat), 30mg cholesterol, 179mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 7g protein.
26/34
Salsa Bean Burgers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I created these based on a turkey burger recipe and wanted to make them even better for you. Use a favorite salsa with just the heat you like to make it your own. —Jenny Leighty, West Salem, Ohio
Nutrition Facts:
1 burger: 299 calories, 6g fat (1g saturated fat), 53mg cholesterol, 696mg sodium, 49g carbohydrate (7g sugars, 8g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
27/34
Sweet Potato Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
28/34
Grilled Greek Pita Pizzas
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This easy flatbread pizza captures classic Mediterranean flavors in every bite. It works equally well as a speedy main dish or an appetizer. —Kristen Heigl, Staten Island, New York
Nutrition Facts:
1 pizza: 585 calories, 34g fat (8g saturated fat), 15mg cholesterol, 1336mg sodium, 50g carbohydrate (7g sugars, 6g fiber), 15g protein.
29/34
All-Day Red Beans & Rice
Total Time
9 hours 10 min
Servings
6 servings
From the Recipe Creator:
My family loves New Orleans-style cooking, so I make this dish often. I appreciate how simple it is, and the smoky ham flavor is scrumptious. —Celinda Dahlgren, Napa, California
Nutrition Facts:
2/3 cup bean mixture with 2/3 cup rice: 297 calories, 7g fat (3g saturated fat), 33mg cholesterol, 441mg sodium, 50g carbohydrate (3g sugars, 12g fiber), 17g protein
30/34
Fold-Over Tortilla Bake
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Here’s something a little different to shake up taco night. But don’t reserve this zippy dish for a weeknight—it’s perfect for potlucks and serving company, too. Something a little different from the usual tacos. It’s special enough for potlucks or dinner guests. —Deborah Smith, DeWitt, Nebraska
Nutrition Facts:
2 tortillas: 473 calories, 25g fat (10g saturated fat), 69mg cholesterol, 1138mg sodium, 38g carbohydrate (7g sugars, 2g fiber), 27g protein.
31/34
Chicken with Mandarin Salsa
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
When I have some leftover veggies, I dress the salsa up a little with some diced green onions and bell peppers. If you like a spicier sauce, add cayenne pepper to the skillet. —Aysha Shurman, Ammon, Idaho
Nutrition Facts:
2/3 cup chicken mixture with 2/3 cup cooked rice: 453 calories, 18g fat (2g saturated fat), 63mg cholesterol, 362mg sodium, 46g carbohydrate (14g sugars, 5g fiber), 28g protein.
32/34
Cool Beans Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
33/34
Pressure-Cooker White Bean Chicken Chili
Total Time
45 min
Servings
6 servings (1-1/2 qt.)
From the Recipe Creator:
My sister shared this chili recipe with me. The jalapeno adds just enough heat to notice but not too much for my children. —Kristine Bowles, Albuquerque, New Mexico
Nutrition Facts:
1 cup: 343 calories, 16g fat (6g saturated fat), 61mg cholesterol, 897mg sodium, 24g carbohydrate (1g sugars, 6g fiber), 24g protein.
34/34
Hot Roast Beef Sandwich
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Just like Mom or Grandma used to make—but so much quicker! Store-bought mashed potatoes and gravy and deli roast beef help you turn out this heartwarming combination before you can say, “Order up!” —Ruth Ann Bott, Lake Wales, Florida
Nutrition Facts:
3/4 cup meat mixture with 1/2 cup potatoes and 1 slice bread: 347 calories, 7g fat (1g saturated fat), 75mg cholesterol, 2051mg sodium, 38g carbohydrate (1g sugars, 3g fiber), 30g protein.
