14 dairy-free lunch recipes to help reduce inflammation


These healthy lunch recipes are tasty ways to escape the midday crunch. Made with anti-inflammatory ingredients like lean proteins, fruits, and veggies, these lunches are curated to help reduce bothersome symptoms of inflammation like forgetfulness, skin irritation, and joint pain. Plus, these recipes meet our dairy-free nutritional benchmarks, so they’re suitable for those on a dairy-free diet. Recipes like our Vegan Superfood Cereal Bowls and our Salmon Rice Bowl are nutritious and energizing additions to your lunch menu.

Rice bowl with sweet potatoes and cauliflower


In this riff on a healthy cereal bowl recipe, we use cauliflower rice instead of another whole grain like brown rice to cut down on carbs and load up on veggie portions. A simple citrus drizzle, inspired by Cuban mojo sauce, tops off these vegan rice bowls, perfect for lunch or dinner.

Mason Jar Power Salad with chickpeas and tuna

This energy salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it sit in the jar, softens it enough that you don’t need to massage or cook it to tenderize it.


Vegan superfood cereal bowls

This nutrient-packed cereal bowl recipe comes together in 15 minutes with the help of a few convenience food shortcuts like pre-washed kale, microwaveable quinoa, and pre-cooked beets. Prepare them ahead of time to keep them on hand for easy-to-prep lunches or dinners on busy nights.

Chicken, Arugula and Pumpkin Salad with Brussel Sprouts


Hot roasted greens wilt arugula slightly in this healthy dinner salad recipe. Keep prep time minimal with leftover chicken, pre-cut squash, and chopped Brussels sprouts.

Salmon Rice Bowl

Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl is perfect for a tasty lunch or dinner. With wholesome ingredients like instant brown rice, salmon and vegetables, you’ll have a flavorful meal in just 25 minutes.


White Bean Avocado Toast

Mashed avocado and white beans make for a high-fiber, creamy dressing that’s the perfect partner to a slice of crusty toast. Try it for a quick breakfast or snack.


Spinach and strawberry salad

Carolyn Hodges, MS, RDN

One of our most popular salad recipes, Spinach and Strawberry Salad with Feta and Walnuts, gets a makeover in these simple yet totally satisfying spinach salad bowls. They require minimal preparation and can be customized to your tastes. Swap roasted salmon for chicken thighs and almonds or pecans for walnuts, and use any fresh berry that looks good at your market.

Avocado Egg Salad Sandwiches

Lighten up the classic egg salad by substituting the mayonnaise for creamy avocado. Toss it between whole grain toast and you’ve got an easy, packable lunch ready for work or school.

Poke Bowl with salmon and avocado

Poke (pronounced poh-kay), the bite-sized marinated fish salad famous in Hawaii, is so popular that it’s sold by the chili in supermarkets. Now it has crossed the Pacific to become the dish of the day, served in restaurants from Los Angeles to New York. But it’s easy to make at home with this quick recipe. Sriracha and Chinese-style mustard add a touch of heat to the classic dressing of soy sauce and sesame oil. Serving it over a brown rice salad makes it a meal.

Bowls of chopped veggie cereal with turmeric dressing

In about 10 minutes, you can whip up weekday lunches using 4 simple ingredients from your local specialty food store. To keep preparation to a minimum, we’re using pre-chopped fresh veggie mix and frozen quinoa (which heats up in the microwave in less than 5 minutes). These crunchy chopped salad bowls are high in fiber but low in calories, making them perfect for those on a low-calorie diet.

White Bean and Vegetable Salad

This meatless main course salad combines creamy and satisfying white beans and avocado. Try mixing it with different seasonal vegetables.

Sweet potato, cabbage and chicken salad with peanut dressing

These hearty coleslaw hold up well for 4 days, making them perfect for meal prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap roasted tofu for chicken breast (see Related Recipes).

Brussel Sprout Salad With Crispy Chickpeas

This healthy, high-fiber salad prepares in just 10 minutes. Serve it right away or pack it in individual portions for four super satisfying fiber-packed lunches for the week ahead. To reduce prep time, we use freshly chopped Brussels sprouts and store-bought roasted chickpeas. Look for roasted chickpea snacks with healthy snacks or nuts at your local grocery store.

Green salad with edamame and beets

Katie Webster

This large salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and edamame (green soybean) plant protein. If you’re not a fan of cilantro, add some chopped fresh basil or dill.

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