10 Fast Low Cholesterol Cold Lunch Ideas

Grilled Chicken and Quinoa Salad

This refreshing salad combines lean grilled chicken with nutrient-packed quinoa for a satisfying low-cholesterol meal.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh parsley

Cooking method:

1. Rinse the quinoa under cold water. In a pot, bring the quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
2. While quinoa is cooking, preheat the grill to medium-high heat. Rub chicken breasts with olive oil, salt, and pepper.
3. Grill the chicken for 6-7 minutes on each side, until cooked through. Remove from the grill and let rest.
4. Fluff the cooked quinoa with a fork and transfer to a large bowl. Add cherry tomatoes, cucumber, feta, lemon juice, and parsley.
5. Slice the grilled chicken and place on top of the quinoa salad. Serve chilled or at room temperature.

Avocado and Tuna Lettuce Wraps

These lettuce wraps are a light and delicious way to enjoy the healthy fats of avocado and the protein of tuna.

Ingredients:

• 1 ripe avocado, mashed
• 1 can (5 oz) tuna, drained
• 1 tablespoon plain Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 8 large lettuce leaves
• 1/4 cup red onion, diced
• 2 tablespoons chopped fresh dill

Cooking method:

1. In a bowl, combine mashed avocado, tuna, yogurt, lemon juice, salt, and pepper. Mix until well combined.
2. Lay out lettuce leaves and evenly distribute the tuna mix among them.
3. Top with diced red onion and a sprinkle of fresh dill.
4. Roll up the lettuce leaves and enjoy these wraps chilled.

Zucchini Noodles with Pesto and Cherry Tomatoes

Enjoy a carb-free pasta alternative with this zucchini noodle dish that's perfect for a light lunch.

Ingredients:

• 2 medium zucchinis, spiralized
• 1/2 cup cherry tomatoes, halved
• 1/4 cup basil pesto
• 2 tablespoons pine nuts
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Heat olive oil in a pan over medium heat. Add spiralized zucchini and sauté for 2-3 minutes until just tender.
2. Remove from heat and toss with basil pesto until well coated.
3. Add cherry tomatoes and pine nuts to the zucchini noodles.
4. Season with salt and pepper to taste before serving.

Chickpea and Cucumber Salad

This vibrant chickpea salad is rich in fiber and protein, making it a perfect heart-healthy option.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 cup red onion, diced
• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste
• 1 tablespoon chopped fresh cilantro

Cooking method:

1. In a large bowl, combine chickpeas, cucumber, red bell pepper, and red onion.
2. Drizzle with olive oil and red wine vinegar. Season with salt and pepper.
3. Toss to combine, then garnish with fresh cilantro. Serve chilled for best flavor.

Smoked Salmon and Asparagus Roll-ups

These simple roll-ups bring together the delicate flavors of smoked salmon and crisp asparagus for a gourmet lunch option.

Ingredients:

• 4 oz smoked salmon
• 8 asparagus spears, blanched
• 4 whole wheat tortillas
• 2 tablespoons low-fat cream cheese
• 1 teaspoon lemon zest
• Fresh dill for garnish

Cooking method:

1. Spread cream cheese evenly over each tortilla and sprinkle with lemon zest.
2. Place smoked salmon and two asparagus spears on each tortilla.
3. Roll tightly and slice into bite-sized pieces. Garnish with fresh dill and serve.

Caprese Stuffed Avocados

This twist on the classic Caprese salad turns ripe avocados into the perfect vessel for fresh ingredients.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 cup cherry tomatoes, halved
• 1/4 cup mozzarella balls, halved
• 1 tablespoon balsamic glaze
• Salt and pepper to taste
• Fresh basil leaves for garnish

Cooking method:

1. Scoop out a small portion of avocado to create more space for filling.
2. In a bowl, combine cherry tomatoes, mozzarella, balsamic glaze, salt, and pepper.
3. Fill each avocado half with the tomato mixture and garnish with fresh basil.

Turkey and Hummus Wrap

Wrap up a quick and satisfying lunch with lean turkey slices and creamy hummus.

Ingredients:

• 4 whole grain wraps
• 8 slices lean turkey breast
• 1/2 cup hummus
• 1/2 cup shredded carrots
• 1/2 cup baby spinach leaves
• 1/4 cup sliced red bell pepper

Cooking method:

1. Spread hummus evenly over each wrap.
2. Layer turkey slices, shredded carrots, spinach, and bell pepper onto each wrap.
3. Roll tightly and slice in half. Serve cold or at room temperature.

Lentil and Veggie Stir-fry

Packed with plant-based protein, this lentil stir-fry is both nutritious and quick to prepare.

Ingredients:

• 1 cup cooked lentils
• 1 tablespoon olive oil
• 1 cup mixed vegetables (e.g., bell peppers, broccoli, snap peas)
• 2 tablespoons soy sauce
• 1 teaspoon sesame seeds
• 2 green onions, sliced

Cooking method:

1. Heat olive oil in a pan over medium-high heat. Add mixed vegetables and stir-fry until tender.
2. Add cooked lentils and soy sauce, stirring to combine.
3. Sprinkle with sesame seeds and green onions before serving.

Quinoa and Black Bean Stuffed Peppers

These stuffed peppers are a colorful and fiber-rich lunch option that's as nutritious as it is delicious.

Ingredients:

• 4 large bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/4 cup salsa
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine quinoa, black beans, corn, salsa, cumin, salt, and pepper.
3. Fill each pepper half with the quinoa mixture and place in a baking dish.
4. Bake for 20-25 minutes, or until peppers are tender.

Egg Salad with Greek Yogurt

Swap out mayo for Greek yogurt in this light and creamy egg salad.

Ingredients:

• 6 hard-boiled eggs, chopped
• 1/4 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped chives
• Salt and pepper to taste
• Whole grain bread or crispbreads for serving

Cooking method:

1. In a bowl, combine chopped eggs, Greek yogurt, Dijon mustard, and chives.
2. Season with salt and pepper to taste.
3. Serve over whole grain bread or crispbreads for a heart-healthy lunch.