Fall Adult Lunchables: Easy, High-Protein Lunch Ideas
If you’ve been around The Functional Kitchen for a while, you know we are huge fans of the Adult Lunchable.
And if this is your first time hearing about it, here’s what we mean.
An Adult Lunchable is essentially a build-your-own meal made with simple, snackable foods. Instead of prepping an entirely separate lunch recipe, you combine a few foods you already have on hand to create a balanced meal.
Our basic formula is:
Protein + Produce + Fiber-Rich Carb + Healthy Fat
The goal is to build a lunch that is just as easy as grabbing a handful of snacks, but has enough protein and fiber to actually keep you satisfied.
We typically aim for around 25–30 grams of protein and at least 8 grams of fiber at lunch.
And with fall officially here, we thought it was time to give one of our favorite easy lunches a seasonal upgrade.
Think crisp apples and pears, pumpkin seeds, pumpkin hummus, cinnamon, roasted vegetables, and all of those cozy fall flavors.
Here are a few combinations to try.
1. Pumpkin Hummus + Turkey Lunchable
Pumpkin hummus is an easy way to bring some fall flavor into a savory lunch.
3 ounces sliced turkey
1/4 cup pumpkin hummus
1 ounce whole grain crackers
1 cup carrots and mini peppers
1 tablespoon pumpkin seeds
1 small apple
Approximately 450–475 calories | 28–30 g protein | 10+ g fiber
To make an easy pumpkin hummus, stir a few spoonfuls of plain pumpkin puree into your favorite hummus. Add smoked paprika, garlic, or a little cinnamon for extra fall flavor.
2. Apple + Peanut Butter Greek Yogurt Lunchable
This one feels a little like an after-school snack, but with enough protein and fiber to make it a balanced lunch.
1 cup plain nonfat Greek yogurt
1 tablespoon peanut butter
1 medium apple, sliced
1 tablespoon chia seeds
Cinnamon
Mix the Greek yogurt, peanut butter, chia seeds, and cinnamon together to create a dip for your apples.
Approximately 400 calories | 28–30 g protein | 9–10 g fiber
3. Turkey + Cranberry Harvest Lunchable
All the Thanksgiving flavors without actually making Thanksgiving dinner.
3 ounces sliced turkey
1 ounce cheddar cheese
1/2 ounce whole grain crackers
1 small pear
1 cup raw vegetables
1 tablespoon dried cranberries
1 tablespoon pumpkin seeds
Add a little cranberry mustard for dipping if you want even more fall flavor.
Approximately 450 calories | 30 g protein | 9–10 g fiber
4. Fall Chicken Lunchable
Leftover roasted vegetables make this one especially easy to throw together.
3 ounces rotisserie chicken breast
1/2 cup roasted Brussels sprouts
1/2 cup roasted butternut squash
1 small apple
1 tablespoon pumpkin seeds
2 tablespoons hummus
Approximately 425–450 calories | 30+ g protein | 10+ g fiber
This is also a great reminder that Adult Lunchables don’t have to be made entirely with cold foods. Leftover roasted vegetables are an easy way to add variety.
5. Apple Cheddar Crunch Lunchable
Sweet, salty, crunchy, and incredibly easy.
3 ounces sliced turkey
1 ounce sharp cheddar
1 small apple
1/2 ounce whole grain crackers
1 cup baby carrots
1 tablespoon pumpkin seeds
Mustard for dipping
Approximately 425–450 calories | 30+ g protein | 9–10 g fiber
6. Pumpkin Pie Yogurt Lunchable
Put that open can of pumpkin puree to work with this fall-inspired option.
1 cup plain nonfat Greek yogurt
1/3 cup pumpkin puree
1 tablespoon chia seeds
1 tablespoon peanut butter
1 small apple, sliced
Cinnamon or pumpkin pie spice
Mix the yogurt, pumpkin, peanut butter, chia seeds, and spices together and use it as a dip for the apples.
Approximately 400 calories | 28–30 g protein | 11–12 g fiber
Add a teaspoon of maple syrup or honey if you prefer it a little sweeter.
Make It Easy on Yourself
The beauty of the Adult Lunchable is that you don’t have to meal prep five identical lunches every Sunday.
Instead, think about prepping ingredients rather than meals.
Wash your produce. Roast a tray of fall vegetables. Portion out nuts and pumpkin seeds. Make a batch of peanut butter Greek yogurt dip or pumpkin hummus. Keep a few easy proteins like rotisserie chicken, turkey, Greek yogurt, cottage cheese, or hard-boiled eggs in the refrigerator.
Then, when lunchtime rolls around, use the formula:
Protein + Produce + Fiber-Rich Carb + Healthy Fat
Aim for 25–30 grams of protein and at least 8 grams of fiber, add whatever fall flavors sound good that day, and move on with your afternoon.
Because a balanced lunch doesn’t have to mean another recipe to make.
Sometimes it’s turkey, crackers, pumpkin hummus, an apple, and a handful of pumpkin seeds tossed onto a plate.
And around here, we are more than happy to call that lunch.
Healthy eating really can be this simple.
Need help finding easy meals that work for your goals, preferences, and schedule?
Check out our 1:1 nutrition coaching to get personalized nutrition guidance that actually fits your life.