From Korean wraps to fried rice: 7 lunchbox recipes that won't get soggy

If you've ever opened your lunchbox and immediately wished you'd ordered food instead, you're not alone. Some meals just don't survive a few hours in a container.

But the right recipes can. Whether you're packing lunch for work, college or school, these ideas are easy to prepare, full of flavour and, most importantly, they won't turn soggy before lunch.

Lemon herb chicken and vegetable rice

This is one of those meals that actually tastes just as good at room temperature. The rice stays fluffy, the vegetables keep their bite, and the lemon adds freshness without making the dish watery.

(Serves: 2)

Ingredients

• 1 cup basmati rice
• 2 boneless chicken breasts, diced
• 1 cup carrots, diced
• 1 cup green beans, chopped
• 2 tablespoons olive oil
• Juice of half a lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Fresh parsley, chopped

Method

Cook the rice according to the packet instructions and allow it to cool slightly.

Heat olive oil in a pan. Cook the chicken until lightly golden and fully cooked. Add the garlic, carrots and beans and cook until the vegetables are just tender.

Mix in the cooked rice, oregano, lemon juice, salt and pepper. Stir everything together and finish with chopped parsley.

Lunchbox tip

Allow the rice to cool before sealing the container. This helps prevent steam from making the rice wet.

Paneer and vegetable wrap

Wraps often become soggy because of sauces. This version keeps things dry while still being full of flavour.

(Serves: 2)

Ingredients

• 2 whole wheat tortillas
• 200g paneer, cut into strips
• 1 capsicum, sliced
• 1 onion, sliced
• 1 teaspoon cumin powder
• Half teaspoon paprika or chilli powder
• 1 tablespoon oil
• Lettuce leaves
• Thick Greek yoghurt or hung curd
• Salt and pepper

Method

Cook the paneer, onion and capsicum in a little oil until lightly browned. Season with cumin, paprika, salt and pepper.

Spread a thin layer of Greek yoghurt on each tortilla. Add lettuce and the cooked filling.

Roll tightly and wrap in baking paper or foil.

Lunchbox tip

Avoid watery vegetables like cucumber inside the wrap. Pack them separately if you want to include them.

Thai peanut noodles

These noodles are meant to be eaten cold or at room temperature, making them an excellent lunchbox option.

(Serves: 2)

Ingredients

• 200 g rice noodles or egg noodles
• 1 small carrot, julienned
• ½ cucumber, julienned
• 2 spring onions, sliced
• 2 tbsp roasted peanuts, chopped
• Fresh coriander, chopped

For the sauce

• 2 tbsp smooth peanut butter
• 1 tbsp light soy sauce
• 1 tbsp lime juice
• 1 tsp honey
• 1 tsp sesame oil
• 1 small garlic clove, grated
• 1 to 2 tbsp warm water

Method

Cook the noodles according to the packet instructions. Drain and rinse under cold water to stop the cooking process.

Whisk together the peanut butter, soy sauce, lime juice, honey, sesame oil, garlic and warm water until smooth.

Add the noodles to a large bowl along with the carrot, cucumber and spring onions. Pour over the sauce and toss well until everything is evenly coated.

Top with chopped peanuts and fresh coriander before serving or packing.

Lunchbox tip

Keep the chopped peanuts separate and sprinkle them over just before eating to keep them crunchy.

Egg fried rice with vegetables

Fried rice is a great way to use leftover rice because cold rice stays separate and does not turn mushy.

(Serves: 2)

Ingredients

• 2 cups cooked rice, chilled
• 2 eggs
• Half a cup carrots, diced
• Half cup capsicum, diced
• 2 spring onions, sliced
• 2 teaspoons sesame oil or vegetable oil
• 1 tablespoon light soy sauce
• White pepper

Method

Scramble the eggs and set aside.

Cook the carrots, capsicum until just tender. Add the chilled rice and stir over high heat.

Mix in the soy sauce, scrambled eggs and spring onions. Season with white pepper.

Lunchbox tip

Use rice that has been cooked earlier and chilled. Freshly cooked hot rice is more likely to become sticky.

Cheese and corn stuffed paratha

This comforting paratha stays soft for hours and pairs well with pickle, yoghurt or mint chutney.

(Makes: 4 parathas)

Ingredients

For the dough

• 2 cups whole wheat flour
• Water, as needed
• 1 tsp oil
• Salt

For the filling

• 1 cup boiled sweet corn
• 1 cup grated mozzarella or cheddar cheese
• 2 tbsp chopped coriander
• ½ tsp chilli flakes
• ½ tsp roasted cumin powder
• Salt and black pepper

Method

Prepare a soft dough using the flour, salt, oil and water. Cover and let it rest for 20 minutes.

Mash the sweet corn lightly and mix it with the cheese, coriander, chilli flakes, cumin, pepper and a little salt.

Divide the dough into equal portions. Roll out one portion slightly, place the filling in the centre and seal the edges. Roll gently into a paratha.

Cook on a hot tawa until golden brown on both sides, brushing lightly with ghee or oil as it cooks.

Lunchbox tip

Allow the paratha to cool for a few minutes before packing to prevent steam from making it soft.

Teriyaki chicken rice

Sweet, savoury and full of flavour, this is a restaurant-style meal that is surprisingly easy to make at home.

(Serves: 2)

Ingredients

• 2 boneless chicken thighs or breasts, cut into bite-sized pieces
• 2 cups cooked jasmine or basmati rice
• 1 cup broccoli florets
• 1 carrot, sliced

For the teriyaki sauce

• 3 tbsp light soy sauce
• 2 tbsp mirin (or 1 tbsp honey mixed with 1 tbsp water if unavailable)
• 1 tbsp brown sugar or honey
• 1 tsp grated ginger
• 2 garlic cloves, minced
• 1 tsp cornflour mixed with 2 tbsp water

Method

Steam the broccoli and carrots until just tender.

In a pan, cook the chicken until lightly browned and fully cooked.

Mix together the soy sauce, mirin, sugar, ginger and garlic. Pour into the pan and simmer for 2 to 3 minutes. Stir in the cornflour slurry and cook until the sauce thickens and coats the chicken.

Serve alongside cooked rice and steamed vegetables.

Lunchbox tip

Pack the chicken beside the rice rather than pouring it over the top. This helps the rice stay fluffy.

Korean gochujang chicken wrap

This spicy wrap is packed with flavour and travels well. Using shredded cabbage instead of lettuce keeps it crisp until lunchtime.

(Serves: 2)

Ingredients

• 2 large whole wheat tortillas
• 250 g boneless chicken breast, sliced
• 1 cup shredded cabbage
• 1 small carrot, grated
• 2 tbsp mayonnaise
• 1 tsp sesame seeds

For the marinade

• 1 tbsp gochujang (Korean chilli paste)
• 1 tbsp light soy sauce
• 1 tsp honey
• 1 tsp sesame oil
• 1 garlic clove, minced
• ½ tsp grated ginger

Method

Mix all the marinade ingredients together and coat the chicken well. Leave it to marinate for at least 20 minutes.

Cook the chicken in a hot pan until fully cooked and slightly caramelised.

Spread a thin layer of mayonnaise over each tortilla. Add the shredded cabbage, grated carrot and cooked chicken. Sprinkle over the sesame seeds.

Roll the tortillas tightly, folding in the sides as you go. Wrap each one in parchment paper or foil before packing.

Lunchbox tip

If you like extra sauce, pack a small container of mayonnaise or spicy yoghurt separately instead of adding more to the wrap. This keeps it fresh and prevents it from becoming soggy.

These recipes are easy enough for busy mornings and versatile enough to keep lunch interesting throughout the week.

Try a few, mix them up and find the ones that become your everyday favourites.