20 Nordic Diet Lunch Recipes

The Nordic diet is renowned for its emphasis on fresh, seasonal, and locally sourced ingredients. It champions whole grains, root vegetables, legumes, and high-quality proteins like fish and lean meats [1]. Lunch in the Nordic region is often a balanced and satisfying meal, ranging from hearty soups and grain salads to the iconic open-faced sandwiches known as smørrebrød.

This article presents 20 authentic and inspired Nordic diet lunch recipes. Each recipe includes a full list of ingredients and step-by-step instructions to help you enjoy the wholesome and comforting flavors of Scandinavia in the middle of your day.

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1. Classic Skagenröra (Swedish Shrimp Salad)

Skagenröra is a beloved Swedish classic. This creamy shrimp salad is typically served on toast or baked potatoes and is flavored with dill and lemon [2].

Ingredients:

• 500g (1 lb) cooked, peeled small shrimp
• 1/2 cup mayonnaise
• 1/2 cup crème fraîche or sour cream
• 1/4 cup finely chopped red onion or shallot
• 3 tablespoons fresh dill, finely chopped
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• Salt and white pepper to taste
• Slices of toasted rye bread or sourdough (for serving)

Instructions:

1. If the shrimp are large, roughly chop them into smaller, bite-sized pieces. Ensure they are well-drained and patted dry.
2. In a medium mixing bowl, whisk together the mayonnaise, crème fraîche, chopped red onion, fresh dill, lemon juice, and Dijon mustard.
3. Gently fold the shrimp into the creamy mixture until evenly coated.
4. Season the salad with salt and white pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
6. Serve generously scooped onto toasted rye bread or sourdough.

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2. Gule Ærter (Danish Split Pea Soup)

A traditional, hearty Danish soup made from yellow split peas and root vegetables, perfect for a warming lunch [3].

Ingredients:

• 2 cups yellow split peas
• 2 liters (8 cups) vegetable or pork stock
• 2 carrots, peeled and chopped
• 2 stalks celery, chopped
• 1 large leek, cleaned and sliced
• 1 medium yellow onion, chopped
• 1 teaspoon dried thyme
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Rinse the yellow split peas thoroughly under cold water. (Optional: soak them overnight to reduce cooking time).
2. In a large pot or Dutch oven, combine the split peas and the stock. Bring to a boil over medium-high heat.
3. Skim off any foam that rises to the surface. Reduce the heat to low, cover, and simmer for about 45 minutes.
4. Add the chopped carrots, celery, leek, onion, and dried thyme to the pot.
5. Continue to simmer for another 30-45 minutes, or until the peas have broken down and the vegetables are very tender.
6. Season with salt and black pepper to taste.
7. Serve hot, garnished with fresh parsley, alongside a slice of crusty bread.

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3. Smørrebrød with Roast Beef and Remoulade

A classic Danish open-faced sandwich that combines savory roast beef with tangy remoulade and crispy shallots [4].

Ingredients:

• 2 slices of dense Danish rye bread (rugbrød), buttered
• 4-6 thin slices of cold roast beef
• 2 tablespoons Danish remoulade (or a mix of mayo, chopped pickles, and curry powder)
• 2 tablespoons crispy fried shallots or onions
• Fresh chives, chopped
• Cucumber slices (optional)

Instructions:

1. Lay the buttered slices of rye bread flat on a plate.
2. Arrange the slices of cold roast beef evenly over the bread, folding them slightly for texture.
3. Spoon a generous dollop of remoulade onto the center of the roast beef on each sandwich.
4. Sprinkle the crispy fried shallots over the remoulade.
5. Garnish with freshly chopped chives and serve with cucumber slices on the side.

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4. Springtime Barley Salad with Asparagus

Barley is a staple grain in the Nordic diet. This vibrant salad pairs it with fresh spring vegetables for a light yet filling lunch [5].

Ingredients:

• 1 cup pearl barley
• 3 cups water or vegetable broth
• 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces
• 1 red bell pepper, diced
• 2 cups fresh baby spinach
• 3 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a medium saucepan, bring the water or broth to a boil. Add the pearl barley, reduce heat to low, cover, and simmer for 30-40 minutes until tender. Drain any excess liquid and let it cool.
2. While the barley cooks, blanch the asparagus pieces in boiling water for 2-3 minutes until bright green and crisp-tender. Transfer immediately to an ice bath to stop the cooking, then drain.
3. In a large bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper to create the dressing.
4. Add the cooled barley, blanched asparagus, diced red pepper, and fresh spinach to the bowl with the dressing.
5. Toss everything gently to combine and coat with the dressing. Serve at room temperature or chilled.

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5. Gravlax (Nordic Cured Salmon) on Crispbread

Making your own gravlax is surprisingly easy and provides a luxurious topping for a quick crispbread lunch [6].

Ingredients:

• 500g (1 lb) fresh, high-quality salmon fillet (skin on)
• 1/4 cup coarse sea salt
• 1/4 cup granulated sugar
• 1 teaspoon crushed white peppercorns
• 1 large bunch of fresh dill, roughly chopped
• Rye crispbread (Knäckebrød) and mustard-dill sauce (for serving)

Instructions:

1. Check the salmon fillet for pin bones and remove them. Pat the fish dry with paper towels.
2. In a small bowl, mix the coarse sea salt, sugar, and crushed white peppercorns.
3. Lay out a large piece of plastic wrap. Place half of the chopped dill in the center.
4. Rub the salt and sugar mixture evenly over the flesh side of the salmon.
5. Place the salmon, skin-side down, onto the dill on the plastic wrap. Top the flesh with the remaining chopped dill.
6. Wrap the salmon tightly in the plastic wrap. Place it in a shallow dish, put a smaller dish on top, and weigh it down with a couple of heavy cans or a brick.
7. Refrigerate for 48 to 72 hours, turning the fish over once a day.
8. To serve, unwrap the salmon, scrape off the dill and cure mixture, and slice very thinly on a bias, leaving the skin behind. Serve on crispbread with mustard-dill sauce.

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6. Swedish “Ärtsoppa” (Yellow Pea Soup)

Traditionally eaten on Thursdays in Sweden, this simple, thick soup is incredibly comforting and nutritious [7].

Ingredients:

• 2 cups dried yellow whole or split peas
• 2 liters (8 cups) water
• 1 large yellow onion, finely chopped
• 1 teaspoon dried marjoram or thyme
• 1 vegetable bouillon cube
• Salt and white pepper to taste
• Spicy brown mustard (for serving)

Instructions:

1. If using whole yellow peas, soak them in plenty of water overnight. Drain and rinse before using. (Split peas do not require soaking).
2. In a large pot, combine the peas and the 2 liters of water. Bring to a boil and skim off any foam.
3. Add the chopped onion, dried marjoram (or thyme), and the bouillon cube.
4. Reduce the heat to low, cover, and simmer gently for 1 to 1.5 hours, stirring occasionally, until the peas are very soft and the soup has thickened.
5. Season with salt and white pepper to taste.
6. Serve hot in bowls, with a dollop of spicy brown mustard stirred in according to personal preference.

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7. Smørrebrød with Pickled Herring and Egg

Pickled herring is a cornerstone of Nordic cuisine, rich in healthy fats and bold flavor.

Ingredients:

• 2 slices of dark rye bread, buttered
• 4-6 pieces of pickled herring (plain or in mustard sauce)
• 1 hard-boiled egg, sliced
• 1/4 red onion, very thinly sliced
• Fresh dill sprigs
• 1 radish, thinly sliced

Instructions:

1. Place the buttered rye bread on a serving plate.
2. Arrange the slices of hard-boiled egg evenly across the bread.
3. Top the egg slices with the pieces of pickled herring.
4. Scatter the thinly sliced red onion and radish over the herring.
5. Garnish generously with fresh dill sprigs and serve immediately.

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8. Nordic Lentil and Root Vegetable Soup

A hearty, plant-based soup that utilizes the abundance of root vegetables found in Scandinavian cooking [8].

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 1 parsnip, peeled and diced
• 1 small rutabaga (swede), peeled and diced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent (about 5 minutes).
2. Add the diced carrots, parsnip, and rutabaga to the pot. Cook for another 5 minutes, stirring occasionally.
3. Stir in the rinsed lentils, vegetable broth, and dried thyme.
4. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils and root vegetables are tender.
5. Season with salt and pepper to taste. Serve hot with a slice of whole-grain bread.

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9. Creamy Mushroom Toast (Svampmacka)

A quick and deeply savory lunch, popular in Sweden, especially during the autumn mushroom foraging season.

Ingredients:

• 250g (1/2 lb) mixed mushrooms (such as chanterelles, cremini, or button), sliced
• 2 tablespoons butter
• 1 shallot, finely minced
• 1/4 cup heavy cream or crème fraîche
• 1 tablespoon fresh parsley, chopped
• Salt and black pepper to taste
• 2 thick slices of sourdough or rye bread, toasted

Instructions:

1. Melt the butter in a skillet over medium-high heat.
2. Add the minced shallot and sauté for 1 minute until fragrant.
3. Add the sliced mushrooms to the skillet. Cook, stirring occasionally, until they release their moisture and become golden brown (about 7-10 minutes).
4. Reduce the heat to medium-low and stir in the heavy cream or crème fraîche. Let it simmer for 2-3 minutes until the sauce thickens and coats the mushrooms.
5. Stir in the chopped parsley and season with salt and pepper.
6. Spoon the creamy mushroom mixture generously over the toasted bread slices and serve immediately.

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10. Smoked Mackerel and Potato Salad

A mayonnaise-free potato salad that relies on a sharp vinaigrette to cut through the richness of smoked mackerel.

Ingredients:

• 500g (1 lb) baby potatoes, scrubbed
• 150g smoked mackerel fillets, skin removed and flaked
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon whole grain mustard
• 2 tablespoons capers, drained
• Fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Boil the baby potatoes in salted water until tender (about 15 minutes). Drain and let them cool slightly, then cut them in half.
2. In a large bowl, whisk together the olive oil, apple cider vinegar, whole grain mustard, salt, and pepper to make the dressing.
3. Add the warm halved potatoes to the dressing and toss to coat.
4. Gently fold in the flaked smoked mackerel, capers, and chopped fresh dill.
5. Serve warm or at room temperature.

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11. Danish Chicken Salad (Hønsesalat) on Rye

A creamy, savory chicken salad that is a staple topping for Danish smørrebrød.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced
• 1/3 cup mayonnaise
• 1/3 cup crème fraîche or sour cream
• 1/2 cup white mushrooms, sautéed and cooled
• 1/4 cup asparagus tips, blanched and cooled
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 2 slices of rye bread
• Crispy bacon bits (for garnish)

Instructions:

1. In a mixing bowl, combine the mayonnaise, crème fraîche, and Dijon mustard.
2. Fold in the cooked chicken, sautéed mushrooms, and blanched asparagus tips.
3. Season the mixture with salt and pepper to taste.
4. Spread the chicken salad thickly onto the slices of rye bread.
5. Top with crispy bacon bits and serve.

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12. Golden Beet and Apple Soup

A vibrant, slightly sweet, and earthy soup that showcases the flavors of the Nordic autumn.

Ingredients:

• 3 medium golden beets, peeled and diced
• 2 tart apples (like Granny Smith), peeled, cored, and diced
• 1 yellow onion, chopped
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1/2 teaspoon ground ginger
• Salt and pepper to taste
• A dollop of skyr or yogurt (for serving)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft.
2. Add the diced golden beets and apples to the pot, cooking for 5 minutes.
3. Stir in the ground ginger and vegetable broth. Bring to a boil.
4. Reduce the heat, cover, and simmer for 30-40 minutes until the beets are very tender.
5. Use an immersion blender (or transfer to a standing blender in batches) to puree the soup until smooth.
6. Season with salt and pepper. Serve hot with a dollop of skyr or yogurt swirled into each bowl.

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13. Smørrebrød with Potato and Chives

A simple, vegetarian open-faced sandwich that elevates the humble potato into a delicious lunch.

Ingredients:

• 2 slices of rye bread, buttered
• 2-3 boiled cold potatoes, sliced into rounds
• 2 tablespoons mayonnaise
• 1/4 red onion, finely chopped
• Fresh chives, chopped
• Sea salt and freshly ground black pepper

Instructions:

1. Lay the buttered rye bread on a plate.
2. Arrange the cold potato slices in an overlapping pattern on the bread.
3. Drizzle or pipe the mayonnaise over the potatoes.
4. Sprinkle the finely chopped red onion and fresh chives over the top.
5. Finish with a generous pinch of flaky sea salt and black pepper.

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14. Nordic Cabbage and Apple Salad

A crunchy, refreshing raw salad that pairs wonderfully with cured meats or stands alone as a light lunch.

Ingredients:

• 1/2 small head of white or red cabbage, very thinly sliced or shredded
• 1 large crisp apple, julienned or grated
• 1/4 cup fresh parsley, chopped
• 2 tablespoons apple cider vinegar
• 2 tablespoons canola or rapeseed oil
• 1 teaspoon honey
• 1/2 teaspoon caraway seeds (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded cabbage, julienned apple, and chopped parsley.
2. In a small jar or bowl, whisk together the apple cider vinegar, oil, honey, caraway seeds, salt, and pepper.
3. Pour the dressing over the cabbage and apple mixture.
4. Toss thoroughly to combine. Let the salad sit for 10-15 minutes before serving to allow the cabbage to soften slightly.

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15. Swedish Cheese Pie (Västerbottenpaj)

A rich, savory tart made with Västerbotten cheese, a sharp and crumbly Swedish cheese. It is excellent served with a side salad.

Ingredients for the Crust:

• 1 1/4 cups all-purpose flour
• 1/2 cup (1 stick) cold butter, cubed
• 2-3 tablespoons ice water

Ingredients for the Filling:

• 3 large eggs
• 1 cup heavy cream
• 2 cups grated Västerbotten cheese (or substitute with a mix of sharp Cheddar and Parmesan)
• Salt and white pepper to taste

Instructions:

1. Preheat the oven to 200°C (400°F).
2. To make the crust, cut the cold butter into the flour until it resembles coarse crumbs. Add ice water one tablespoon at a time until the dough comes together.
3. Press the dough evenly into the bottom and up the sides of a 9-inch tart pan. Prick the bottom with a fork and pre-bake for 10 minutes.
4. In a bowl, whisk together the eggs, heavy cream, salt, and white pepper.
5. Spread the grated cheese evenly over the pre-baked crust.
6. Pour the egg and cream mixture over the cheese.
7. Bake for 25-30 minutes until the filling is set and golden brown on top. Let it cool slightly before slicing.

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16. Rye Flatbread with Smoked Salmon and Skyr

A quick, wrap-style lunch using soft rye flatbreads (or tunnbröd) filled with classic Nordic ingredients.

Ingredients:

• 2 soft rye flatbreads or whole wheat wraps
• 4 tablespoons plain skyr or thick Greek yogurt
• 100g smoked salmon slices
• 1/2 cucumber, cut into thin strips
• Fresh dill
• A squeeze of lemon juice

Instructions:

1. Lay the flatbreads out on a clean surface.
2. Spread 2 tablespoons of skyr evenly over each flatbread.
3. Layer the smoked salmon slices over the skyr.
4. Arrange the cucumber strips and fresh dill on top of the salmon.
5. Add a light squeeze of lemon juice.
6. Roll the flatbreads up tightly, cut in half diagonally, and serve.

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17. Creamy Asparagus and Leek Soup

A delicate, vibrant green soup that celebrates the arrival of spring produce in the Nordic region.

Ingredients:

• 1 bunch of asparagus, tough ends removed, chopped
• 1 large leek (white and light green parts only), sliced and washed
• 1 medium potato, peeled and diced
• 1 tablespoon butter
• 4 cups vegetable broth
• 1/4 cup heavy cream
• Salt and white pepper to taste

Instructions:

1. Melt the butter in a pot over medium heat. Add the sliced leek and sauté until soft, about 5 minutes.
2. Add the diced potato, chopped asparagus (reserve a few tips for garnish), and vegetable broth.
3. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the vegetables are very tender.
4. Puree the soup using an immersion blender until completely smooth.
5. Stir in the heavy cream and season with salt and white pepper.
6. Gently heat through (do not boil). Garnish with the reserved asparagus tips and serve.

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18. Smørrebrød with Liver Pâté (Leverpostej)

Leverpostej is a deeply savory pork liver pâté that is a beloved everyday lunch item in Denmark.

Ingredients:

• 2 slices of dark rye bread
• 4 tablespoons Danish liver pâté (Leverpostej)
• 2 slices of crispy bacon
• Sautéed mushrooms
• Pickled beets or cucumber slices

Instructions:

1. Spread a thick layer of liver pâté onto each slice of rye bread. (The pâté can be served cold or slightly warmed).
2. Top the pâté with a slice of crispy bacon.
3. Add a spoonful of sautéed mushrooms over the bacon.
4. Garnish with a few slices of pickled beets or cucumber to add acidity and cut through the richness.

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19. Nordic Barley and Mushroom Risotto (Bygotto)

Using pearl barley instead of Arborio rice creates a “bygotto” with a wonderful chewy texture and nutty flavor.

Ingredients:

• 1 cup pearl barley
• 2 cups mixed mushrooms, chopped
• 1 small onion, finely chopped
• 2 tablespoons butter
• 1/4 cup dry white wine (optional)
• 3-4 cups warm vegetable broth
• 1/4 cup grated hard cheese (like Västerbotten or Parmesan)
• Fresh thyme

Instructions:

1. Melt 1 tablespoon of butter in a large pan over medium heat. Add the mushrooms and sauté until browned. Remove from the pan and set aside.
2. In the same pan, melt the remaining butter and sauté the onion until soft.
3. Add the pearl barley and stir to coat in the butter. Pour in the white wine and cook until absorbed.
4. Begin adding the warm vegetable broth one ladle at a time, stirring frequently, allowing the liquid to absorb before adding more.
5. Continue this process for about 30-40 minutes until the barley is tender but still has a slight bite.
6. Stir the cooked mushrooms back into the pan along with the grated cheese and fresh thyme. Serve warm.

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20. Chilled Cucumber and Dill Soup

A refreshing, no-cook soup that is perfect for a quick summer lunch.

Ingredients:

• 2 large English cucumbers, peeled and chopped
• 1 cup plain skyr or Greek yogurt
• 1/4 cup fresh dill, chopped
• 1 clove garlic, minced
• 1 tablespoon white wine vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Place the chopped cucumbers, skyr, fresh dill, minced garlic, and white wine vinegar into a blender.
2. Blend on high speed until the mixture is completely smooth.
3. With the blender running on low, slowly drizzle in the olive oil to emulsify.
4. Season with salt and pepper to taste.
5. Chill in the refrigerator for at least 1 hour before serving. Garnish with extra dill and a drizzle of olive oil.

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References

[1] Nordic Nutrition Recommendations 2023. Nordic Council of Ministers. https://www.norden.org/en/publication/nordic-nutrition-recommendations-2023
[2] True North Kitchen. Creamy Skagenröra – The Best Swedish Shrimp Salad. https://true-north-kitchen.com/skagenrora-swedish-shrimp-salad/
[3] Skandibaking. Gule ærter (Split Pea Soup). https://skandibaking.com/gule-aerter-split-pea-soup/
[4] True North Kitchen. Roast Beef Smørrebrød with Danish Remoulade and Crispy Shallots. https://true-north-kitchen.com/category/recipes/lunch/
[5] True North Kitchen. Springtime Barley Salad with Asparagus, Red Pepper and Spinach. https://true-north-kitchen.com/category/recipes/lunch/
[6] True North Kitchen. Homemade Gravlax (Easy Cured Salmon Recipe). https://true-north-kitchen.com/homemade-gravlax-easy-cured-salmon-recipe/
[7] Living a Nordic Life. Old Fashioned Swedish Yellow Pea Soup (Gul Ärtsoppa). https://www.livinganordiclife.com/post/old-fashioned-swedish-yellow-pea-soup-gul-%C3%A4rtsoppa
[8] Straightforward Nutrition. “Swedish” Red Lentil Soup. https://www.straightforwardnutrition.com/recipes/swedish-red-lentil-soup