58 Vegetarian Lunch Ideas (Easy Recipes to Pack for Work)
Tasty wraps, creative buddha bowls, protein packed salads, even soups in a jar! You’ve come to the right place for some tasty and healthy vegetarian lunch ideas. And of course we made sure they contain a good amount of protein!
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Does this sound familiar? You’re opening your packed lunch – and are met with the same boring old lunch.
Wilted greens, soggy sandwiches, and boring cauliflower rice dishes are not the stuff exciting vegetarian lunch boxes are made of! And eating out daily is hardly a viable prospect – budget-wise AND health-wise.
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Well, what if we can put you out of your misery and add some zip and zing to your veggie-packed lunches with our list of vegetarian lunch ideas? Not only are they supremely yummy and exciting lunch recipes, but they also are:
- easy recipes
- healthy
- filling and
- perfect for lunch boxes!
While we are on the subject of lunch boxes, how about a new one, to go with our new recipe collection. We suggest you take a peek at the following:
- Plastic Container Set (BPA free, will do for anything, even liquid)
- Glass Container Set (BPA-free and leakproof. A little heavier, but great, if you don’t want to microwave your food in plastic containers. I have a set, and I’m super satisfied – works excellent with soups)
- Stainless Steel Lunch Box (lighter, definitely BPA-free, but also not truly watertight. I own one though and I love it)
One last most obvious tip: always chuck your lunchbox in a plastic bag to be sure nothing leaks. Better to be safe than sorry 😉
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
Why make ahead lunches are the way to go!
A lot of the meatless lunch options in this collection are perfect to make ahead of time so that they are ready to go in the morning before you head off to work/school/whatever you spend your days doing!
I love meal prep for lunches for SO many reasons.
First of all, it’s super convenient; prepare your meals when you have the time, for example, in the evenings, or on a Sunday afternoon if you’re doing full meal prep. Then you don’t have to stress in the mornings, when you don’t have time to be making a yummy meal.
This efficiency helps us to make healthy decisions! If you are rushed off your feet, you’re more likely to opt for a meal deal, or quick unhealthy lunch you can whip together quickly.
But if you have a delicious protein-rich salad full of fresh veggies waiting for you in the fridge, making the healthy choice is as quick and easy (if not quicker and easier) as making the unhealthy choice.
It’s also a great way to save money. When I don’t prep packed lunches for myself, I often find myself buying food from the supermarket or cafes, which gets expensive!
However, with a solid meal plan and a bit of prep, my grocery shops are more efficient and my overall food costs go down.
Try following one of our vegetarian meal plans, complete with grocery lists and prep instructions. It will seriously revolutionise your working week!
…and now curtains down for our 58 favorite vegetarian lunch ideas!
These are really the bee’s knees when it comes to easy veggie recipes for lunch! Try one of these this afternoon, then why not move onto one of our healthy vegetarian ideas for dinner this evening?
Salads
1. Chickpea Spinach Salad
Bonus: heart-healthy recipe
You won’t believe this tasty bad boy is actually good for you! Ready in 7 minutes, high in protein, fiber and absolutely delicious. Perfect for a quick lunch.
2. Salad with Creamy Cashew Dressing
Bonus: perfect for batch prepping ahead of time
Fresh, easy, and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high-protein lunch in a jar.
3. Lentil Quinoa Salad
Bonus: ideal weight loss recipe
The high-protein and high-fiber combo of lentil and quinoa will keep you going all afternoon. An excellent way to get rid of mid-afternoon energy slumps!
4. Red Kidney Bean Salad
Bonus: gluten-free and packed full of fiber
Is it Greek? Or American? Or is it Mexican cuisine? All we know is, it is all kinds of delicious! Red kidney beans, crunchy cucumber and a punchy dressing – this ought to be the poster child for easy lunch options!
5. Buckwheat & Kale Salad
Bonus: gluten-free
Kale and feta go so well together in this buckwheat salad. Packed with fiber and flavor, you will never go back to a boring salad with generic leaves and taste, ever again!
6. Pear Salad with Goat’s Cheese
Bonus: toast the couscous lightly for a richer flavor!
Spinach, pear, and goat’s cheese, on a bed of fluffy couscous, drizzled over with a sweet, maple syrup – balsamic vinegar dressing. What’s not to love?
7. Avocado Citrus Salad with Feta
Bonus: sweet and sour and creamy!
Love avocados and need a change from same old avocado toast? Well, how about something sweet, something sour and something avocado?
8. Healthy Egg Salad
Bonus: filling lunch for one or appetiser for two
NOT your boring salad! Colorful, flavorful and packed full of phyto-nutrients, this is as healthy as your egg salad can be!
9. Chickpea Avocado Salad
Bonus: high fiber, high protein
This salad comes with a warning – it is super addictive! Try it out right away, if you don’t believe us! Don’t blame us if it becomes your favorite way to eat avocados. Or chickpeas. Or salad.
10. Kidney Bean Chickpea Salad
Bonus: packed full of fibre and prebiotics
Who would have thought chickpeas, kidney beans and feta would go beautifully together? (We did!) Replace feta with vegan cheese to make this vegan-compliant.
11. Lentil and Potato Salad
Bonus: a meal-in-itself salad
Say goodbye to boring weight loss recipes. This protein packed vegan lentil and potato salad is filling, healthy and nutritious (it’s one of our best vegan lentil meals!). The red onion and sweet mustard sauce give it the right zzzing!
12. White Bean Salad
Bonus: zero cooking time!
Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. Perfect for midweek packed lunches.
13. Heavenly Halloumi Salad
Bonus: cheesy jokes extra!
Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!
14. Chickpea Winter Salad
Bonus: vegan & packed with fiber
An animal friendly, fresh and tangy winter salad with some serious health benefits. Get it on the plate in 15 minutes!
15. Thai Quinoa Salad
Bonus: lunch box friendly. Make ahead and refrigerate
Get ready for some tropical vibes, with this refreshingly light, tasty Asian super-dish with lots of protein and fibre. Summer’s here!
16. Arugula Lentil Salad
Bonus: vegan
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and easy to make.
17. Quick White Bean Salad
Bonus: keeps you full for longer
High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium.
18. Sweet Potato & Beetroot Salad
Bonus: hearty and colorful
Smooth and hearty meets sweet and crunchy, this sweet potato and beetroot salad has got it going on!
19. Nectarine Summer Salad
Bonus: refreshing, light
A wholesome salad of bulgur, arugula, and goat cheese, topped with golden nectarines; a delicious combination!
20. Mexican Corn Salad
Bonus: easy, bright
This esquites-style Mexican corn salad is my healthy answer to indulgent street food. High in protein and super tasty!
21. Quick Cottage Cheese Salad
Bonus: high protein, healthy
Looking for a super-speedy, tasty high-protein lunch? This cottage cheese and pear salad is ready in just 12 minutes!
Pastas and noodles
22. Vegan Vegetable Lo Mein
Bonus: quick and easy vegan lunch
So easy to make and so tasty, you would never even think of ordering takeaway from your local Chinese again (and if you check out these vegetarian chinese recipes, you’re sorted for life!)! Toss in some bean sprouts for some added crunch!
23. Homemade Ramen in a Jar
Bonus: just add hot water and microwave
Pre-packaged instant noodles can be fun, but this ramen soup is a whole different level! Top tip: switch up the veggies and pack in separate containers for different healthy vegetarian lunches for the week!
24. Ramen Noodle Salad
Bonus: easy recipe, batch prep
Prep ahead in your favorite mason jars and mark a big tick in the “healthy lunch ideas” column. Use soba noodles to make it a high protein, gluten-free powerhouse of a lunch.
25. Vegetable Stir Fry
Bonus: vegan, beginner-friendly
Fragrant ginger, tender veggies and a creamy peanut stir fry sauce come together to make this delicious dish. Substitute soy sauce with tamari, if you cannot tolerate it.
26. Pasta With Peanut Butter Dressing
Bonus: vegan, easy recipe
Pasta with maple syrup, soy sauce AND peanut butter? You will never dress your salad any other way!
27. Vietnamese Green Noodle Salad
Bonus: anti-inflammatory ingredients inside
Ready to blow your tastebuds away with a Vietnamese green noodle salad? Grab your noodles and tofu and chop-chop!
28. Saucy Eggplant Tomato Pasta
Bonus: vegan, speedy
A tasty vegan eggplant and tomato pasta with navy beans and kale. Super healthy, super tasty, a really hearty luncheon!
29. Healthy Mac and Cheese
Bonus: low fat, high protein
Love mac and cheese, but wish it was healthier? Try our healthy mac and cheese now! The same nostalgic flavor – lighter!
Wraps and sandwiches
30. Cheese Quesadillas
Bonus: perfect for healthy school lunches, very versatile
Bell peppers, onion, some spinach, cheese, and our delicious red pesto. Quesadillas are perfect for sneaking in a whole bunch of veggies.
31. Tangy Veggie Wrap
Bonus: picnic-friendly
Zingy ginger, zesty lemons, and mustard come together with crunchy veggies to create a party in your mouth! A fun way to add some pep to your next barbeque or picnic.
Ingredients
- 3 tbsp sunflower seeds
- 2 small carrot
- 1 small red onion
- ¼ bell pepper, red (your favourite colour)
- 1 small handful spinach or similar
- 1 thumb ginger, fresh (grated)
- ⅓ cup cottage cheese
- 2 tbsp sour cream
- 1 tsp lemon zest
- 3 tsp mustard (or try wasabi paste, but less!)
- 2 wraps
- Salt and pepper to taste
Optional
- ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)
Instructions
For the wrap:
- Roast the sunflower seeds in a pan without any oil/fat until golden brown.
- Peel and grate the carrots. Wash and dice the the bell pepper (get rid of the seeds and white bits).
- Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.
For the dressing:
- Peel the ginger and grate it into a bowl. Add the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard and mix it well.
- Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
- Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
- Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
- Cut the wraps into halves and serve. Enjoy!
NOTES
Nutrition
32. Chickpea Salad Sandwich
Bonus: high in fiber and protein
Chickpeas are such flavor sponges that this sandwich packs a punch rather reminiscent of a homemade falafel. Ready in 10 minutes, the chickpea filling can be made ahead, cutting prep time on weekday mornings.
33. Vegan Lettuce Wraps
Bonus: tasty meat-free alternative for your Korean-themed lunch
Korean tacos, anyone? Prep these simple ingredients in advance and put together at the table, for a fun, DIY vegetarian lunch.
34. Greek Pitas
Bonus: perfect for school lunch
Sneak in some fresh vegetables and cheese and a whole bunch of goodness in these Greek-inspired pita sandwiches. This was one of our first 5 recipes on the blog!
35. The Ultimate Avocado Sandwich
Bonus: heart-healthy recipe
A healthy and nutritious sandwich filled with avocado, cheese, tomatoes and rocket for a juicy and unbeatable taste!
36. Speedy Vegan Burrito
Recipe by: HurryTheFoodUp
Bonus: pack sauce separately to maintain freshness
Get extra firm smoked tofu to add some oomph to your lunch. You can ditch the wrap and make it into a burrito bowl, if you are watching your carbs.
37. Avo Cheddar Cheese Sandwich
Recipe by: HurryTheFoodUp
Bonus: 6 ingredients only!
Zhuzh-up your lunch time sandwich with this one – it is an absolute joy to eat! And so nutritious and healthy too!
38. Flatbread Pizzas
Bonus: quick, easy and tasty
This mega quick lunch recipe from ace chef Jansen Schouten is bound to please – it’s tasty, nutritious and most importantly – a break from the norm!
39. Lentil Tacos
Bonus: makes a great dinner option too
These veggie lentil tacos are our new go-to meal. SO TASTY and stacked with lentil protein and fiber!
40. Chickpea Wraps
Bonus: swap chickpeas with red kidney beans or black beans for a different flavor
These firm faves are really easy to make, super tasty and oh-so satisfying. We’ll even show you how to roll them properly!
41. Vegan Tempeh Sandwich
Bonus: add avocado slices for a creamy element
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there.
42. Fitness Sandwich
Bonus: can be enjoyed by non-runners too!
Say bye to your boring old post-run protein drink. Here’s a flavor bomb of a sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
Bowls
43. Smoked Tofu & Hummus Bowl
Bonus: vegan and dairy-free
A few, simple ingredients are enough to whip up this flavorful Buddha bowl, packed with healthy veggies and protein-rich tofu. A quick and delicious meal for lunch or for a midweek dinner.
44. Mediterranean Rice Bowl
Bonus: healthy and hearty
The easiest thing to put together for a packed lunch, this rice bowl with Mediterranean flavors comes together quite quickly, making it ideal for hurried mornings.
45. Quinoa Chickpea Buddha Bowl
Bonus: minimum effort for maximum taste
An assembly job of a recipe, with only the quinoa needing cooking time. This Buddha bowl hits the nutrient trifecta – grains, greens and legume! What’s not to like?
Soups and stews
46. Speedy Chickpea Stew
Recipe by: HurryTheFoodUp
Bonus: ditch bread for rice, for a gluten free option
Really easy recipe that is healthy, quick and vegan. You can jazz it up by adding some raw, sliced ones to the top, for added crunch.
47. Creamy Vegan Cauliflower Soup
Bonus: flavorful and vegan
A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner.
Patties and fritters
48. Easy Sweetcorn Fritters
Bonus: vegan, makes a great party appetiser
They’re tasty and uncomplicated, and can virtually always be made with simple store cupboard ingredients.
49. Lentil Patties
Bonus: freezer-friendly
High-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too (for specifically vegan options, check out these vegan burger ideas!)! Serve with pita for a filling lunch.
50. Cottage Cheese Fritters with Salsa
Bonus: crispy, tasty
Looking for a healthy fritter recipe? Try these cottage cheese fritters, served with salsa. 21g protein per serving!
Egg-based dishes
51. Healthy Huevo Rancheros
Bonus: makes a filling meal in itself
A quick and easy traditional Mexican breakfast that makes a great healthy option for vegetarians (more veggie Mexican recipes here).
52. Vegetarian Fried Rice
Bonus: creative use of leftovers
Great for lunch boxes and does wonderfully as a weekday dinner too. Grill some firm tofu for added protein.
53. Easy Vegetable Frittata
Bonus: simple, versatile
This simple vegetable frittata is full of veggie goodness and packed with protein. Give it a go, we dare you! Perfect to make with leftover roasted veggies!
Miscellaneous!
54. Refried Beans and Tortillas
Bonus: high in fiber and protein
Our take on the traditional Mexican dish, with a health-conscious twist! Healthy and easy, they make excellent appetisers served with tortilla chips.
55. Greens & Beans on Toast
Bonus: perfect for lazy Sunday brunch
There’s ordinary beans on toast and there’s ours, super charged with a sauce made of fresh basil and parsley, leafy spinach, oat milk, garlic and lemon juice, to perfectly complement the smooth creamy white beans.
56. Healthy Masabacha
Bonus: serve with Crudités for a healthy party appetiser
Masa-whata? Made with chickpeas and served with roasted tomatoes, this one is for all the hummus lovers who like an Oriental style lunch!
57. Cheesy Sweet Potato Mash
Bonus: creamy, delicious
A super easy sweet potato mash meal that is going to fill you up, add protein to your diet, and taste oh so cheesy!
58. Creamy Polenta With Mushrooms
Bonus: gluten-free, simple
Enjoy a taste of the Med with our creamy mushroom and sundried tomato polenta – total perfection!
What is a vegetarian?
A question argued about surprisingly often. The Western countries and India in particular have different views on what being a vegetarian actually consists of. Both have their points. Lets break it down.
There are a few different types of vegetarian, but the factor that unites us all is not eating meat or fish – basically a vegetarian’s food excludes anything that has a heartbeat!
Where vegetarians differ is in their attitudes to whether eggs and dairy are vegetarian-friendly food; some eat eggs and no dairy, some eat dairy and no eggs, some eat both. You can read about the different types of vegetarians here.
Vegetarianism can be motivated by a variety of factors; it can be a religious tradition, if you are hindu or buddhist. It can be an ethical choice, for environmental or animal rights reasons.
It can also be a choice you make for your health, to encourage you to eat more vegetables and cut out unhealthy meats.
All reasons are valid!
How many people are vegetarian across the world?
It is estimated that around 1.5 billion people across the world are vegetarian! That’s a lot, right?
Vegetarianism has been around for hundreds of years in countries like India, so if you are surprised by those numbers, you are probably thinking of vegetarianism in a European/US context, where it is relatively new.
A large amount of those 1.5 billion people are from countries that have a long tradition of religious vegetarianism.
However, it is certainly on the rise as a popular diet in the West! In the USA in 2013 a poll showed that only 3% of respondents were vegetarian. In 2020 that number had gone up to 6% as strict veggie and 12% as flexitarian.
This increase in popularity is probably due to increased awareness of the environmental impacts of the animal agriculture industry, spread by popular documentaries like Cowspiracy.
And there you have it!
7-Day Vegetarian Meal Plans for Fitness or Weight Loss
Now, if you still have the feeling that you don’t know where to start, how about you try one of our free 7-Day meal plans?
Check them out here, where all the calculations are done for you:
–> Free 7-Day High Protein Meal Plan
–> Free 7 Day Weight Loss Meal Plan
Peace out.
Hauke Fox
I’m always on the lookout for these damn smart recipes. You know, those that only take a few minutes to put together and taste delicious. Vegetarian Cooking at home is a way to take back control over what I eat. I don’t like what many companies do to animals and the environment with their products.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
Leave a comment below
30 comments
Have you ever intentionally made your colleagues jealous with your vegetarian lunch choices, and if so, what was their reaction?”,
“refusal
Intentionally… no. By accident, certainly!
So pleased to have found you! I am a gardener and trying to find interesting healthy vegetarian lunches that I can eat in the van between jobs becomes a bit tiresome. Loads of these look like I can make them the night before and take with me plus they sound delicious! Thank you
Happy to help, Katy! Yes, absolutely – transportability was one of the key factors when coming up with this lunch. I’m glad you like the look of the recipes, enjoy!
Thanks so much for this! Saving my life haha
Haha, happy to help!
im easing my way back into a vegetarian life and these recipes are so flavorful! can’t wait to try each one of them. btw us… I made cauliflower and mushroom tacos tonight with pinto beans and mango salsa and the kids didn’t even miss meat…my picky toddler ate very bite of the cauliflower mix…proof that good tasting vegetarian recipes are where its at!
Haha right on! Absolutely agree – when veggie food is done well then the kids love it. I’m glad you’ve found us – keep enjoying!
Is the app available at the iPhone app store?
Hi Adriana, at the moment not unfortunately 🙁
But we’re working on it!!
I am a middles schooler in the seventh grade and I recently became vegetarian this past September. This website helped me get some healthy, yummy, and easy to make lunch ideas that I can bring to school. Thanks so much!
Happy to be of service, Crystal! Really glad to hear your vegetarian way of living is such a success 🙂
I’ve been looking for some good lunch/dinner recipes that are packed with protein but are mostly vegan. I ran across this in a google search and I can’t wait to try most of these recipes! Thanks so much!
You’re very welcome Te! Glad we could help – go make those colleagues jealous 😀