The afternoon slump is a thing of the past, thanks to vegetarian lunch ideas that both veggie and meat eaters will enjoy. With soups, sandwiches, wraps and more, these filling recipes will have you looking forward to lunch.
47 Vegetarian Lunch Ideas to Spice up Your Week
Updated on Apr. 30, 2025
1/47
Vegan Burritos
Skill Level
Medium
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
These hearty and zippy burritos can be whipped up in a jiffy. —Kimberly Hardison, Maitland, Florida
Nutrition Facts:
1 burrito: 345 calories, 7g fat (1g saturated fat), 0 cholesterol, 544mg sodium, 61g carbohydrate (2g sugars, 6g fiber), 10g protein.
Homemade rice and bean burritos might take more effort than fast-food burritos, but they’re also more affordable and nutritious. This recipe packs in 10 grams of protein and only 1 gram of saturated fat. Make them in advance and stash ’em in the fridge or freezer. When lunchtime rolls around, pop one in the microwave at work.
2/47
Cauliflower Soup
Skill Level
Easy
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This cheesy recipe is way tastier than any other cauliflower soup I've tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
That head of cauliflower in the fridge isn’t going to eat itself. Luckily, this yummy lunch recipe uses all of it, plus cheddar cheese, milk, butter and seasonings. It might be tempting to meal prep and freeze this soup, but it’s is actually best enjoyed on the day it’s made. There are plenty of other soups that freeze well.
3/47
Chickpea and Potato Curry
Skill Level
Medium
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups chickpea mixture: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
Slow-cooker lunches are the best. Set it and forget it—and then eat it the next afternoon for lunch! This fragrant curry calls for garam masala, a tasty Indian spice available at most supermarkets. If you can’t find it, make your own by combining a few herbs you probably already have at home, like coriander and cinnamon.
4/47
The Ultimate Grilled Cheese
Skill Level
Easy
Total Time
15 min
Servings
5 servings
From the Recipe Creator:
These gooey grilled cheese sandwiches taste great for lunch with sliced apples. And they're really fast to whip up, too. Here's how to make grilled cheese the right way. —Kathy Norris, Streator, Illinois
Nutrition Facts:
1 sandwich: 646 calories, 50g fat (18g saturated fat), 84mg cholesterol, 885mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 16g protein.
On a rainy afternoon, nothing hits the spot for lunch like a decadent grilled cheese. Ours has three types of cheese, plus a surprising secret ingredient: mayonnaise. Pair it with your favorite tomato soup recipes.
5/47
Tomato Tortellini Soup
Skill Level
Easy
Total Time
25 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
No one will guess that you cheated by using canned tomato soup. This lovely soup tastes homemade all the way! —Sandra Fick, Lincoln, Nebraska
Nutrition Facts:
1 cup: 245 calories, 11g fat (6g saturated fat), 42mg cholesterol, 756mg sodium, 27g carbohydrate (10g sugars, 2g fiber), 10g protein.
Upgrade your tomato soup with this hearty, creamy recipe. With 10g of protein per cup, it will keep you full until dinner. Serve it in a thermos if you’re on the go.
6/47
Sweet Potato Bowl
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
Unlike white potatoes, sweet potatoes are loaded with hidden protein. This lunch boasts 10g of protein per serving and keeps the saturated fat and calorie count low. For an extra boost of flavor, serve lime wedges and extra sweet chili sauce on the side.
7/47
Eggplant Sandwich
Skill Level
Easy
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Grill this eggplant, tomato and goat cheese sandwich to perfection...it makes a delicious meatless meal. —Jennifer Jaras, Corona, California
Nutrition Facts:
1 sandwich: 538 calories, 21g fat (5g saturated fat), 19mg cholesterol, 958mg sodium, 81g carbohydrate (10g sugars, 7g fiber), 15g protein.
If you’ve never cooked eggplant at home, this recipe is a great place to start. The vegetable tastes fantastic when it gains char from the grill. Some people swear by dusting the eggplant with salt and letting it sit for a few minutes to draw out the moisture. Give it a quick rinse to remove excess salt and enjoy the firmer texture.
8/47
Cream of Asparagus Soup
Skill Level
Easy
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
We have a large asparagus patch and are able to freeze a lot for the year. My recipe highlights the flavor of the vegetable and is very easy to make. —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 cup: 154 calories, 7g fat (4g saturated fat), 22mg cholesterol, 585mg sodium, 15g carbohydrate (8g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 fat-free milk.
If you have a garden (or a local farmers market), you know that spring is the perfect time to make asparagus recipes. Make this soup when you’re craving a light, flavorful lunch. Serve with crusty bread or a few hard-boiled eggs for extra protein.
9/47
California Spaghetti Salad
Skill Level
Easy
Total Time
15 min
Servings
15 servings
From the Recipe Creator:
As far as cold pasta salad recipes go, this is one of the best. Not only does it travel well to get-togethers such as picnics or tailgate parties, but people absolutely love it when it gets there. —Jeanette Krembas, Laguna Niguel, California
Nutrition Facts:
3/4 cup: 257 calories, 13g fat (2g saturated fat), 1mg cholesterol, 567mg sodium, 30g carbohydrate (5g sugars, 2g fiber), 6g protein.
Making pasta salad recipes with spaghetti feels like it breaks all the rules, but it’s a fantastic way to change things up and enjoy a cold make-ahead lunch. Make it more filling by adding grilled tofu or tempeh on top.
10/47
General Tso's Cauliflower
Skill Level
Medium
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. General Tso's cauliflower is a fun alternative to the classic chicken dish. —Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 cup with 1 cup rice: 584 calories, 17g fat (2g saturated fat), 0 cholesterol, 1628mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.
This Chinese food classic isn’t just for carnivores anymore. Use club soda in the batter to ensure a light, fluffy consistency. Because you’ll need to fry the cauliflower, it isn’t exactly a last-minute lunch, but you can make the sauce in advance to cut back on prep time.
11/47
Tofu Chow Mein
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a 'tofu beginner,' as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! —Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
Bean curd (aka tofu) is a vegetarian’s best friend because its neutral character soaks up other flavors. Plus, it’s packed with protein but low in calories, creating a hearty lunch that’s filling and satisfying. If you’re taking this dish to work or school, bring a few extra napkins with you—it’s nice and saucy!
12/47
Falafel
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Falafel is a common street food in the Middle East. They are gluten free, crunchy on the outside, tender on the inside, and full of flavor from cilantro, mint, coriander and nutty sesame seeds. Parsley can be added or used instead of mint. The classic version is deep-fried, but they can also be pan-fried, baked or cooked in an air fryer. Serve in or alongside pita bread with red onion, tomato, pickled cucumber and tahini sauce. —Nithya Narasimhan, Chennai, India
Nutrition Facts:
4 pieces: 224 calories, 13g fat (1g saturated fat), 0 cholesterol, 760mg sodium, 32g carbohydrate (1g sugars, 16g fiber), 9g protein.
These delicious fried chickpea balls are incredibly versatile. I love to eat them on top of a salad, stuffed inside a pita sandwich or in a rice bowl with raw veggies. Falafel also freezes well, so freeze a bunch and thaw what you need overnight in the fridge. Bake at 350°F for about 10 minutes until they’re warmed through.
13/47
Summer Orzo Salad
Skill Level
Medium
Total Time
30 min
Servings
16 servings
From the Recipe Creator:
I’m always looking for fun ways to use the fresh veggies that come in my Community Supported Agriculture box, and this summer orzo salad is one of my favorite creations. I like to improvise with whatever I have on hand, so feel free to do the same here! —Shayna Marmar, Philadelphia, Pennsylvania
Nutrition Facts:
3/4 cup: 291 calories, 15g fat (4g saturated fat), 15mg cholesterol, 501mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 11g protein.
This quick and easy pasta contains 11 grams of protein, so it’s a filling lunch you’ll look forward to all morning long. Make a big batch and enjoy it for lunch all week.
14/47
Better than Egg Salad
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
This “better than egg salad” is made with silken tofu, so it packs an extra punch of protein. Sweet pickle relish, Dijon mustard and cayenne pepper make it extra flavorful.
15/47
Strawberry Poppy Seed Salad
Skill Level
Easy
Total Time
30 min
Servings
10 servings
From the Recipe Creator:
My family is always happy to see this fruit and veggie salad on the table. If strawberries aren’t available, substitute mandarin oranges and dried cranberries. —Irene Keller, Kalamazoo, Michigan
Nutrition Facts:
3/4 cup: 110 calories, 6g fat (1g saturated fat), 1mg cholesterol, 33mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
Sweeten up your lunchbox with this tasty–and surprisingly easy to make–summer salad. To make it more filling, sprinkle on some walnuts and sunflower seeds.
16/47
Vegetarian Linguine
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Looking for a tasty alternative to a meat-and-potatoes meal? Try this colorful pasta dish, which is the brainchild of my oldest son. It’s a stick-to-your-ribs meal that includes loads of fresh veggies as well as basil and provolone. —Jane Bone, Cape Coral, Florida
Nutrition Facts:
1-1/2 cups: 260 calories, 13g fat (7g saturated fat), 25mg cholesterol, 444mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
Make this dish for dinner, then have the leftovers for lunch the next day. It can easily become a vegan dish by swapping in olive oil for butter and omitting the cheese (or using vegan cheese and nutritional yeast instead).
17/47
Kale Slaw Spring Salad
Skill Level
Medium
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.
The secret ingredient in this sweet and fruity salad is in the dressing. After whisking honey, vinegar and lemon juice, add pureed strawberries. Yum!
18/47
Stir-Fry Rice Bowl
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein.
Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat.
Peanut butter and jelly is fine in a pinch, but warm and hearty stir-fried lunches hit the spot on a cold day. This rice bowl is especially filling when topped with a poached egg.
19/47
Green Bean Salad
Skill Level
Easy
Total Time
30 min
Servings
16 servings (3/4 cup each)
From the Recipe Creator:
Serve up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Nutrition Facts:
3/4 cup: 77 calories, 5g fat (1g saturated fat), 4mg cholesterol, 112mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic exchanges: 1 vegetable, 1 fat.
Fill a square of your bento box with this crunchy, flavorful cold salad. It’ll keep all week and can be turned into a main meal when topped with protein like tofu, lentils or chickpeas. Best of all, it takes only 30 minutes to prepare.
20/47
Lemony Garbanzo Salad
Skill Level
Easy
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
Garbanzo beans (aka chickpeas) are a vegetarian’s secret weapon. This recipe contains two cans of them, so you know this lunch will keep you full until dinner. Don’t forget the yogurt sauce, which really brings the dish together.
21/47
Coconut Curry Vegetable Soup
Skill Level
Easy
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
Nutrition Facts:
3/4 cup: 186 calories, 8g fat (4g saturated fat), 0 cholesterol, 502mg sodium, 22g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
Traditional vegetable soup can be bland and boring, but this soup is a spiced showstopper. Coconut milk makes it creamy, and warming spices like ginger and curry powder give it a unique character.
22/47
Coconut-Ginger Chickpeas & Tomatoes
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts:
2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
If you’re sensitive to spicy foods, you might want to eliminate the jalapeno pepper in this recipe. But if you like it hot, you’ll love the way the spicy peppers meld with coconut milk, tomatoes and chickpeas.
23/47
Mint-Cucumber Tomato Sandwiches
Skill Level
Easy
Total Time
15 min
Servings
4 sandwiches
From the Recipe Creator:
I jazzed up the quintessential teatime cucumber sandwich to suit my family's tastes. This was my absolute go-to sandwich last summer when I was pregnant. It hit all the right spots! —Namrata Telugu, Terre Haute, Indiana
Nutrition Facts:
1 sandwich: 286 calories, 10g fat (6g saturated fat), 23mg cholesterol, 631mg sodium, 42g carbohydrate (5g sugars, 3g fiber), 9g protein.
Whether you’re hosting a fancy garden party or just want to pretend you’re sitting in an English garden on your lunch break, these sandwiches will hit the spot. The mint leaves add a special touch, but you can swap in basil if you prefer.
24/47
Vegetable Lentil Soup
Skill Level
Easy
Total Time
4 hours 45 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
Here’s a healthy slow-cooker soup that's ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin
Nutrition Facts:
1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein.
Slow-cooker soups are great for lunch because you can assemble them first thing in the morning and they’ll be ready by lunchtime (or the night before, if you need lunch on the go). With 11 grams of protein, this soup is a superstar.
25/47
Avocado Quesadillas
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Avocados give quesadillas some nutritional value and, fortunately, my son likes them. Thinly slice the avocado, and add chicken or beef for extra protein. —Debbie Limas, North Andover, Massachusetts
Nutrition Facts:
2 quesadillas (calculated without additional pico de gallo): 611 calories, 37g fat (15g saturated fat), 50mg cholesterol, 455mg sodium, 54g carbohydrate (2g sugars, 12g fiber), 20g protein.
This six-ingredient recipe is a great one for kids: It’s crunchy, cheesy and filled with hidden veggies. Add a salad dressing container filled with pico de gallo in their lunchbox for extra dipping.
26/47
Black Eyed Pea Salad
Skill Level
Medium
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
If you can’t find black eyed peas (or simply don’t like them), any type of bean will do work this quick and filling recipe. Try black beans, chickpeas, kidney beans or a mixture of all three.
27/47
Nectarine Arugula Salad
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Here's a summer salad that brightens any supper. The homemade dressing with a hint of berries is perfect with arugula, nectarines and blue cheese. —Christine Laba, Arlington, Virginia
Nutrition Facts:
1 cup: 101 calories, 7g fat (1g saturated fat), 2mg cholesterol, 86mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch.
You’ll find sweet and juicy nectarines at the grocery store or farmers market from late spring to late summer. If you can’t find them, you can sub in peaches, strawberries or raspberries.
28/47
Sweet Potato Salad
Skill Level
Easy
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Tender sweet potatoes are tossed with crunchy nuts and chewy dried cherries for a burst of flavors and textures. —Fran Fehling, Staten Island, New York
Nutrition Facts:
1/2 cup: 211 calories, 10g fat (1g saturated fat), 2mg cholesterol, 189mg sodium, 28g carbohydrate (12g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
Dried cherries, sweet potatoes, walnuts and lime zest join forces to create a zippy salad with just the right amount of sweetness and crunch. If you aren’t a cranberry fan, one reviewer suggests swapping in sun-dried tomatoes.
29/47
Fresh Veggie Pizza
Skill Level
Medium
Total Time
25 min
Servings
1 dozen
From the Recipe Creator:
There's no need to bring confetti to your next snack-time gathering. Just carry in this colorful veggie pizza that's topped with a rainbow of crunchy vegetables! Guests usually don't even guess this delicious pizza is low-fat. —Brooke Wiley, Halifax, Virginia
Nutrition Facts:
1 piece: 164 calories, 7g fat (3g saturated fat), 10mg cholesterol, 623mg sodium, 18g carbohydrate, 1g fiber), 6g protein.
Crescent roll dough recipes are convenient (and tasty). This one combines the dough with ranch mix and cream cheese to create a unique pizza that will make all your coworkers jealous. It tastes great cold or hot, so you can make it ahead and stash it in the fridge until lunch.
30/47
Tomato Soup
Skill Level
Easy
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. —Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
On a cold day, tomato soup should be on the lunch menu. You can even freeze it for up to three months, then defrost it when the mood strikes. Make sure to pair it with one of our showstopping grilled cheese recipes.
31/47
Garden Bounty Panzanella Salad
Skill Level
Easy
Total Time
35 min
Servings
16 servings
From the Recipe Creator:
My sister gave me fresh tomatoes and basil, so I made a bread salad known as Panzanella. The longer it sits, the more the bread soaks up the seasonings. —Jannine Fisk, Malden, Massachusetts
Nutrition Facts:
1 cup: 131 calories, 6g fat (1g saturated fat), 1mg cholesterol, 310mg sodium, 18g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
Panzanella salad is hearty bread salad, and this veggie-forward version calls for tomatoes, cucumber, peppers and onions. Of course, you can add in any veggies your heart desires. We’re fans of olives, spinach and zucchini.
32/47
Vegetarian Pad Thai
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts:
1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
If pad thai seems like a daunting undertaking to make at home, take a deep breath and try our shortcut version. In just 30 minutes, you could have a filling and flavorful vegetarian lunch, complete with 12g of protein thanks to eggs and peanuts.
33/47
Quinoa Salad
Skill Level
Easy
Total Time
30 min
Servings
6 cups
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
While quinoa might look like a grain, it’s actually a seed. That means it has more protein than rice or pasta. This recipe is best when eaten cold, so be sure to chill it for at least an hour (or overnight, if possible).
34/47
Indian Spiced Chickpea Wraps
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Raita, an Indian condiment made with yogurt, elevates this vegetarian dish to a satisfying gourmet wrap. If you're in the mood to experiment, try diced mango or cucumber for the pineapple and add fresh herbs like cilantro or mint. —Jennifer Beckman, Falls Church, Virginia
Nutrition Facts:
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 55g carbohydrate (15g sugars, 10g fiber), 13g protein.
Yogurt, pineapple and cumin make pineapple raita, an Indian-inspired sauce that makes everything more delicious. Prep all of the ingredients the night before, then assemble the wraps when you’re ready to eat.
35/47
Asian Veggie Glass Noodles
Skill Level
Medium
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
My mom immigrated from the Philippines, so we would often eat Filipino pancit, a well-known glass noodles dish. I took her version and added my own touches to make it easier and a little healthier. —Jasmin Baron, Livonia, New York
Nutrition Facts:
1-1/2 cups: 321 calories, 11g fat (2g saturated fat), 159mg cholesterol, 817mg sodium, 46g carbohydrate (7g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 medium-fat meat.
This dish is a good opportunity to dive into recipes with glass noodles, also known as cellophane or bean thread noodles. It can be served warm or cold, so it works great as a lunch on the go.
36/47
Roasted Pepper Potato Soup
Skill Level
Medium
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
I really enjoy potato soup, and this rich creamy version is different than most I've tried. I like its lemon and cilantro flavors, but you can adjust the ingredients to best suit your family's taste buds. —Hollie Powell of St. Louis, Missouri
Nutrition Facts:
1 cup: 204 calories, 9g fat (3g saturated fat), 11mg cholesterol, 1154mg sodium, 26g carbohydrate (0 sugars, 4g fiber), 6g protein.
You’ll need a blender or food processor to make this recipe, but don’t be daunted by the extra equipment. The whole thing comes together in about 45 minutes, and you can eat it for lunch all week.
37/47
Hearty Vegetarian Chili
Skill Level
Easy
Total Time
30 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
Rich and flavorful, this chili is absolutely packed with fun veggies like mushrooms, beans and sun-dried tomatoes. It's so filling, you'll win over any meat lover. —Pam Ivbuls, Omaha, Nebraska
Nutrition Facts:
1 cup: 238 calories, 8g fat (1g saturated fat), 0 cholesterol, 611mg sodium, 34g carbohydrate (9g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1-1/2 starch, 1 fat.
There are 14 grams of protein in this hearty, belly-warming chili. Top the bowls with chopped avocado and sour cream, or get crunchy with toppings like corn chips.
38/47
Greek Salad
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
When you’re eating lunch at your desk, a bright, vibrant salad can be a great energy booster. Make it extra filling by adding falafel or roasted chickpeas.
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Hummus & Veggie Wrap-Up
Skill Level
Easy
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
This vegan wrap is completely customizable. Add avocado, cooked lentils, chopped olives, vegetarian refried beans or any other ingredients you have on hand.
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Tomato & Avocado Sandwiches
Skill Level
Easy
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
For anyone who misses BLT recipes, try a meatless HATS sandwich instead. That’s short for hummus, avocado, tomato and shallots, of course!
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Favorite Fruit Salad
Skill Level
Easy
Total Time
20 min
Servings
14 servings
From the Recipe Creator:
I spend a lot of time in the kitchen, especially when our four children and nine grandchildren come to visit. They always ask for this salad when they're here for dinner. —Doris Dion, Lake Ozark, Missouri
Nutrition Facts:
3/4 cup: 96 calories, 2g fat (0 saturated fat), 0 cholesterol, 93mg sodium, 19g carbohydrate (14g sugars, 3g fiber), 2g protein.
Who says you can’t have a big bowl of fruit for lunch? Mustard and white vinegar add a kick that elevates this dish beyond a traditional fruit salad. Serve it alongside a simple sandwich or add nuts, feta cheese or quinoa to make it a filling main.
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Grilled Lebanese Salad
Skill Level
Easy
Total Time
40 min
Servings
13 servings
From the Recipe Creator:
Amazingly, even our kids eat their greens, herbs and garden veggies when they’re prepared this way. Fresh and healthy never tasted more delicious. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
3/4 cup: 113 calories, 7g fat (1g saturated fat), 0 cholesterol, 239mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.
This recipe calls for a grill wok or basket, but you can always swap in a disposable aluminum foil pan. Add tofu or feta cheese to amp up the protein, and err on the side of undercooking the veggies to keep them from getting soggy.
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Strawberry-Quinoa Spinach Salad
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We make quinoa with spinach and strawberries year-round, but it's most fun when we go to the farmers market to get the season’s first berries. —Sarah Johnson, Indianapolis, Indiana
Nutrition Facts:
2 cups: 355 calories, 18g fat (3g saturated fat), 4mg cholesterol, 444mg sodium, 41g carbohydrate (7g sugars, 7g fiber), 12g protein.
This delightfully summery grain salad couldn’t be easier to make. Thanks to the combination of quinoa, fresh fruit, spinach and Parmesan cheese, this recipe has 12 grams of protein to help you stay satisfied all afternoon.
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Lemony Chickpeas
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Nutrition Facts:
1 cup chickpea mixture with 1 cup rice: 433 calories, 9g fat (0 saturated fat), 0 cholesterol, 679mg sodium, 76g carbohydrate (10g sugars, 12g fiber), 13g protein.
Chickpeas are one of our favorite pantry staples because they’re so versatile. You could toss them with pasta and olive oil, add them to a salad, serve them over rice or just enjoy them on their own.
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Quinoa Chickpea Salad
Skill Level
Easy
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1-1/2 cups: 355 calories, 5g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 70g carbohydrate (20g sugars, 9g fiber), 12g protein.
On Sundays, I love to make a big batch of grain salad, like this tasty quinoa chickpea salad. I use it as a base for lunch all week long. Try it on top of salad greens, or serve it with tofu, hard-boiled eggs, nuts or seeds on top.
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Coconut Lentils with Rice
Skill Level
Easy
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
Years ago I made this recipe for my kids, and they loved it. One of my daughter's friends would always request this dish when she came over to visit. I recommend basmati rice for this dish. —Diane Donato, Columbus, Ohio
Nutrition Facts:
1 serving: 374 calories, 7g fat (4g saturated fat), 3mg cholesterol, 757mg sodium, 63g carbohydrate (7g sugars, 7g fiber), 16g protein.
Kids and adults alike will love this unique lunch, which pairs flaked coconut and ginger with rice and lentils. Pack some yogurt on the side to top the dish when you’re ready to eat.
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Easy Chana Masala
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love this quick and healthy Indian-inspired dish so much I always make sure to have the ingredients stocked in my pantry. It makes weeknight dinners feel a little more special. —Janeen Judah, Houston, Texas
Nutrition Facts:
3/4 cup garbanzo bean mixture with 3/4 cup rice: 359 calories, 8g fat (1g saturated fat), 2mg cholesterol, 616mg sodium, 64g carbohydrate (8g sugars, 9g fiber), 10g protein.
This Indian-inspired vegetarian lunch can easily be frozen, then reheated when it’s time to eat. Freeze the cooled chickpea mixture in a freezer container, then partially thaw it in the fridge overnight.
Vegetarian Lunch Ideas FAQ
What vegetarian lunch ideas are high in protein?
High-protein vegetarian lunch ideas include proteins like tofu, nuts, seeds, cheese, yogurt, eggs, lentils and beans. When you’re eating a vegetarian lunch, aim to incorporate at least one or two high-protein foods into the dish. Try making grain bowls with quinoa and black beans, or chickpea salad made with Greek yogurt. You can also add tofu, tempeh, seitan or fried eggs to vegetarian salads for added protein.
How can I make a filling vegetarian lunch?
Try layering ingredients to create filling vegetarian lunches, starting with a high-fiber base like mixed greens, rice, whole-grain bread, whole wheat wrap or quinoa. Then, add a source of protein, like tofu, hummus, lentils or seasoned chickpeas. Liberally add more protein-packed toppings like nuts and seeds, then top it off with tasty veggies and condiments. Some of my favorites are olives, peppers, cucumbers, roasted sweet potatoes, herbs and spices.
What are the best make-ahead vegetarian lunch ideas?
My go-to make-ahead vegetarian lunch recipes are vegan burritos, soups, stir-fry dishes like General Tso’s cauliflower and falafel. I often prepare make-ahead vegetarian meals the night before, or I utilize meal prep recipes to make lunch for the whole week. Otherwise, without a plan, I often end up eating a handful of nuts or a soggy peanut-butter sandwich and calling it lunch. When I have something ready to go in the fridge or freezer, I’m always likely to eat a healthier lunch and resist the urge to snack on junk food.
