Healthy vegetarian dishes can be flavorful and easy to prepare. Use these easy vegetarian lunch ideas and recipes as inspiration for your next midday meal!
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What Can Vegetarians Eat for Lunch?
You might be wondering what makes for a good vegetarian lunch! Here are some general ideas to get you started before we jump into some delicious lunch recipes.
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Salad: Throw in some healthy fats like avocado and some cheese or black beans for a little protein. Serve pita bread or crackers on the side for additional substance.
Mixed Veggies: You can make vegetables a meal if you throw in a good condiment and some toppings like seeds and cheese. Charred peppers, broccoli, tomato, spinach and carrots make a great cooked veggie mix.
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Sandwiches: It's easy to make a good vegetarian sandwich if using a mix of fresh vegetables, cheeses, sprouts, seeds, and condiments like mayo, mustard or pesto.
Wraps: Throw a favorite salad mix into a tortilla or flatbread, drizzle with a favorite sauce or a slather of hummus and you're well on your way to lunch wrap bliss.
Power Bowls: Fill a bowl with grains like white or brown rice, quinoa or millet then top off with lentils, a veggie burger, fresh veggies like cucumber or bell pepper, herbs like parsley or cilantro, crispy tofu, nuts like almonds or seeds and finish with components like salsa, guacamole, tahini, romesco, green onions or soy sauce. Enjoy!
Lunchboxes
If you have to meal prep for lunchtime at work or a school lunch, investing in a good lunch box can make things easier! A good lunchbox will ensure your leftovers stay well protected and divided so you can avoid the dreaded soggy lunch. Here are some of our favorite lunch box finds:
- Stainless steel Bento box with a divider - perfect for a sandwich and a salad, for instance.
- This Bento box is designed for salads! You get a compartment for the greens, small compartments for toppings, and a compartment for a dressing - it's fun and works well!
- This packable lunch bowl is perfect for soups, curries, and grain bowls that need reheating.
- This insulated fabric lunch bag is great for carrying snacks and small containers. It will keep things warm or cold and prevent them from getting smushed.
25+ Delicious Vegetarian Lunch Ideas
Jackfruit Gyros
Gyros are a Greek dish that typically aren’t vegetarian-friendly. I’m taking all the flavors you would come to expect from a gyro and packing it into the versatile ingredient that is jackfruit. Jackfruit makes the perfect substitute for a traditional gyro here and also packs a good dose of vitamin C. From my cookbook "The Vegetarian Family Cookbook".
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Vegan White Chickpea Chili
This vegan white chili with chickpeas is quick and easy to make, packed with a bit of spice, filling, comforting, and super nutritious! Naturally gluten-free.
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Cold Italian Pasta Salad (Gluten-Free, Vegan, Allergy-Free) - Strength and Sunshine
A Classic Italian Pasta Salad that’s gluten-free, vegan, & allergy-free! Cold pasta salad with tri-colored pasta, veggies, & homemade Italian dressing!
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Maple Ginger Tofu
This Sticky Maple Ginger Tofu Rice Noodle Bowl with Steamed Broccoli makes for one comforting and nutritious gluten-free vegan meal! #tofu #gingertofu #bakedtofu #mapletofu
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Creamy Rasta Pasta Recipe
This vegan and vegetarian Rasta Pasta recipe is a creamy pasta dish with Jamaican-inspired flavors. It comes together in less than 30 minutes and is easily made gluten-free, too.
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Peanut Crunch Salad in a Jar - A Virtual Vegan
Peanut Crunch Salad in a Jar. A healthy, super tasty lunch that you can make up to 5 days ahead ready for grab-and-go lunches during the week!
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Zesty Smashed Chickpea Salad Sandwich (Gluten-Free, Vegan)
A super healthy, easy and flavorful Smashed Chickpea Salad Sandwich filled with garbanzo beans, chopped pickles , walnuts, onion, lemon juice, sriracha, mustard and the PERFECT blend of spices. This makes for one high-protein + high-fiber meal that is gluten-free, dairy-free, vegan, refined sugar-free, soy-free and DELICIOUS!
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Zoodles with Thai Peanut Sauce and Tofu - Calm Eats
If you’re looking for a 10 minute dish that’s full of flavor and simple to make, these zoodles with Thai peanut sauce and tofu have got you covered.
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Bell Pepper Sandwich - Vegetarian Mamma
This Bell Pepper Sandwich is a quick and easy low-carb meal that is fun to eat. The Bell Pepper Sandwich was a hit on TikTok and will become a favorite in your kitchen.
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Air Fryer Falafel
Crispy and tender air fryer falafel made with delicious, nutritious ingredients. Naturally gluten-free and vegan.
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Gallo Pinto Recipe
Gallo Pinto is a rice and beans dish with its origins in Central America. This take is inspired by my time living in Costa Rica and how I most frequently experienced this dish. It is so tasty and filling that I love to introduce it to others who may not have experienced it yet! You can also find this recipe in my book, The Vegetarian Family Cookbook.
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Spicy Bean Burgers (15 Minute Recipe!) - Veggie Inspired
These Spicy Bean Burgers are the easiest veggie burgers you’ll ever make! Just 4 ingredients and 15 minutes is all you need! Gluten free and Vegan!
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Hummus Veggie Wrap (Addicting!) - Happy Healthy Mama
You will be OBSESSED with this Hummus Veggie Wrap. The first time I tried it, I couldn’t stop thinking about it. Use a gluten-free wrap/tortilla to make it GF!
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Sweet and Sour Cauliflower - Shutter + Mint Recipes
Sweet and sour cauliflower not only has a great ring to it, but it’s an unbelievably delicious, saucy, and healthy lunch, dinner, or appetizer!
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Mediterranean Cucumber Salad
A super simple and easy to make Mediterranean Cucumber Salad that is packed with cucumber, olives, onion, bell pepper, chickpeas, fresh herbs and an utterly delicious homemade dressing! Gluten-free and vegan.
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Easy Chana Masala (spicy chickpea stew) - Boulder Locavore
Easy Chana Masala is a spicy Indian chickpea stew packed with bold, fragrant flavors. Made with easy to find ingredients. On the table in 30 minutes!
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Vegetarian Cauliflower Rice Burrito Bowl Recipe - Peas and Crayons
What better way to pile on the veggies than with this delicious Vegetarian Cauliflower Rice Burrito Bowl with all your favorite toppings...
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Sesame Noodles
Super simple, easy and delicious Sesame Noodles made with wholesome ingredients. Gluten-free, vegan, nut-free and soy-free.
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Grilled Cheese Sandwich w/ Cream Cheese, Roasted Peppers & Basil - Aleka’s Get-Together
If you’ve never tried grilled cheese using cream cheese, you haven’t lived yet. This sandwich is also made with roasted peppers and basil!
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Easy Quinoa Veggie Wrap With Sweet Italian Dressing (Gluten-Free I Vegan) - Fit As A Mama Bear
Enjoy a flavorful lunch with this homemade veggie wrap! Loaded with protein-packed quinoa and colorful veggies all dressed in a homemade Italian dressing. This quinoa wrap makes a great meal prep recipe, tasty lunch or gluten-free dinner recipe on a busy weeknight!
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Vegan Reuben Sandwich (wfpb, oil free) - Ve Eat Cook Bake
Vegan Reuben Sandwich easy made with marinated tempeh instead of corned beef and a homemade dairy free Russian Dressing Sauce.
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Brown Rice Salad Recipe - Veggies Save The Day
It’s easy to turn cold cooked brown rice into a delicious meal or side salad loaded with beans, herbs and spices, and your favorite vegetables.
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Lentil Lettuce Wraps - i Heart Vegetables
These lentil lettuce wraps are filled with hearty lentils, crunchy water chestnuts, and plenty of spicy flavors. Try these as an appetizer with your favorite Asian dishes, or enjoy them as a filling meatless main dish!
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Teriyaki Tofu Recipe
Loaded with tofu, crisp veggies, delicious teriyaki sauce, garlic, sesame seeds, this Teriyaki Tofu Stir Fry is the perfect plant-based meal.
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Vietnamese Noodle Bowls with Tofu - V Nutrition and Wellness
These Vietnamese Noodle Bowls are loaded with fresh vegetables, tofu, and a tangy sauce. They’re naturally gluten-free and are best enjoyed for easy weekday lunches or family dinners!
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Aubergine Curry
A super creamy Aubergine Curry packed with perfectly balanced flavors and a touch of spice. This filling and comforting eggplant curry is certain to satisfy your comfort food cravings! Vegan and gluten-free.
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Pineapple Cashew Cauliflower Rice - Running on Real Food
This easy to make, delicious low-carb vegan pineapple cashew cauliflower rice can be ready in less than 30 minutes!
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Vegan Curry Pasta - Vegan Punks
This vegan curry pasta pairs two of our favourite foods – curry and pasta! We combine them both with orange juice for a zesty taste explosion.
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📖 Recipe
25+ Vegetarian Lunch Ideas: Maple Ginger Tofu Bowls & More!
Healthy vegetarian dishes can be flavorful and easy to prepare. Use these easy vegetarian lunch ideas and recipes as inspiration for your next midday meal!
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Servings: 4
Ingredients
- 1 14 oz package extra firm tofu pressed, drained, cubed
- 2 tbs tapioca flour
- 3 tbs coconut oil
- 4 tbs maple syrup
- 2 tbs coconut oil
- 1 tbs ginger root grated
- 1 tbs apple cider vinegar
- 1 tbs sriracha sauce optional
- 1/4 tsp garlic powder
- 1/4 tsp ground ginger
- 1 14 oz package rice noodles cooked according to package directions
- 2 cup broccoli florets steamed
- optionally sesame seeds, for garnishing
Instructions
- Press package of tofu in a tofu press, or wrap in a tea towel and place a heavy object on top (book, canned food, etc.) and let sit for ten minutes to allow the brine to drain. Pat tofu to dry. Slice into 1/2-1″ cubes.
- In a large bowl combine pressed, drained and cubed tofu; and tapioca starch. Toss to coat.
- In a large oven-proof frying pan or cast iron skillet heat 3 tbs coconut oil over medium heat.
- Place coated tofu in one even layer in skillet and fry, turning a few times until all sides of tofu cubes are beginning to brown (about ten minutes).
- Preheat oven to 400°F.
- In a mixing bowl combine maple syrup, coconut oil, grated ginger, vinegar, sriracha (optional), garlic powder, and ground ginger. Whisk until smooth.
- Pour maple ginger sauce over tofu; toss to coat.
- Place coated tofu in preheated oven and bake for 15 minutes, or until sauce is sticky and bubbling.
- To serve, place cooked rice noodles in a bowl and top with maple ginger tofu, steamed broccoli, and sesame seeds (optional).
- Enjoy!
Notes
You can find this recipe and many others in my book The Vegetarian Family Cookbook!
Nutrition
Serving: 1bowl | Calories: 709kcal | Carbohydrates: 112g | Protein: 14g | Fat: 22g | Saturated Fat: 15g | Sodium: 301mg | Potassium: 221mg | Fiber: 4g | Sugar: 13g | Vitamin A: 283IU | Vitamin C: 43mg | Calcium: 195mg | Iron: 2mg
Recommended Products
Tapioca Flour
Maple Syrup
Ground Ginger
Coconut Oil
Have you tried this recipe?Please Rate + Comment Below!
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Irina says
What a great collection of recipes it is! I am choosing the first one to start with. 🙂 Pinning!!
MJ says
SO many yummy looking vegetarian lunch recipes here! Can't wait to make the teriyaki tofu. Yum.
Jill says
Saving this collection for reference throughout the year. Eyeing that salad in the jar and hummus veggie wrap to start!
Alison says
I'm always on the lookout for simple vegetarian lunch ideas! This will be my go-to resource! The lettuce wraps look amazing!