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!
What Can Vegetarians Eat for Lunch?
You might be wondering what makes for a good vegetarian lunch! Here are some general lunch ideas to get you started before we jump into some delicious lunch recipes.
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.
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!
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
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".
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!
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.
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.
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!
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!
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.
1 14ozpackage rice noodlescooked according to package directions
optionallysesame seeds, for garnishing
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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).
Hello! I’m a mama, food writer, photographer, recipe developer, and cookbook author. I enjoy sharing both wildly creative and ridiculously practical gluten-free vegetarian recipes that are approachable for all. Welcome!