25 Easy and Healthy Vegetarian Lunch Ideas (2024)

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ByKristen Wood 01/08/202209/15/2023 Last updated 09/15/2023

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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!

25 Easy and Healthy Vegetarian Lunch Ideas (1)

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!

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

25+ Vegetarian Lunch Ideas

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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Course: Entrées

Cuisine: Vegetarian

Diet: Gluten Free, Vegan, Vegetarian

Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Servings: 4

Author: Kristen Wood

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!