Welcome to our roundup of 30 tasty vegan lunch ideas that will satisfy your cravings and energize you throughout the day.

From hearty salads to savory sandwiches, creative wraps, and comforting bowls, we’ve carefully selected our favorite weekday lunch meals.

Whether you want to spice up your lunch routine or explore new ingredients, these vegan dishes will do the trick.

Vegan lunch ideas

If you aim for a healthier you, eat less meat, or have a more exciting lunchtime, these mouthwatering lunches can be added to your cooking repertoire.

Our 30 best vegan lunch ideas

1. Vegan Pasta Salad

Vegan pasta salad with beans and cherry tomatoes

Our first recipe on this list is a vegan pasta salad featuring tender white beans.

The white beans complement the al dente pasta perfectly, while colorful veggies add freshness.

It’s a satisfying, protein-packed meal that’s delicious and easy to bring to school and the office.

2. Microwave sweet potato

Microwave sweet potato with couscous topping

Microwave sweet potato paired with couscous and chickpeas is a convenient vegan lunch idea that balances flavors and textures.

The creamy sweetness of the potato complements a light couscous salad and makes a wholesome Mediterranean-inspired meal.

TIP: We love that this meal takes just 20 minutes to prepare; it’s the perfect choice for busy days.

3. Vegan egg salad with tofu

vegan egg salad

Vegan egg salad made with tofu is a plant-based lunch option, excellent on toast and even better in a sandwich.

Its creamy texture and savory flavors mimic traditional egg salad but without the eggs and with homemade vegan mayonnaise.

Packed with protein and ready in just 15 minutes, it’s a delicious choice for a satisfying meal.

4. Easy vegan “chicken” salad

tofu salad with dressing

Tofu salad with crispy fried tofu cubes offers a mix of textures with the satisfying crunch of fresh veggies and golden brown tofu.

Tossed with fresh vegetables and a velvety, creamy tahini sauce, it’s a guilt-free and satisfying vegan lunch.

TIP: crispy fried and air fryer tofu make brilliant plant-based chicken subs.

5. Chickpea tuna sandwich

vegan tuna sandwich

Chickpea tuna salad, mixed with creamy vegan mayonnaise, is a satisfying and no-cook lunch option.

It’s a quick and healthy choice for busy days; mash the chickpeas and toss the ingredients together.

TIP: serve your vegan tuna in a baked potato, a sandwich, or toast for a handy lunch meal.

6. Mediterranean bowl

Mediterranean bowl with fork

A wholesome vegan lunch is a Mediterranean bowl featuring creamy hummus and crispy falafel.

The harmonious blend of flavors, from savory falafel to hummus, transports your taste buds to the sunny shores of the Mediterranean.

This wholesome, protein-packed meal will satisfy your palate and give you energy for the rest of your day.

7. Scramble tofu toast

Tofu scramble is a quick and satisfying vegan lunch option that takes just 10 minutes to prepare.

Crumble tofu, sauté it with spices, and enjoy a proteinpacked meal that’s both delicious and nutritious.

It’s a versatile dish that allows for endless flavor combinations, for example, served on avocado on a slice of sourdough toast.

8. Easy chickpea salad

Chickpea salad in a bowl with a fork

A chickpea salad with olives and fresh veggies is a convenient vegan lunch option.

Packed with protein, fiber, and vibrant flavors, it’s a satisfying and wholesome midday meal.

9. Lentil vegetable soup

Lentil Vegetable Soup with spoon

Lentil vegetable soup is a perfect vegan meal prep option for a healthy and hearty lunch.

Packed with protein from brown lentils and a variety of veggies, it offers a satisfying and nutritious midday meal.

Make a big batch on Sunday, and you’ll have delicious lunches ready throughout the week.

10. Couscous salad

Couscous salad with tahini dressing

Here is a meal plan-friendly vegan lunch with couscous salad drizzled in creamy tahini dressing.

Packed with vibrant veggies and fluffy couscous, it’s a 20minute wholesome option for a satisfying midday meal that bursts with flavor and nutrition.

11. Piadina with vegan cheese

Piadina with cheese and arugula

Indulge in a delicious vegan lunch with a piadina wrap filled with creamy melted vegan cheese with arugula for a burst of peppery freshness.

This Italianinspired lunch meal combines simple ingredients and is perfect for a satisfying and plant-based meal.

12. Black bean quinoa salad

black bean salad with quinoa and sweet potatoes

Next on our list is a wholesome and satisfying black bean salad. We mix roasted sweet potato chunks, protein-packed quinoa, avocado, and zesty cilantro lime dressing.

This colorful meal offers a healthy balance of fiber, vitamins, and plantbased goodness to energize you throughout the day.

13. Hummus pasta

a forkful of hummus pasta

Enjoy a quick and flavorful 20minute meal with our hummus pasta featuring sautéed mushrooms.

We add creamy hummus to create a rich sauce that perfectly complements the earthy mushrooms, making it a satisfying option for lunch and dinner.

14. Rice salad

Rice salad with cherry tomatoes and fresh herbs

Rice salad is a nutritious vegan lunch option with fiber and essential nutrients.

Its versatility allows you to incorporate a colorful array of veggies, legumes, and herbs, making it a quick and wholesome meal for any day.

Prepare it for a convenient and satisfying lunch for you and the planet.

15. Tofu cream cheese on toast

Tofu cream cheese variations

Tofu cream cheese infused with rich tahini creates a luscious and nutritious spread, perfect for elevating your sandwiches and toast.

Make it in five minutes, and indulge in a plant-based cheese alternative that’s both convenient and delicious.

16. Avocado toast

avocado spread on toast with roasted chickpeas and cherry tomatoes

Creamy avocado spread, ready in just 5 minutes, elevates your sourdough and sandwiches to a new level.

Mash ripe avocados with zesty lemon juice, tahini, and a hint of garlic powder.

It’s a luscious spread and dip idea you want to use generously for a flavor-packed bite.

17. Eggless Frittata

vegan frittata with sautéed zucchini

Here is a proteinpacked vegan meal idea with chickpea frittata; it swaps tofu for a wholesome zucchini base.

Sauteed to perfection, the zucchini and red onions add flavor to this plant-based favorite, making it a hearty and satisfying lunch option.

18. Orange tofu

Orange Tofu on a plate with rice and a spoon

Orange tofu with bell pepper is a vibrant and flavorful vegan dish perfect for lunch—the tangy orange sauce pairs beautifully with the crispy tofu and sweet bell peppers.

When reheated and served on a bed of fluffy rice, it becomes a satisfying and wholesome vegan meal that’s both delicious and nutritious.

19. White bean aglio e olio

Aglio olio beans with a fork and chili

White bean aglio e olio pasta is a convenient 15-minute vegan lunch option.

It combines al dente pasta with sautéed garlic in olive oil, creating a flavorful base.

Adding white beans adds protein and creaminess, making it a satisfying and quick meal.

20. Lemon tofu

Lemon tofu with parsley

This vegan-friendly lunch idea is inspired by Italian lemon chicken cooked in a skillet.

Lemon tofu is an easyeveryday recipe you can make in 20 minutes with simple ingredients.

We replaced the chicken fillet with tofu slices, resulting in a delicious and nutritious meal that can be prepared quickly.

21. Chickpea curry

Chickpea Curry with a silver spoon

Chickpea is an easy 30-minute meal, and it’s delicious served on white rice as a plant-based meal.

Our recipe is cooked in one pot, is an excellent weeknight lunch or dinner, and keeps wonderfully in the fridge for several days.

22. Falafel in pita bread

Falafel in a pita bread with hummus

You can serve falafel as a main course or an appetizer for a meze platter.

We love serving it with hummus, a pita bread sandwich wrapped in flatbread, or a falafel bowl with salads and pickles.

Falafel is a delicious recipe that is also naturally vegetarian and vegan.

23. Tofu soup

winter tofu soup with broccoli and spinach

This tofu soup is a quick, tasty, and easy vegan lunch idea; make it in 20 minutes with simple ingredients and seasonal veggies.

We keep this recipe vegan without pork, beef, chicken, egg, or shrimp and instead use tofu as our primary source of healthy fats and plant-based proteins.

24. Chickpea pasta salad

chickpea pasta salad in a bowl

This chickpea pasta salad is excellent for meal preppotlucks, and picnics, and you can have it for a quick lunch or a healthy dinner.

Our recipe takes 20 minutes to prepare, and it’s perfect for springsummer, and early autumn.

It’s versatile, tasty, and packed with vitamins, antioxidants, and plant-based protein from wholesome ingredients.

25. Buddha bowl

Buddha bowl with peanut sauce

This Buddha bowl can be a protein-rich vegan meal for breakfastlunch, and dinner.

The combination of creamy avocado, crispy red cabbage, brown rice, charred tofu, and peanut sauce is satisfying and delicious.

TIP: It’s excellent for meal prep since you can grill the tofu, pickle the onions, and boil the rice 3-4 days in advance.

26. Moroccan carrot salad

Lentil carrot salad with shaved almonds

In less than 30 minutes, you’ll have one of the most delicious and unique carrot salads to serve as a starter or side dish.

TIP: add a can of cooked lentils to make this Moroccan carrot salad even more nutritious and turn it into a quick lunch. Our recipe is naturally vegan and gluten-free.

27. Chickpea soup

Chickpea soup with toasted bread

Chickpea soup is one of our favorite vegan lunch ideas; it is rich in fiberplant proteinheart-healthy fats, and antioxidants from rosemary and vegetables.

Serve it with a slice of grilled or toasted bread brushed with garlic and drizzled with extra virgin olive oil.

We are sure these flavors will transport you to the idyllic Tuscan countryside.

28. Tofu curry

tofu curry

Making an excellent and creamy tofu curry is easy.

Put this meal together in about 30 minutes and make the best everyday vegan curry recipe.

It’s a convenient makeahead lunch idea that will nourish you as it contains amino acids and protein from tofu.

29. Penne arrabbiata

penne arrabbiata in a pan

Penne arrabbiata is a quick Italian vegan lunch option featuring al dente pasta tossed in a fiery tomato and chili pepper sauce.

This spicy and flavorful dish is an excellent mix of simplicity and taste. It’s a satisfying choice for plantbased eaters seeking a quick lunch.

TIP: Garnish with fresh basil for an authentic Italian touch.

30. Lentil curry


Lentil curry is a fantastic makeahead vegan lunch as it offers a blend of protein and fiber.

Its rich, aromatic flavors develop even more when prepared in advance, making it a convenient and satisfying choice for busy weekdays.

Reheat and enjoy a nutritious, hearty, budget-friendly, and ecoconscious curry.

Tips for tasty vegan lunch ideas

Using three main components, you can easily make a quick, healthy, colorful, and delicious vegan meal.

1) Fresh, colorful, and crunchy veggies. Choose local and seasonal for the best taste and nutrition.
2) Plant-based protein. Try tofu, legumes, tempeh, pulses, quinoa, seeds, brown rice, and grains. Choose 1, 2, or 3 to make the nutrition profile as varied as possible.
3) Creamy dressing or topping. Take your pick from this list of easy vegan sauces, or pair it with creamy toppings, such as:

  • Avocado spread: velvety, smooth and creamy, and packed with healthy fats
  • Easy Guacamole: a perfect topping for salads and filling for wraps
  • Cashew sour cream: homemade sour cream in 10 minutes with cashews and lemon
  • Eggplant dip: with roasted eggplant and tahini, a creamy and aromatic topping idea

What to eat on a vegan diet

With this abundance of vegan lunch ideas, hopefully, you can use this list as a source of inspiration for making healthy plant-based lunches.

Always consult a doctor before making drastic dietary changes. For more in-depth nutritional guidance, we highly recommend resources such as WebMD, the Vegan Society, and the book “Becoming Vegan” (2014).

If you want more meal ideas, such as breakfast and dinner, see our other veganfriendly roundups:

For many more 30-minute meal ideas, check out our 30-minute meal category page.

Vegan lunch ideas with salads and sandwiches

30 Vegan Lunch Ideas

By: Nico Pallotta
5 from 8 votes
These delicious vegan lunch ideas are easy to makehealthyvibrant, and beginner-friendly.
Try this 10-minute vegan tuna salad that you can serve with a baked potato, in a sandwich, or as a quick appetizer.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4 servings
Course: Main Course, Snack, Starter
Cuisine: International


  • 2x 15-ounce cans chickpeas drained
  • cup vegan mayo
  • 1 tablespoon soy sauce
  • 1 tablespoon mustard
  • 1 tablespoon nori sheet blended into flakes
  • ½ medium red onion chopped
  • 1 stalk celery chopped
  • 1 handful parsley chopped
  • ½ lemon the juice
  • 1 tablespoon capers or pickles – chopped
  • 2 pinches salt
  • 2 twists black pepper


  • Drain and rinse the canned chickpeas then transfer them into a large container with low edges such as an oven dish or into a large mixing bowl and mash them with a fork.
    Tip: It's easier to mash the chickpeas in a flat container like an oven dish than in a bowl.
    mashed chickpeas in a baking pan
  • Add the rest of the ingredients: vegan mayo, soy sauce, mustard, blended nori sheets, chopped red onion, chopped celery, chopped parsley, chopped capers, lemon juice, salt, and pepper.
    all ingredients for vegan tuna in a container
  • Mix with a fork until all ingredients are well combined. Taste and adjust for salt.
    vegan tuna just made by mixing all ingredients
  • Serve in a sandwich, on toasted bread, as a starter, on a baked potato, or eat as is as with a side of lettuce leaves as a salad.
    baked sweet potatoes stuffed with chickpea tuna


Nori Sheets are added to give a sea flavor to the vegan tuna. If you don’t have or don’t like nori seaweed you can omit it.
The best way to add nori is to blend the sheets in a blender at full speed until the sheet turns into dust or flakes. You can store the leftover nori flakes into an airtight container for months, and use it sprinkled on salads or other meals.
See the variation chapter in this blogpost to have a better idea about how to use this vegan tuna salad.


Calories: 137kcal, Carbohydrates: 5g, Protein: 1g, Fat: 12g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Potassium: 93mg, Dietary Fiber: 1g, Sugar: 1g, Vitamin A: 203IU, Vitamin B6: 1mg, Vitamin C: 10mg, Vitamin E: 1mg, Vitamin K: 21µg, Calcium: 17mg, Folate: 13µg, Iron: 1mg, Manganese: 1mg, Magnesium: 8mg, Zinc: 1mg
Tried this recipe? Leave a comment below or mention @theplantbasedschool on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you liked these vegan lunch ideas, you might also enjoy:

[adthrive-in-post-video-player video-id=”cCGHO10I” upload-date=”2023-01-03T13:08:21.000Z” name=”Vegan tuna.mov” description=”Vegan tuna is a quick and easy recipe made with mashed chickpeas. It’s the perfect replacement for tuna in a sandwich, to fill a baked sweet potato, as an appetizer, or just as is as a vegan tuna salad.” player-type=”default” override-embed=”default”]

Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

5 from 8 votes (7 ratings without comment)

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