If you want to find the best vegetarian lunch ideas that are quick and easy, you’ve come to the right place.

We’ve selected 35 of our best healthy vegetarian meals – most of which you can make in less than 30 minutes.

35 vegetarian lunch ideas.

Browse through this list to find your favorite recipe. Choose from meatfree meals, easy salad recipes, sandwiches, wraps, simple pasta recipes, and more.

We include meal prep tips so you can bring your lunch to work, school, and make ahead for the week.

Whether you’re a beginner vegetarian, omnivore, or flexitarian, you’ll find your new lunch favorite on this list.

1. Chickpea tuna sandwich

vegan tuna sandwich

Chickpea tuna is a quick and easy vegetarian lunch idea made with mashed chickpeas.

It’s the perfect replacement for tuna in a sandwich, to top a baked sweet potato, and perfect as a quick lunch.

2. Tomato feta salad

Greek cucumber tomato salad

Cucumber tomato salad is a refreshing vegetarian lunch idea.

Enjoy this easy recipe as a summer side dish, or add protein, such as chickpeas or fried tofu, to upgrade it to a quick and healthy meal.

3. Pasta alla Norma (eggplant pasta)

Eggplant pasta with a rich tomato sauce in a white bowl.

Our pasta alla Norma (eggplant pasta) is a classic Sicilian dish with a rich and creamy tomato sauce, tender roasted eggplants, and fresh basil.

Combining roasted eggplant, marinara sauce, and al dente pasta makes an excellent vegetarian lunchbox idea.

4. Sweet potato salad

how to assemble a sweet potato salad on a bed of leafy greens

Have this sweet potato salad for lunch or a quick and healthy make-ahead dinner, or bring it to potlucks and picnics.

Roasted sweet potatoes paired with leafy greens, avocado, and a creamy maple syrup dressing make it a wholesome and happy lunch salad.

5. Rice salad

Rice salad in a white bowl.

Rice salad is the perfect vegetarian summer dish, easy to prepare in advance, and perfect for bringing with you for a picnic outdoors.

It’s excellent for meal-prepping for the week and as a potluck meal, as it keeps well in the fridge for days.

5. Eggs in purgatory

Eggs in purgatory in a white skillet and fresh basil.

Here a quick way to make a one-pot vegetarian lunch recipe.

Eggs in purgatory is an Italian recipe from Naples with a rich tomato sauce, and eggs that cook in the sauce. Enjoy it with a slice of toasted bread or focaccia bread.

6. Lentil meatballs

Lentil meatballs served as an appetizer on a white plate with marinara sauce.

Lentil meatballs make a quick and protein-rich vegetarian recipe perfect for lunch meal prep.

They keep in the refrigerator for up to 3 days in an airtight container, that you can easily brinch to work and school.

7. Chickpea salad

Chickpea salad on a Mediterranean plate.

This Mediterranean chickpea salad is an easy and nutritious dish with fresh vegetables and canned corn.

Make it in 15 minutes with simple, fresh ingredients and a refreshing lemon vinaigrette.

8. Pasta salad

Vegan Pasta Salad on a blue plate with hand holding a silver spoon

Pasta salad is the ideal lunchtime meal as it’s quickly prepared and stores well in the fridge for days.

It’s also great to make in advance to have as a readytoeat meal at any time.

9. Couscous salad

Couscous salad with tahini dressing

Couscous with chickpeas is a meal-prep-friendly lunch salad ready in 20 minutes.

Make a big batch, store it in the fridge for the upcoming week, and serve it with tahini sauce or yogurt tahini dressing.

10. Zucchini salad

Zucchini salad served on a bed of hummus.

Fresh, bright, and crispy, this zucchini salad is the ultimate summer salad.

It’s perfect for picnics and as a light lunch on a bed of hummus and a slice of bread.

11. Asian noodle salad

Asian noodle salad after mixing with grilled tofu

This noodle salad recipe is a cold salad with peanuts and fresh vegetables perfect for lunchbox meals.

It’s low in calories but still satisfying with plant-based protein from grilled tofu.

12. Avocado Toast

If you want to find the best vegetarian lunch ideas that are quick and easy, you've come to the right place.

Avocado toast with chickpeas.

Learn how to make the creamiestmost delicious avocado spread to eat in sandwiches and on toast or serve as a dip with warm pita bread and veggie sticks.

Add fresh tomatoes or roasted chickpeas for a colorful and nourishing lunch toast.

13. Panzanella

panzanella salad in a white bowl.

Panzanella is an Italian bread saladย withย summer vegetablesย and leftover stale bread soaked in water.

It’s an easy vegetarian lunch idea; you can even add chickpeas, or crumbled feta.

14. Focaccia sandwich

Focaccia sandwich in a pink bento box with fresh vegetables

Make this lunchboxfriendly focaccia sandwich with hummus, cheese, and pickled red onions.

It fits perfectly into a bento box, with cherry tomatoes and gherkins.

15. Black bean salad

black bean salad with avocado, corn, and a hand holding a spoon

Black bean salad with sweet potatoes and quinoa is a wholesome and vibrant grain bowl that works well as a vegetarian lunch.

Mix it with cooked quinoaย for extra protein, use itย as a filling in a burrito.

16. Chickpea frittata

vegan frittata with sautรฉed zucchini

This chickpea frittata isย crisp on the outside,ย soft, and moist on the inside, and for some reason, it feels like eating a regular egg frittata.

Packed with protein from chickpea flour, this frittata is tasty, satiating, and glutenfree.

17. Greek chickpea salad

Greek chickpea salad on a white plate with crumbled feta

Feta chickpea saladย isย creamy,ย crunchy, andย refreshing, and it’s all you need for a quick and healthy lunch.

Serve it with slices of toasted bread for a satiating vegetarian meal.

18. Piadina with melted cheese

Piadina with cheese and arugula.

Piadina is a thin, yeast-free Italian flatbread that you can stuff with fresh leaves, pesto, and melted cheese and enjoy for a light lunch.

19. Peanut noodles

Peanut noodles with chopsticks and veggies

Peanut noodles combines creamy peanut sauce and fresh vegetablesย for aย quick vegetarian lunch.

Eat this noodle recipe cold or reheat it in a microwave for a convenient meal.

20. Quinoa feta salad

quinoa chickpea salad with feta and olives

Quinoa chickpea salad containsย protein-rich chickpeas and quinoa, veggies, and a heavenlyย honey-mustard dressing.

This recipe is excellent for meal prep. It requires less than 30 minutes to prepare, and it uses simple ingredients.

21. Hummus sandwich

Hummus sandwich up close on a white cutting board

This hummus sandwich is a healthy sandwich recipeย for anย easy lunchbox idea.

It’s without meat and suitable for vegetarians and vegans.

22. Lentil tabbouleh

lentil tabbouleh with hummus and tahini sauce

Our lentil tabbouleh is anย excellent starter,ย side dish,ย orย main dish, part of a mezze platter with other Middle-Eastern and Mediterranean recipes.

Serve it withย hummus,ย baba ganoush, orย avocado spreadย with toastedย pita bread and fresh vegetables.

23. Broccoli salad

Broccoli salad on a white plate

This healthy broccoli salad is made for a vegetarian lunchbox.

It’s a healthier recipe without baconย andย gorgeously creamy, and packed withย sweet, tangy, and savory flavors.

24. Creamy pasta salad

Creamy pasta salad on a blue plate with cucumber on the side

Creamy pasta salad is a perfect vegetarian lunch idea as it’s without meat and ready in about 20 minutes.

We use cannellini beans and Greek yogurt for protein and olives for umami flavor.

25. Red lentil soup

Red lentil soup with garlic, lemon, bread, and rosemary

You will love ourย red lentil soupย as it’s easy to make in one potย in 30 minutes.

Itโ€™s excellent as an easy weeknight dinner, a proteinrich lunch idea, and delicious with a thick slice of toasted bread.

26. Tofu soup

Tofu soup recipe in a blue bowl with garlic on the side

This tofu soup is quick, tasty, and easy! You can make it in 30 minutes, with simple ingredients and seasonal veggies anytime.

Serve as an appetizer, or make it a meal by adding rice noodles.

27. Mexican rice

Mexican rice in a blue skillet with a golden spoon

Mexican rice is an excellent vegetarian lunch recipe for aย delicious and fulfilling meal.

Kids will love this recipe, and picky eaters will devour it straight from the skillet.

28. Orange tofu

Orange Tofu on a plate with rice and a spoon

This easy vegetarian dish is the best alternative to an Asian takeaway lunch.

We use crispy oven-baked tofu coated in a sticky, sweet, sour orange sauce. It’s tasty, tangy, and delicious.

29. Chickpea curry

chickpea curry with basmati rice and cilantro

This chickpea curry is super mealprepfriendly and great for lunch when you have access to a microwave oven.

It’s a one-pot 30-minute meal with loads of flavor, wholesome ingredients, and cooked chickpeas.

30. Mediterranean bowl

Mediterranean bowl with parsley

This Mediterranean bowl is an excellent lunch idea with simple storebought or homemade ingredients that are easy, healthy, and delicious.

We combine falafel, pickled red onions, fresh vegetables, hummus, and pita bread for a wholesome vegetarian meal.

31. Tahini salad

Tahini salad with chickpeas

Tahini salad with chickpeas isย rich, creamy, and easy as it’s made with our velvety tahini sauce.

32. Lentil salad

Lentil salad on a white plate with hand holding a silver spoon

Lentil salad is one of easiest lentil recipes ready in just 15 minutes, and a colorful lunch idea.

33. Mushroom pasta

vegan mushroom pasta with cherry tomatoes and parsley

Veganย mushroomย pastaย is a quick and creamy recipe inย justย 30ย minutes.

It’s a simple yet incredibly delicious and flavorful vegetarian lunch idea.

34. Microwave sweet potato

baked sweet potato in air fryer loaded with black beans

Microwave sweet potatoย isย quick, healthy, and delicious.ย 

Eat it as is or load it with one of our toppings, such as black bean salad or quinoa salad, to turn it into a tasty lunch meal.

35. Chickpea pasta salad

Chickpea Pasta Salad served on a white plate with a spoon

You’ll love this healthy chickpea pasta salad recipe because it’s tasty, nourishing, and fulfilling, with wholesome plant-based protein, vitamins, and antioxidants.

It’s one of the most satiating and wholesome vegetarian lunch ideas.

How to store these vegetarian lunch ideas

  • How to store: you can store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave. On the second day, these meals will be stickier and less creamy.
  • How to freeze: you can also freeze the vegetarian lunch ideas for up to 3 months. To freeze, let it cool down first, then transfer it to a freezer-friendly container, leaving some space to allow it to expand.
    Thaw in the microwave or a pot on the stovetop. Before serving, garnish with fresh herbs and a drizzle of olive oil optionally.

More vegetarian lunch ideas

Vegetarianism is a versatile and flavorful way of incorporating vegetables and whole foods into your diet.

For many, a great place to start when cooking vegetarian is with familiar dishes, such as pasta, meat substitutes, and chicken replacements. For inspiration, take a peek at some of our favorite recipes:


Give yourself time to try new herbs, flavor combinations, and ingredients. Slowly, you’ll find your favorite meals and learn new tricks in the kitchen.

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

Vegetarian lunch ideas with sandwiches and salads.

35 Vegetarian Lunch Ideas

5 from 3 votes
If you want to find the best vegetarian lunch ideas that are quick and easy, you've come to the right place.
We've selected 35 of our best healthy vegetarian meals – most of which you can make in less than 30 minutes.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 people
Course: Main Course
Cuisine: International, Italian

Equipment

  • Large nonstick pan

Ingredients 

  • 20 ounces mushrooms white, brown, champignon, portobello, etc
  • ยผ cup dried porcini mushrooms (optional) + 1/3 cup of hot water to soak them
  • 2 cloves garlic
  • 3 tablespoons olive oil 1 for the mushrooms, 2 for the tofu
  • 8 ounces tofu firm
  • โ…“ cup flour
  • โ…“ cup white wine or vegetable broth
  • โ…“ cup vegetable broth or water
  • 1 handful parsley
  • salt and pepper to taste

Instructions 

COOK THE MUSHROOMS

  • Soak theย dried porcini mushroomย with hot water forย 10 minutes.
    Note: adding dried porcini mushrooms is optional. Dried mushrooms help boost the mushroom flavour of the dish.
    soaking dried mushrooms in a bowl
  • To a large skillet (non-stick preferably), addย 1 tablespoon of olive oil,ย crushed garlic,ย andย sliced mushrooms.ย Cook onย high heat for 5 minutes, stirring often.
    cooking mushrooms on a skillet
  • Add theย soaked dried mushroomsย andย their soaking water.ย Season withย saltย andย pepperย and cook forย another 5 minutes, or until there's no excess water in the pan.
    cooking mushrooms on a pan
  • When the mushrooms are cooked, and most of their excess water has evaporated,ย transfer them to a bowl.
    cooked mushrooms in a bowl

COOK THE TOFU

  • While the mushrooms cook,ย slice the tofuย into โ…™ to ยผ inch (0.5 cm) slices. There's no need to press it or pat it dry.
    We get 6 slices from 8 ounces of firm tofu (about half of a 16-ounce tofu block) and serve 3 slices per person.
    Addย all-purpose flourย to a plate, thenย coat each sliceย of tofu in the flour.
    tofu slices coated in flour
  • On the same pan, addย 2 tablespoons of olive oil,ย then add theย tofu slices.ย Cook the tofu slices on medium heat for aboutย 4 to 5 minutes, turning them once.
    turning the tofu
  • When the tofu is almost ready,ย add the white wineย to the pan and let it evaporate.
    tofu on a pan with white wine
  • Add theย mushroomsย to the tofu, add theย vegetable brothย andย chopped parsley, and finish cooking for anotherย 2 minutes.
    mushroom and parsley added onto the tofu
  • We recommend servingย three slices of tofu per person, with some mushrooms on the side.
    tofu mushroom recipe in a skillet

Notes

Nutrition Information is an estimate for 2 large portions of tofu with mushrooms.
MAKE AHEAD & STORAGE
– Make ahead:ย this is a quick recipe, and we don’t think it’s worth making it ahead of time.
– Refrigerator:ย store leftovers in the fridge, on a plate covered with foil, or in an airtight container for up to 3 days. The sauce would have thickened up the next day, so don’t expect the same creaminess.
– Freezer: mushroom tofu is not suitable for freezing.
– Reheat:ย we reheat this recipe in a microwave for 1.5 to 2 minutes.

Nutrition

Calories: 418kcal, Carbohydrates: 22g, Protein: 20g, Fat: 27g, Saturated Fat: 4g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 17g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1035mg, Dietary Fiber: 5g, Sugar: 7g, Vitamin A: 252IU, Vitamin B6: 0.4mg, Vitamin C: 10mg, Vitamin E: 3mg, Vitamin K: 46ยตg, Calcium: 166mg, Folate: 69ยตg, Iron: 4mg, Manganese: 0.3mg, Magnesium: 39mg, Zinc: 2mg
Tried this recipe?Leave a comment below or mention @nicoandlouise on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

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Nico and Louise in front of the Consolazione church in Todi

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with vegetarian and vegan recipes.

5 from 3 votes (3 ratings without comment)

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