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.
Browse through this list to find your favorite recipe. Choose from meat–free 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
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
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)
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
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 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
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 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
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
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 ready–to–eat meal at any time.
9. Couscous salad
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
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
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
Learn how to make the creamiest, most 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 is an Italian bread salad with summer vegetables 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
Make this lunchbox–friendly 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 sweet potatoes and quinoa is a wholesome and vibrant grain bowl that works well as a vegetarian lunch.
Mix it with cooked quinoa for extra protein, use it as a filling in a burrito.
16. Chickpea frittata
This chickpea frittata is crisp on the outside, 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 gluten–free.
17. Greek chickpea salad
Feta chickpea salad is creamy, crunchy, and 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 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 combines creamy peanut sauce and fresh vegetables for a 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 contains protein-rich chickpeas and quinoa, veggies, and a heavenly 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
This hummus sandwich is a healthy sandwich recipe for an easy lunchbox idea.
It’s without meat and suitable for vegetarians and vegans.
22. Lentil tabbouleh
Our lentil tabbouleh is an excellent starter, side dish, or main dish, part of a mezze platter with other Middle-Eastern and Mediterranean recipes.
Serve it with hummus, baba ganoush, or avocado spread with toasted pita bread and fresh vegetables.
23. Broccoli salad
This healthy broccoli salad is made for a vegetarian lunchbox.
It’s a healthier recipe without bacon and gorgeously creamy, and packed with sweet, tangy, and savory flavors.
24. Creamy pasta salad
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
You will love our red lentil soup as it’s easy to make in one pot in 30 minutes.
It’s excellent as an easy weeknight dinner, a protein–rich lunch idea, and delicious with a thick slice of toasted bread.
26. Tofu soup
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 is an excellent vegetarian lunch recipe for a delicious and fulfilling meal.
Kids will love this recipe, and picky eaters will devour it straight from the skillet.
28. Orange tofu
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
This chickpea curry is super meal–prep–friendly 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
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 is rich, creamy, and easy as it’s made with our velvety tahini sauce.
32. Lentil salad
Lentil salad is one of easiest lentil recipes ready in just 15 minutes, and a colorful lunch idea.
33. Mushroom pasta
Vegan mushroom pasta is a quick and creamy recipe in just 30 minutes.
It’s a simple yet incredibly delicious and flavorful vegetarian lunch idea.
34. Microwave sweet potato
Microwave sweet potato is quick, healthy, and delicious.
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
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:
- Easy pasta recipes include vegetarian meatballs, bolognese, and Alfredo sauce recipes.
- Replacing chicken and beef with different Tofu recipes
- Replacing eggs with various chickpea recipe ideas
- Add creaminess to salads and protein with these top vegan sauce recipes.
- Satisfy sweet cravings by making these indulgent vegan cakes
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.
35 Vegetarian Lunch Ideas
Equipment
- Large nonstick pan
Ingredients
- 20 ounces mushrooms white, brown, champignon, portobello, etc
- ¼ 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
- ⅓ cup flour
- ⅓ cup white wine or vegetable broth
- ⅓ cup vegetable broth or water
- 1 handful parsley
- salt and pepper to taste
Instructions
COOK THE MUSHROOMS
- Soak the dried porcini mushroom with hot water for 10 minutes.Note: adding dried porcini mushrooms is optional. Dried mushrooms help boost the mushroom flavour of the dish.
- To a large skillet (non-stick preferably), add 1 tablespoon of olive oil, crushed garlic, and sliced mushrooms. Cook on high heat for 5 minutes, stirring often.
- Add the soaked dried mushrooms and their soaking water. Season with salt and pepper and cook for another 5 minutes, or until there's no excess water in the pan.
- When the mushrooms are cooked, and most of their excess water has evaporated, transfer them to a bowl.
COOK THE TOFU
- While the mushrooms cook, slice the tofu into ⅙ to ¼ 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.Add all-purpose flour to a plate, then coat each slice of tofu in the flour.
- On the same pan, add 2 tablespoons of olive oil, then add the tofu slices. Cook the tofu slices on medium heat for about 4 to 5 minutes, turning them once.
- When the tofu is almost ready, add the white wine to the pan and let it evaporate.
- Add the mushrooms to the tofu, add the vegetable broth and chopped parsley, and finish cooking for another 2 minutes.
- We recommend serving three slices of tofu per person, with some mushrooms on the side.
Notes
Nutrition
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