Finding satisfying and convenient plant-based lunch options can sometimes feel like a challenge, especially when you're trying to avoid the same old leftovers or pre-packaged meals. This article aims to provide a comprehensive list of vegan lunch ideas suitable for the office, home, or on-the-go, ensuring you have plenty of options to choose from. Whether you're a seasoned vegan, a new vegetarian, or just exploring plant-based eating, these ideas will help you create exciting, nutritious, and delicious lunches.
Quick and Easy Plant-Based Lunch Ideas
1. Hummus and Veggie Wrap
A simple yet satisfying option involves spreading hummus on a whole-wheat or sprouted wrap or pita. Add cucumbers, greens, sprouts, olives, lemon juice, salt, and pepper for a flavorful and nutritious meal. This is a great way to pack in a variety of fresh vegetables and healthy fats.
2. The Versatile Salad
Salads don't have to be boring or just a bowl of greens. There are countless additions you can make to create a filling and exciting plant-based salad. Consider adding cooked grains like quinoa or brown rice, beans, nuts, seeds, and a variety of colorful vegetables. Don't be afraid to experiment with different dressings and flavors to keep your salads interesting.
3. Nut Butter Bagel
A whole-wheat or sprouted bagel provides a surprising amount of protein. Spread your favorite nut butter on top for a dose of healthy fats and additional protein. To make it a more complete meal, add a banana and a handful of raw nuts.
4. Apple with Nut Butter and More
While an apple with nut butter might not be a complete meal on its own, it can be a great component of a satisfying lunch. Add a banana and a few handfuls of raw nuts to create a balanced and energizing meal.
Read also: Delicious Plant Paradox Breakfasts
5. Plant-Based Quesadilla
For a quick and customizable lunch, try a plant-based quesadilla. You can create a Mexican-inspired version by melting vegan cheese or guacamole between two tortillas, adding mushrooms or roasted peppers, and topping it with salsa. Alternatively, ditch the Mexican theme and use hummus (such as black bean hummus) and fresh vegetables for a unique twist.
6. Homemade or Store-Bought Veggie Burgers
Veggie burgers are a versatile and protein-rich lunch option. Homemade veggie burgers are ideal, as you have control over the ingredients. Make extra and freeze them for later. If you're short on time, there are many decent pre-made options available in stores.
7. Frozen Vegan Meals
While Michael Pollan's advice to avoid highly processed foods is a good rule of thumb, there are some decent frozen vegan meals available, such as pasta, pizza, and rice or noodle bowls. Amy's frozen rice and bean burrito is another popular option.
8. Hummus and Veggies
This is one of the easiest plant-based lunches you can prepare. Simply pair hummus with your favorite raw vegetables for a quick and nutritious meal. To make it even easier, you can buy pre-made hummus at the store.
9. Vegan Flatbread Pizza
Use a pre-made or homemade flatbread as a base for a vegan pizza. Add tomato sauce or vegetarian barbecue sauce, vegan cheese (if you eat it), and your favorite vegetable toppings.
Read also: Nutritious Granola Recipes
10. Avocado Toast
A millennial favorite, avocado toast is also a hit with plant-based eaters. Toast a slice of whole-grain bread and top it with mashed avocado, salt, pepper, and any other desired toppings.
11. Vegan Sushi
When you're in a pinch, grab some to-go vegan sushi from a grocery store or fresh market. It's simple, fresh, and typically pretty healthy. Spicy cucumber and avocado maki are great options.
12. Canned Soup
Keep a few cans of vegan soup in your desk for a quick and easy lunch. Lentil, vegetable, and "no-chicken" noodle soups are widely available and can be quite affordable.
13. Overnight Oats
Overnight oats are typically considered a breakfast food, but they can also make a delicious and convenient plant-based lunch. Use oats as a base and add nuts, seeds, fruit, and nut butter for a filling and nutritious meal. Prepare it the night before for a super easy lunch option.
14. Vegan "Caprese" Open-Faced Sandwich
Toast a slice of sprouted bread and top it with a thin slice of firm tofu (straight from the package), tomatoes, and basil. Drizzle with a bit of balsamic vinegar for a refreshing and flavorful sandwich.
Read also: Advantages of a Plant-Based Cleanse
More Creative and Nutritious Plant-Based Lunch Ideas
Plant-Based Bowls
Plant-based bowls are a fantastic way to combine various nutritious ingredients into one satisfying meal.
- Buddha Bowls: Combine roasted sweet potatoes, chickpeas, brown rice or quinoa, massaged kale, radishes, carrots, cabbage, sauerkraut, sesame seeds, and turmeric tahini sauce.
- Roasted Vegetable Bowl: Include roasted vegetables, hearty quinoa, and pepitas for crunch, topped with a flavorful sauce.
- Macrobiotic Bowl: A dynamic bowl with steamed veggies, brown rice, sauerkraut, mung beans, and turmeric-tahini sauce.
- Curry Power Bowl: A hearty and flavorful bowl packed with nourishing ingredients. Combine fresh vegetables, rice, and black beans with a flavorful avocado creme.
- Lentil Bowls: Prepare the components, including a creamy tahini dressing, in advance and assemble when you're ready.
- Vegan Fajita Bowls: Sauté tempeh, peppers, onions, and mushrooms for a flavorful Tex-Mex lunch.
- Quinoa with Chickpeas and Tomatoes: Enjoy this one-pot meal hot or at room temperature.
- Grain Bowls: Make a big batch of brown rice or any other grain and mix in salad-type toppings like beans, nuts, fruits, and veggies.
Plant-Based Burgers and Sandwiches
Hearty burgers and substantial sandwiches don't require meat.
- The Best Plant-Based Burger: A hearty, savory, smoky, and satisfying burger.
- Grilled Balsamic Portobello Mushroom Sandwich: Douse portobello mushroom caps in balsamic and tamari, and grill them until juicy and charred.
- Crispy Baked Falafel Sandwich: Crispy baked falafel packed with fiber and protein.
- Chickpea Salad Sandwich: Tahini adds richness to this mayo-free chickpea salad.
- Vegan "BLT" Sandwich: Crispy shiitake bacon replaces the meat in this plant-based riff on a BLT. Serve it on toasted whole-grain bread with vegan mayo.
- Chickpea Sunflower Sandwich: Combine smashed chickpeas and roasted sunflower seeds in a simple dressing.
- "Eggless Salad Sandwich" or "Chickpea Salad Sandwich": Crumble extra firm tofu or mash chickpeas in a bowl, add vegan mayo, stoneground mustard, salt, pepper, green onions, relish, and a little cayenne or curry powder and grated carrot.
- Rainbow "Raw-maine" Lettuce Boats: Use lettuce boats with hummus, fresh veggies, sprouts, and a creamy tahini sauce.
Veggie-Centric Plant-Based Dinner Recipes
These recipes put plants at the center of the plate.
- Cauliflower Steaks: Roast slabs of cauliflower and blend more cauliflower into a luscious, lemony sauce.
- Stuffed Acorn Squash: A tempeh and mushroom filling makes this stuffed acorn squash a satisfying main dish.
- Baked Sweet Potato with Broccoli Salad: Top a baked sweet potato with a bright broccoli salad and a creamy sauce made from baked sweet potato flesh, cashews, and rosemary.
- Stuffed Peppers: Tomatillo salsa adds zesty flavor to super-veggie stuffed peppers.
- Sun-Dried Tomato Pasta: Sun-dried tomatoes and fresh rosemary add depth to this comforting plant-based recipe.
Noodles and Sushi
Plant-based noodles and sushi are delicious and satisfying.
- Peanut Noodles: A quick and easy meal ready in under 30 minutes. Use 100% buckwheat soba noodles or brown rice pasta if gluten-free.
- Veggie Sushi Rolls: Roasted shiitake mushrooms add rich flavor to these veggie sushi rolls.
Substantial Salads
Say goodbye to sad salads with these exciting and flavorful options.
- Lentil Salad: French green lentils, briny olives, bright pickled onions, and dried fruit create enticing textures and flavors.
- Plant-Based Taco Salad: Crispy tortilla strips, shiitake-walnut taco "meat," and a creamy cilantro-lime dressing make it an irresistible meal.
- Curried Cauliflower, Grape & Lentil Salad: A super delicious kale salad topped with red grapes, lentils, and curry roasted cauliflower.
- Abundance Kale Salad with Savory Tahini Dressing: An abundant kale salad with roasted sweet potato, zucchini, avocado, sprouts, crispy chickpeas, and kimchi.
- Loaded Kale Salad: Combine quinoa, roasted and fresh vegetables, avocado, and a creamy tahini dressing.
- Kale and White Bean Salad: White beans, dinosaur kale, red onion, and chopped fresh dill tossed with a tangy red wine vinaigrette.
Hearty Soups and Stews
Soups and stews are easy to make without animal products and are soothing and nourishing.
- Butternut Squash Soup: Fresh sage and rosemary add rich autumnal flavor to this vegan butternut squash soup.
- Broccoli Cheese Soup: A dairy-free riff on classic broccoli cheese soup.
- Curried Lentil Soup: A weeknight favorite that's filling, flavorful, and quick to make.
- Veggie Chili: A warming soup with rich, savory flavor from roasted tomatoes.
- Creamy Cauliflower Soup: Blended cauliflower creates a luscious texture without nuts or dairy.
- Black Bean Soup: Make an extra batch and freeze it in individual servings.
Other Plant-Based Lunch Ideas
- Spicy Buffalo Chickpea Wraps: Quick wraps requiring only 10 ingredients.
- 5-Minute Veggie Coconut Wraps: Grain-free coconut wraps with hummus, curry paste, and fresh vegetables.
- Collard Green Spring Rolls: Veggies and tofu wrapped in collard greens with a spicy-sweet sunflower butter dipping sauce.
- Roasted Rainbow Vegetable Bowl: A healthy, easy, and delicious bowl with tahini dressing and hemp seeds.
- Quinoa Gado-Gado Bowl: A modern take on a classic Indonesian dish.
- Tofu with Green Beans: A quick stir-fry with frozen veggies.
- Mac and Cheese: A quick and comforting lunch option.
- Yakisoba Noodles: A vegan version of the popular Japanese dish.
- "Faux Tuna" Salad: Use garbanzo beans, vegan mayo, onions, lemon juice, salt, and pepper to create an insanely delicious and healthy salad.
- Kale Sauteed with Coconut Oil and Garlic: Serve over quinoa for an easy and flavorful meal.
- Quinoa and Beans Burrito: Combine quinoa and beans with refried beans, salsa, hot sauce, avocados, and cilantro in a whole wheat shell.
Tips for Easy Plant-Based Lunches
- Prep Your Grains: Cook grains like quinoa, barley, or bulgur wheat and store them in the fridge.
- Boil Your Beans: Cook up dried beans and store them in the fridge, or keep a variety of canned beans in your pantry.
- Stock up on Sauces and Dressings: Make a couple of sauces or dressings for the week.
- Invest in a Good Insulated Lunchbox and Ice Packs: Take a few minutes every night to put together your food for the next day.
- Keep Frozen Veggies on Hand: For quick stir-fries or additions to soups and bowls.
- Bring on the Bagged Salad Kits: Add a variety of beans, whole grains, and seeds for a protein boost.