16 Meatless Lunch Ideas
Going meatless at lunch is an easy way to incorporate more plant-based meals into your diet without having to overhaul your eating habits completely, especially as research shows over and over again that a plant-predominant diet is key to increasing longevity and decreasing the risk of chronic disease.
To prove just how simple yet delicious meatless midday meals can be, we’ve rounded up 16 of our favorite vegetarian lunch ideas. From hearty grain bowls loaded with produce to flavor-packed sandwiches and wraps, these creative recipes will add both variety and nutrition to your workday. Best of all, they’re meals you can look forward to eating.
Whether you’re a vegetarian, vegan, or simply looking to add more plant-based meals to your diet, these recipes are for you.
Sweet Potato and Quinoa Salad
Roasted sweet potatoes with quinoa, greens, goat cheese, cranberries and a tangy maple-dijon dressing. A beautiful salad for fall or the holidays.
Curry Chickpea Salad Sandwiches
Curried chickpea salad! Just like your favorite curry chicken salad, but made plant-based! Higher fiber and delicious. Perfect for sandwiches!
Mediterranean Farro Salad
Mediterranean Farro Salad. A healthy vegetarian grain-based salad. Easily vegan. The perfect side dish or light lunch.
Southwestern Quinoa Salad
This Southwestern Quinoa Salad is bursting with flavor! A crunchy quinoa salad with chipotle quinoa, butter lettuce, pinto beans, tomatoes, avocado, corn and a tangy lime dressing.
Smoky Miso Maple Tofu Sandwich
Smoky slabs of miso maple tofu with avocado, arugula and tomato. If you’re love deli-meat sandwiches, then you’ll love this one. Healthy, simple and the perfect plant-based swap for turkey sandwiches.
One reviewer says, “This is sooooo good!!! I had it on a sandwich as a recommended but then the leftovers I put on a salad the next day with some honey mustard and it was amazing too! I liked it so much that I’m headed back to the store to get some more tofu to make more of this for my lunches for the rest of the week!”
Marinated White Bean Salad
White beans with herbs, roasted red peppers and tangy Italian dressing. This white bean salad recipe is perfect for simple plant-based meals.
Tempeh Bacon BLT
These Tempeh BLT sandwiches are SO delicious. Homemade tempeh bacon with lettuce, tomato and creamy dairy-free mayo. My guess is that if you aren’t a full-on vegetarian or plant-based eater, then the idea of making bacon out of tempeh might seem a little foreign. However, this is a great intro recipe to trying tempeh and highly recommend trying it!
Italian Chopped Salad
A restaurant worthy chopped salad. Loaded with marinated white beans, tofu, and a tangy Italian dressing. Packed with plant-based protein, homemade Italian dressing, tofu feta, artichoke hearts, peppers and more. Perfect for summer!
Chickpea Salad Sandwich
This healthy chickpea sandwich is amazing! If you love tuna salad, you’ll love this vegan sandwich version. Smashed chickpeas with dairy-free mayo, pickles, red onion and smoked paprika. Great in a sandwich and also as a wrap, in lettuce cups, pita bread or on top of a salad!
One reviewer says, “This was delicious! Added a little chopped radish and served it open-faced on Melba Toast with a slice of tomato and cucumber – so good!”
Cashew Cheese Veggie Sandwich
If you’ve never tried making your own spreadable cheese, I beg you to try this cashew cheese version! This is the ultimate dairy-free cheese sandwich! It’s so good, you’ll never believe it’s dairy-free. I love it most on toasted bread with avocado, tomato, sprouts and thinly sliced cucumbers.
Marinated Lentil Salad
Marinated Lentil Salad! French green lentils tossed with herbs and a bright lemon dressing. A must for vegan meal prep and easy meals throughout the week.
Vegan Egg Salad Sandwich
Another fantastic vegan sandwich idea! This vegan egg salad tastes and looks just like traditional egg salad! Perfect for sandwiches and salads.
One reviewer says, “I can’t believe how good this was. I didn’t even realize I was missing egg salad until I had this and now I want to make it again. Thanks!!”
Lentil Soup Recipe
Healthy, delicious and so easy to put together! Throw everything in the pressure cooker and dinner is ready. This Lentil Soup recipe is great for meal prep and healthy lunches. Make it for dinner, then portion the rest for lunches throughout the week.
Curry Tempeh Salad Wrap
This plant-based sandwich is so good! Curried tempeh salad with raisins, sunflower seeds, carrots, celery and more. A must try, perfect for packed lunches.
One reviewer says, “I am absolutely in love with this recipe! It’s very easy to make and has so much flavour! My husband and I highly recommend!”
Vegan Italian Panini
Inspired by Italian travels, this vegan panini is perfect for packed lunches and picnics. Grilled mushrooms, zucchini and lemon tofu with homemade lemon-basil mayo.
Avocado Chickpea Salad Sandwich
If you love my chickpea salad sandwich, then you’ve gotta try this avocado version. I prefer it served on everything bagels with micro greens. Delicious, healthy and yummy– a must try.
One reviewer says, “Loved the Chickpea Avocado salad. I had it on Ezekiel bread instead of a bagel and it was delicious.”
Tofu Chicken Salad Sandwich
If you love Panera’s chicken salad sandwich, you’ve gotta try this vegan version! The trick for perfectly chewy tofu that tastes like chicken? Tear the tofu first! This gives it a much better texture than diced tofu. Mixed with mayo of choice, grapes, and celery, try this one on a croissant or soft sandwich bread.
One reviewer says, “I made your tofu “chicken” salad sandwich today and it was SOOOOO GOOD! Thank you for sharing such a great and easy recipe, I will definitely be making this ALOT this spring and summer for my family and friends.”
Ultimate Chickpea Salad Sandwich
The Ultimate Chickpea Salad Deli Sandwich! Chickpea salad, homemade peach chutney, crunchy almonds and curry mayo.
One reviewer says, “I’ve been a vegetarian for 5 years and have tried many ‘healthy lunch salads’ over that time. I have to say, this is hands down the best one I’ve ever made! The blending of the curry powder and the many flavors in the chutney, with the crunch of the almonds and other textures – it was just delicious. This is definitely my new go-to lunch recipe! Thank you!”