vegochef.com/guides/vegetarian-lunch-ideas/Vegetarian lunch ideas: 25 easy recipes
By the Vegochef team · Editorial standards · Last checked · 6 min read
Lunch is where vegetarian eating shines: fresh salads, crunchy toasts and pasta salads that taste even better the next day. Here are 25 ideas, including 17 tested recipes from the Vegochef app, all vegetarian. The ones marked (vegan) are fully plant-based.
Toasts and sandwiches
- Caprese croissant sandwich: mozzarella, tomato, sun-dried tomatoes, spinach and pesto.
- Poached eggs, avocado and feta toast on sourdough.
- Burrata toast with roasted tomato and garlic confit.
- Avocado toast with lemon and chilli (vegan).
- Hummus and roasted vegetable wrap (vegan).
- Egg salad sandwich made with Greek yogurt instead of mayonnaise.
Hearty salads
- Lentil salad: lentils, tomatoes, avocado and basil in 10 minutes (vegan).
- Fried halloumi salad on lentils, cucumber and mint.
- Black bean and avocado salad, no cooking (vegan).
- Charred pepper panzanella: focaccia, charred peppers, tomatoes, mozzarella and basil.
- Roasted eggplant and chickpea salad (vegan).
- Greek salad with chickpeas: cucumber, tomato, olives, feta and a can of chickpeas.
Lunch-box pasta and potato salads
- Pesto orzo with spiced chickpeas and sun-dried tomatoes.
- Pesto pasta salad with homemade basil pesto.
- Mediterranean potato salad with roasted potatoes, mozzarella and pesto.
- Sun-dried tomato pesto pasta salad with chickpeas and rocket (vegan).
- Greek-style potato salad with a cucumber-mint soy yogurt dressing (vegan).
Quick eggs and warm lunches
- Cheesy mushroom omelette, ready in 20 minutes.
- Shakshuka for one: eggs baked in tomato sauce, or our creamy white shakshuka.
- Leftover soup with a cheese toastie: try our curried red lentil and tomato soup.
- Quesadilla with black beans, cheese and salsa.
- Frittata with spinach and potatoes, sliced cold for lunch boxes.
Grain bowls
- Quinoa bowl with roasted vegetables, chickpeas and tahini. See how to cook quinoa.
- Tofu and edamame rice bowl with a peanut-lime sauce (vegan).
- Falafel bowl with hummus, tabbouleh and pickled onions (vegan).
Lunch-box tips
- Keep it cold: cooked food keeps 3–4 days in the fridge; use an ice pack in your bag.
- Pack wet and dry separately: dressings, avocado and leaves go in on the day.
- Batch on Sunday: a pot of lentils or quinoa, a tray of roasted vegetables and a dressing give you four different lunches. See vegan meal prep, which works for vegetarians too.
- Check your cheese: Parmesan and some other hard cheeses use animal rennet. See vegan vs vegetarian.
More ideas: high-protein vegetarian meals and our vegetarian grocery list.
Frequently asked questions
What is a good vegetarian lunch for work?
Something that keeps well: a lentil or bean salad, a pasta or orzo salad, a grain bowl with roasted vegetables and chickpeas, or a wrap with hummus and falafel. Pack dressings separately.
How do I make a vegetarian lunch filling?
Include a protein food (beans, lentils, chickpeas, eggs, cheese, tofu or Greek yogurt), some whole grains and plenty of vegetables. A little fat, like olive oil or avocado, helps too.
What vegetarian lunches can I make ahead?
Lentil and bean salads, pasta and orzo salads and grain bowls all keep 3 days in the fridge. Add avocado, leaves and dressing on the day.
Is a vegetarian lunch healthy?
It can be very healthy, especially when it's built on legumes, vegetables and whole grains. Check that cheeses are made with vegetarian rennet.
Recipes to try
Related guides
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Sources
- USDA FoodData Central: protein in legumes, eggs and dairy (fdc.nal.usda.gov)
- USDA food safety guidance: storing cooked food in the fridge (foodsafety.gov)
From vegochef.com: meal planner and nutrition tracker for vegans, vegetarians and pescatarians. Free for 7 days on the App Store.