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These delicious recipes are perfect for a simple midweek meal or super hearty, protein-packed vegan lunch ideas for busy days.
There’s something in here for just about every mood, preference or season!
Jump to
- Sandwiches, wraps and spreads
- Salads
- Bowls and pasta
- Assortments
- FAQs
Let’s face it, lunch doesn’t get many people going as much as dinner does. It can be boring and perceived as a major step-down from the delightful breakfast.
To put it bluntly, lunch is the meal we stuff our faces in just to quell hunger, which is kinda sad because there are a billion savoury and exciting ideas out there.
Just take the tasty ones in our compilation as examples.
They’re colourful, full of flavour, loaded with veggies and include your favourite store cupboard ingredients.
In fact, combined with vegan breakfasts and vegan dinners, you could make a complete menu out of them. Not sure which to pair?
I’ve made all the decisions for you in our free 7-day vegan meal plan, a complete guide to making the most delicious and easy vegan recipes!
Easy and awesome vegan lunch ideas and recipes
Don’t get us wrong, salads are great and I’ve included some solid choices here but there’s more to life than those colourful mixtures.
That’s why I’m presenting you with a much more delicious and diverse variety of dishes.
Just scroll through the different sections of our vibrant list and experiment with new flavours and textures, making lunch a meal you look forward to!
Sandwiches, wraps and spreads
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Vegan Tempeh Sandwich
Check out the recipe here
4.80 from 34 votes
Protein: 21g
Calories: 547kcal
Ready in:10 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: my pick for a quick and hearty sandwich
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there.
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Speedy Vegan Burrito
Check out the recipe here
4.79 from 23 votes
Protein: 22g
Calories: 431kcal
Ready in:20 minutes minutes
Bonus: an easy recipe that makes a healthy and versatile meal
The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch or dinner!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
- Ideal for weight loss
- Easy vegetarian recipes only
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- Use on mobile or download as PDF
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Chickpea Wraps
Check out the recipe here
4.85 from 33 votes
Protein: 19g
Calories: 436kcal
Ready in:30 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: slather some avocado on these before adding the filling!
Chickpea Wraps – these firm faves are really easy to make, super tasty and oh-so-satisfying (if you like this then try our vegetarian wraps too). We’ll even show you how to roll them properly!
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Smooching Mushrooms on Toast
Check out the recipe here
4.74 from 23 votes
Protein: 20g
Calories: 409kcal
Ready in:12 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: quick, comforting, delicious and so healthy 🙂
Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast, quick and nourishing lunch to a light dinner (check out our light vegetarian dinner ideas if you want more like this!).
Protein: 6 g
Calories: 197 kcal
Ready in: 30 minutes
Recipe by: ThisHealthyKitchen
Bonus: flavourful, savoury, peanutty and satisfying
For AMAZING fresh wraps with peanutty, delicious flavour, look no further than these nutritious Asian slaw vegan wraps. Perfect to feed a crowd.
Protein: 9 g
Calories: 132 kcal
Ready in: 10 minutes
Recipe by: VeganPunks
Bonus: tasty, easy, healthy, perfect for a quick lunch
This vegan egg mayo sandwich could be the quickest recipe on our website! It takes just ten minutes to make. Perfect for lunch in a hurry or make the night before ready for the next day.
Protein: 11 g
Calories: 210 kcal
Ready in: 10 minutes
Recipe by: StaceyHomeMaker
Bonus: quick, filling, tasty and so healthy
Thick-cut slices of juicy heirloom tomatoes, creamy vegan mozzarella, fresh basil, and tangy balsamic glaze between two slices of toasted bread makes a delicious, easy vegan sandwich that you can enjoy for lunch or dinner!
Protein: 15 g
Calories: 358 kcal
Ready in: 50 minutes (20 minutes prep)
Recipe by: TheHealthyToast
Bonus: full of flavor, taste and health benefits meal
This vegan crispy buffalo tofu wrap recipe is packed with flavor and texture. It makes for the perfect high protein vegan lunch.
Protein: 11 g
Calories: 404 kcal
Ready in: 20 minutes
Recipe by: VeggieDesserts
Bonus: one of the best sandwich recipes out there
This tasty Peruvian Sandwich (vegetales sanguche) is filled with vegetables roasted in Peruvian spices, then layered with avocado and quick pickled red onions.
Protein: 10 g
Calories: 222 kcal
Ready in: 30 minutes
Recipe by: StaceyHomeMaker
Bonus: easy, flavorful, simple ingredients and high in protein meal
Vegan lavash wraps stuffed with a smoky chickpea, tomato, and onion mixture, crisp slices of refreshing cucumber, and fresh spinach make the best lunch or dinner! The wraps are easy to make and ready in 30 minutes! Enjoy them at home or eat them on the go for a satisfying and filling meal.
Protein: 28 g
Calories: 460.6 kcal
Ready in: 15 minutes
Recipe by: APlantifulPath
Bonus: packed with protein
This Vegan Pepperoni Pizza Panini is a delicious pizza in a sandwich! An easy, and satisfying lunch or dinner that’s quick and easy, and oh so good!
Protein: 7 g
Calories: 190 kcal
Ready in: 5 minutes
Recipe by: VeganBlueBerry
Bonus: super quick, nutritious, tasty and perfect for lunch box
This easy Vegan Egg Salad recipe is created in 5 minutes or less with mashed tofu, vegan mayo, nutrition yeast flakes, and amazing black salt (kala namak) that adds real ‘eggy’ flavor.
The texture and flavor might fool your taste buds into thinking that this is ‘real’ egg salad!
Salads
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Vegan Chickpea Winter Salad – Ready in 15 mins
Check out the recipe here
4.84 from 25 votes
Protein: 18g
Calories: 459kcal
Ready in:15 minutes minutes
Recipe by: Jansen & HurryTheFoodUp
Bonus: fresh, tasty, incredibly healthy salad
An animal-friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!
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Fitness Lentil Bean Salad
Check out the recipe here
4.74 from 46 votes
Protein: 34g
Calories: 551kcal
Ready in:25 minutes minutes
Recipe by: Hurry The Food Up
Bonus: eat with some bread on the side for a filling lunch
This fitness lentil bean salad is a ridiculously high in protein post-workout or pack-and-go lunch salad (one of our top plant-based high protein lunch recipes!). 40g per bowl. Ready in 7 minutes. Tasty and effective.
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Colourful Tabbouleh Salad
Check out the recipe here
5 from 1 vote
Protein: 9g
Calories: 370kcal
Ready in:15 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: use the vegetable broth to cook the couscous
Colourful Tabbouleh Salad – bring Mediterranean flair to the table or into your lunch box! Ready in just 15 minutes, vegan and super tasty!
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Vietnamese Green Noodle Salad
Check out the recipe here
4.67 from 3 votes
Protein: 21g
Calories: 499kcal
Ready in:20 minutes minutes
Recipe by: Abril Macías
Bonus: a unique, quick and filling salad
Ready to blow your taste buds away with a Vietnamese green noodle salad? Grab your noodles and tofu and chop-chop!
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Moroccan Couscous Salad
Check out the recipe here
4.82 from 16 votes
Protein: 15g
Calories: 468kcal
Ready in:30 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: amazingly delicious, fun to make and so healthy
Authentic Moroccan Couscous salad. An exotic blend of heady spices, juicy fruits and fresh veggies and fluffy couscous. Exceptionally high in fiber and veggie goodness.
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Arugula Lentil Salad From Heaven
Check out the recipe here
4.69 from 58 votes
Protein: 19g
Calories: 436kcal
Ready in:12 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: simple, tasty, nutritious and really healthy
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
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High Protein White Bean Salad
Check out the recipe here
4.71 from 31 votes
Protein: 18g
Calories: 362kcal
Ready in:10 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: quick, filling, satisfying and incredibly healthy
High Protein White Bean Salad that’s healthy and vegan (and also one of our favorite vegan protein salads ever!). High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes.
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Thai Quinoa Salad
Check out the recipe here
4.82 from 11 votes
Protein: 16g
Calories: 444kcal
Ready in:20 minutes minutes
Recipe by: Jansen & HurryTheFoodUp
Bonus: light, tasty and really healthy
Thai Quinoa Salad – Tropical Vibes. A refreshingly light, tasty Asian super-dish with lots of protein, fiber and tropical flavour. Get your summer feeling here.
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Lentil Quinoa Salad
Check out the recipe here
4.89 from 9 votes
Protein: 17g
Calories: 428kcal
Ready in:27 minutes minutes
Recipe by: Abril Macías
Bonus: serve with a dressing for the ultimate lunch
In this superfood salad red lentils and quinoa are jazzed up with crunchy almonds, tangy olives and creamy avocado.
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White Bean Salad
Check out the recipe here
4.95 from 18 votes
Protein: 20g
Calories: 438kcal
Ready in:17 minutes minutes
Recipe by: Hauke
Bonus: very quick, tasty and nutritious lunch
Speedy White Bean Salad – this tangy take on the classic is super-quick and super-tasty. It’s time to make lunch a thing to look forward to again.
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High Protein Corn Summer Salad with Black Beans
Check out the recipe here
4.80 from 43 votes
Protein: 21g
Calories: 495kcal
Ready in:10 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: easy, nutritious and delicious salad
High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.
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Turkish Lentil Salad
Check out the recipe here
4.86 from 21 votes
Protein: 15g
Calories: 280kcal
Ready in:7 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: healthy, tasty, very quick and high in protein
Turkish Lentil Salad with a honey mustard dressing. Easy and quick, ready in 7 minutes. Full of fiber, protein and vitamin K.
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Raunchy Sweet Potato Salad
Check out the recipe here
4.72 from 21 votes
Protein: 8g
Calories: 519kcal
Ready in:30 minutes minutes
Bonus: beautiful, healthy and so tasty
This sweet potato salad takes lunch to a whole new level – make your lunchbox proud again!
Protein: 1 g
Calories: 118 kcal
Ready in: 45 minutes (just 15 minutes prep)
Recipe by: TheSubUrbanSoapBox
Bonus: easy, fresh, so healthy and full of vibrant flavors
Simple, fresh, healthy and delicious! This easy Mediterranean Chickpea Salad is quick and easy to make. So perfect for picnics and potlucks!
Bowls and pasta
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Vegan Tomato and Balsamic Mediterranean Pasta Salad
Check out the recipe here
4.86 from 7 votes
Protein: 18g
Calories: 483kcal
Ready in:22 minutes minutes
Recipe by: Abril Macías
Bonus: keeps well for sometime
Looking for a healthy vegan pasta salad that you can prep ahead for lunch? Try our Mediterranean pasta salad!
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Sweet and Tangy Vegan Chickpea and Quinoa Buddha Bowl
Check out the recipe here
4.75 from 12 votes
Protein: 18g
Calories: 456kcal
Ready in:25 minutes minutes
Recipe by: Hauke
Bonus: sweet, tangy and healthy
This easy (and animal-friendly) lunch and dinner bowl hits all the right spots – grains, greens and a legume! What’s not to like?
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Red Pesto Pasta
Check out the recipe here
5 from 7 votes
Protein: 18g
Calories: 467kcal
Ready in:20 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: quick, simple yet delicious and nutritious pasta
Red Pesto Pasta – The natural evolution of a classic dish. The pesto is all vegan and has received so much praise already you won’t believe it!
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Smoked Tofu and Hummus Buddha Bowl
Check out the recipe here
4.77 from 21 votes
Protein: 21g
Calories: 426kcal
Ready in:15 minutes minutes
Recipe by: Hauke
Bonus: quick, healthy, delicious and full of flavor dish
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
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Quick and Creamy Avocado Pasta
Check out the recipe here
4.74 from 82 votes
Protein: 18g
Calories: 493kcal
Ready in:15 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: a super easy and creamy pasta
Quick and creamy Avocado Pasta that’s healthy and vegan. High in fiber, vitamin C, iron and good fats. Easy to make in under 15 minutes.
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Sexy Vegan Lentil Stew
Check out the recipe here
4.80 from 49 votes
Protein: 18g
Calories: 434kcal
Ready in:30 minutes minutes
Recipe by: Cristina Parés & HurryTheFoodUp
Bonus: can be stored for a while in the fridge
The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.
Protein: 21 g
Calories: 382 kcal
Ready in: 15 minutes
Recipe by: CheneeToday
Bonus: this noodle salad has a short meal prep time and is one of my favorite vegan lunch recipes
A vegan and gluten-free cold noodle salad recipe made with peanut butter, sesame oil, and Banza chickpea spaghetti, full of spicy Thai and Asian flavors!
Protein: 10 g
Calories: 310 kcal
Ready in: 30 minutes
Recipe by: IHeartUmami
Bonus: easy, nutritious, and flavorful
Broccoli Pesto Pasta Salad recipe is easy to make and bust with summer flavors. This healthy pesto pasta recipe is gluten-free and vegan friendly!
Assortments
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Vegan Breakfast Potatoes
Check out the recipe here
4.79 from 41 votes
Protein: 16g
Calories: 407kcal
Ready in:20 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: works well for lunch too
Vegan Breakfast Potatoes – the best way to start the day and fuel up your afternoons. Animal-friendly, high in protein and even higher in taste. Yes please!
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Healthy Masabacha
Check out the recipe here
5 from 2 votes
Protein: 20g
Calories: 502kcal
Ready in:25 minutes minutes
Recipe by: Gabriella English
Bonus: serve with soy yoghurt and flat bread
Love hummus? Try masabacha! Made with whole chickpeas and served with roasted tomatoes, this is not one to miss!
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Low Carb High Taste Zoodles
Check out the recipe here
4.67 from 27 votes
Protein: 16g
Calories: 364kcal
Ready in:15 minutes minutes
Recipe by: Hurry The food Up
Bonus: amazingly quick, light and full of health benefits meal
Low Carb High Taste Zoodles. Italian style spiralized zucchini noodles ready in just 15 minutes, excellent for a quick lunch or dinner (just one of many delicious vegan Italian recipes you can try).
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Chickpea Flour Pancakes
Check out the recipe here
4.76 from 149 votes
Protein: 17g
Calories: 337kcal
Ready in:10 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: so tasty, quick and spicy
A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautifully, wonderfully healthy dish.
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Microwave-Baked Potato with Veggie Filling
Check out the recipe here
4.87 from 15 votes
Protein: 22g
Calories: 438kcal
Ready in:20 minutes minutes
Bonus: with fresh vegetables, olive oil and some spice, you could make this quick afternoon meal
So many vegetables, so little time to make. Hit your nutrient and vitamin count for the day with ease. No need to spend loads of time doing it, either.
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Vegetarian Baked Beans
Check out the recipe here
4.77 from 13 votes
Protein: 20g
Calories: 355kcal
Ready in:15 minutes minutes
Recipe by: Hurry The Food Up
Bonus: enjoy with some toast
Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!
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Chickpea Flour Pancake #3 – Fennel and Olive
Check out the recipe here
4.79 from 19 votes
Protein: 19g
Calories: 346kcal
Ready in:20 minutes minutes
Recipe by: Hauke
Bonus: easy, delicious and tangy pancake
These tangy chickpea pancakes are vegan and incredibly tasty. Getting them right is easy – just follow our simple cooking steps!
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Roasted Pepper Dip
Check out the recipe here
5 from 3 votes
Protein: 16g
Calories: 436kcal
Ready in:25 minutes minutes
Recipe by: Abril Macías
Bonus: the best dip for your favourite veggies
Looking for a simple red pepper dip recipe? Try our Muhammara dip and lunch platter – with fresh veggies & flatbreads (one of our fave easy dip recipes)!
Protein: 6 g
Calories: 205 kcal
Ready in: 30 minutes
Recipe by: HappyKitchen
Bonus: quick, crispy, tasty and really healthy
The most amazing vegan zucchini corn fritters you’ll ever have. Crispy, delicious and perfect with a salad or dipped into your favorite dip.
Protein: 23 g
Calories: 470 kcal
Ready in: 30 minutes
Recipe by: MyPlantifulCooking
Bonus: one of my favourite protein-packed meals
Flavourful peanut noodles are paired with crispy baked tofu and colourful vegetables. Ready in under 30 mins and is super filling and satisfying.
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Vegan Tuna Salad
Check out the recipe here
4.84 from 24 votes
Protein: 21g
Calories: 443kcal
Ready in:15 minutes minutes
Recipe by: Lorena Nart & HurryTheFoodUp
Bonus: a meat-free alternative to the classic
All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!
Super high in protein and fibre, this vegan tuna salad will keep you going throughout the day. Try it now!
5 from 6 votes
Prep Time:15 minutes minutes
Total Time:15 minutes minutes
Servings:4 people
Calories:428kcal
Author: Lorena Nart & HurryTheFoodUp
Ingredients
- 1 can chickpeas (drained and rinsed)
- 1 tbsp mustard
- 1 tbsp lemon juice
- 2 tbsp soy sauce
- 4 tbsp olive oil
- ½ bell pepper, red
- 4 small pickled gherkins
- 2 spring onions
Optional
- parsley, fresh (for garnish)
Instructions
Drain and rinse the chickpeas.
Put the chickpeas, soy sauce, olive oil, mustard, and the lemon juice into a food processor or blender. Blend until it’s mostly smooth.
Roughly chop the green onions and bell pepper. Add them together with the gherkins into the food processor. This time pulse gently – you want the salad to have a little consistency (it shouldn’t be a super-smooth sauce).
Taste test – if you’d like it a little stronger add the more of the mustard and lemon juice.
Garnish with parsley and serve on thick bread.
NOTES
IF YOU LIKED THIS RECIPE: Then you should definitely check out our Black Bean and Lime Dip or this excellent Turkish Lentil Salad.
Lorena, thanks a lot for helping us to create this kick-ass recipe!
Nutrition
Nutrition Facts
55 Easy Vegan Lunch Ideas (Quick and Healthy Recipes)
Amount per Serving
Calories
428
% Daily Value*
Fat
19.4
g
30
%
Saturated Fat
2.5
g
16
%
Sodium
631
mg
27
%
Potassium
746
mg
21
%
Carbohydrates
50.8
g
17
%
Fiber
13.9
g
58
%
Sugar
10.4
g
12
%
Protein
16
g
32
%
Calcium
80
mg
8
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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Vegan lunch ideas FAQs
Want to know more about what makes a great vegan lunch? Read on to find out.
What do vegans eat for lunch and dinner?
There are many vegan couscous salads, sandwich recipes or buddha bowls available. Vegan Burritos or dips with veggies work very well too. Many pasta and curry recipes are for for people on a vegan diet by default, actually.
What lunch boxes do you recommend?
1. Plastic Container Set (BPA free, will do for anything, even liquid)
2. Glass Container Set (BPA-free and leakproof. A little heavier, but great, if you don’t want to microwave your food in plastic containers. I have a set, and I’m super satisfied – works excellently with soups)
3. Stainless Steel Lunch Box (lighter, definitely BPA-free, but also not truly watertight. I also own one though and I love it)
One last most obvious tip: always chuck your lunchbox in a plastic bag to be sure nothing leaks. Better to be safe than sorry 😉
With these vegan recipes, you will never run out of creative ideas to incorporate nutritious, high-protein ingredients into your diet, that is rich in antioxidants and perfect for fueling you with energy!
So give it a whirl and experiment with our easy vegan lunch ideas! Don’t forget you can share your favourite recipes by leaving a comment below or tagging us on social @hurrythefoodup.