50 Vegan Lunch Ideas That Are Quick, Easy, And Help You Pack In The Plants Every Day
Chickpea salad > tuna salad.
You don't have to be vegan to eat (and thoroughly enjoy) a vegan recipe. The meat-, dairy-, and egg-free way of eating allows space for fruits, veggies, nuts, seeds, whole grains, fresh herbs, spices, and sauces to really shine.
Read: All of these vegan lunch ideas are seriously delicious, and happen to be oh-so-nutritious, too.
Looking for a wallet-friendly lunch fix? Opting for plant-based is a smart decision. While the price of animal products seems to be constantly creeping up, vegetarian pantry staples like rice, beans, and pasta remain budget-friendly options.
Concerned about not getting enough protein in vegan meals? No need to stress! These lunch options feature tons of protein-packed ingredients: Seitan and tempeh pack in roughly 20 grams per serving, while tofu, beans, lentils, and quinoa offer up about 10 grams.
Another plus: You don't even need to fire up your stovetop or oven to prep most vegan proteins. (Three cheers for canned beans.)
There's more: “Vegan meals can be very meal prep-friendly because preparing veggies and plant-based sources of protein is simple and doesn't require a ton of time in the kitchen, says nutritionist Maggie Michalczyk, RD. "Plus, most of the components (with the exception of some veggies) will last for a few days.”
Are you sold, or are you sold? Get your plant power on—and keep your eats interesting—with these 50 easy vegan lunch ideas.
Why trust Women's Health? The team of food experts in the WH Test Kitchen develop, tweak, then cross-test each recipe (that means that every recipe is made—and tasted—at least twice!) before it's ready for your kitchen.
No-Cook Tomato Sauce With Spaghetti
Make this flavorful bowl the night before and enjoy leftovers for lunch the next day. It's great straight from the fridge!
Get the No-Cook Tomato Sauce With Spaghetti recipe.
Per serving: About 503 cal, 19 g fat (2.5 g sat), 0 mg chol, 667 mg sodium, 75 g carb, 4 g fiber, 6 g sugar (0 g added sugar), 17 g pro
Cool And Spicy Melon Soup Duo
A touch of harissa brings some heat to this refreshing, chilled soup.
Get the Cool And Spicy Melon Soup Duo recipe.
Per serving: About 120 cal, 2.5 g fat (0.5 g sat), 0 mg chol, 429 mg sodium, 24 g carb, 4 g fiber, 19 g sugar (0 g added sugar), 3 g pro
Medames-Style Fava Beans With Toast
Inspired by the traditional Egyptian breakfast, this saucy mash of kidney and fava beans is best served with extra-toasted bread.
Get the Medames-Style Fava Beans With Toast recipe.
Per serving: 434 cal, 16.5 g fat (2.5 g sat), 20 g protein, 939 mg sodium, 54 g carb, 3.5 g sugars (0 g added sugars), 14 g fiber
Spaghetti And Meatless Meatballs
Take a cue from Jessica Seinfeld's book, Vegan, at Times and whip up these roasted eggplant and mushroom-based "meat"balls.
Get the Spaghetti And Meatless Meatballs recipe.
Per serving: 711 cal, 19 g fat (3 g sat), 25 g protein, 876 mg sodium, 113 g carb, 15 g sugars (3 g added sugars), 14 g fiber
Spiced Sweet Potatoes And Chickpeas With Smoky Tahini Dressing
Tahini is the secret to a rich, satisfying—and 100% vegan—sauce.
Get the Spiced Sweet Potatoes And Chickpeas With Smoky Tahini Dressing recipe.
Per serving: 655 cal, 29.5 g fat (4 g sat), 16 g protein, 799 mg sodium, 87 g carb, 10 g sugars (0 g added sugars), 14 g fiber
Cumin-Roasted Cauliflower and Romanesco Salad
The secret to a satisfying vegan salad? A mix of roasted and raw veggies, crunchy nuts, and fresh herbs—plus a creamy, plant-based dressing.
Get the Cumin-Roasted Cauliflower and Romanesco Salad recipe.
Per serving: 288 cal, 23.5 g fat (3 g sat), 9 g protein, 558 mg sodium, 17 g carb, 5 g sugars (0 g added sugars), 7 g fiber
Rutabaga and Collard Green Curry
Millet is a fluffy, gluten-free grain that's perfect for soaking up all that delicious, spiced sauce.
Get the Rutabaga and Collard Green Curry recipe.
Per serving: 581 cal, 22.5 g fat (13.5 g sat), 17 g protein, 817 mg sodium, 79 g carb, 22 g sugars (0 g added sugars), 16 g fiber
Vegan Mac And Cheese
A combo of garlic, mustard powder, cayenne pepper and nutritional yeast) create a cheesy flavor while blended cashews give the sauce an ultra-creamy texture.
Get the Vegan Mac And Cheese recipe.
Per serving: 597 cal, 20 g fat (3 g sat), 23.5 g protein, 266 mg sodium, 83 g carb, 5 g sugar (0 g added sugar), 7 g fiber
Fresh Black Bean Burrito Bowl
It's like a DIY Chipotle bowl, but even more flavorful. Made with your standard savory black beans and cilantro lime brown rice, you also get to top it with yummy add-ons like pickled onions, cilantro hemp pesto and vegan sour cream.
Get the Fresh Black Bean Burrito Bowl recipe from Cookie + Kate.
Per serving: 601 calories, 33 g fat (4 g saturated), 69 g carbs, 9 g fiber, 6 g sugar, 1,246 mg sodium, 17 g protein
Roasted Broccoli Pasta Salad with Hemp Pesto
Pasta salad isn’t just a side dish at barbecues anymore. Treat yourself to a heaping bowl of the good stuff, AKA gluten-free brown rice and quinoa pasta, roasted broccoli, hemp pesto, sun-dried tomatoes, macadamia nut cheese, and chili flakes. It hits all the right notes in the taste and nutrition department.
Get the Roasted Broccoli Pasta Salad with Hemp Pesto recipe from Minimalist Baker.
Per serving: 224 calories, 10 g fat (1 g saturated), 28 g carbs, 4 g fiber, 4 g sugar, 182 mg sodium, 8 g protein
Vegan Meatloaf Sandwich
Leftovers often taste better than the main event. That’s why this festive sandwich is a game-changer. Simply treat yourself to some tasty vegan lentil “meatloaf” for dinner, and transform it into a cheesy and cranberry-tart meal the next day.
Get the Vegan Meatloaf Sandwich recipe from Healthier Steps.
Per serving: 432 calories, 18 g fat, 40 g carbs, 15 g protein
Vegan Pumpkin Mac ‘n’ Cheese
Pump the breaks: This pumpkin mac recipe is the only mac 'n' cheese you’ll ever crave from this point forward. Along with its star ingredient, pumpkin, it contains vegan Parmesan cheese, nutritional yeast, almond milk, chopped fresh herbs and pumpkin pie spice. What’s not to love?
Get the Vegan Pumpkin Mac ‘n’ Cheese recipe from Minimalist Baker.
Per serving: 297 calories, 5 g fat (1 g saturated), 54 g carbs, 4 g fiber, 4 g sugar, 306 mg sodium, 11 g protein
Jalapeño Popper Chickpea Salad Sandwich
With nearly half of your fiber intake requirements for the day and a bit of kick from both fresh and marinated jalapeños, this hearty lunch sandwich is the perfect midday pick-me-up.
Get the Jalapeño Popper Chickpea Salad Sandwich recipe from Vegan Richa.
Per serving: 268 calories, 7 g fat (1 g saturated), 35 g carbs, 12 g fiber, 2 g sugar, 514 mg sodium, 18 g protein
Butternut Squash Quinoa Salad
Fresh ingredients like quinoa, toasted pepitas, thyme, red onion and butternut squash make this lunch salad anything but sad. Plus, it uses reduced-sugar dried cranberries for a sweet surprise that’ll make this salad oh-so-satisfying.
Get the Butternut Squash Quinoa Salad recipe from Well Plated.
Per serving: 261 calories, 11 g fat (1 g saturated), 39 g carbs, 7 g fiber, 7 g sugar, 339 mg sodium, 5 g protein
Smashed Chickpea Avocado Salad Sandwich with Cranberries and Lemon
This sandwich is great for on-the-go and easy to pull together. Plus, the lemon and cranberries give it seriously unique flavor.
Get the Smashed Chickpea Avocado Salad Sandwich with Cranberries and Lemon recipe from Ambitious Kitchen.
Per serving: 406 calories, 13.5 g fat, 60.5 g carbs, 17.3 g fiber, 10.7 g sugar, 12.3 g protein
Buffalo Chickpea Pizza
It’s not hard to see why this comforting lunch idea is one of the top-rated recipes on Vegan Richa’s site. White garlic sauce and celery ranch dressing make it a creamy and tangy take on plant-based pizza you never knew you needed—and it totally beats delivery.
Get the Buffalo Chickpea Pizza recipe from Vegan Richa.
Per serving: 255 calories, 9 g fat (2 g saturated), 36 g carbs, 4 g fiber, 1 g sugar, 620 mg sodium, 9 g protein
Vegan Curried Broccoli Chickpea Salad
Made with hearty chickpeas and broccoli, this salad is hearty—and super unique, thanks to lots of curry flavor.
Get the Vegan Curried Broccoli Chickpea Salad recipe from Ambitious Kitchen.
Per serving: 434 calories, 17.7 g fat, 56.4 g carbs, 14.9 g fiber, 15.6 g sugar, 15.8 g protein
Tofu Burgers
This sweet, tangy, salty burger has so much flavor that you won't miss meat for a second.
Get the Tofu Burgers recipe from Rhian's Recipes.
Per serving: 443 calories, 21 g fat (2 g saturated), 923 mg sodium, 44 g carbs, 3 g fiber, 16 g sugar, 17 g protein
Roasted Rainbow Vegetable Bowl
This bright, antioxidant-rich bowl is the place to start for beginners who want to prep a whole week's-worth of vegan lunches.
Get the Roasted Rainbow Vegetable Bowl recipe from Minimalist Baker.
Per serving: 519 calories, 28.4 g fat (14.5 g saturated), 518 mg sodium, 59.2 g carbs, 12.5 g fiber, 13.7 g sugar, 13.2 g protein
Easy Vegan Fried Rice
Consider your Chinese takeout cravings completely crushed.
Get the Easy Vegan Fried Rice recipe from Minimalist Baker.
Per serving: 321 calories, 8.2 g fat (1.4 g saturated), 816 mg sodium, 48.7 g carbs, 4.8 g fiber, 7.7 g sugar, 13.5 g protein
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Samantha (she/her) is an Assistant Editor in the Good Housekeeping Test Kitchen, where she writes about tasty recipes, must-try food products and top-tested secrets for home cooking success. She has taste-tasted hundreds of products and recipes since joining GH in 2020 (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place.
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