21 Easy High-Protein Vegetarian Lunches in 15 Minutes

a recipe photo of the Gut-Healthy Miso Soup
Photo:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

Enjoy one of these easy and satisfying vegetarian dishes for lunch this week. In 15 minutes or less, you can have a nourishing grain bowl, sandwich, noodle cup and more ready to eat or pack for later. Plus, each meal offers at least 15 grams of protein per serving from vegetarian foods like eggs, dairy, legumes, tofu and whole grains, helping to support healthy digestion, muscle recovery and feeling full for longer. Recipes like our Chickpea & Quinoa Grain Bowl and Gut-Healthy Miso Cup Soup are satiating and flavorful lunch options you’ll want to make again and again.

01 of 21

Chickpea & Quinoa Grain Bowl

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It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

02 of 21

Caprese Sandwich

Caprese Sandwich
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

03 of 21

Spicy Ramen Noodle Cup Soup Packs

a recipe photo of the Spicy Ramen Cup of Noodles

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. These cup soups are not only a time saver, but are also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.

04 of 21

3-Ingredient Brie & Jam Wrap

a recipe photo of the 3-Ingredient Brie & Jam Wrap
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco.

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

Grab your favorite-flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch. Reheating the wrap once it’s fully assembled can get messy, so we recommend enjoying the wrap cold if you’re taking it on the go.

05 of 21

Black Bean-Quinoa Bowl

Black-Bean Quinoa Buddha Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

06 of 21

Gut-Healthy Miso Cup Soup

a recipe photo of the Gut-Healthy Miso Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

This miso soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion plus reduce gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.

07 of 21

Teriyaki Tofu Rice Bowls

Teriyaki Tofu Rice Bowls

With a handful of shortcut ingredients from your grocery store, including precooked rice packets and seasoned baked tofu, you can prepare several high-fiber, high-protein meals in about 15 minutes.

08 of 21

Buffalo Chickpea Salad

a recipe photo of the Buffalo Chickpea Salad served in a bowl
Photographer: Rachel Marek, Food stylist: Lauren McAnelly

We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling.

09 of 21

Get Your Greens Wrap

recipe photo of the Get Your Greens Wrap
Sara Haas

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

10 of 21

Vegan Superfood Grain Bowls

overhead shot of vegan grain bowl with edamame, beets and avocado

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

11 of 21

Tomato & Burrata Sandwich

a photo of the Tomato & Burrata Sandwich
Dillon Evans

This easy sandwich is a harmony of flavors that you can toss together for a quick lunch or dinner. Fresh heirloom tomato pairs well with the slightly salty, creamy burrata and tangy balsamic vinegar. Be sure to toast the ciabatta, as it adds a welcome crunch and keeps the bread from getting soggy. If you're looking to add more protein to the sandwich, sliced deli meat like chicken or turkey would be delicious.

12 of 21

Egg Salad Lettuce Wraps

Egg Salad Lettuce Wraps

We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

13 of 21

Cheese Quesadillas with Peppers & Onions

Cheese Quesadillas with Peppers & Onions

These 15-minute quesadillas are a notch above basic with the addition of sautéed peppers and onions. Let the kiddos load them up with the toppings at the table.

14 of 21

White Bean & Avocado Sandwich

white bean avocado

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

15 of 21

Green Salad with Edamame & Beets

green salad with edamame and beets
Katie Webster

This big salad is a feast for the eyes and an everyday way to incorporate nutrient-rich beets and plant-based protein from edamame (green soybeans). If you're not a fan of cilantro, mix in freshly chopped basil or dill instead.

16 of 21

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

17 of 21

Roasted Veggie Mason Jar Salad

Roasted Veggie Mason Jar Salad

This vegan mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat.

18 of 21

Easy Vegetarian Taco Salad

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Taco salad doesn't always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won't miss the beef.

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Green Goddess Salad with Chickpeas

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

20 of 21

Spinach & Artichoke Salad with Parmesan Vinaigrette

Spinach & Artichoke Salad with Parmesan Vinaigrette

Inspired by the classic warm party dip, this simple salad can be served up right away or divided into small lidded containers for a week of delicious lunches. To keep the hard-boiled eggs tasting fresh, we suggest adding them to your salad just before serving or in the morning before packing your lunch to go.

21 of 21

Avocado Toast with Burrata

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.

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