18 High-Protein Vegetarian Lunches in Three Steps or Less

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Published on November 26, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

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Piled-High Greek Vegetable Pitas

These vegetarian lunches make it easy to meet your protein intake goals. Each meal is packed with delicious, protein-rich ingredients like cheese, legumes, seeds and whole grains to offer at least 15 grams per serving. Plus, these nutritious dishes come together in just three steps or less so that lunch can be simple, satisfying and energizing. Recipes like our Vegan Burrito Bowls with Cauliflower Rice and Mushroom Melts are flavorful ways to fuel yourself through the afternoon.

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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.

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Vegan Burrito Bowls with Cauliflower Rice

Vegan Burrito Bowls with Cauliflower Rice

These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

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Piled-High Vegetable Pitas

Piled-High Greek Vegetable Pitas

Fresh, bright flavors come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe—or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.

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Mushroom Melts

Mushroom Melts — Antonis Achilleos

This mushroom melt has both Gruyère and Swiss cheeses that work together with earthy mushrooms to create a delicious ooey-gooey vegetarian grilled cheese. Balsamic vinegar helps lighten the sandwich, and the thin slices of rye bread help keep the sodium in check.

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Caprese Pasta Salad

Caprese Pasta Salad — Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.

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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.

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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich — Jacob Fox

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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Easy Vegetarian Taco Salad

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 Sandwich

green goddess sandwich — Victor Protasio

This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.

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Farro Salad with Arugula, Artichokes & Pistachios

Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

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Crispy Smoked Tofu & Coleslaw Wraps

Crispy Smoked Tofu & Coleslaw Wraps — Johnny & Charlotte Autry

Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy. Drizzle with hot honey or your favorite hot sauce to spice it up a little.

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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich — Jacob Fox

This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.

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Chickpea Salad Sandwich

side shot of colorful veggie sandwich stacked — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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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.

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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.

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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.

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Kale & Gruyere Panini

This vegetarian panini recipe--filled with layers of sautéed kale, garden-fresh tomatoes and melted cheese--makes for an extra-special grilled cheese sandwich. For the best flavor, we like the complexity of aged Gruyère or fontina, but you can use any cheese you have on hand.

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Lentil Burgers

Walnuts and fresh marjoram accent these vegan lentil burgers. Substitute oregano for marjoram if you like. Serve with a smear of whole-grain mustard and roasted sweet potato wedges.

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