15 Vegetarian Lunch Recipes in Three Steps or Less

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Published on November 15, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

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a recipe photo of the Cucumber Chickpea Salad with Feta & Lemon — Photo: Photographer: Rachel Marek, Food stylist: Annie Probst

Make these flavorful, vegetarian recipes for lunch. They’re packed with fiber-rich foods like legumes and whole grains, as well as protein-packed vegetables like spinach and avocado to help you feel energized throughout the afternoon. Plus, each meal comes together in just three steps or less so that food prep is a cinch. Recipes like our 3-Ingredient Brie & Jam Wrap and Cucumber Chickpea Salad with Feta & Lemon are delicious, nutritious and satisfying dishes you’ll want to eat every day of the week.

01 of 15

Fiber-Packed Spicy White Bean & Spinach Salad

white bean salad with spinach, carrots, almonds in a serving bowl — Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.

02 of 15

Green Goddess Wrap

a recipe photo of the Green Goddess Wrap — Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf

A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.

03 of 15

Cucumber Sandwich with Cotija & Lime

a recipe photo of the Cucumber Sandwich with Cotija and Lime — Photographer: Rachel Marek, Food stylist: Holly Dreesman

This easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.

04 of 15

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 15

Cucumber Chickpea Salad with Feta & Lemon

a recipe photo of the Cucumber Chickpea Salad with Feta & Lemon — Photographer: Rachel Marek, Food stylist: Annie Probst

This cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner. We love the grassy flavor of dill, but another fresh herb like oregano, parsley or chives will work well in its place.

06 of 15

Cashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot Vinaigrette

a recipe photo of the Cashew, Chickpea & Avocado Salad with Coriander-Mint-Shallot Vinaigrette — Sara Haas

In our humble opinion, the dressing makes this salad. Tangy and zesty with a bit of a crunch from the shallots, this cilantro-mint-shallot vinaigrette will quickly become your go-to. Make the dressing and chop up the veggies while you wait for the pasta to cook, then mix everything and enjoy!

07 of 15

Ricotta-Tomato Toast

a recipe photo of the Tomato Toasts — Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen

This tomato toast features a creamy ricotta cheese spread and, of course, juicy ripe summer tomatoes. A serrated knife makes cutting thin slices of the heirloom tomatoes easier when they are on the softer side. If you have cherry tomatoes on hand, they will work well too, either sliced or blistered under the broiler.

08 of 15

Anti-Inflammatory Beet & Avocado Wrap

a recipe photo of the Beet, Avocado & Hummus Wrap — Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.

09 of 15

The Best Tomato Sandwich

a recipe photo of the Tomato Sandwich — Photographer: Greg DuPree, Food Stylist: Anna Kelly, Prop Stylist: Christina Brockman

This classic tomato sandwich features a lovely combination of sweet juicy tomatoes and herby cream cheese. You can make a big batch of the cream cheese mixture and have it on hand to spread on bagels or crackers. For a boost of protein, add smoked salmon or sliced turkey or chicken.

10 of 15

Cucumber & Roasted Red Pepper Hummus Wrap

a recipe photo of the Cucumber and Roasted Red Pepper Hummus — Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.

11 of 15

Cucumber & Avocado Wrap

a recipe photo of the Cucumber Avocado wrap — Photographer: Rachel Marek, Food stylist: Holly Dreesman

Creamy avocado and cooling cucumber combine with a spicy mayonnaise mixture and peppery arugula in this easy vegetarian wrap. If you like the heat, add additional Sriracha or try it with chile-garlic sauce. For a cooler wrap, you can cut back on the Sriracha or leave it out completely, swapping out the arugula for baby spinach.

12 of 15

3-Ingredient Cucumber Boursin Wrap

a recipe photo of the Cucumber Boursin Wrap — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

An easy lunch is only three ingredients away with this cucumber Boursin wrap. Boursin spreadable cheese is flavorful and functional, as it holds the chopped cucumber in place as you roll up the wrap. You can slice and enjoy this easy sandwich right away, or pack it up for lunch. If you are saving it for later, pat the chopped cucumber with a paper towel to remove excess moisture.

13 of 15

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.

14 of 15

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.

15 of 15

3-Ingredient White Bean & Cherry Tomato Salad

a recipe photo of the White Bean & Cherry Tomato Salad — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

This three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying.

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