Reviewed by Dietitian Jessica Ball, M.S., RD
Whether you’re looking for a simple midday meal or planning lunches for the week, these high-protein vegetarian recipes make it easy to enjoy a satisfying lunch. Each recipe provides at least 15 grams of protein per serving and features ingredients like beans, lentils, eggs, tofu and cheese to help keep you feeling full throughout the afternoon. From refreshing salads like our 5-Ingredient Avocado & Black Bean Salad to comforting sandwiches like our High-Protein Cucumber Sandwich, these lunches are delicious options you’ll want to make every week.
01 of 19
5-Ingredient Avocado & Black Bean Salad
This Avocado & Black Bean Salad comes together in just 20 minutes with a handful of simple ingredients. The combination of fiber-rich beans and healthy fats from avocado makes this salad both satisfying and refreshing. It’s an easy option for potlucks, picnics and busy weeknights.
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02 of 19
High-Protein Cucumber Sandwich
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
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03 of 19
Roasted Vegetable & Bean Pasta Salad
This easy pasta salad is a crowd-pleasing dish for any occasion. Roasted vegetables and white beans add plant-based fiber and protein, while a quick herb vinaigrette ties everything together. If you want to make it more filling, grilled chicken would be an excellent addition.
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04 of 19
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
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05 of 19
5-Ingredient Brie and Blackberry Jam Grilled Cheese
This irresistible sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.
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06 of 19
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
This one-pot pasta dish with white beans, spinach and sun-dried tomatoes is lively and vibrant and leaves you with an easy cleanup. Toasting the orzo before adding the broth adds another layer of flavor. Another dark, leafy green, such as chopped kale or Swiss chard, can stand in for the spinach, but it may take longer to wilt in the pan. If you use a sturdier green, add it to the pan during the last 5 minutes of cooking time.
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07 of 19
High-Protein Greek Salad Omelet Wrap
Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.
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08 of 19
Black Bean–Quinoa 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 with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.
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09 of 19
Vegetarian Protein Bowl
This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.
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10 of 19
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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11 of 19
Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
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12 of 19
Spicy Ramen Noodle Cup Soup Packs 16g Protein
In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. Not only are these a timesaver—they’re also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.
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13 of 19
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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14 of 19
Beefless Vegan Tacos
Take taco night in a new direction with these healthy vegan tacos. We’ve swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.
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15 of 19
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four store-bought ingredients, including a veggie-heavy salad mix and a spicy peanut vinaigrette. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
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16 of 19
Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into a salad loaded with crisp red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
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17 of 19
Crispy Smoked Tofu & Coleslaw Wraps
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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18 of 19
Green Salad with Edamame & Beets
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.
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19 of 19
Rainbow Grain Bowl with Cashew Sauce
This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.
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