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If you find yourself making the same sandwiches day after day, look no further for a burst of inspiration with these vegetarian high protein lunch ideas!
Lunch is often the trickiest meal of the day: your time is limited, as are the range of workplace friendly lunch foods. You don’t want to be the person stinking out the office fridge with egg mayo sandwiches!
Or perhaps you’re working from home and don’t want to spend your precious lunch break cooking.
Constraints on time make it easier than ever to reach for unhealthy options! Pre-packaged sandwiches and snacks are often stuffed full of sugar and salt.
This is where this compilation of easy vegetarian high protein meals for lunch steps up! We’ve rounded up 21 of the best vegetarian high protein lunches to break you out of your lunchtime rut (and when you’re done with lunch, try a high protein veggie dinner !).
Why should I choose a high protein vegetarian lunch?
Opting for high protein vegetarian foods at lunchtime is a great way of preventing pesky, unsatisfying snacks from making their way onto your desk by mid-afternoon (and if you do get hungry, go for a vegetarian protein snack instead!).
By using high protein vegetarian foods like tofu, eggs and beans in your lunch, you’ll stay feeling fuller for longer since protein takes longer to digest than carbohydrates.
We’ve included loads of high protein, low carb vegetarian meals. These asian egg muffins are a great place to start, since they’ve got 17 g of protein and just 12 g of carbs.
Not getting enough protein is one of the chief concerns amongst many vegetarians who’ve given meat the boot. But eating a healthy, balanced veggie diet with plenty of protein is possible, and we’ve got advice on how to do just that!
All the high protein vegetarian recipes in this compilation contain at least 15g of protein per serving, though usually we’ve tried to stick to recipes closer to 20g so that you’re getting plenty of protein in each meal!
None of the vegetarian high protein lunch ideas here contain more than 8g of saturated fat. As such, you’ll find plenty of vegetarian high protein meals for weight loss.
However, if you’re in search of more inspiration, check out our vegetarian high protein meal plan , which will provide you with a detailed daily guide to eating easy, delicious high protein low calorie vegetarian meals.
Vegetarian meal prep: high protein solutions!
Weekdays can get busy, and whether you work from home, in the office, or not at all, lunch is a meal that often needs to be eaten on the go.
That’s why we have included a selection of high protein vegetarian lunches for work that can be prepped in advance and transported easily (if this sounds good, you should also check out our vegetarian lunch ideas for weight loss !).
We don’t want any of our loyal readers missing out on protein because they’re in a hurry!
Try this chili sin carne : make up a big old batch at the beginning of the week, then just take a portion with you every day! Or, this vegan lentil bolognese is easily heated up in the microwave, you’ll have a hot, healthy lunch in minutes.
If you’re not heading out for lunch, we have some delicious recipes that can be enjoyed at home, such as these cream cheese scrambled eggs on toast .
Eggs are packed with protein, and omelettes are a great way to get in on all that goodness. You can enjoy them plain, or treat them as a blank canvas, ready to be decorated with lots of yummy toppings.
Our vegetarian microwave mug omelette is a good place to start!
But for now, enjoy working your way through these delicious vegetarian high protein lunch ideas (and once you’ve done that, you can get started on the vegetarian high protein dinner recipes!)!
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1. Vegan Lentil Bolognese
Bonus: nutritious, healthy, can be stored for a while in the fridge 582 calories per serving 27 g protein per serving
Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back!
2. Healthy Egg Salad
Bonus : speedy, simple, colourful 446 calories per serving 24 g protein per serving
Looking to up your salad game? Try this healthy egg salad recipe with quinoa and beets – the perfect weight loss lunch !
3. Ultimate Vegan Tuna Sandwich
Ready in: 10 minutes Recipe by: FitFoodieNutter Bonus: tastes like tuna, super speedy, fresh veggies 547 calories per serving 18 g protein per serving
This plant protein rich vegan ‘tuna’ sandwich made with chickpeas is THE ultimate sandwich for everyone, whether you’re vegan or an avid fish lover (more delicious plant-based protein lunches this way). Chunky chickpea filling combined with crunchy cucumbers, crispy lettuce, and creamy avocado makes it a perfect marriage of textures and flavours.
4. Sweet Potato & Bean Quesadillas
Ready in: 30 minutes Recipe by: ChelseaDishes Bonus: one pot wonder, cheesy, full of fibre 375 calories per serving 21 g protein per serving
This one-pan vegetarian quesadilla recipe is loaded with veggies and flavor (if you want more simple lunches like this, try our beginners vegetarian recipes !)!
5. Scrambled Eggs with Cream Cheese
Bonus: simple ingredients, breakfast upgrade 383 calories per serving 22 g protein per serving
Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast!
6. Kale and White Bean Soup
Bonus: one pot wonder, veggie twist on a traditional recipe 458 calories per serving 23 g protein per serving
Fill up and power up on our hot vegetarian kale and white bean soup. It’s an absolute pearl for your healthy slim down diet.
7. Tortellini Caprese
Ready in: 30 minutes Recipe by: BalancewithJess Bonus: salad upgrade, refreshing, perfect meal-prep lunch 414 calories per serving 22 g protein per serving
This Tortellini Caprese has all the classic Italian flavors with sweet juicy tomatoes, fresh basil, and delicious mozzarella. Bump up this classic by tossing in cheese tortellini! And the perfect finish: a drizzle of homemade balsamic glaze.
8. Black Bean Burrito Bowl
Bonus: perfect lunch, amazing adobo sauce 546 calories per serving 29 g protein per serving
In this healthy burrito bowl we’ve got quinoa, avocado, pineapple, tofu and Adobo sauce for a sizzling taste bud fiesta!
9. Quinoa Falafel with Israeli Salad
Ready in: 45 minutes Recipe by: IrenaMacri Bonus: meal prep, crunchy, gluten-free 518 calories per serving 20.3 g protein per serving
Baked or pan-fried, these gluten-free falafels with quinoa and chickpea flour are healthy and delicious. Served with zesty Israeli salad of cucumbers, tomatoes, onions and fresh herbs, this vegetarian-friendly meal is rich in protein, fibre and nutrients. Great for a healthy dinner or lunch.
10. Black Bean Burgers
Bonus : keep well in the fridge or freezer, perfect for BBQ 433 calories per serving 18 g protein per serving
A black bean burger recipe that doesn’t fall apart, tastes awesome and can even be made vegan (try more vegetarian burgers here!)! What could be more BBQ perfect?
11. Vegan Mediterranean Buddha Bowl
Ready in: 25 minutes Recipe by: CleanPlateMama Bonus: colourful, healthy fats, salad upgrade 547 calories per serving 18 g protein per serving
This vegan Mediterranean Buddha bowl recipe is loaded with nutritious, real food (check out these vegetarian mediterranean recipes if you like this!). Fresh Mediterranean inspired ingredients with an easy tahini dressing. It’s great for lunch or dinner and is ready in less than 30 minutes (if speed is of the essence, try these quick lunch recipes now).
12. Tomato Shakshuka
Recipe by: HurryTheFoodUp Bonus : cheap, easy, spice to taste 354 calories per serving 18 g protein per serving
This easy vegetarian shakshuka recipe breaks everything down into simple steps for a great Shakshuka result every time!
13. Microwave Mug Omelette
Bonus: super quick, easy, perfect for busy mornings 322 calories per serving 23 g protein per serving
Looking for a protein packed start to your morning? Whip up our healthy & tasty microwave mug omelette in minutes!
14. Fitness Lentil Bean Salad
Bonus: ideal post-workout meal, uses cupboard staples 551 calories per serving 34 g protein per serving
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
15. Easy Tofu Stir Fry
Ready in: 45 minutes Recipe by: HealthMyLifestyle Bonus: tasty tofu, super speedy, meal-prep friendly 534 calories per serving 30 g protein per serving
This tofu stir fry is an easy and filling meal ( a great veggie stir fry never goes amiss). Requiring only 45 minutes to make, it’s perfect for weeknight’s or meal prep when you want something delicious without spending hours in the kitchen. It also packs in 30 grams of protein making it a great source of plant protein with sources from tofu, edamame and black rice noodles!
16. Easy Black Bean Soup
Ready in: 30 minutes R ecipe by: TheForkedSpoon B onus: hearty, plant-based, loads of toppings options 359 calories per serving 21 g protein per serving
This Easy Black Bean Soup Recipe is made with basic pantry essentials including canned black beans, onion, carrots, and celery. Filled with hearty plant-based protein and gut-loving fiber, enjoy this healthy and delicious vegan soup with all your favorite toppings including salsa, sour cream, avocado, and more!
17. Tofu & Hummus Buddha Bowl
Bonus: simple, smoky, easy lunch 399 calories per serving 19 g protein per serving
Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)
18. Best Vegan Chili
Ready in: 30 minutes Re cipe by: PlantWell Bonus: hidden vegetables, comfort food, flavourful 390 calories per serving 19 g protein per serving
The best ever vegan chili recipe packed with flavor, quinoa, beans and corn. Easy to make and perfectly comforting and delicious.
19. Asian-Style Easy Egg Muffins
Recipe by: HurryTheFoodUp Bonus: speedy, portable, perfectly seasoned 240 calories per serving 17 g protein per serving
These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo. The soy sauce rounds it all up! Enjoy!
20. Mediterranean Lentil Soup
Ready in: 45 minutes Recipe by: CookingWithMammaC Bonus: hearty, gluten-free, warming 493 calories per serving 29 g protein per serving
This smoky Mediterranean Lentil Soup is so delicious and good for you! It’s a hearty, meatless meal, and you can easily make this vegetarian or vegan. It’s ready in under an hour, but you can cook it longer for a lentil stew.
21. Lentil Patties
Bonus : versatile, plant based, easily veganised 360 calories per serving 24 g protein per serving
These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too!
Try it straight away:
Ingredients
- ⅓ cup wholegrain flour
- 1 tsp coriander seeds, ground
- 1 tsp paprika powder
- ½ tsp salt
- 2 eggs (or mix 1 tbsp ground flaxseed with 3 tbsp hot water, stir and let rest for a min to create a ‘flax egg’)
- 4-6 tbsp water
- ½ medium red onion
- 1 heaped cup lentils, cooked
- 2 tsp olive oil
Optional
- ½ cup low fat Greek Yogurt (½ cup = 120g)(you could also use sour cream)
- 2 handful baby leaf salad
Instructions
- In a bowl add flour, coriander seeds, paprika, salt, eggs (or flax eggs) and some water if needed . Start 4 tbsp water, then add a couple more if the batter is still super-sticky. Mix to a batter.
- Finely dice the red onion and rinse and drain the lentils . Mix in both to the batter.
- Add the olive oil to a pan, wipe it around and and set to medium-high heat.
- Now, ideally with a big spoon, take a burger-sized amount of the batter and place it into the pan. If needed adjust slightly with the spoon to make the patties look nice.
- Fry flat in the pan 4 minutes each side or until golden brown.
- If wanted, serve with a salad/potatoes/rice and your Greek yoghurt or sour cream or vegan mayonnaise . Enjoy 🙂
