Lunchtime just got a whole lot more exciting with these 42 Vegan Lunch Ideas! I know life can get busy, so I’ve got your back with a lineup of quick and easy mouthwatering vegan lunch recipes that’ll leave your taste buds doing a happy dance. Everything from soups, salads, sandwiches, bowls, and more!
Sandwiches and Wraps
Tofu Lettuce Wraps with Peanut Sauce:
Tofu lettuce Wraps with Peanut Sauce are a delicious and healthy meal option that everyone will love! Made with pan-fried tofu and meaty shiitake mushrooms, served on fresh lettuce leaves and drizzled with spicy peanut sauce. So many delicious tastes and textures! Yum!
Vegan Jackfruit Salad Sandwich:
Flakey, briney, and totally scrumptious, this recipe is like a vegan tuna salad sandwich but better! Just 10 minutes to make and only 10 ingredients, and it tastes even better the next day so it’s perfect for making ahead.
Hearty Vegan Tofu Salad Sandwich:
The tofu bites are combined with tart granny smith apple, crunchy walnuts, and sweet dried cranberries. All mixed together with creamy vegan mayo and a little pop of Dijon mustard. Then just toast a bagel (or any other kind of bread that you prefer) and layer on the sandwich filling nice and thick. The jackfruit gets even more flavorful as it rests so this a great make-ahead lunch idea.
Vegan Ranch Chickpea Sandwich:
Creamy, zesty easy-to-make vegan ranch dressing takes this chickpea salad sandwich to the next level! 
Vegan Spicy Black Bean Pita Sandwich:
This 20-minute vegan pita is next-level delicious! With spicy black beans, a creamy tangy mayo, and a mountain of fresh veggies, this is the perfect hearty vegan sandwich to enjoy for lunch or dinner. This vegan spicy black bean pita sandwich can be made oil-free or gluten-free if you desire. If you don’t have any pitas on hand, feel free to load all of these toppings into a wrap or on your favourite sandwich bread.
Vegan Egg Salad Sandwich (the most popular vegan lunch idea):
This recipe for my vegan egg salad sandwich is even easier to make than a traditional egg salad! It takes just 10 minutes to whip up and only 7 ingredients are needed. No fussing about with boiling, cooling, and peeling eggs. A super easy and super tasty lunchtime favourite- veganized. No stinky eggs and 100% cholesterol-free! The most popular vegan lunch idea on my blog!
Vegan Mozzarella Grilled Cheese:
Yes, this is really vegan! Vegan Mozzarella Grilled Cheese sandwich where have you been all my life? The cheese only takes 15 minutes to make and is so melty and stretchy. Yum!
Vegan Tofu Caesar Wrap:
Get your lunchboxes ready by making these Vegan Tofu Caesar Wraps. You can make the tofu and dressing ahead of time so these wraps can be super quick to prepare, perfect for bringing to work, school, for an easy lunch or weeknight meal.
Vegan Steak Sandwich:
This vegan steak sandwich is packed with steak slices, sautéed onions, red bell pepper, and garlic, all topped with melty nacho cheese. And did I mention it was vegan!? Yeah, it’s a pretty mean sandwich that’s completely cruelty-free. 😉
Get the RecipeGrilled Tofu Banh Mi:
Layers of seasoned grilled tofu, a creamy spicy spread of homemade Sriracha mayonnaise, sweet salty and crunchy pickled veggies piled high, garnished with fresh cilantro and jalapeno, all on top of a soft chewy baguette. ← THIS is the king of sandwiches, and it’s called Grilled Tofu Banh Mi.
Vegan Grilled Veggie Gyros:
Easy recipe for a Greek-inspired lunch. Just marinate vegetables, grill, and assemble the sandwiches to taste.
Soups & Stews
My Go-To Vegan Soup:
My go-to vegan soup recipe is this 20-minute white bean & kale soup because it’s simple, packed full of veggies, gluten-free, made with ingredients you likely already have on hand, and will make you feel great! This soup is delicious, easy, hearty, and healthy. Cook up a pot of this soup and you’ll be set for a week of easy meals.
Vegan Alphagetti:
Only 9 ingredients and 30 minutes to make your homemade vegan alphagetti. Perfect for a quick and easy lunch, whether it be while watching cartoons, to take to school, or to take to work. (Hey I don’t judge, I’m a kid at heart myself).
Vegan Cream of Mushroom Soup:
My Vegan Cream of Mushroom Soup takes just 20 minutes to make. Sautéed onions, garlic, mushrooms, and coconut milk combine to make one of the most rich, velvety, silky smooth, scrumptious soups you’re going to taste.
Hearty Vegan Lentil Stew:
This Hearty Vegan Lentil Stew is full of warming stick-to-your-ribs flavors. Packed with carrots, celery, potatoes, peas, and lentils this rich stew is full of good-for-you veggies, that are simmered in a hearty gravy sauce. 
Vegan Zuppa Toscana:
This soup is lusciously creamy and loaded with potato, kale, and homemade tofu sausage bites. This Vegan Zuppa Toscana recipe tastes like comfort food but is actually healthy! 
Vegan Irish Stew:
Vegan Irish Stew! Hearty vegetables in a rich, earthy, thick stout beer broth. It’s just so many good things in a bowl it will make your stomach smile.
Easy Vegan Potato and Corn Chowder:
Creamy, comforting vegetable chowder, perfect for a quick weekday meal. 
Smoky Spicy Chickpea Stew:
Smoky Spicy Chickpea Stew! The chickpeas are cooked in a smoky spicy tomato sauce that is to die for scrumptious. Don’t be fooled by how simple this dish looks and how easy it is to make, these stewed chickpeas are deliciously complex in flavour.
Vegan Tortilla Soup:
Tomatoes, hearty black beans, pops of sweet corn, seasoned to perfection with Mexican spices. Top that with crispy tortilla chips, creamy avocado, fresh cilantro, and a squeeze of zesty lime. Hello flavour!
Thai Red Curry Noodle Soup:
30 minute, vegan, gluten-free, one pot meal! This coconut red curry soup is quick and easy to make and is so slurpably good. The perfect mix of Thai spices, ginger, garlic, veggies and noodles! Mmmmmm!!
Easy Vegan Split Pea Soup with Smoky Tofu Ham:
Easy Vegan Split Pea Soup with Smoky Tofu Ham! There is a reason this classic soup recipe is a staple for many: it’s scrumptious, easy to make, it uses inexpensive ingredients, and oh my is it ever delicious. The perfect make-ahead meal.
Vegan Curry Lentil Soup:
This is an easy hearty and satisfying soup with rich and aromatic spices, and coconut milk. Wonderful freshly made but it also holds up well and gets even better the next day, making it perfect for a make-ahead vegan lunch idea.
Vegan Ramen Noodle Soup:
Vegan Ramen Noodle Soup. The most slurpy, drool-worthy, scrumptious vegan ramen noodle soup there ever was, with fresh veg, sautéd mushrooms, and crispy tofu slices. Uh, yes please and thank you very much.
The Best Vegan Lasagna Soup:
This easy to prepare soup is made with homemade beefy tofu crumbles, a simple tomato soup base, and lasagna noodles cooked right in the soup. Top with melty dairy-free cheese and fresh basil, all in a bowl of pure comfort food bliss!
Salads & Bowls
Vegan Greek Salad:
Just 6 ingredients and a simple dressing are all you need to make the BEST Vegan Greek Salad! Just chop the veggies, shake up the dressing, toss the salad, and enjoy. Greek salad gets even more flavorful as it sits so this is a great make-ahead vegan lunch idea.
Vegan Big Mac Salad (this vegan lunch idea tastes like a burger):
Vegan Big Mac Salad tastes like fast food, but it’s healthy, vegan, easy to make, and so super delicious! Whether you’re vegan or just looking for a healthier take on a classic burger, this salad is a must-try. It tastes just like a Big Mac or veggie burger but without the bun!
Vegan Egg Roll in a Bowl:
This recipe tastes like greasy take out, but it’s healthy, vegan, easy to make, and so super delicious! Skip the fuss of working with wrappers, and using a fatty deep fryer, and make a vegan egg roll in a bowl instead! This dish tastes just like an egg roll but without the wrapper. Seasoned tofu crumbles, stir fried cabbage, tossed in a sweet and salty sauce.
Creamy Vegan Dill Pickle Salad:
Hearty beans, crunchy cucumber, sweet pops of grape tomatoes, and red onions, on a bed of fresh homegrown crisp mixed greens, drizzled with my creamy dairy-free dill pickle salad dressing. Yum!
Cold Noodle Bowl with Sriracha Peanut Crumble:
The only cooking needed for this dish is to boil some water to cook the noodles which takes about 3 minutes. Then just chop up the veggies, stir up a little sauce, and blend up a Sriracha peanut crumble. Wait, did you hear me? I said SRIRACHA PEANUT CRUMBLE! Cold noodle salad, or noodle bowl – whatever you are – I love you! 
Vegan Wedge Salad with Blue Cheese Dressing:
This Vegan Wedge Salad recipe is topped with vegan bacon bits, cherry tomatoes, pickled red onions, and an unbelievably delicious homemade vegan blue cheese salad dressing! This recipe is quick and easy to make (it takes less than 15 minutes to whip up)
Chipotle Black Bean Kale Salad:
Hearty, spicy, bursting with a flavour bomb of beans, topped on hearty kale, and then drizzled with a little Chipotle Lime Dressing this is one of my favourite salads. It’s like a fiesta in your mouth. 
Vegan Sushi Bowl:
Like a deconstructed sushi roll. So healthy and easy to make! Just cook some sushi rice, thinly slice the veggies, mango, avocado, edamame, and seaweed, sprinkle with sesame seeds and enjoy!
BBQ Chickpea Salad:
BBQ Chickpea Salad: hearty, healthy, satisfying, eat your veggies and lick your fingers kind of salad. 
Vegan Rainbow Bowl with Peanut Lime Sauce:
This Buddha noodle bowl is a healthy, colorful, delicious meal! So easy to prepare and the perfect mix of carrots, red pepper, cabbage, edamame, noodles – oh my! This bowl is perfect for a vegan lunch, or dinner and is great served either hot or cold.
Vegan Seitan Caesar Salad (Vegan Chicken Salad):
The perfect healthy meal. Make most of the salad ahead of time and assemble when ready. See the notes for many variations including gluten-free and oil-free options! Add a squeeze of lemon juice to take the flavor to the next level! 
Sriracha Tofu Bowl:
This is the perfect combo of comfort food cosy, combined with fresh raw and crispy. Better than a buddha bowl, it’s magical!
Pastas & Noodles
Easy Vegan Penne Alla Vodka:
Easy Vegan Penne alla Vodka recipe. Just 20 minutes to prepare, and only 10 ingredients! This pasta is rich, creamy, and oh so delicious. It can be made fresh, or the sauce can be prepared ahead of time and frozen for later. 
Vegan Truffle Mac & Cheese (a gourmet vegan lunch idea):
Hello, vegan truffle mac and cheese!! Adding truffle oil to this creamy pasta adds an air of elegance but this recipe secretly super easy to prepare. It takes just 10 ingredients and only 20 minutes to make!
Fast and Easy Vegan Carbonara:
This 20-minute pasta recipe is so easy to whip together. A simple creamy sauce coats the noodles with chewy, salty, smoky, bites of sun-dried tomato.
The Best Vegan Hamburger Helper:
The Best Vegan Hamburger Helper is easy to make and uses easy-to-find ingredients that you likely already have on hand. Inspired by the cheeseburger flavor, tofu is seasoned and cooked for a beefy-tasting bite, and the pasta is cooked in a cheesy creamy sauce that everyone will love. You won’t believe this is vegan! This is a great vegan lunch idea to make ahead of time and pack in containers for grab and go lunch.
Homemade Vegan Mac and Cheese Powder:
Makes about 1 cup of powder which is enough for 4 cups of uncooked macaroni noodles (about 4 boxes). But feel free to multiply or reduce the recipe as you see fit. Then just store your jar of Homemade Vegan Mac & Cheese Powder in your pantry until ready for use.
Common Questions About Vegan Lunch Ideas:
Where do I get iron from when eating vegan?
Plenty of vegan-friendly or plant-based foods are rich in iron such as beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. Try any of the vegan lunch ideas above that contain legumes or dark leafy greens such as the Chipotle Black Bean Kale Salad which has both!
But where do you get your protein?
Much like iron-rich foods, protein can be found in a bunch of different plant-based or vegan friendly foods. Beans, legumes, peas, soy products, grains, nuts, and needs are some of the best plant-protein sources.
Will I need to supplement calcium if I don’t eat dairy?
No. Calcium can be easily found in a balanced vegan diet in foods such as tofu, fortified nut milks, beans, kale, tahini, sweet potatoes, watercress, okra, chia seeds, and almonds.
What are some ways to enjoy dairy products while keeping it vegan?
Simple! Check out my easy to make recipes for Quick & Easy Vegan Cheese, Easy Vegan Blue Cheese, Vegan Sharp Cheddar Cheese, Vegan Cashew Cream Cheese, Homemade Creamy Oat Milk, or my Vegan Sour Cream from my first bestselling vegan cookbook, Fuss Free Vegan.
Is Peanut Butter Vegan?
Peanut butter is vegan, it doesn’t contain butter! Peanut butter is named for its buttery texture. I always prefer natural peanut butter (the only ingredients are peanuts and sometimes salt). But even the more processed peanut butter is almost always vegan. It never hurts to double-check the ingredients, but you are safe with a peanut butter and jelly sandwich 🙂 Or try it in a few of my vegan lunch ideas such as the Tofu Lettuce Wraps With Peanut Sauce or Rainbow Bowl with Peanut Sauce.
Are herbs and spices vegan?
Spices are the flavor champs for your food, adding that extra oomph. Unlike herbs, which are the leafy, flowery bits, spices can come from anywhere in a plant – roots, seeds, fruits, or bark, you name it! Whether you’re Team Herb or Team Spice, these flavor boosters are the VIPs in making vegan eats super tasty! 🌿✨
So, forget the midday meal struggle – these 42 Fast & Easy Vegan Lunch Ideas are all about simplicity without compromising on taste. Whether you’re a lunchtime gourmet or a quick-and-easy enthusiast, there’s a plant-powered option for you. So, let’s raise our forks to cruelty-free, palate-pleasing lunches! Your lunch break never looked so good!
If you enjoyed this post or tried any of these dishes, let us know by leaving a comment, rating it, and don’t forget to tag @itdoesnttastelikechicken on Instagram.
Bon appetegan!
Sam Turnbull.