15 Vegan Lunch Ideas

Skip the Meat and Dairy For Your Mid-Day Meal

Fat-Free Vegan Pasta Salad

The Spruce 

Thinking up lunch after lunch week after week can feel exhausting, especially if you're following a vegan diet. Many people end up ordering out or eating leftovers for days on end, making lunch a bit of a drag. If you're looking for dairy-free, egg-free, and meat-free lunch ideas, we've got you. From soups to salads to bowls to wraps, here are some fresh ideas for your weekday lunch needs.

  • 01 of 15

    Vegan Israeli Salad With Pearl Couscous, Cucumbers and Parsley

    Vegan Israeli Salad With Pearl Couscous, Cucumbers and Parsley

    The Spruce Eats / Anastasiia Tretiak 

    Israeli couscous, also know as pearl couscous, has a fun texture, making it a good base for this vegan pasta salad. Fresh tomato, bell pepper, cucumber, and parsley fill out the salad and add nice crunch. A simple oil and lemon dressing is all this Israeli salad needs—plus, it packs and keeps well.

  • 02 of 15

    Vegetarian Black Bean and Hummus Sandwich Wrap

    Vegetarian Black Bean and Hummus Sandwich Wrap

    The Spruce / Ahlam Raffii 

    Wraps are always a good option for a lunch to-go or at home. They often taste good cold or at room temperature or can easily be reheated. This black bean and hummus wrap is packed with mushrooms, spinach, corn, and a red pepper hummus for Tex-Mex flavor.

  • 03 of 15

    Vegan Broccoli Quiche

    Vegan Quiche

    The Spruce 

    Made with tofu, this vegan broccoli quiche has the flavor and texture of an egg quiche. It's a great high-protein batch lunch—make a whole quiche and pack up slices with salad or soup each day for lunch. A quick reheat and it's as good as new.

  • 04 of 15

    Dairy-Free Vegan Butternut Squash Soup

    Dairy-Free Vegan Butternut Squash Soup

    The Spruce 

    Soup is an ideal make-ahead dish, reheats easily, and often tastes even better the second or third day. This butternut squash soup is easy to make and tastes great with vegan bread, salad, or half a sandwich or wrap.

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  • 05 of 15

    Vegan Hawaiian Poke Bowl

    Vegan Hawaiian Poke Bowl

    The Spruce Eats / Anastasiia Tretiak

    Poke (pronounced poh-kay) is a popular Hawaiian dish that's traditionally made with raw fish and rice. This vegan version of a poke bowl swaps the fish for tofu for a quick and easy lunch. A simple sauce of ginger, soy, and sesame adds plenty of flavor.

  • 06 of 15

    Curried Sweet Potato and Freekeh Salad

    Curried Sweet Potato and Freekeh Salad

    The Spruce Eats / Anastasiia Tretiak

    This vegan curried salad is loaded with veggies and flavor, and tastes when made ahead so the spices have time to marry. With sweet potato, bell pepper, peas, dried apricot, and almonds, it's a flavor explosion. If you can't find freekeh, try using bulgur wheat.

  • 07 of 15

    Raw Vegan Pad Thai Salad

    Raw Vegan Pad Thai Salad

    The Spruce 

    You'll find all of the flavors of pad Thai without meat or noodles in this salad, making it an easy to throw together light lunch. Zucchini noodles are topped with crunchy bean sprouts, bell pepper, and nuts. Add a chili sauce if you like your pad thai salad spicy.

  • 08 of 15

    Vegan Cauliflower and Potato Soup

    Vegan Cauliflower and Potato Soup

    The Spruce 

    There's no need for dairy to make a creamy potato soup. This vegan recipe adds cauliflower to the mix for some natural creaminess and nutrition. Garlic and onion add flavor, and a good vegetable broth will make all the difference. This soup reheats great and will last up to five days in the fridge.

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  • 09 of 15

    Falafel Pita Sandwich

    Falafel Pita Sandwich

    The Spruce 

    Falafel is always a delicious vegan option, and it makes a hearty main filling for a pita sandwich. Toss in some fresh veggies and tahini sauce and you've got a meal. Falafel can be enjoyed at room temperature or reheated before enjoying.

  • 10 of 15

    Fat-Free Vegan Pasta Salad

    Fat-Free Vegan Pasta Salad

    The Spruce 

    Pasta salads are a classic grab-and-go lunch, easy to throw together ahead of time and no need for reheating. This recipe is vegan and fat-free but still filling, with fresh veggies, artichoke hearts, olives, basil, and Italian dressing. The veggies add crunch while the bowtie pasta will keep you going until the end of the work day.

  • 11 of 15

    Vegetarian and Vegan Chili

    Vegetarian and Vegan Chili

    The Spruce 

    Chili is filling, flavorful, and keeps well. Vegan chili stores and reheats easily and needs little accompaniment. Try eating with corn chips or bring along some ripe avocado for slicing on top. You can add vegetarian meat crumbles or even crumbled up tofu for extra protein and texture.

  • 12 of 15

    Vegan Asian Rice Salad

    Vegan Asian Rice Salad

    The Spruce 

    This vegan Asian rice salad is a great way to use up leftover brown rice from dinner and turn it into a tasty lunch. Tossed with fresh veggies and a light dressing, it's a springy dish that's easy to scale up or down. Add more of your favorite crisp veggies or greens.

    Continue to 13 of 15 below.
  • 13 of 15

    Gluten-Free, Vegan Chinese Cold Sesame Noodles

    Gluten-Free, Vegan Chinese Cold Sesame Noodles

    The Spruce / Emily Hawkes 

    Chinese cold sesame noodles are packed with flavor, thanks to a soy sauce, peanut butter, and tahini sauce. The chewy noodles are served cold, making them perfect for taking on the go. Serve with some raw or steamed veggies or toss them right into the noodles.

  • 14 of 15

    Gluten-Free Creamy Vegan Carrot Soup With Coconut

    Gluten-Free Creamy Vegan Carrot Soup With Coconut

    The Spruce 

    This bright orange vegan carrot soup is nice and creamy thanks to coconut milk. Curry powder and fresh ginger give it punch, but you'll only need a few ingredients to throw this soup together. Pack with crackers or bread, and enjoy chilled or warm.

  • 15 of 15

    Vegetarian/Vegan/Gluten-Free Quinoa Salad

    Vegetarian/Vegan/Gluten-Free Quinoa Salad

    The Spruce 

    Quinoa, technically a seed rather than a grain, is a great way for vegans to get natural protein into their diet. A quinoa salad is an easy lunch, pairing quick-cooking quinoa with fresh veggies like cucumber and broccoli and a tasty vinaigrette. Make a batch and store it away for a few easy lunches.