18 Cold Vegetarian Lunch Ideas for Adults

By

Camryn Alexa Wimberly

Published on June 12, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Cool down with one of these delicious chilled lunch recipes, all of which fit well in a vegetarian diet. These refreshing dishes are flavorful, filling and made without any meat so you can have a midday meal that aligns with your goals. Some of our favorites include a Creamy Avocado & White Bean Wrap and our Tofu Cucumber Salad with a Spicy Peanut Dressing—which one will you try first?

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Udon Noodles with Tofu

Tofu, vegetables and noodles pair well with a savory soy-and-sesame vinaigrette in this tasty vegetarian meal.

02 of 18

Vegetarian Italian Hoagies

Traditional Italian subs feature meat, but this delightfully easy sandwich packs a punch with artichoke hearts, red onion and zesty peperoncini instead. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread.

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Tofu Cucumber Salad with Spicy Peanut Dressing

Neutral-flavored tofu absorbs all of the flavors of this Sichuan-inspired dressing like a champ. Serve over rice noodles or a bowl of greens.

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Hoisin-Sesame Salad with Baked Tofu

This salad is made satisfying with savory baked tofu; carrots and snap peas add crunch.

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Tofu, Snow Pea & Carrot Wild Rice Salad

Sesame oil and nori (dried seaweed) give this wild rice salad a savory flavor boost.

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Quinoa Avocado Salad

How to Make Quinoa-Avocado Salad

Protein-packed quinoa pairs with creamy avocado in this refreshing grain salad. It's the perfect meal-prep recipe for lunches on the go.

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Chickpea & Veggie Grain Bowl

This high-fiber grain bowl is packed with colorful veggies and plant-based protein to keep you feeling energized and satisfied.

08 of 18

Black Bean & Mango Salad

Coleslaw mix makes this recipe quick to prepare. The coleslaw-bean mixture can also be used as a delicious taco topping.

09 of 18

Whole-Wheat Veggie Wrap

Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.

10 of 18

Mixed Greens with Lentils & Sliced Apple

This salad is a breeze to whip up for lunch, especially if you use canned lentils.

11 of 18

Chickpea & Quinoa Grain Bowl

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side — Robby Lozano

It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! This one features hummus, quinoa, avocado and loads of veggies!

12 of 18

Tomato & Smoked Mozzarella Sandwiches

Take a classic combination like fresh tomatoes and mozzarella, add a couple of flavor-packed ingredients like olives and sun-dried tomatoes, put it between two pieces of crusty bread and you'll have a satisfying sandwich you’ll look forward to eating for lunch.

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Spring Pea Salad with Strawberries

The tangy champagne vinaigrette balances the grassy sweetness of the peas and fruity pop of the berries.

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Edamame Hummus Wrap

Edamame Hummus Wrap

Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap.

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Roasted Veggie & Quinoa Salad

Quick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch.

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Veggie Sandwich

veggie sandwich

There's no chance of getting the afternoon munchies when you fuel up with this vegan sandwich filled with fiber and healthy fats.

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Southwestern Salad with Black Beans

Southwestern Salad with Black Beans

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a flavor-packed salad.

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Black Bean-Avocado Torta

Here we fill a hollowed-out roll with mashed spiced black beans and guacamole for a satisfying vegetarian dish. Cabbage provides a delicious crunch.

Medically reviewed by

Jessica Ball, M.S., RD

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