12 Protein Packed Lunches For Vegans

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Lately, I’ve noticed people enjoy it a lot when I give them a bunch of vegan-friendly, yet high-protein options. In earlier blog posts that I wrote, I already gave you a bunch of high-protein breakfast and protein-packed smoothie options.

Today, I thought it was a great idea to continue this little series with a number of high-protein vegan lunch options. I’ve done my best here to give you a mix of different cuisines so that you’re not stuck eating the same salad over and over again. This list does include some of my personal favorites, so I hope you enjoy!

Tofu Scramble Breakfast Burritos

These tofu scramble breakfast burritos offer a protein-rich meal with a blend of vibrant veggies and spices wrapped in a warm tortilla. I like this option because it’s basically the same as the good-old scrambled tofu you would normally have for breakfast. However, the wrap adds a bunch more filling and calories which, in my opinion, makes it more suitable as a lunch option.

Ingredients:

• 14 oz firm tofu
• 2 tbsp olive oil
• 1/2 red onion, diced
• 1 bell pepper, diced
• 2 garlic cloves, minced
• 1 tsp turmeric
• 1/2 tsp black salt (kala namak)
• 1/4 tsp black pepper
• 2 tbsp nutritional yeast
• 4 large tortillas
• 1 avocado, sliced
• 1/2 cup salsa
• Fresh cilantro for garnish
• 1/4 cup vegan cheese, shredded (optional)

Preparation Instructions:

1. Drain and press the tofu to remove excess water.
2. Heat olive oil in a pan over medium heat. Add red onion and bell pepper, sauté until soft.
3. Crumble the tofu into the pan with your hands. Add minced garlic, turmeric, black salt, black pepper, and stir well. Cook for 5-7 minutes until tofu is heated through.
4. Stir in nutritional yeast, and cook for an additional 2 minutes. Remove from heat.
5. Warm tortillas in a microwave or on a separate pan to make them pliable.
6. Lay a tortilla flat and add a scoop of tofu scramble. Top with avocado slices, salsa, cilantro, and vegan cheese if using.
7. Fold in the sides of the tortilla and roll it up tightly. Serve immediately or heat in a pan for a crispier exterior.

Quinoa Black Bean Bowl

This nutritious quinoa black bean bowl is a perfect blend of protein-packed quinoa and fiber-rich black beans, making for a hearty and satisfying vegan lunch. I made this a quinoa dish, but keep in mind you can oftentimes substitute quinoa for rice (which is what I do a lot as well). Overall, a very healthy, filling dish that will keep you full until dinnertime.

Ingredients:

• 1 cup quinoa, rinsed and drained
• 2 cups vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, diced
• 1 tomato, diced
• 1/2 cup corn kernels (frozen or fresh)
• 1 bell pepper, diced
• 1/2 red onion, finely chopped
• 2 tbsp olive oil
• 1 lime, juiced
• 1 tsp cumin
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Preparation Instructions:

1. In a medium saucepan, bring the 2 cups of vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and let simmer for 15-20 minutes or until the broth is absorbed, and the quinoa is fluffy.
2. While the quinoa is cooking, prepare the vegetables. In a large bowl, combine the diced avocado, tomato, corn kernels, diced bell pepper, and chopped red onion.
3. For the dressing, whisk together olive oil, lime juice, and cumin in a small bowl. Season with salt and pepper to your liking.
4. Once the quinoa is cooked, allow it to cool slightly. Then add it to the bowl with the vegetables. Add the black beans and pour the dressing over the mixture. Gently toss everything together until well combined.
5. Garnish your quinoa black bean bowl with fresh cilantro before serving. Enjoy your protein-rich lunch that’s both filling and flavorsome.

Vegan Quinoa & Walnut Burger

This vegan burger has a bunch of protein, contains only whole-foods and is straightforward to make. The burger is basically made from quinoa, walnut and black beans, which are all fantastic ingredients in themselves. However, if you don’t feel like making the burger yourself, you can always buy a vegan burger from the store. In my experience, there’s a whole range of options (some more meat-like, others more vegetable-like) that will suit your taste. The pro of these burgers is also that many of them contain a bunch of protein.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup quinoa, cooked and cooled
• 1/2 cup walnuts, finely chopped
• 1/4 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1/2 cup breadcrumbs
• 2 tbsp soy sauce or tamari
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• Salt and pepper to taste
• Burger buns (vegan)
• Optional toppings: lettuce, tomato, vegan cheese, avocado, ketchup, mustard

Preparation Instructions:

1. Preheat your oven to 375°F (190°C), or preheat your grill if you prefer to cook them that way.
2. Mash the black beans in a large bowl until they’re mostly broken down. Mix in the cooked quinoa, walnuts, and red onion. Add the garlic, breadcrumbs, soy sauce, olive oil, smoked paprika, cumin, salt, and pepper. Stir until well combined; the mixture should be sticky and hold together.
3. Form the mixture into patties, about 1/2 inch thick. Place on a baking sheet lined with parchment paper if using the oven.
4. Bake in the oven for 10-12 minutes on each side, or grill for about 5 minutes per side, until the patties are firm and have a nice crust.
5. Serve the patties on burger buns with your choice of toppings.

Vegan Greek Salad Wrap

Packed with protein and fresh veggies, this vegan Greek salad wrap is ideal for a healthy lunch. Brimming with tangy olives, crisp cucumbers, and hearty chickpeas, it’s a delicious way to fuel your day. I definitely recommend this one if you like strong flavors and the taste of the Greek kitchen in general. Absolutely add some vegan feta as well to balance the flavor of the olives.

Ingredients:

• 1 large whole grain tortilla
• 1/2 cup chickpeas, drained and rinsed
• 1 small cucumber, sliced
• 1/2 bell pepper, sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup kalamata olives, pitted and halved
• 1/4 cup cherry tomatoes, halved
• 1/4 cup vegan feta cheese, crumbled
• 2 tablespoons hummus
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt to taste
• Pepper to taste
• A handful of fresh spinach leaves

Preparation Instructions:

1. Lay the whole grain tortilla flat on your work surface.
2. Spread the hummus evenly over the surface of the tortilla.
3. Arrange the fresh spinach leaves in a layer on top of the hummus.
4. In a bowl, mix chickpeas with olive oil, dried oregano, salt, and pepper.
5. Place the seasoned chickpeas, cucumber slices, bell pepper slices, red onion, olives, cherry tomatoes, and vegan feta cheese onto the tortilla.
6. Gently fold the sides of the tortilla inwards, then roll it up tightly to secure the filling inside.
7. For a crispier wrap, heat a pan over medium heat and place the wrap seam-side down. Cook until golden brown on both sides.
8. Cut the wrap diagonally in the middle and serve immediately, or wrap it up for a convenient, protein-packed lunch on-the-go.

Vegetable Dumplings

I had to include some vegetable dumplings on this list given the fact that my partner is Polish, and the Polish cuisine has numerous dumplings in it. Dumplings do take some time to make, but it’s a great dish if you have some time on your hands or want to make something a bit more special (Polish people often make them for Christmas). The protein in this dish mainly comes from the tofu, so be sure to pack enough in there!

Ingredients:

• Wrapper Dough:
  • 2 cups all-purpose flour
  • 3/4 cup boiling water
• Filling:
  • 1 cup shredded cabbage
  • 2/3 cup shredded carrot
  • 1/2 cup minced mushrooms
  • 1/2 cup crumbled firm tofu
  • 1/4 cup finely chopped green onions
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp grated ginger
  • 1 minced garlic clove
  • Salt and pepper to taste

Preparation Instructions:

1. Dough:
   • Gradually mix the boiling water into the flour. Stir until a dough forms.
   • Knead the dough on a floured surface until smooth, about 5 minutes.
   • Cover the dough with a damp cloth and let it rest for 30 minutes.
2. Filling:
   • Combine cabbage, carrot, mushrooms, tofu, and green onions in a bowl.
   • Add soy sauce, sesame oil, ginger, and garlic. Season with salt and pepper.
   • Stir until well mixed.
3. Assembly:
   • Roll out the rested dough and cut into 3-inch rounds using a cookie cutter.
   • Place a spoonful of filling into the center of each round.
   • Wet the edges with water, fold in half, and press to seal, forming the dumplings.
4. Cooking (note: you can also fry dumplings if that’s what you prefer):
   • Heat a non-stick pan with a thin layer of oil over medium heat.
   • Place dumplings in the pan and cook until the bottom turns golden brown.
   • Add a small amount of water to the pan, cover, and steam for about 3 minutes.
   • Remove the lid and continue cooking until the water evaporates and the dumplings are crispy.

Enjoy your homemade vegetable dumplings straight out of the pan or with a side of soy sauce for dipping!

Lentil and Avocado Wrap

This wrap is a hearty and nourishing option for your lunch, combining protein-rich lentils with creamy avocado. This is more of a simple, Mexican-style dish, but it’s so simple yet delicious that I want it in here. The only tip I can give you here is to balance the lentils with the rest of the ingredients. If the balance is off, the whole thing becomes a bit mushy. Nevertheless, the lentils are what provide the protein, so they’re a vital ingredient.

Ingredients:

• 1 cup cooked brown lentils
• 2 ripe avocados, peeled and pitted
• 2 tablespoons lemon juice
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 4 whole wheat tortillas
• 1 cup fresh spinach leaves
• 1/4 cup diced tomatoes
• 1/4 cup diced red onion
• 1/2 cup grated carrot

Preparation Instructions:

1. Cook and drain the lentils.
2. In a bowl, mash your avocados with lemon juice, cumin, paprika, salt, and pepper until smooth.
3. Spread a quarter of the avocado mixture over each tortilla.
4. Top the avocado with a layer of lentils, followed by spinach leaves, tomatoes, red onion, and grated carrots.
5. Roll each tortilla tightly, tucking in the sides as you go, to form a wrap.
6. Cut the wrap in half and serve immediately, or wrap it up for a satisfying meal on the go.

Tempeh Buddha Bowl

The great thing about Buddha bowls is that they’re a perfect mix of taste, flavor, fiber, protein, carbohydrates and healthy fats. On top of that, they’re easy to make and a great option when you want to feel extra healthy.

Ingredients:

• 8 oz tempeh, sliced
• 1 cup quinoa, uncooked
• 1 avocado, sliced
• 2 carrots, julienned
• 1 cup red cabbage, shredded
• 2 cups fresh spinach
• 1/4 cup almonds, slivered
• 1 tbsp sesame seeds
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 clove garlic, minced
• 1 tsp ginger, grated
• Olive oil as needed for sautéing

Preparation Instructions:

1. Rinse 1 cup of quinoa under cold water. In a pot, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
2. In a bowl, whisk together soy sauce, maple syrup, minced garlic, and grated ginger. Add tempeh slices and let marinate for 10 minutes.
3. Heat olive oil in a pan over medium heat. Sauté the marinated tempeh slices until browned, about 3 minutes on each side.
4. Start with a layer of fresh spinach at the bottom, add a scoop of fluffy quinoa, and arrange the sliced avocado, julienned carrots, and shredded red cabbage beautifully around the bowl. Top with the golden-brown tempeh slices.
5. Sprinkle sesame seeds and slivered almonds over the bowl for an extra crunch.

White Bean and Rosemary Bruschetta

This bruschetta combines creamy white beans with aromatic rosemary on crusty bread. What I like about this recipe is that it’s an interesting, plant-based take on the famous Italian bruschetta. This would work great for a light lunch or an appetizer as well. Personally, I would add some fresh tomato slices to this, to give it a bit of a sweeter taste.

Ingredients:

• 1 can (15 oz) white beans, drained and rinsed
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, finely chopped
• Salt and black pepper to taste
• 1 whole grain baguette, sliced and toasted
• Optional: Fresh tomatoes, sliced or cherry tomatoes halved

Preparation Instructions:

1. Mash the white beans in a bowl using a fork or potato masher until they have a chunky consistency.
2. Stir in the minced garlic, olive oil, and fresh rosemary. Season with salt and pepper according to your taste preferences.
3. Spoon the white bean mixture generously onto the slices of toasted baguette.
4. If desired, top each bruschetta with slices of fresh tomato right before serving for an added juicy burst of flavor.

Black Bean and Sweet Potato Quesadillas

Rich in protein and filled with vibrant flavors, these black bean and sweet potato quesadillas will fill you up as much as they can. I don’t really know what else to say except for the fact that you should only make this dish if you’re really hungry because they’re incredibly filling!

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can black beans, drained and rinsed
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• Salt and pepper, to taste
• 4 large flour tortillas (gluten-free if needed)
• 1 avocado, sliced
• 1 cup fresh spinach leaves
• Vegan cheese shreds (optional)
• Olive oil, for cooking

Preparation Instructions:

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25 minutes, or until soft and slightly caramelized.
2. In a bowl, combine the roasted sweet potatoes, black beans, cumin, smoked paprika, and garlic powder. Mash the mixture together until it has a consistent but chunky texture.
3. Heat a non-stick pan over medium heat. Place a tortilla in the pan and sprinkle one half with vegan cheese shreds (if using).
4. Spread a generous layer of the sweet potato and black bean mixture over the cheese. Add slices of avocado and a handful of spinach leaves.
5. Fold the tortilla in half, covering the filling. Cook for 2-3 minutes per side, or until the tortilla is crispy and golden brown. Repeat with the remaining tortillas.
6. Let the quesadillas cool for a minute before cutting into triangles. Serve while warm.

Mushroom and Lentil Shepherd’s Pie

This is a fantastic meal if you’re looking for a hearty lunch that is focussed more on the British cuisine. Everybody knows shepherds pie, and this vegan version won’t disappoint. With a lentil filling and potato topping, this dish could also work very well as a dish for dinner.

Ingredients:

• Lentil Filling:
  • 1 cup brown lentils, rinsed
  • 2 1/2 cups vegetable broth
  • 2 tbsp olive oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups mushrooms, chopped
  • 2 large carrots, diced
  • 1 cup frozen peas
  • 1 tbsp tomato paste
  • 1 tsp thyme
  • Salt and pepper, to taste
• Potato Topping:
  • 4 large potatoes, peeled and chopped
  • 1/4 cup plant-based milk
  • 2 tbsp vegan butter
  • Salt and pepper, to taste

Preparation Instructions:

1. Preheat your oven to 400°F (200°C).
2. Start by cooking brown lentils in a saucepan with vegetable broth according to package instructions, typically about 20-25 minutes, until tender. Drain any excess liquid.
3. While lentils cook, heat olive oil in a pan over medium heat. Sauté onion and garlic until translucent. Add mushrooms and carrots, cooking until softened. Stir in cooked lentils, frozen peas, tomato paste, thyme, salt, and pepper, and cook for an additional 5 minutes.
4. For the potato topping, boil chopped potatoes in water until fork-tender, about 15 minutes. Drain and return to the pot. Mash with plant-based milk, vegan butter, salt, and pepper until smooth.
5. Transfer lentil mixture to an oven-safe dish. Spread mashed potatoes evenly over the top.
6. Bake in the preheated oven for 20 minutes or until the top starts to turn golden.
7. Once done, let it cool slightly before serving.

Vegan Mushroom Risotto

Back to the Italian cuisine! Enjoy the creamy texture and umami flavors of a classic risotto, made vegan with simple plant-based ingredients. What’s great about risotto is that it tastes and looks like a complex meal to make, even though it’s incredibly simple and doesn’t make much of a mess. This is a dish we eat every two weeks and I don’t think l’ll ever get bored with!

Ingredients:

• 1 1/2 cups Arborio rice
• 3 cups sliced mushrooms (cremini or button)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth, warm
• 1 cup water
• 3/4 cup nutritional yeast
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley, chopped for garnish
• 1 tablespoon lemon juice (optional)

Preparation Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, cooking until they become translucent.
2. Stir in the Arborio rice, toasting it lightly until it’s just starting to become golden.
3. Gradually add 1 cup of warm vegetable broth, stirring continuously. Allow the rice to absorb the liquid before adding more.
4. Add the sliced mushrooms to the pot, and continue to stir.
5. Continue to add the broth, one cup at a time, followed by the cup of water. Maintain a gentle simmer and keep stirring to prevent sticking.
6. Once the rice is tender and has a creamy consistency, remove from heat.
7. Mix in the nutritional yeast for a cheesy flavor, and season with salt and pepper to your liking.
8. If desired, add a tablespoon of lemon juice to brighten the flavors.
9. Serve hot and garnish with the chopped fresh parsley.

Vegan Pad Thai

Vegan pad thai is a flavorful and satisfying dish that combines the rich textures of vegetables and tofu with the tangy taste of tamarind and lime. I fell in love with pad thai during our stay in Koh Tao (an island in the south of Thailand). That was mainly because there weren’t many other things to eat that were plant-based, but still, it’s a fantastic dish. In my opinion, probably one of the most accessible Asian dishes for a western palate.

Ingredients:

• 200g rice noodles
• 1 block (250g) firm tofu, pressed and cubed
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 red bell pepper, thinly sliced
• 1 carrot, julienned
• 2 green onions, chopped
• 1 cup bean sprouts
• 1 clove garlic, minced
• 1 tbsp fresh ginger, minced
• 2 tbsp tamarind paste
• 2 tbsp maple syrup
• 2 tbsp lime juice
• 1/4 cup crushed peanuts
• Fresh cilantro for garnish
• Lime wedges for serving
• Chilli flakes (optional)

Preparation Instructions:

1. Soak rice noodles in hot water for 10 minutes or until tender, then drain and set aside.
2. In a pan over medium heat, mix tofu cubes with soy sauce and cook in sesame oil until crispy on all sides.
3. To the same pan, add red bell pepper, carrot, green onions, and cook for about 2 minutes. Add garlic and ginger, and stir for another minute.
4. In a small bowl, whisk together tamarind paste, maple syrup, and lime juice.
5. Add noodles to the pan with vegetables, pour over the sauce, and toss everything for a couple of minutes.
6. Top with bean sprouts, crushed peanuts, fresh cilantro, lime wedges, and chili flakes if desired.

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