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Revitalize Your Workday with Delicut

Discover the delight of our healthy meal plans, perfectly crafted for a satisfying and nutritious workday meal.

25+ Healthy & Vegetarian Lunch Ideas for Work
Aug 3, 2023 | 3 min
25+ Healthy & Vegetarian Lunch Ideas for Work

Are you tired of the same old, uninspiring lunches at work? Are you looking to add more plant-based goodness to your midday meals? Look no further! In this blog, we have curated a delightful collection of over 25 easy, healthy, and vegetarian lunch ideas for work that will nourish your body and tantalize your taste buds. 

Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based options into your workday, these recipes are sure to bring excitement and variety to your lunch breaks. Say goodbye to mundane lunches and say hello to a world of vibrant flavors and wholesome goodness!   

25+ Easy, Healthy, and Vegetarian Lunch Ideas for Work 

Welcome to a world of delectable and nutritious lunch options perfect for your busy workdays! Get ready to elevate your work lunch game with these delicious and wholesome options that will keep you feeling great and fueled for whatever the day throws your way! Let's dig in! 

1. Quinoa and Black Bean Salad 

Prepare quinoa according to package instructions and let it cool. Combine cooked quinoa, canned black beans (drained and rinsed), diced tomatoes, chopped cucumber, red onion, and fresh cilantro in a bowl. Whisk together olive oil, lime juice, minced garlic, cumin, salt, and pepper for the dressing. Pour the dressing over the salad and toss to combine. This protein-packed salad is perfect for a refreshing and satisfying vegetarian lunch option at work.

2. Chickpea and Avocado Salad

Combine cooked chickpeas, diced avocado, cherry tomatoes (halved), diced cucumber, and chopped fresh parsley in a large bowl. Mix olive oil, lemon juice, minced garlic, salt, and pepper for the dressing. Pour the dressing over the salad and gently toss until well-coated. This nutritious and flavorful salad is easy to prepare and makes a delightful vegetarian lunch for work.

3. Lentil and Vegetable Soup

In a pot, sauté chopped onions, garlic, and diced carrots in olive oil until tender. Add rinsed lentils, diced tomatoes, vegetable broth, and a mix of your favorite chopped vegetables like celery, zucchini, and bell peppers. Season with thyme, bay leaves, salt, and pepper. Let it simmer until the lentils are cooked, and the flavors meld together. This hearty and wholesome lentil and vegetable soup is perfect for a comforting and healthy vegetarian lunch at work.

4. Veggie Wrap with Hummus

Take a whole wheat tortilla and spread a generous amount of hummus on it. Add a colorful assortment of sliced veggies such as cucumber, bell peppers, carrots, and lettuce. Sprinkle some feta cheese or your favorite vegan cheese on top for added flavor. Roll up the wrap tightly and pack it for a delightful and nutritious vegetarian lunch idea that is easy to enjoy on the go at work. 

5. Caprese Salad with Balsamic Glaze

This classic Italian salad is a refreshing and delicious option for a vegetarian lunch. Layer sliced tomatoes, fresh mozzarella, and basil leaves on a plate. Drizzle a balsamic glaze over the top for a tangy and sweet twist. Sprinkle with a pinch of salt and black pepper for added flavor. It's a light and satisfying lunch perfect for warm days or when you're looking for a quick and easy meal at work.

6. Greek Yogurt with Fresh Berries and Granola

The combination of tangy yogurt, sweet berries, and satisfying granola creates a balanced and satisfying meal. Feel free to drizzle a touch of honey for some natural sweetness. This lunch option is delicious and packed with protein, fiber, and essential vitamins. Enjoy it as a refreshing and energizing midday treat at the office.

7. Roasted Vegetable and Feta Quinoa Bowl

Roasting vegetables like bell peppers, zucchini, and cherry tomatoes enhances their natural sweetness and adds a delightful smoky flavor. Combine the roasted veggies with fluffy quinoa and crumbled feta for a satisfying and protein-rich meal. Drizzle a simple lemon vinaigrette over the bowl to combine all the flavors. This vegetarian lunch idea is nutritious and easy to prepare and take to work. 

8. Mediterranean Pasta Salad with Olives and Feta

Cook your favorite pasta al dente and toss it with colorful cherry tomatoes, briny Kalamata olives, and crumbled feta cheese. Add some chopped cucumber, red onion, and fresh parsley for extra freshness and crunch. Drizzle the salad with a light dressing made from olive oil, lemon juice, garlic, and oregano. This Mediterranean-inspired dish is not only delicious but also packed with nutrients. 

9. Zucchini Noodles with Pesto Sauce

Using a spiralizer, turn zucchini into vibrant and healthy noodles that mimic the texture of traditional pasta. Toss the zucchini noodles with a generous amount of homemade pesto sauce made from fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. The result is a light yet flavorful lunch perfect for warm days or a quick midday pick-me-up. 

10. Tofu and Vegetable Stir-Fry with Teriyaki Sauce

Marinate tofu in a homemade teriyaki sauce, combining soy sauce, ginger, garlic, honey, and a touch of sesame oil. Sauté tofu with a vibrant mix of colorful vegetables like bell peppers, broccoli, carrots, and snap peas until tender-crisp. Serve it over a bed of fluffy brown rice or quinoa for a complete and nourishing vegetarian lunch for work that energizes you throughout the day. 

11. Stuffed Bell Peppers with Quinoa and Spinach

Cook quinoa to perfection and mix it with sautéed spinach, onions, garlic, and your favorite herbs and spices. Generously stuff the mixture into vibrant bell peppers and bake until the peppers are tender and the filling is irresistibly savory. These stuffed peppers are a feast for the eyes and a wholesome and nutritious lunch option that will leave you feeling satisfied and nourished.

12. Hummus and Veggie Stuffed Pita Pockets

Fill soft and fluffy whole wheat pita bread with creamy hummus and an assortment of fresh, crunchy vegetables like cucumber, bell peppers, carrots, and lettuce. The combination of the smooth hummus and the vibrant veggies creates a satisfying and flavorsome lunch option that will keep you energized throughout the day. These pita pockets are easy to prepare and portable, making them a perfect on-the-go meal for work. 

13. Mexican Rice and Bean Bowl with Guacamole

Start with a base of fluffy brown rice and add a generous serving of protein-packed black beans. Top it off with a medley of colorful vegetables like diced tomatoes, bell peppers, and corn, adding a refreshing touch of cilantro for that authentic Mexican taste. The creamy and rich guacamole adds a burst of avocado goodness that complements the entire dish perfectly.

14. Sweet Potato and Chickpea Buddha Bowl

Start by roasting tender sweet potato chunks with a hint of olive oil and your favorite spices for a burst of flavor. Pair it with seasoned chickpeas that add a delightful crunch and protein boost. Add a generous handful of fresh greens like spinach or kale, and top it off with a dollop of creamy hummus or tahini dressing for a delectable finish. 

15. Egg Salad Lettuce Wraps with Dill Pickles

Start by preparing a creamy and tangy egg salad mixture with hard-boiled eggs, Greek yogurt, and a sprinkle of dill for that extra zing. Spoon the egg salad onto large lettuce leaves, such as romaine or butter lettuce, to create the perfect low-carb wrap. For added crunch and flavor, tuck in some sliced dill pickles before rolling up the wraps.

16. Avocado and Tomato Bruschetta on Whole Grain Baguette

Start by slicing a whole-grain baguette into individual portions and lightly toasting them. Meanwhile, prepare the bruschetta topping by combining ripe diced tomatoes, creamy avocado chunks, minced garlic, fresh basil leaves, and a drizzle of balsamic glaze for a burst of sweetness. Once the baguette slices are lightly toasted, generously top each slice with the avocado and tomato mixture.

17. Cauliflower Fried Rice with Tofu

Begin by finely chopping cauliflower into rice-like pieces or using a food processor to achieve the desired texture. Sauté the cauliflower rice with diced tofu, colorful bell peppers, peas, and sliced green onions in a flavorful blend of soy sauce, garlic, and ginger. Feel free to add other favorite veggies to customize the dish to your liking. This cauliflower fried rice is low in carbs and packed with plant-based protein, making it a nutritious and filling vegetarian lunch option for your workday.

18. Quinoa and Roasted Vegetable Bowl with Tahini Dressing

Begin by roasting your favorite vegetables, such as bell peppers, zucchini, and cherry tomatoes, with a dash of olive oil, salt, and pepper. Meanwhile, cook quinoa until fluffy and tender. Combine the roasted vegetables and quinoa in a bowl and top with a generous drizzle of homemade tahini dressing made with tahini paste, lemon juice, garlic, and water. This nutritious and flavorful bowl is satisfying and a great source of protein, fiber, and essential vitamins. 

19. Mediterranean Tuna Salad with Olives and Feta

Start by flaking canned tuna into a bowl and adding chopped Kalamata olives, crumbled feta cheese, diced cucumber, cherry tomatoes, and red onion. Toss the ingredients with a drizzle of extra virgin olive oil and a squeeze of lemon juice. Season with dried oregano, salt, and pepper for that classic Mediterranean flavor. Enjoy it on its own, as a sandwich filling, or with a bed of mixed greens for a delightful lunch. 

20. Veggie Quesadilla with Salsa and Greek Yogurt Dip

Layer a whole wheat tortilla with a generous helping of shredded cheese, sliced bell peppers, onions, and your favorite sautéed veggies. Fold the tortilla in half and cook it in a pan until the cheese is melted and the tortilla is golden and crispy. Serve your quesadilla with a side of homemade salsa, bursting with the freshness of tomatoes, cilantro, and lime juice. Complete your meal with a creamy Greek yogurt dip sprinkled with a dash of paprika for an extra kick.

21. Teriyaki Tofu and Vegetable Skewers

Marinate cubes of firm tofu in a homemade teriyaki sauce crafted from a delightful blend of soy sauce, ginger, garlic, and a touch of sweetness. Thread the marinated tofu onto skewers along with a colorful array of fresh veggies, such as bell peppers, zucchini, and cherry tomatoes. Grill the skewers until the tofu is lightly caramelized and the vegetables are tender-crisp. The result is a mouthwatering combination of flavors and textures that will energize you throughout the day.

22. Tomato and Basil Stuffed Avocados

 Scoop out the flesh of ripe avocados and mix it with diced tomatoes, fresh basil leaves, a splash of lemon juice, and a drizzle of olive oil. The result is a creamy and flavorful avocado mixture that bursts with freshness. Fill the avocado halves with the tomato and basil mixture, and you have a vibrant and nutrient-rich lunch option.  

23. Chickpea and Cucumber Salad with Lemon Dressing

Combine cooked chickpeas, crisp cucumber slices, diced red onion, and fresh parsley in a bowl. Whisk together lemon juice, olive oil, garlic, and a pinch of salt and pepper for the zesty lemon dressing. Pour the dressing over the salad and toss everything together until well-coated. The combination of chickpeas and cucumber provides a satisfying crunch, while the lemon dressing adds a tangy kick. 

24. Spinach and Feta Stuffed Portobello Mushrooms

Start by cleaning the mushrooms and removing the stems. Mix together chopped spinach, crumbled feta cheese, minced garlic, and a sprinkle of Italian seasoning in a separate bowl. Stuff the mixture into the mushroom caps and drizzle with olive oil. Bake in the oven until the mushrooms are tender, and the filling is golden brown and bubbly. These stuffed portobello mushrooms are delicious and packed with vitamins, minerals, and protein.

  1. Caprese Skewers with Balsamic Glaze

Assemble cherry tomatoes, fresh mozzarella balls, and basil leaves on small wooden skewers, creating a colorful and flavorful combination. Drizzle with a tangy balsamic glaze to enhance the taste and add a touch of sweetness. This simple yet elegant dish is visually appealing and packed with nutrients. The juicy tomatoes, creamy mozzarella, and aromatic basil create a harmonious balance of flavors. 

  1. Quinoa and Roasted Vegetable Wrap

Cook quinoa and roast your favorite vegetables like bell peppers, zucchini, and eggplant. Toss 

the quinoa and roasted veggies with a drizzle of olive oil, lemon juice, and your preferred herbs. Spread hummus on a whole-grain wrap and fill it with the quinoa and vegetable mixture. Roll it up and enjoy a nutritious and filling lunch on the go! 

The Last Bite

These 25+ healthy and vegetarian lunch ideas are sure to keep you energized, satisfied, and excited about your midday meals at work. Embrace the goodness of fresh vegetables, grains, and plant-based proteins, and experience the benefits of a nutritious lunch that fuels your productivity and promotes overall well-being. 

Whether you're looking to try new recipes or enjoy classic favorites, these vegetarian lunch ideas for work will inspire you to make mindful and delicious choices while staying true to your lifestyle. So, say goodbye to boring lunches and embrace a more wholesome and fulfilling dining experience during your busy workdays.

FAQs

1. What are some healthy vegetarian lunch ideas that are suitable for work?

Here are some delicious and healthy vegetarian lunch ideas perfect for a busy workday. Enjoy a hearty Quinoa and Black Bean Salad bursting with protein and fiber. Try a Chickpea and Avocado Salad drizzled with lemon dressing for a light and refreshing option. Dive into a flavorful Mediterranean Pasta Salad enriched with olives and feta. Indulge in a Veggie Wrap with Hummus, a quick and satisfying option. 

For a classic, go for Caprese Salad with Balsamic Glaze, featuring fresh tomatoes and mozzarella. These nutritious and tasty lunches will energize you throughout the day and support your well-being.

2. What are some creative ways to add protein to vegetarian work lunches?

Adding protein to vegetarian work lunches can be both delicious and nutritious. Incorporate roasted chickpeas or tofu into your salads for a satisfying crunch and protein boost. Try a Quinoa and Roasted Vegetable Bowl with Tahini Dressing, combining the goodness of quinoa and roasted veggies for a protein-packed meal. Get creative with veggie quesadillas, stuffing them with beans, cheese, and veggies.

These inventive ideas will keep your vegetarian lunches exciting, nourishing, and filled with plant-based protein goodness. 

3. Can you provide some budget-friendly vegetarian lunch ideas for the workplace?

Enjoy these budget-friendly and protein-packed vegetarian work lunch ideas: Chickpea and Cucumber Salad, Veggie Wrap with Hummus, Mexican Rice and Bean Bowl with Guacamole, and Egg Salad Lettuce Wraps with Dill Pickles. Quick, tasty, and perfect for your workplace meals!

4. Are there any vegetarian meal prep tips to help me stay consistent with healthy work lunches?

Here are some handy vegetarian meal prep tips to keep you on track with healthy work lunches: 

Plan your meals for the week ahead, batch cook your grains, beans, and veggies, and store them in separate containers for easy assembly. 

Chop and prep fruits and veggies in advance, and utilize mason jar salads for freshness and convenience. 

Prepare versatile sauces and dressings to add flavor to your meals throughout the week. 

With these simple tips, you'll stay consistent with your nutritious and satisfying work lunches. 

Read More:

20+ Paleo Lunch Ideas for a Cozy and Grain-Free Meal

15+ Keto Lunch: Delicious Recipes for Midday Meals

How to Make a Balanced Diet for Lunch for Better Lifestyle

20+ Filling Vegan Lunch Options For All Day Energy

About The Author

Maurice Maffeo
Culinary Director, Delicut

Chef Maurice Maffeo has over 30 years of experience in the culinary world. He has been executive chef to top names in the middle east like Carlucios and Cafe Bateel and Strada Group of Restaurants in the UK.

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