Healthy Vegan Lunch Ideas For Work


Does being a vegan at work mean you have to give up eating healthy? Well, let me tell you no. Being a vegan can be tough if you are eating the same thing every day at lunch.

For example there will come the time when you and your co-worker that happens to be a vegan runs out of lunch ideas. So, I decided to get together a list of healthy vegan lunch ideas for work that everyone can enjoy.

  • vegan sandwiches (how does a tempeh reuben sandwich or a vegan BLT sandwich sound?)
  • summer rolls (they’re packed with fresh veggies and don’t forget a delicious dipping sauce – my favorite is a peanut sauce!)
  • wraps and pitas filled with greens and protein like tofu or beans (could you say no to Korean barbecue tempeh wrap? I definitely can’t!)
  • vegan pasta salads (my favorites are my Greek pasta salad and my Southwestern pasta salad)
  • quinoa salads with veggies and beans
  • vegan fritters

Often you can just double a recipe and bring it to work for several days if you’re short on time.

This roundup also includes some meal prep recipes that provide you with vegan lunch for the week. You will also find some great vegan lunches for kids.

A Collage of Vegan Lunch Recipes

If you’re looking for a vegan lunch with protein, you might also like my vegan protein roundup. Or what about vegan soups? Especially in the colder months, they make an awesome and filling lunch as well!

So let’s get started with these delicious vegan lunch ideas!


summer rolls being dipped in peanut sauce

Rice Paper Rolls with Mango and Mint

Two hands holding a sabich sandwich

Sabich Sandwich With A Twist by Amanda from My Goodness Kitchen

Southwestern Pasta Salad in a Bowl with Limes on the Side

Southwestern Pasta Salad

Vegan Mexican Chopped Salad with Dressing Poured Over

Vegan Mexican Chopped Salad by Elena from Happy Kitchen Rocks

Greek Salad in a Bowl with Vegan Feta on the Top

Greek Pasta Salad

A Stack of Two Vegan Turmeric Chickpea Salad Sandwiches

Easy Vegan Turmeric Chickpea Salad Sandwich One Pan Mexican Quinoa with Avocado on Top

One Pan Mexican Quinoa

Garden Veggie Quinoa Salad with Salad Cutlery

Garden Veggie Quinoa Salad

Vegetable Potato Fritters Being Dipped in Sauce

Vegetable Potato Fritters

A Stack of Vegan Tempeh Reuben Sandwiches

Vegan Tempeh Reuben

Veggie Quinoa Chopped Salad in a Bowl

Meal Prep Veggie Quinoa Chopped Salad

Two Bowls of Broccoli Pesto with Pasta and Cherry Tomatoes

Broccoli Pesto with Pasta and Cherry Tomatoes

Sauce Being Poured Over A Thai Zucchini Noodle Salad with Cabbage

Thai Zucchini Noodle Salad with Cabbage

Two Korean Barbecue Tempeh Wraps on a Plate

Korean Barbecue Tempeh Wraps

Grilled Corn Salad with Nachos and Lime on the Side

Grilled Corn Salad by Melissa

Three vegan crab cakes on a plate with lemon slices

Vegan Crab Cakes

Summer Corn and Quinoa Veggie Salad with Lime Slices on Top

Summer Corn and Quinoa Veggie Salad

Smoky Black Beans with Parsley Chimichurri in a Wrap

Smoky Black Bean Wraps with Parsley Chimichurri

Vegan Tuna Sandwich with Chickpeas

Vegan Tuna Sandwich with Chickpeas

Three Vegan Salad Spring Rolls on a White Plate

Vegan Salad Spring Rolls

Sweet Potato Toasts with Avocado

Gorgeously Simple Sweet Potato Toast RecipeVegan Fajita Pasta with Chickpeas in a Bowl

Vegan Fajita Pasta with Chickpeas

Broccoli Slaw Veggie Wrap Being Dipped Into Spicy Hummus

Broccoli Slaw Veggie Wrap with Spicy Hummus

Southwest Potato Vegan Meal Prep Bowls

Southwest Potato Vegan Meal Prep BowlsA Stack of Vegan BLT Sandwiches

Vegan BLT Sandwich

Gluten-Free Sesame Noodles with Vegetables In A Pot


Today’s five easy vegan lunches for work are here to solve every busy vegan’s dilemma: what do I eat at work for lunch? Especially if vegan takeout or leftovers aren’t available. To help you out, today I’m sharing five vegan lunch ideas on the go that helped me deal with this issue when I started working full time – I’m sure you’ll find them useful too.

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As you know, I’ve started a full-time job a few months ago after almost three years of staying at home. Right away I had to say goodbye to the freedom of being able to cook whatever I wanted for lunch, and faced the necessity of planning out my meals and snacks for the day to bring to work.

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Going out to eat at lunch is not really an option for me – there are hardly any veg-friendly lunch places here on Whidbey Island except for a few that don’t always offer healthier food.

Besides, since we are watching our expenses, I figured that bringing my own vegan lunches for work was the best way to go.

At first, I tried to make sure to only cook meals that could yield leftovers for dinner, but soon realized that this wasn’t always going to work. I didn’t want to stress every night over what to make for lunch at work for the following day.

Pretty soon I came up with these five easy vegan work lunch ideas that only need minimum prep (the night before or in the morning), and don’t call for lots of fancy ingredients.

Now I can have healthy plant-based meals at work AND save money on avoiding takeout. Being vegan doesn’t have to be complicated!



5 easy vegan lunches for work: simple grain and veggie bowl

Simple grain bowls are one of my favorite packable vegan lunches because I almost always have these ingredients on hand. My favorite grain for this bowl is either rice or quinoa, but sometimes I get more adventurous with buckwheat or millet.

Make it: Cooked grain of choice + a handful of beans + chopped raw broccoli and carrots + a sprinkling of spices of choice. Put everything into a microwave-safe container (I like Pyrex glass ones with lids), and pop into the microwave at work for 60-90 seconds. Stir and enjoy!

My trusty little rice cooker prepares the grains while I’m getting ready in the morning, but it may be easier for some of us to cook grains the night before. (I use an older version of a Wolfgang Puck rice cooker similar to this one.)

The best part of this grain bowl: raw broccoli and carrots get steamed very nicely when microwaved with cooked grains, so the whole dish has a nice mouth feel. Try the combo of rice and broccoli + carrots heated up in the microwave together as a side dish option.

Also, you can just use fresh vegetables of any kind – tomatoes, peppers, onions, olives, etc. – and top the reheated rice and beans for a different spin on this portable grain bowl.


Healthy vegan work lunch ideas: a simple salad with beans

Salad is the first thing that comes to mind when we think of healthy foods. Unfortunately, salads have a drawback: we get hungry again pretty quickly after eating them.

This is why I’ve added beans and a side of pita triangles to my work lunch salads to “beef them up”.

Make it: Lettuce + fresh vegetables of choice + handful of beans + a lime wedge, all packed into a storage container with a lid (Pyrex comes in handy again!). Also, grab a pita to make this meal more filling.

What’s the deal with a lime wedge, you may ask?

I’ve always found that it was hard to find a good way to transport homemade salad dressing to work. Interestingly, when I went plant-based, I fell in love with the taste of fresh salads with the simplest, oil-free dressings – or no dressing at all except for a drizzle of lime or lemon juice.

This is how the idea of packing a lime wedge with my portable salads was born – it’s so easy, plus there’s no need to figure out the way to carry dressing to work.


5 vegan lunch ideas on the go: veggie and hummus sandwich

Veggie and hummus sandwich is a classic vegan lunch staple. You can customize these sandwiches in countless ways based on the vegetables and/or other ingredients you use.

There’s one additional thing I often do when making my hummus sandwiches: I add about 1 tablespoon of any cooked beans to the hummus, mash them with a fork, and sprinkle in some turmeric/other spices or add Sriracha.

This step is done at home when I’m packing everything. This spread is usually a little more filling than plain hummus, plus I don’t get tired of varying the flavors.

Make it: Pack 2 slices of whole-grain bread + a container with 2 Tbsp of hummus + any fresh vegetables of choice. At work, spread hummus on one slice of bread, top with veggies, and cover with the second bread slice. Hold tight and enjoy!


Veggie Wrap

Veggie wraps are another versatile and easy vegan work lunch option. You can wrap just about anything into a tortilla – fresh or roasted veggies, beans, sauces or salad dressing, etc.

For my work lunches, I usually keep things pretty simple.

Make it: Take a large whole-grain tortilla, put a couple of lettuce leaves on it, and top with any veggie toppings. Throw in some beans or leftover baked tofu/vegan meats, etc.

Roll it up, and wrap into a paper towel or wax paper to hold it together. The lettuce will keep the tortilla from getting soggy from all the vegetable juices.

Another option: pack all of the wrap components separately, and assemble the wrap at work. I often do this if I don’t have a perfect lettuce leaf to protect the tortilla.


Easy chickpea salad sandwich recipe with only 5 ingredients

My chickpea salad sandwich had become one of my husband’s favorite packable vegan lunches long before we moved to Washington State and I went back to work. We also bring chickpea salad sandwiches with us almost every time we travel.

My version of a chickpea salad sandwich is very simple – it’s made with only five ingredients. I usually assemble our sandwiches at home in the morning, and wrap them in paper towels to help all of the ingredients stay together.

Tip: if you’re bringing fully assembled sandwiches to work, use toasted bread slices as they won’t get as soggy as regular bread.

Recently, I’ve been getting even more creative with my chickpea sandwiches. I layer the chickpea salad between nori seaweed sheets. Okay, this may not be for everyone, but nori adds a slight seafood-y accent to the flavor of chickpeas. If you put your sandwich together a few hours before eating it, nori will soften and become easier to bite.

Question for you: Do you ever get creative with your vegan lunches for work? Are there any staples that you like to bring with you? Please let me know in the comments, I’d love to hear your ideas!

Smashed Chickpea and Avocado Salad Sandwich


If bread isn’t your thing (or you’ve run out of it), this fantastic sandwich can also be put in a lettuce or collard green wrap for a quick raw gluten-free option.

 Asian Noodle Bowl with Ginger Peanut Dressing

Minimalist Baker knows that these noodles will provide enough natural protein to keep your energy up the rest of the day.

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