13 Easy High-Protein Vegetarian Lunches in 15 Minutes

Reviewed by Dietitian Madeline Peck, RDN, CDN

Enjoy one of these easy and satisfying vegetarian dishes for lunch this week. In 15 minutes or less, you can have a nourishing grain bowl, sandwich or noodle cup ready to eat or pack for later. Plus, each meal offers at least 15 grams of protein per serving from eggs, dairy, legumes, tofu and whole grains, helping to support healthy digestion, muscle recovery and feeling full for longer. Recipes like our Cucumber-Avocado Sandwich and are satiating and Chopped Italian Chickpea Salad are flavorful lunch options you’ll want to make again and again.

01 of 13

3-Ingredient Egg Salad

This easy egg salad recipe proves you only need a few ingredients to make something delicious (not including salt, pepper, oil or water). Greek yogurt and olive oil create a creamy base, while chopped celery adds a crisp, refreshing crunch. Serve on toast, in lettuce wraps or with whole-grain crackers for an easy lunch.

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02 of 13

Cucumber-Avocado Sandwich

This creamy, crunchy sandwich layers salty feta, crisp cucumber and silky avocado between slices of whole-wheat toast. A simple yogurt-feta spread adds richness and tang, while spinach and red onion bring freshness and bite, perfect for a quick lunch.

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03 of 13

Chopped Italian Chickpea Salad

This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.

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04 of 13

Cheese Dreams with Tomatoes

Cheese Dreams are nostalgic open-faced cheesy toasts—simple, satisfying and perfect for lunch. This version is inspired by a family favorite: juicy tomato slices layered under melted Cheddar cheese on crisp whole-wheat toast. Toasting the bread first keeps it from getting soggy under the tomatoes. Watch out: The scalding cheese-and-tomato can burn the roof of your mouth if you’re not careful. I like to eat mine with a fork and knife to cool off each bite, but feel free to eat these however you choose.

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05 of 13

High-Protein Cucumber Sandwich

This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.

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06 of 13

Chickpea Grain Bowl with Feta & Tomatoes

This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.

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07 of 13

Spicy Ramen Noodle Cup Soup Packs 16g Protein

In just 15 minutes, you can make three jars of vegetarian ramen cup soup that you can bring to work or school. Not only are these a timesaver—they’re also packed with protein from hard-boiled eggs, which will help keep you satisfied until your next meal.

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08 of 13

Buffalo Chickpea Salad

We took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling.

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09 of 13

White Bean & Avocado Sandwich

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

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10 of 13

Gut-Healthy Miso Cup Soup

This soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion as well as reducing gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.

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11 of 13

The Only High-Protein Mason Jar Salad Formula You Need

Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugars. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.

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12 of 13

Cucumber & Tomato Sandwich

This herby cucumber and tomato sandwich is crisp and refreshing, making the most out of summer’s produce bounty. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.

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13 of 13

Spinach, Sun-Dried Tomato & Cucumber Sandwich

This protein-packed hummus sandwich features a topping of crisp veggies, feta cheese and sweet, tangy sun-dried tomatoes. Sun-dried tomatoes in oil have a soft texture that’s perfect for sandwiches. You can use dry-packed sun-dried tomatoes in their place, but you may have to rehydrate them in water to soften them first.

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Read the original article on EatingWell