14 High-Protein Vegetarian Lunches for Summer Ready in 10 Minutes
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
Reviewed by Dietitian Jessica Ball, M.S., RD
These healthy vegetarian lunches can be on your table in just 10 minutes. Each recipe has at least 15 grams of protein per serving to help you feel satisfied after eating it. Plus, these tasty dishes make the most of seasonal produce by featuring ingredients like cucumber, tomato and lettuce. Recipes like our Cucumber & Tomato Sandwich and our Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing are so quick and delicious, they may just become part of your weekly rotation.
Egg Salad Lettuce Wraps
We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.
Cucumber & Tomato Sandwich
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
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.
Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Caprese Sandwich
This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
Fruit & Cheese Bistro Lunch Box
This fruit, cheese and cracker box inspired by Starbucks' bistro boxes is a fun and healthy alternative to your standard sandwich. It's the perfect personal-size cheese plate to pack for a work lunch or a picnic in the park.
Black Bean & Slaw Bagel
This easy open-face sandwich recipe uses a jalape?o-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.
Loaded Cucumber & Avocado Sandwich
This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.
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.
Get Your Greens Wrap
This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.
Chickpea Salad Sandwich
This vegan chickpea salad sandwich is lemony, bright and delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
PB&J Bistro Lunch Box
Inspired by Starbucks' bistro boxes, this peanut butter and jelly lunch will be loved by kids and adults alike. Accompanied by sandwich sides including a yogurt parfait, fruit, veggies and popcorn, this healthy packable lunch will help keep you full until dinner.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.
Read the original article on Eating Well.
