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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

An easy midday meal is within reach, thanks to these tasty recipes! These vegetarian lunch recipes make it easy to meet your protein intake goals. Each meal is packed with delicious, protein-rich ingredients like cheese, legumes, seeds and whole grains to offer at least 15 grams of protein per serving. Plus, these nutritious dishes come together in just three steps or less so that lunch can be simple, satisfying and energizing. Dishes like our Cauliflower Spanakopita Melt and our 3-Ingredient Brie & Jam Wrap are flavorful ways to fuel yourself through the afternoon.

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Cauliflower Spanakopita Melt

This dish blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.

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3-Ingredient Brie & Jam Wrap

Grab your favorite flavor jam and pair it with melted Brie cheese on a whole-wheat tortilla for a sweet and savory lunch.

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Red Lentil Soup with Saffron

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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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.

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The Creamiest Egg Salad Sandwich

The egg salad in this sandwich gets its creamy texture from finely grating the eggs, which blends the whites and yolks together so you get a bit of both in each bite. A bit of Parmesan cheese makes this creamy sandwich extra special.

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Broccoli Melts

Crisp-tender broccoli is combined with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.

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Crustless Caprese Quiche

This light and fluffy crustless quiche is dotted with tomatoes, little bites of melty mozzarella and savory pesto. And the best part—it’s mixed, assembled and baked in a pie plate for easy cleanup.

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Cucumber & Tomato Sandwich

This herby sandwich is crisp and refreshing, thanks to fresh cucumbers and juicy tomatoes. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.

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5-Ingredient Brie and Blackberry Jam Grilled Cheese

This sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch option.

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Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro, along with peppery arugula and tender artichokes, make this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

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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.

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Caprese Sandwich

This 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.

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Open-Face Cauliflower-Cheddar Melts

Melty Cheddar cheese is the perfect complement to cauliflower in this satisfying open-face sandwich built on whole-grain country bread.

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Crustless Spinach & Asparagus Quiche with Gruyère

This light but filling crustless spinach-and-asparagus quiche features plenty of spring vegetables baked with richly flavored Gruyère cheese. Enjoy a slice for lunch with a salad on the side.

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Tomato & Burrata Sandwich

This easy sandwich is a harmony of flavors that you can toss together for a quick lunch. Fresh heirloom tomato pairs well with the slightly salty, creamy burrata and tangy balsamic vinegar.

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Crispy Smoked Tofu & Coleslaw Wraps

Tossing the smoked tofu in cornstarch then pan-frying makes it super-crispy, adding welcome texture to these wraps. Drizzle with hot honey or your favorite hot sauce to spice it up a little.

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