These veggie-packed lunches come together in just 15 minutes or less. From hearty grain bowls to refreshing salads, these easy meals feature ingredients like cucumbers, spinach and tomatoes, so you can enjoy a healthy, vegetable-forward lunch. Recipes like our High-Protein Cucumber Sandwich and Chickpea Grain Bowl with Feta & Tomatoes are simple, nutritious dishes you’ll look forward to eating at lunchtime.

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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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High-Protein Caprese Chickpea Salad

This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.

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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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Cucumber-Hummus Wrap

This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage.

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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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Cucumber-Salmon Salad Sandwich

This salmon-and-cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.

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Gut-Friendly Veggie Sandwich

This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaving is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler to peel the spears lengthwise.

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No-Cook White Bean & Spinach Caprese Salad

This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix. If you can’t find mozzarella pearls, cut or tear a fresh ball of mozzarella into bite-size pieces instead. If you like your salad with a little kick, try swapping out the spinach for arugula or use spring mix for a more mild flavor.

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Cucumber-Spinach Sandwich

This cucumber-spinach sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option.

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Anti-Inflammatory Beet & Avocado Wrap

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with raw beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.

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Arugula & Cucumber Salad with Tuna

Spicy baby arugula complements crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.

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Tomato & Cucumber Sandwich with Bacon

This refreshing, tangy sandwich is easy to pull together when you're short on time. You can lightly toast the bread if you want a little crunch. Fresh dill adds a grassy flavor—if you don't have fresh, use 1/8 teaspoon dried dill in its place. Make it a vegetarian sandwich by skipping the bacon in favor of sliced cheese or an extra slice of tomato.

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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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Kale Salad with Quinoa & Chicken

Toss the cooked chicken into this healthy salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own vinaigrette.

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Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

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Cucumber Chickpea Salad with Feta & Lemon

This cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner.

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