Vegetarian Lunch Ideas for Teenagers

Vegetarian Lunch Ideas for Teenagers


Packing lunches for a teen can be pretty difficult! You never know exactly what their new favorite food is, and then there’s the issue of how much to pack. Sometimes it seems like a growing teen is hungry no matter how much you feed them! In this article, we’re focusing on this issue, but we’re giving you vegetable-based recipe options for your vegetarian teenager.

What’s a Good Vegetarian Lunch for Teenagers?

Before we get started, let’s examine the main question – what makes a good vegetarian lunch for a teen?

First, you want to focus on nutrition, without neglecting taste. Teens need to eat healthy, because they need to fuel their growth and their active lifestyles. Focus on lunches that are dense and filling, without relying on added sugars. This means protein, healthy fats, and even carbs!

Additionally, don’t be afraid of big portions. Teens have big appetites, and they need a big lunch to fuel the rest of their day. So long as they are eating healthy, you shouldn’t have to worry about your teen eating more than you. Try not to overdo it, but pack a big, hearty lunch for your teen.

And of course, don’t forget taste! A lunch is only a good one if your teen actually enjoys it!

We have kept these tips in mind with all of our vegetarian options below. Let’s check out some hearty vegetarian lunch options for teens.

Tasty Vegetarian Lunches

Hummus and Tofu Wrap

Let’s start with a classic vegetarian lunch, the hummus and tofu wrap! Tofu is a great source of protein (about 8 grams per 100 gram serving), and is so easy to throw on sandwiches and wraps as a meat substitute. Hummus also contains about 8 grams of protein per 100 gram serving. This means that this is a delicious wrap, and also quite filling! Try adding some cucumber slices, tomato, and alfalfa sprouts.

Almond Butter and Apple Wrap

Almond Butter

Almond butter is a very versatile tool for any vegetarian diet. It is very calorically dense which means it’s very filling. It is high in protein and healthy fats. This makes it the perfect lunch to satisfy even the most active teens, not to mention it’s delicious! Almond butter and apple slices are a healthy take on the classic PB & J.

Bean Chili

Chili is such a great lunch option, and vegetarian chili packs all the taste of a traditional chili. Chili is great because you can make a big pot and have lunches for the whole week. Try adding some vegan sour cream to really top if off!

Bean Burrito

It doesn’t get much more hearty and filling than a burrito at lunch! Burritos are full of ingredients that fill you up and keep you full. Wrap up some rice, black beans, pinto beans, cheese (if your diet allows), salsa, vegan sour cream, lettuce, and tomato. You’re left with a well-rounded lunch that has all the carbs and protein needed to satisfy a hungry teen.

Pesto Pasta

Pesto pasta is super delicious, and it works just as well as leftovers the next day. The great thing about pesto pasta is that you don’t even need to heat it up! It works just fine at room temperature as a pasta salad. You can make your own pesto, or use a store-bought jar of pesto. Top it off by chopping up some high protein almonds and sprinkling them on top.

Hummus and Avocado Sandwich

A hummus and avocado sandwich is a great option, and quite filling! Avocados are a super food, they are very healthy and high in good fats. Mix some avocados, hummus, lettuce, mayo, and tomatoes and you’re left with a great lunch! If you want to make it even more filling, add some slices of tofu as a meat substitute.


Sushi is a great lunch. Depending if your teen’s vegetarian diet allows fish, this can be a pretty easy choice. You can learn to make sushi yourself, but it’s probably easier to buy it pre-made. Sushi is full of veggies, and fish contains lots of healthy fat and protein. Additionally, the rice makes it deceptively filling!

Chickpea Salad

Chickpea SaladA chickpea salad is a simple lunch that is quite filling. Try using a basic olive oil and lemon dressing. Just mix the olive oil with a splash of lemon juice and some salt and pepper. In the salad itself, add chickpeas, red onion, avocado, fresh parsley, tomatoes, and bell pepper. An extremely healthy lunch, and the protein-rich chickpeas will keep your teen full for their busy afternoon.

Bean Salad

Similar to the chickpea salad, a bean salad is another way to turn a salad into a filling lunch. All you need is a basic vinaigrette dressing that you can find at any grocery store. Use a mix of pinto beans, black beans, and kidney beans, and add red onion, parsley, tomatoes, and bell peppers. Simple to make, and it keeps well in the fridge. Beans are quite filling due to their high protein and fibre content (about 20 grams of protein per 100 gram serving!).

Veggie Burger

Burgers are typically thought of as a dinner food, but there’s no reason they can’t be eaten for lunch as well! There are so many veggie burger options in any grocery store. You can cook them ahead of time and pack them in your teen’s lunch as you would any sandwich. Many veggie burger patties are high in protein and healthy fat, which will provide adequate fuel to any hungry teen. Dress up your burger with tomato, lettuce, cheese, and mustard!

Peanut Butter and Jam!

How about the classic PB & J sandwich for lunch? A great option here is to buy all natural peanut butter that is made 100% from just peanuts. It has the benefit of no added sugar, but is also much higher in protein and healthy fats. It’s much more filling than regular peanut butter, and better for you, too! Aim for a jelly with low added sugar if you really want to turn it into a healthy lunch. Sometimes the classics are popular for a reason!

15 Healthy Vegetarian School Lunches!

15 Healthy Vegetarian School Lunches!

It’s no secret that you have to search a little harder to find new ideas for vegetarian lunches. Luckily, with a little creativity and some ingenuity, there are tonsof options for even the strictest of vegetarian diets.

If you’re looking for inspiration to add some variety to your lunches, then look no further. Read on for our picks for the best vegetarian school lunches!

Break the Routine!

In this article, we’re here to give you some inspiration to switch up your boring lunch routine. Vegetarian or not, lunch is the one meal that has the potential to settle into a monotonous routine pretty fast. You might become reliant on that same old sandwich every day. But with a little inspiration and commitment to routine, you can break out of this rutand turn lunch into an exciting meal.

So whether you’re packing lunches for your kids, or even looking for some lunch ideas for yourself, there’s tons of variety here and you are sure to find something that everyone will enjoy.

Here are 15 delicious ideas for you to try:

Hummus Wraps

Hummus is a great option for vegetarian lunches. It is a healthy, delicious spread, and chick peas are packed with protein and nutrients. A hummus wrap can get as complex as you want it to! Try adding lots of veggies. It works especially great with avocado and shredded carrots. Spicing it up with some hot sauce is a fun idea as well.


Sushi is a tried and true vegetarian lunch. There are so many options when it comes to vegetarian sushi, especially if you eat fish. But even if you don’t, sushi is a reliable lunch option, and quite healthy and filling. 

Pesto Pasta

Pesto pasta is a go-to pasta dish for lunch, and one of the main reasons for this is that it tastes great cold! You can pack pasta leftovers from the night before and it will still taste great for lunch, no heating required. Try it with home-made pesto, and add some cooked spinach and tomatoes to the dish. 

Veggie Burritos

Veggie Burritos

Veggie burritos are a great lunch if you are looking for something super filling! Pack your burrito with rice, refried beans, vegetarian sour cream, salsa, and veggies. If you don’t feel like opting for a tortilla wrap, throw all these ingredients into a bowl!

Vegetarian Chili

Vegetarian chili is a staple in many people’s vegetarian diets. Chili is great because you can cook a big pot and have lunches all week. Chili almost gets better as more time passes, as flavours have time to really soak up within the dish. Regardless, it is a great lunch, and it’s packed with protein to carry you through the afternoon.

Fruit and Granola Cups

Fruit and granola cups are a basic, healthy lunch. Try mixing it with some vegan yogurt, and you have a well-rounded, balanced meal! Lunch doesn’t have to be anything too complicated, after all.

Pizza with Vegan Cheese

Who doesn’t love pizza? Pizza with vegan cheese is just as delicious, and you can really let your creativity run wild with the toppings. Despite its reputation, a pizza that is loaded with veggies can be quite a healthy lunch.

Chickpea Salad

Chickpea salad is a delicious lunch, and definitely one of the heartiest, most filling salads you can eat. Try topping with a basic vinaigrette, and mixing with onions, bell peppers, and cucumber. Chickpea salads are nothing too fancy, but they are delicious and full of protein.

Quinoa Salad

Along the same lines as the chickpea salad, a quinoa salad is a delicious, filling lunch, and definitely more filling than what you typically imagine from a salad. A basic olive oil and lemon dressing will do the trick, and be sure to load it up with veggies. We recommend chick peas, parsley, red onions, and some cucumber.

Pasta Leftovers

Pasta is a versatile dish. But no matter which pasta you prefer, why not bring some leftovers for lunch? Pasta keeps quite well, and whether you like to eat your leftovers cold or throw them in the microwave, pasta is a solid choice for an easy lunch. Not to mention you can cover two meals with one meal prep.

Tofu and Hummus Sandwich

Tofu on a sandwich? Sure! If you’re a tofu aficionado, why not just have a basic sandwich, with the meat substituted by tofu. Try some hummus, tofu, and cucumber. Nothing too fancy, and it’s easy to throw this one together in minutes.

Bean Salad

A bean salad is similar to the chickpea salad above, but with even more bean variety! Try it with chickpeas, kidney beans, and black beans. You can even use the same vinaigrette you would use on your chickpea salad. Don’t forget to add your favorite veggies. We recommend parsley, onion, cucumber, and tomato.

Thai Curry

Curry is a great choice for a vegetarian lunch. Thai curry often comes in a vegetarian variety, using tofu instead of meat. It’s a delicious, flavourful lunch, and you can have it over rice to keep you full all afternoon.

Veggie Wrap

Veggie Wrap

How about a simple veggie wrap for lunch? Load up a wrap with all of your favourite healthy foods. If you are worried about it not being filling enough, try adding hummus and avocado to the mix. It also goes great with a vegetarian tzatziki sauce.

Veggie Burger

While usually thought of more as a dinner food, there’s nothing wrong with packing a veggie burger for lunch! You can pack the patty separately to heat it up in the microwave, or even eat it cold. Dress it up like a normal burger and you’ve got a great, delicious lunch.


Thanks so much for checking out our inspiration ideas for vegetarian lunches! As you can see, a vegetarian diet doesn’t have to be quite as limiting as it may seem. Try one of these delicious lunches, or put your own spin on any one of them. Lunch doesn’t have to be boring!