16 Chilled Plant-Based Lunch Recipes for Grown-Ups

Tired of the same boring lunch routine every day? These refreshing vegetarian meals require zero heating and pack serious flavor punch.

From protein-packed wraps to colorful grain bowls, these cold lunch ideas will keep you satisfied and energized all afternoon long.

01. Garden Veggie Wrap with Avocado

Fresh vegetables wrapped in a soft tortilla with creamy avocado and hummus. This customizable lunch uses whatever veggies you have in your fridge.

Ingredients: 1 large whole wheat tortilla, 2 tablespoons hummus, ½ ripe avocado, 2 lettuce leaves, ¼ cup shredded carrots, ¼ cup sliced cucumber, ¼ cup bell pepper strips, 2 tablespoons sprouts or microgreens.

How To Make Garden Veggie Wrap with Avocado

1. Lay the tortilla flat on a clean surface and spread hummus evenly across the entire surface, leaving a 1-inch border around the edges. This creates a moisture barrier that prevents the wrap from getting soggy.

2. Mash the avocado with a fork until creamy and spread it over half of the hummus layer. The avocado adds healthy fats and helps bind all the ingredients together for easier rolling.

3. Layer lettuce leaves first, then arrange carrots, cucumber, and bell pepper in colorful strips down the center. Top with sprouts for extra crunch and nutrition.

4. Starting from the filled edge, roll the tortilla tightly while tucking in the sides. Wrap in foil or parchment paper and slice in half diagonally just before eating.

02. Lentil Apple Salad with Mixed Greens

Tender lentils and crisp apple slices over fresh greens create this protein-rich salad. Using canned lentils makes this lunch come together in minutes.

Ingredients: 3 cups mixed salad greens, 1 cup cooked lentils, 1 medium apple, 2 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 teaspoon Dijon mustard, ¼ cup chopped walnuts, salt and pepper to taste.

How To Make Lentil Apple Salad with Mixed Greens

1. Rinse and drain the lentils if using canned, or use leftover cooked lentils from meal prep. Pat them dry with paper towels to remove excess moisture that could make your salad watery.

2. Core and slice the apple into thin wedges, leaving the nutritious peel on for extra fiber and color. Toss apple slices with a splash of lemon juice to prevent browning if preparing ahead.

3. Whisk together olive oil, apple cider vinegar, and Dijon mustard in a small bowl until emulsified. Season with salt and pepper to taste for a tangy dressing that complements the sweet apples.

4. Arrange mixed greens in your bowl, top with lentils and apple slices, then drizzle with dressing. Sprinkle chopped walnuts on top for satisfying crunch and healthy omega-3 fatty acids.

03. Cold Udon Bowl with Sesame Tofu

Chewy udon noodles paired with marinated tofu and fresh vegetables in savory sesame dressing. This Asian-inspired lunch is refreshing and completely satisfying.

Ingredients: 6 oz udon noodles, 6 oz firm tofu, 3 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sesame oil, 1 teaspoon honey, 1 cup shredded cabbage, ½ cup julienned carrots, 2 green onions sliced.

How To Make Cold Udon Bowl with Sesame Tofu

1. Cook udon noodles according to package directions, then rinse thoroughly under cold water until completely cooled. Drain well and toss with a little sesame oil to prevent sticking while you prepare other components.

2. Press tofu between paper towels to remove excess water, then cut into ½-inch cubes. This helps the tofu absorb more flavor from the marinade and gives it a better texture.

3. Whisk together soy sauce, rice vinegar, sesame oil, and honey until smooth. Pour half over the cubed tofu and let marinate for at least 10 minutes while you prep the vegetables.

4. Combine cooled noodles with shredded cabbage and julienned carrots in a large bowl. Add marinated tofu and remaining dressing, toss gently to combine.

5. Let the salad sit for 5 minutes to allow flavors to meld, then garnish with sliced green onions before serving. The longer it sits, the more flavorful it becomes.

04. Quinoa Chickpea Power Bowl

Fluffy quinoa and protein-packed chickpeas create the base for this customizable grain bowl. Loaded with colorful vegetables and creamy avocado for the perfect balanced meal.

Ingredients: 1 cup cooked quinoa, ½ cup canned chickpeas, ¼ cup hummus, ½ avocado sliced, ¼ cup cherry tomatoes halved, ¼ cup cucumber diced, 2 tablespoons tahini, 1 tablespoon lemon juice, 1 cup baby spinach.

How To Make Quinoa Chickpea Power Bowl

1. Start with completely cooled cooked quinoa as your base. If making fresh, spread hot quinoa on a baking sheet to cool quickly and prevent wilting your fresh vegetables when assembled.

2. Rinse and drain chickpeas, then pat dry with paper towels. For extra flavor, toss them with a pinch of cumin and paprika, though they’re delicious plain too.

3. Make a simple tahini dressing by whisking tahini with lemon juice and 1-2 tablespoons water until smooth and pourable. This creamy dressing ties all the bowl components together beautifully.

4. Layer baby spinach in your bowl, then add quinoa and chickpeas. Arrange sliced avocado, cherry tomatoes, and cucumber in colorful sections around the bowl.

5. Add a dollop of hummus and drizzle everything with tahini dressing just before eating. The variety of textures and flavors makes every bite interesting and satisfying.

05. Mediterranean Veggie Sub

Crusty Italian bread loaded with marinated vegetables and tangy peppers instead of traditional deli meats. This plant-based hoagie delivers bold Mediterranean flavors in every bite.

Ingredients: 1 Italian sub roll, ¼ cup marinated artichoke hearts, 3 thin red onion slices, 2 tablespoons sliced peperoncini, 2 tablespoons olive tapenade, 2 lettuce leaves, 2 tomato slices, 2 tablespoons Italian dressing.

How To Make Mediterranean Veggie Sub

1. Slice the Italian roll horizontally and hollow out some of the soft bread from both halves. This creates more room for fillings and prevents the sandwich from becoming too bread-heavy.

2. Spread olive tapenade on the bottom half of the roll for a rich, savory base. The briny olives add incredible depth of flavor that makes you forget there’s no meat.

3. Layer lettuce leaves first to create a barrier between wet ingredients and bread, then add tomato slices and red onion. Pat tomatoes dry with paper towels to reduce moisture.

4. Top with marinated artichoke hearts and sliced peperoncini for that authentic Italian deli flavor. These pickled vegetables add the perfect tangy bite and satisfying texture.

5. Drizzle with Italian dressing and cap with the top half of the roll. For best results, wrap tightly and let sit 10 minutes before eating to allow flavors to meld.

06. Chickpea Veggie Rainbow Bowl

Colorful roasted vegetables and seasoned chickpeas over a bed of greens create this fiber-rich bowl. Every bite delivers plant-based protein and energizing nutrients.

Ingredients: 1 cup cooked chickpeas, 2 cups mixed greens, ¼ cup roasted red peppers, ¼ cup shredded purple cabbage, ¼ cup shredded carrots, ¼ cup cherry tomatoes, 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, ½ teaspoon dried herbs.

How To Make Chickpea Veggie Rainbow Bowl

1. If using canned chickpeas, rinse and drain them thoroughly, then pat completely dry with paper towels. Toss with a drizzle of olive oil and your favorite seasonings like garlic powder and paprika.

2. Create your rainbow of vegetables by arranging each color in separate sections. The visual appeal makes this bowl as Instagram-worthy as it is nutritious and satisfying.

3. Whisk olive oil, balsamic vinegar, and dried herbs together until emulsified. I like using Italian seasoning or herbs de Provence for complex flavor without extra effort.

4. Start with mixed greens as your base, then artfully arrange seasoned chickpeas and colorful vegetables in sections around the bowl. This presentation makes lunch feel special and restaurant-quality.

5. Drizzle the herb vinaigrette over everything just before eating, or pack it separately if meal prepping. The combination of textures and flavors will keep you satisfied for hours.

07. Edamame Hummus Wrap

Bright green edamame hummus replaces traditional chickpea hummus in this protein-packed wrap. The creamy filling pairs perfectly with fresh vegetables for a satisfying handheld lunch.

Ingredients: 1 large spinach tortilla, ½ cup shelled edamame, 2 tablespoons tahini, 1 tablespoon lemon juice, 1 garlic clove, ¼ cup shredded carrots, ¼ cup sliced bell peppers, 2 lettuce leaves, salt to taste.

How To Make Edamame Hummus Wrap

1. Steam frozen edamame according to package directions until tender, about 4-5 minutes. Drain and let cool completely before making the hummus to prevent wilting your fresh vegetables.

2. Blend cooled edamame, tahini, lemon juice, and garlic in a food processor until smooth and creamy. Add 1-2 tablespoons water if needed for spreadable consistency, and season with salt.

3. Spread the bright green edamame hummus evenly across the entire tortilla surface, leaving a small border around edges. The vibrant color makes this wrap as beautiful as it is delicious.

4. Layer lettuce leaves over the hummus, then arrange carrots and bell peppers in strips down the center. The variety of textures keeps every bite interesting and satisfying.

5. Roll tightly from one end, tucking in sides as you go to prevent filling from escaping. Wrap in parchment paper and refrigerate until ready to eat for best texture and flavor.

08. Spiced Black Bean Torta

A hollowed-out crusty roll filled with seasoned mashed black beans and fresh guacamole. Crunchy cabbage adds the perfect textural contrast to this Mexican-inspired sandwich.

Ingredients: 1 crusty sandwich roll, 1 cup black beans, 1 ripe avocado, 1 tablespoon lime juice, ¼ teaspoon cumin, ¼ teaspoon chili powder, ¼ cup shredded cabbage, 2 tablespoons diced red onion, salt and pepper to taste.

How To Make Spiced Black Bean Torta

1. Slice the roll horizontally and carefully hollow out most of the soft bread from both halves, creating a shell for your fillings. Save the bread pieces for making breadcrumbs later.

2. Drain and rinse black beans, then mash them with a fork until mostly smooth but still slightly chunky. Season with cumin, chili powder, salt, and pepper for authentic Mexican flavors.

3. Make quick guacamole by mashing the avocado with lime juice until creamy but not completely smooth. The lime juice prevents browning and adds bright, tangy flavor that balances the earthy beans.

4. Spread the seasoned black bean mixture on the bottom half of the hollowed roll, creating an even layer that reaches all edges for consistent flavor in every bite.

5. Top with a generous layer of guacamole, then add shredded cabbage and diced red onion for crunch and freshness. Cap with the top half and press gently before slicing.

09. Spring Pea Berry Salad

Sweet fresh peas and juicy strawberries combine in this springtime salad with champagne vinaigrette. The elegant flavors make this perfect for special lunch occasions.

Ingredients: 2 cups fresh or frozen peas, 1 cup sliced strawberries, 3 cups mixed spring greens, 2 tablespoons champagne vinegar, 3 tablespoons olive oil, 1 teaspoon honey, ¼ cup crumbled goat cheese, ¼ cup toasted almonds.

How To Make Spring Pea Berry Salad

1. If using frozen peas, thaw them completely and pat dry with paper towels. Fresh peas can be used raw for maximum crunch, or blanch briefly in boiling water for 1 minute if you prefer them slightly tender.

2. Hull and slice strawberries just before serving to prevent them from releasing too much juice and making the salad watery. Choose berries that are ripe but still firm for best texture.

3. Whisk champagne vinegar, olive oil, and honey together until emulsified and glossy. This delicate dressing enhances the natural sweetness of both peas and strawberries without overpowering them.

4. Arrange mixed greens in your serving bowl, then scatter peas and strawberry slices evenly over the top. The color contrast creates a visually stunning salad that’s as pretty as it is delicious.

5. Drizzle with champagne vinaigrette and top with crumbled goat cheese and toasted almonds just before serving. These final touches add richness and satisfying crunch to complete the dish.

10. Black Bean Southwestern Salad

Fresh salad greens topped with black beans, sweet corn, and cherry tomatoes in creamy avocado-lime dressing. This Tex-Mex inspired salad brings bold flavors to your lunch routine.

Ingredients: 3 cups mixed salad greens, 1 cup black beans, ½ cup corn kernels, 1 cup cherry tomatoes halved, 1 ripe avocado, 2 tablespoons lime juice, 1 tablespoon olive oil, ¼ teaspoon cumin, ¼ cup cilantro chopped.

How To Make Black Bean Southwestern Salad

1. Rinse and drain black beans thoroughly, then pat dry with paper towels. If using frozen corn, thaw completely and pat dry to prevent excess moisture in your finished salad.

2. Make the avocado-lime dressing by mashing half the avocado with lime juice, olive oil, and cumin until smooth and creamy. This dressing adds richness while keeping the salad completely plant-based.

3. Dice the remaining avocado half and toss gently with a splash of lime juice to prevent browning. This gives you both creamy dressing and chunky avocado pieces for varied texture.

4. Arrange mixed greens in your bowl, then top with black beans, corn, halved cherry tomatoes, and diced avocado in colorful sections for an appealing presentation.

5. Drizzle the avocado-lime dressing over everything and garnish with fresh cilantro. Toss gently just before eating to coat all ingredients while maintaining the beautiful arrangement.

11. Loaded Veggie Sandwich

Thick slices of hearty bread loaded with fresh vegetables and healthy spreads create this filling vegan sandwich. Packed with fiber and plant-based fats to keep hunger at bay.

Ingredients: 2 slices whole grain bread, 2 tablespoons almond butter, 1 tablespoon jam or honey, ½ cucumber sliced, 1 small carrot julienned, ¼ cup sprouts, 2 lettuce leaves, ¼ avocado sliced, 1 tablespoon sunflower seeds.

How To Make Loaded Veggie Sandwich

1. Toast the bread lightly until just golden but still soft enough to bite through easily when loaded with vegetables. Over-toasting makes the sandwich difficult to eat and can cut your mouth.

2. Spread almond butter on one slice and jam on the other for a sweet and savory combination that provides sustained energy. The healthy fats and natural sugars prevent afternoon energy crashes.

3. Layer lettuce leaves on the almond butter side to create a barrier between wet vegetables and bread. This prevents sogginess while adding fresh crunch and nutrients.

4. Arrange cucumber slices, julienned carrots, avocado slices, and sprouts in overlapping layers for maximum vegetable content. The variety of textures makes every bite interesting and satisfying.

5. Sprinkle sunflower seeds over the vegetables for extra crunch and healthy fats, then top with the jam-spread slice. Press gently and slice diagonally for easier handling.

12. Caprese Sandwich with Smoked Mozzarella

Fresh tomatoes and smoky mozzarella elevated with sun-dried tomatoes and olives on crusty bread. This Italian-inspired sandwich transforms simple ingredients into something special.

Ingredients: 1 crusty Italian roll, 4 oz smoked mozzarella sliced, 1 large tomato sliced, 2 tablespoons sun-dried tomatoes chopped, 2 tablespoons kalamata olives chopped, 2 fresh basil leaves, 1 tablespoon olive oil, 1 tablespoon balsamic glaze.

How To Make Caprese Sandwich with Smoked Mozzarella

1. Slice the Italian roll horizontally and lightly toast the cut sides until just golden. This adds texture and helps prevent the bread from getting soggy from the tomato juices.

2. Pat tomato slices dry with paper towels and season lightly with salt and pepper. Let them sit for 5 minutes to draw out excess moisture, then pat dry again before assembling.

3. Drizzle the bottom half of the roll with olive oil, then layer with smoked mozzarella slices. The smoky flavor adds incredible depth that regular mozzarella can’t match.

4. Add tomato slices, then sprinkle with chopped sun-dried tomatoes and kalamata olives for intense Mediterranean flavors. These ingredients pack a punch of umami and saltiness.

5. Top with fresh basil leaves and drizzle with balsamic glaze before adding the top half of the roll. The sweet-tangy glaze ties all the flavors together beautifully.

13. Spicy Peanut Tofu Cucumber Salad

Silky tofu and crisp cucumbers dressed in bold Sichuan-inspired peanut sauce. This protein-rich salad absorbs incredible flavors and works over rice noodles or greens.

Ingredients: 8 oz silken tofu, 2 large cucumbers, 3 tablespoons peanut butter, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon chili garlic sauce, 1 teaspoon sesame oil, 2 green onions sliced, 2 tablespoons crushed peanuts.

How To Make Spicy Peanut Tofu Cucumber Salad

1. Drain silken tofu and cut into 1-inch cubes, handling gently to prevent breaking. Pat dry with paper towels to remove excess moisture that would dilute the flavorful dressing.

2. Slice cucumbers into thin rounds using a sharp knife or mandoline for uniform pieces. Lightly salt the cucumber slices and let drain for 10 minutes to remove excess water.

3. Whisk peanut butter, soy sauce, rice vinegar, chili garlic sauce, and sesame oil together until smooth and creamy. Add 1-2 tablespoons warm water if needed for pourable consistency.

4. Pat cucumber slices dry and arrange in a serving bowl with tofu cubes. The neutral tofu will absorb all the bold flavors of the spicy peanut dressing like a delicious sponge.

5. Pour the peanut dressing over tofu and cucumbers, then garnish with sliced green onions and crushed peanuts. Let marinate for 15 minutes before serving for maximum flavor absorption.

14. Quinoa Avocado Grain Salad

Fluffy quinoa combined with creamy avocado creates this refreshing protein-packed salad. Perfect for meal prep since the flavors improve as it sits in the refrigerator.

Ingredients: 1½ cups cooked quinoa, 2 ripe avocados diced, ¼ cup red onion diced, ¼ cup cilantro chopped, 3 tablespoons lime juice, 2 tablespoons olive oil, 1 teaspoon cumin, ½ teaspoon salt, ¼ cup pepitas.

How To Make Quinoa Avocado Grain Salad

1. Start with completely cooled cooked quinoa to prevent wilting the fresh herbs and vegetables. Fluff with a fork to separate any clumps and ensure even distribution of dressing.

2. Dice avocados just before serving to maintain their bright green color and creamy texture. Choose avocados that are ripe but still slightly firm for best results.

3. Whisk lime juice, olive oil, cumin, and salt together until emulsified. The lime juice not only flavors the salad but also helps prevent the avocados from browning too quickly.

4. Combine quinoa, diced avocados, red onion, and cilantro in a large bowl. Pour the lime dressing over everything and toss gently to avoid mashing the delicate avocado pieces.

5. Let the salad sit for 10 minutes to allow flavors to meld, then top with pepitas for satisfying crunch. This salad actually improves in flavor after a few hours in the refrigerator.

15. Mango Black Bean Coleslaw

Sweet mango and protein-rich black beans mixed with crunchy coleslaw create this tropical-inspired salad. The colorful mixture also makes an excellent taco filling for dinner.

Ingredients: 3 cups coleslaw mix, 1 cup black beans, 1 ripe mango diced, ¼ cup red bell pepper diced, 3 tablespoons lime juice, 2 tablespoons olive oil, 1 tablespoon honey, ½ teaspoon cumin, ¼ cup cilantro chopped.

How To Make Mango Black Bean Coleslaw

1. Rinse and drain black beans thoroughly, then pat completely dry with paper towels. Excess moisture will make your coleslaw watery and dilute the bright, fresh flavors.

2. Choose a ripe but firm mango for best texture and sweetness. Dice into small, uniform pieces that will distribute evenly throughout the coleslaw without overwhelming other ingredients.

3. Whisk lime juice, olive oil, honey, and cumin together until smooth and emulsified. This sweet-tangy dressing perfectly balances the tropical mango with earthy black beans.

4. Combine coleslaw mix, black beans, diced mango, and red bell pepper in a large bowl. The pre-shredded coleslaw mix saves time while providing perfect crunch and color.

5. Pour dressing over the mixture and toss thoroughly to coat everything evenly. Garnish with fresh cilantro and let sit for 15 minutes before serving to allow flavors to develop.

16. Roasted Vegetable Quinoa Salad

Nutty quinoa paired with colorful roasted vegetables creates this fiber-rich grain salad. Simple preparation yields maximum nutrition and satisfying flavors that keep you energized.

Ingredients: 1 cup cooked quinoa, 1 cup roasted vegetables, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 tablespoon balsamic vinegar, ¼ cup dried cranberries, ¼ cup toasted pine nuts, 2 tablespoons fresh herbs chopped, salt and pepper to taste.

How To Make Roasted Vegetable Quinoa Salad

1. Use leftover roasted vegetables or quickly roast diced zucchini, bell peppers, and red onion at 425°F for 20-25 minutes until tender and lightly caramelized. Let cool completely before mixing.

2. Fluff cooled quinoa with a fork to separate grains and ensure even distribution of dressing and mix-ins. Room temperature quinoa works best for absorbing flavors without wilting fresh herbs.

3. Whisk olive oil, lemon juice, and balsamic vinegar together until emulsified. This bright dressing enhances both the nutty quinoa and sweet roasted vegetables without overpowering them.

4. Combine quinoa and roasted vegetables in a large bowl, then add dried cranberries for pops of sweetness that complement the caramelized vegetables perfectly.

5. Drizzle with dressing and toss gently, then top with toasted pine nuts and fresh herbs just before serving. The nuts add richness while herbs provide bright, fresh contrast.

Final Thoughts

These cold vegetarian lunches prove that plant-based meals can be both satisfying and exciting. Each recipe offers complete nutrition without requiring any heating.

From quick wraps to elaborate grain bowls, you now have endless options for delicious midday meals that energize rather than weigh you down.