24 High-Fiber, Vegetable Lunch Recipes to Make Ahead
Make these delicious recipes ahead of time and save time on your lunch break! These dishes are high in fiber, at least 6 grams per serving, which can support digestion and reduce the risk of type 2 diabetes. They are also vegetarian, and they’re packed with a variety of colorful, fiber-rich veggies like kale, Brussels sprouts, and sweet potatoes to add variety to your diet. Try our Crispy Chickpea Grain Bowl with Lemon Vinaigrette and Lemon-Roasted Vegetable Hummus Bowls for a satisfying lunch you’ll love!
Walnut Pesto Pasta Salad
This cold pesto pasta salad will cool you down on a summer day. Fresh tomatoes and roasted red peppers add bright color and juiciness here, but any of your favorite salad veggies, like roasted broccoli and fresh peppers, are also great. I was happy.
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Our favorite part of these vegetarian bowls is the tangy lemon vinaigrette, which combines a satisfying combination of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale.
Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dresman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, except for the fried bowl. We topped it with pico de gallo, fresh cilantro and avocado along with a simple hummus dressing to drizzle on top.
Teriyaki Tofu Rice Bowls
With a few ingredients from your grocery store, including pre-cooked rice packets and deep-fried tofu, you can whip up a variety of high-fiber, high-protein meals in minutes. about 15.
Lemon Roasted Vegetable Hummus Bowls
Packed with colorful roasted vegetables, these plant-based lunch bowls are high in fiber to keep you full throughout the afternoon.
Falafel Pita Sandwiches with Tzatziki
This delicious veggie sandwich has tons of flavor from the yogurt sauce and quick-pickled veggies, and it’s only 400 calories! You can make the pickled vegetables, falafel mixture and tzatziki sauce ahead of time for an easy lunch or dinner later in the week.
Eggplant Gyros
The meaty texture of eggplant is a delicious vegetarian alternative to the lamb that often fills a gyro sandwich. The vegetable absorbs the lemon-herby-spicy marinade like a sponge, so if you have time, let it soak all day.
Pickled Veggie Grain Bowls with Turmeric Dressing
In about 10 minutes, you can whip up a weeknight lunch using 4 ingredients from your local grocery store. To minimize preparation, we take advantage of a pre-cooked veggie mix and frozen quinoa (which heats up in the microwave in less than 5 minutes). These chopped salad bowls are high in fiber but low in calories, making them perfect for those following a reduced calorie diet.
Quinoa Avocado Salad
Protein-rich quinoa pairs with delicious avocado in this delicious whole-grain salad. It’s a great make-ahead dish to bring to a picnic or potluck. Or pack it for lunch or enjoy it for a light dinner.
Green Goddess Grain Bowl
This healthy whole grain bowl tosses greens with peas, asparagus and a delicious yogurt dressing. Tofu adds protein while keeping it vegetarian, but you can also swap it out with shrimp or cooked chicken for a satisfying dinner or lunch that can be prepared in just 15 minutes.
Hop, Tofu & Edamame Salad
Craving a crunch? Bite into this salad filled with red cabbage, edamame, bamboo shoots and chow mein noodles. This salad is lightly seasoned with fried tofu, mandarin oranges and sesame vinaigrette.
Chickpea “Chicken” Salad
This chickpea salad is a vegetarian version of the classic chicken salad. It does not imitate the taste of chicken; swaps peas for chicken. It’s the perfect recipe if you’re looking for an easy, healthy midday treat. It’s a great whole grain alternative and full of fiber!
Food-Prep Roasted Vegetable Bowls with Pesto
Your coworkers will be jealous when you whip out this healthy lunch of roasted vegetables and brown rice. Combine 4 lunches when you have time and you’ll have lunch (or ready-to-eat dinner) for several days – grab a container on your way out the door in the morning.
Chopped Salad with Sriracha Tofu and Peanut Dressing
Prepare a protein-rich lunch using just four ingredients from your grocery store, including a veggie-heavy salad dressing as a base. Because this salad dressing is delicious, you can dress these bowls up to 24 hours before serving to allow the flavors of this healthy salad to marry.
Rice & Bean Freezer Burritos
Save money and sodium when you make a batch of homemade burritos. Grinding beans and mixing them with tomatoes, cheese and jalapeños before filling healthy burritos means you get all the ingredients in one bite. Serve with your favorite toppings—we like sour cream, salsa, and hot sauce.
Chipotle-Lime Cauliflower Taco Bowls
A bold, smoky marinade elevates roasted cauliflower in this recipe for our famous Chipotle-Lime Cauliflower Tacos.
Meal-Prep Falafel Bowls with Tahini Sauce
These quick couscous bowls come together in 20 minutes thanks to simple ingredients like frozen falafel and fresh green beans. Whisk the tahini sauce while the other ingredients cook.
Roasted Veggie Mason Jar Salad
This vegan mason jar salad is easy to pack and eat for lunch. Putting the sweet cashew sauce in the bottom of the jar ensures that your big, bold salad won’t go bad when you’re ready to eat.
Vegan Superfood Cereal Bowls
Photographer: Fred Hardy, Food Styling: Margaret Monroe Dickey
This nutrient-dense whole grain recipe comes together in 15 minutes with the help of a few simple food shortcuts like baby kale, microwaveable quinoa and pre-cooked beets. Make these ahead of time to keep on hand for an easy lunch or dinner on a busy night.
Rainbow Salad Bowls with Peanut Dressing
Make the most of seasonal and colorful produce in these healthy vegetable bowls. In just 30 minutes of preparation, you get four healthy meals that are ready to eat and go. We use bulgur, which cooks faster and has more fiber than brown rice, but you can substitute quinoa (or whole grains).
Vegan White Bean Chili
Fresh Anaheim (or poblano) chiles add a mild heat to this classic white bean chili and provide plenty of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides a nice green color and adds veggie goodness.
Grain bowl with chickpeas and cauliflower
This hearty grain bowl features healthy ingredients like quinoa, peas, kale, and cauliflower—all tossed in a lemony tahini sauce. Quick one-bowl meals make a satisfying weeknight dinner or packed lunch. If you don’t have za’atar, you can add 1/2 teaspoon each of cumin and coriander.
Vegan Mac and Cheese
Mac and cheese doesn’t have to be off the menu if you don’t make dairy. A combination of sweet cauliflower, butternut squash, cashews and nutritional yeast give this vegan macaroni and cheese the taste of traditional mac, without the dairy!
Brussels sprouts salad with Crunchy Chickpeas
This healthy, high-fiber salad comes together in just 10 minutes. Serve immediately or add to individual meals for four super-satisfying meals for the week ahead.
#HighFiber #Vegetable #Lunch #Recipes #Ahead