15 Yummy Plant Based Lunch Ideas For School

Plant-based meals are becoming an increasingly popular choice for school lunches, offering a nutritious and environmentally friendly alternative to traditional options. By incorporating plant-based ingredients into lunchboxes, parents can ensure their kids are getting a healthy mix of vitamins, minerals, fiber, and protein from whole foods like legumes, vegetables, and grains. Plant-based lunches are not only beneficial for children’s health, but they can also help foster good eating habits early on. With the right recipes, Plant Based Lunch Ideas For School can be both delicious and satisfying, offering a variety of flavors and textures that make lunchtime exciting while keeping kids energized throughout the school day. These meals are simple to prepare, versatile, and can cater to a wide range of dietary preferences and restrictions.

Plant Based Lunch Ideas For School

1. Hummus and Veggie Wraps

Description:
Hummus and veggie wraps are a vibrant, easy-to-make, and nutritious plant-based lunch that kids will love. Packed with fresh vegetables, creamy hummus, and wrapped in whole-grain tortillas, this lunch is full of fiber, protein, and healthy fats. It’s the perfect balance of savory and crunchy, offering a satisfying meal for any school day.

Ingredients:

• 1 whole-grain wrap or tortilla

• 2 tablespoons of hummus

• 1/4 cup cucumber, sliced thin

• 1/4 cup carrots, julienned

• 1/4 avocado, sliced

• 1/4 cup bell pepper, thinly sliced

• A handful of spinach or lettuce

• Optional: A squeeze of lemon juice or a sprinkle of salt and pepper

Nutritional Information (per serving):

• Calories: 250–300 kcal

• Protein: 6–8 grams

• Carbohydrates: 35–40 grams

• Fiber: 7–9 grams

• Fat: 12–15 grams (mostly healthy fats from avocado and hummus)

• Sugars: 4–6 grams

• Sodium: 300–350 mg

This meal is rich in essential vitamins like vitamin C and A, making it a great choice for boosting immunity and keeping kids energized throughout their school day.

2. Vegan Sushi Rolls

Description:
Vegan sushi rolls are a fun and creative way to enjoy plant-based ingredients in a lunchbox. Filled with fresh vegetables and rolled in nori (seaweed), these sushi rolls are light, flavorful, and easy to eat. They can be made in advance and are customizable to suit any taste. Whether your kids are sushi enthusiasts or trying it for the first time, these rolls are sure to be a hit.

Ingredients:

• 1 sheet nori (seaweed)

• 1/2 cup cooked sushi rice or brown rice

• 1/4 avocado, sliced

• 1/4 cucumber, julienned

• 1 small carrot, julienned

• 1/4 red bell pepper, thinly sliced

• 1 teaspoon sesame seeds (optional)

• Soy sauce (for dipping, optional)

Nutritional Information (per serving):

• Calories: 150–180 kcal

• Protein: 3–4 grams

• Carbohydrates: 30–35 grams

• Fiber: 3–4 grams

• Fat: 4–6 grams

• Sugars: 3–5 grams

• Sodium: 200–300 mg (depending on soy sauce used)

These vegan sushi rolls offer a delightful mix of healthy fats from avocado and fiber from the veggies, making them a nutritious and fun option for school lunches.

3. Chickpea Salad Sandwich

Description:
The chickpea salad sandwich is a plant-based twist on the classic tuna or chicken salad. Made with mashed chickpeas, vegan mayo, and crunchy veggies, this sandwich is flavorful, filling, and packed with protein. It’s a great option for a school lunch that is both satisfying and easy to prepare, with a creamy texture and a hearty bite.

Ingredients:

• 1/2 cup canned chickpeas, drained and rinsed

• 2 tablespoons vegan mayo

• 1 tablespoon mustard (optional)

• 1/4 cup celery, finely chopped

• 1/4 cup red onion, finely chopped

• 1/4 cup pickles, chopped (optional)

• Salt and pepper to taste

• 2 slices whole-grain bread

• A handful of lettuce or spinach (optional)

Nutritional Information (per serving):

• Calories: 250–300 kcal

• Protein: 10–12 grams

• Carbohydrates: 35–40 grams

• Fiber: 6–7 grams

• Fat: 8–10 grams

• Sugars: 3–4 grams

• Sodium: 400–450 mg (depending on pickles and mustard used)

This chickpea salad sandwich is rich in protein and fiber, making it a great option for a filling, energy-boosting lunch.

4. Peanut Butter & Banana Sandwiches

Description:
Peanut butter and banana sandwiches are a simple, delicious, and energy-boosting plant-based lunch idea. The creamy peanut butter pairs perfectly with the sweetness of ripe banana slices, creating a satisfying meal that’s both nutritious and filling. This classic combo is easy to prepare and packed with healthy fats, protein, and natural sugars, making it ideal for school lunches.

Ingredients:

• 2 slices whole-grain bread

• 2 tablespoons peanut butter (smooth or crunchy)

• 1 banana, sliced

• A drizzle of honey or maple syrup (optional)

• A sprinkle of cinnamon (optional)

Nutritional Information (per serving):

• Calories: 300–350 kcal

• Protein: 8–10 grams

• Carbohydrates: 40–45 grams

• Fiber: 5–6 grams

• Fat: 15–18 grams

• Sugars: 12–15 grams

• Sodium: 200–250 mg

This sandwich is a great source of plant-based protein and healthy fats from the peanut butter, while the banana provides natural sugars, potassium, and fiber.

5. Lentil Soup Thermos

Description:
Lentil soup is a warm, hearty, and nutritious meal that is perfect for a school lunch, especially when packed in a thermos to keep it hot. Rich in protein, fiber, and essential vitamins, this soup is a filling and satisfying plant-based option. The lentils absorb flavors beautifully, making the soup both flavorful and comforting. It’s an ideal meal to pack on colder days or for kids who love a warm lunch.

Ingredients:

• 1 cup dried lentils (or 2 cups cooked lentils)

• 1 tablespoon olive oil

• 1 small onion, chopped

• 2 garlic cloves, minced

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 can (14.5 oz) diced tomatoes

• 4 cups vegetable broth

• 1 teaspoon ground cumin

• 1 teaspoon ground turmeric

• Salt and pepper to taste

• A squeeze of lemon (optional)

Nutritional Information (per serving):

• Calories: 250–300 kcal

• Protein: 15–18 grams

• Carbohydrates: 40–45 grams

• Fiber: 12–15 grams

• Fat: 5–7 grams

• Sugars: 6–8 grams

• Sodium: 600–700 mg (depending on broth used)

Lentil soup is a powerhouse of protein and fiber, making it an excellent choice for a filling and nutritious lunch.

6. Tofu Stir Fry with Brown Rice

Description:
Tofu stir fry with brown rice is a flavorful and balanced plant-based meal that’s perfect for a school lunch. The tofu is pan-fried to golden perfection and paired with an array of colorful vegetables, then served over a bed of nutty brown rice. This dish is packed with protein, fiber, and essential vitamins, making it a wholesome and satisfying option for lunchboxes.

Ingredients:

• 1/2 block firm tofu, drained and cubed

• 1 tablespoon olive oil or sesame oil

• 1/2 cup bell peppers, sliced

• 1/2 cup broccoli florets

• 1/4 cup carrots, julienned

• 1/4 cup snap peas

• 2 tablespoons soy sauce or tamari

• 1 tablespoon sesame oil (optional)

• 1 teaspoon grated ginger (optional)

• 1 cup cooked brown rice

• Sesame seeds for garnish (optional)

Nutritional Information (per serving):

• Calories: 350–400 kcal

• Protein: 15–18 grams

• Carbohydrates: 45–50 grams

• Fiber: 7–9 grams

• Fat: 15–18 grams

• Sugars: 5–6 grams

• Sodium: 600–700 mg (depending on soy sauce used)

This tofu stir fry provides a generous amount of plant-based protein from tofu and is complemented by the fiber-rich vegetables and whole-grain brown rice.

7. Vegan Burrito Bowls

Description:
Vegan burrito bowls are a customizable, flavorful, and nutrient-packed meal that’s perfect for school lunches. Packed with rice, beans, avocado, and plenty of veggies, this dish can be easily adjusted to suit different tastes. The combination of healthy fats, plant-based protein, and fiber makes it a filling and balanced lunch that’s sure to keep kids satisfied throughout the day.

Ingredients:

• 1/2 cup cooked brown rice or quinoa

• 1/2 cup black beans or pinto beans, drained and rinsed

• 1/4 cup corn kernels (fresh, frozen, or canned)

• 1/4 cup cherry tomatoes, chopped

• 1/4 avocado, sliced

• 1/4 cup red onion, finely chopped

• 1 tablespoon salsa (optional)

• A squeeze of lime juice

• Fresh cilantro (optional)

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 350–400 kcal

• Protein: 12–15 grams

• Carbohydrates: 50–55 grams

• Fiber: 12–14 grams

• Fat: 12–15 grams

• Sugars: 5–7 grams

• Sodium: 300–400 mg (depending on beans and salsa used)

Vegan burrito bowls are rich in plant-based protein and fiber, offering a well-balanced combination of macronutrients.

8. Vegan Quinoa Salad

Description:
Vegan quinoa salad is a vibrant, nutrient-dense dish that’s both refreshing and filling. Packed with colorful vegetables, protein-rich quinoa, and a tangy dressing, this salad is a great choice for a plant-based school lunch. It’s full of fiber, antioxidants, and healthy fats, making it not only delicious but also a wholesome option for your child’s lunchbox.

Ingredients:

• 1 cup cooked quinoa

• 1/2 cup cucumber, diced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup red bell pepper, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup olives, chopped (optional)

• 1/4 cup fresh parsley, chopped

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon apple cider vinegar

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 250–300 kcal

• Protein: 8–10 grams

• Carbohydrates: 40–45 grams

• Fiber: 6–8 grams

• Fat: 10–12 grams

• Sugars: 4–5 grams

• Sodium: 200–250 mg

This quinoa salad is rich in plant-based protein from quinoa and full of fresh, crunchy vegetables.

9. Vegan “Chicken” Wraps

Description:
Vegan “chicken” wraps are a delicious, plant-based alternative to traditional chicken wraps. Made with seasoned plant-based chicken (such as soy or seitan), fresh veggies, and a creamy sauce, these wraps are packed with flavor and protein. They offer a satisfying and healthy option for school lunches that will please even picky eaters.

Ingredients:

• 1/2 cup plant-based “chicken” (e.g., soy, seitan, or chickpea-based)

• 1 whole-grain wrap or tortilla

• 1/4 cup lettuce or spinach

• 1/4 cucumber, thinly sliced

• 1/4 avocado, sliced

• 1/4 cup shredded carrots

• 2 tablespoons vegan mayo or hummus

• 1 teaspoon mustard (optional)

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 300–350 kcal

• Protein: 15–18 grams

• Carbohydrates: 30–35 grams

• Fiber: 6–8 grams

• Fat: 12–15 grams

• Sugars: 5–6 grams

• Sodium: 500–600 mg (depending on the plant-based chicken used)

These vegan “chicken” wraps are high in protein and fiber, making them a great option for a filling and nutritious lunch.

10. Falafel Pita Pockets

Description:
Falafel pita pockets are a delicious and satisfying plant-based lunch option. Made from crispy, golden-brown chickpea fritters (falafel), stuffed into soft pita bread, and topped with fresh veggies and a creamy tahini sauce, these pockets are full of flavor and texture. They are an excellent source of protein and fiber, making them a great choice for a nutritious and filling school lunch.

Ingredients:

• 4-5 falafel balls (store-bought or homemade)

• 1 whole-wheat pita pocket

• 1/4 cup cucumber, diced

• 1/4 cup cherry tomatoes, halved

• 1/4 cup red onion, thinly sliced

• A handful of lettuce or spinach

• 2 tablespoons tahini sauce (or vegan yogurt sauce)

• Lemon wedges (optional)

• Salt and pepper to taste

Nutritional Information (per serving):

• Calories: 350–400 kcal

• Protein: 12–15 grams

• Carbohydrates: 45–50 grams

• Fiber: 10–12 grams

• Fat: 15–18 grams

• Sugars: 6–8 grams

• Sodium: 600–700 mg (depending on falafel and tahini sauce used)

Falafel pita pockets are an excellent source of plant-based protein and fiber, making them a hearty and filling lunch.

FAQ

1. Are these plant-based lunch ideas suitable for kids with allergies?

Yes, many of the plant-based lunch ideas can be adjusted to accommodate common food allergies. For example, nut-free or gluten-free alternatives can be used in recipes like peanut butter sandwiches or wraps. Always check ingredient labels for potential allergens and customize meals as needed.

2. How can I make these lunches more appealing to picky eaters?

To make plant-based lunches more appealing to picky eaters, consider using fun shapes with cookie cutters for sandwiches or wraps, adding colorful vegetables, or incorporating dips and sauces like hummus or guacamole. Experiment with flavors and textures that your child enjoys.

3. Can I prepare these lunches ahead of time?

Yes, most of these plant-based lunch ideas can be prepared ahead of time. Dishes like quinoa salad, vegan burrito bowls, and falafel pita pockets can be made the night before and stored in the fridge. Just pack them in a lunchbox with an ice pack to keep them fresh until lunchtime.

4. How can I keep the plant-based lunches warm in a school setting?

To keep plant-based lunches warm, use a thermos for soups, stews, or stir-fries. These containers are designed to retain heat and ensure your child enjoys a warm meal during lunchtime. For other items, consider packing them in insulated containers or using an insulated lunchbox to maintain temperature.