15+ Diabetes-Friendly Make-Ahead Vegetarian Lunch Recipes

Whether you’re headed into the office or needing a grab-and-go lunch at home, you can’t go wrong with these delicious, make-ahead lunches. From veggie-packed sandwiches and wraps to meal-prep grain bowls and salads, these lunches are perfect for midday munching. Each meal aligns with a diabetes-friendly eating pattern, including heart-healthy levels of saturated fat and sodium and a focus on complex carbs, like whole grains. With recipes like our High-Protein Veggie Sandwich and Elote-Inspired Pasta Salad on the menu, you’re sure to find a meal that’s perfect for you.

High-Protein Veggie Sandwich

Ali Redmond

From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal. Make sure to store the sandwich ingredients separately from the bread to prevent the bread from getting soggy.

Vegetable & Noodle Soup

Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist)

This brothy vegetable noodle soup is hearty, satisfying and an easy way to get your daily dose of veggies. We call for dark-green lacinato kale, but curly kale will work just as well. We love how the tiny pieces of orzo sop up the broth, but any small whole-wheat noodle gets the green light in this versatile soup.

Elote-Inspired Pasta Salad

Photographer: Greg DuPree, Food Stylist: Anna Kelly, Prop Stylist: Christina Brockman

This zesty pasta salad draws inspiration from the flavors of elote—Mexican grilled corn on the cob that’s smothered in a creamy mayo-based sauce and sprinkled with chili powder, cotija cheese and lime. Corn kernels blister in the hot pan and a sprinkle of smoked paprika brings out the flavor.

Cucumber & Roasted Red Pepper Hummus Wrap

Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch.

High-Protein Mason Jar Salad

Ali Redmond

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.

Veggie Wraps

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.

Cucumber Sandwich with Cotija & Lime

Photographer: Rachel Marek, Food stylist: Holly Dreesman

This easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Arugula adds a peppery flavor, but any tender greens will work well here.

Eat-the-Rainbow Vegetable Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

This vibrant and wholesome soup helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation.

Curried Cauliflower Salad Sandwiches

Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco

The creamy cauliflower mixture in this vegetarian sandwich was inspired by the flavors of Indian raita. A combination of yogurt, cashews and mustard round out the spices in the curry powder, with pomegranate arils adding a juicy pop of sweetness.

High-Protein Greek Salad Omelet Wrap

Sara Haas

Would you rather have a salad or a wrap for dinner? Wait, why not both! This protein-packed meal features Greek salad tucked into an egg-white wrap. It also makes for a delicious breakfast.

Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

Chipotle-Lime Cauliflower Taco Bowls

Ali Redmond

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos by Carolyn Malcoun. To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department.

Green Goddess Wrap

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf

A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.

Chopped Salad with Sriracha Tofu & Peanut Dressing

Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

Get Your Greens Wrap

Sara Haas

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

Broccoli & Sun-Dried Tomato Pasta Salad

We’ve loaded this healthy pasta salad with vegetables and bright flavors. Sun-dried tomatoes and a touch of lemon zest jazz up the dressing, while tender-crisp broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze.