Plant-Powered Lunch Proteins That Pack Well

Whether you are vegetarian, trying a few meatless days a week, or just tired of turkey sandwiches, plant-based proteins can make lunch more interesting and more filling. Beans, lentils, tofu, and grains are inexpensive, easy to cook in batches, and hold up well in a lunch box.

The trick is knowing how to prepare them so they still taste good straight from the fridge. This post covers the best plant-powered proteins for packed lunches, how to prep each one for eating cold, how to pack the saucy ones, and five lunch combinations to get you started.

Beans, lentils, and chickpeas

Beans and lentils are the backbone of a great meatless lunch. They are filling, full of fiber, and they soak up dressings beautifully. Black beans, white beans, and lentils all make excellent cold salads when tossed with olive oil, vinegar or lemon juice, and fresh herbs while they are still slightly warm.

Chickpeas are especially versatile. Toss them in hummus, mash them with a little mayo or yogurt for a "chickpea salad" sandwich, or roast them until crisp. Roasted chickpeas are best eaten within a day or two, and they should be packed separately from anything wet so they stay crunchy. French green or black lentils hold their shape better than red lentils, which tend to turn soft.

Tofu, tempeh, and edamame

Tofu gets a bad reputation for being bland, but it is really a blank canvas. For lunches, extra-firm tofu works best. Press it, cut it into cubes, toss with soy sauce and a little cornstarch, and bake until the edges are golden. Baked tofu tastes great cold and holds up for several days in the fridge.

Tempeh has a firmer, nuttier texture and is excellent crumbled into grain bowls or sliced and marinated. Steaming it for ten minutes before marinating softens any bitterness. Shelled edamame is the easiest option of all: buy it frozen, thaw it in the fridge overnight, and add a pinch of flaky salt. It is a complete lunch protein that needs almost no work.

Eggs, cheese, and protein-rich grains

If you eat eggs and dairy, they add easy protein to any meatless lunch. Hard-boiled eggs, cubes of feta or cheddar, cottage cheese, and Greek yogurt all pack well with an ice pack. A frittata baked in a sheet pan and cut into squares makes a week of lunches in one go.

Grains can pull their weight too. Quinoa, farro, and freekeh contain more protein than white rice and taste great cold in salads. Cook a big batch on the weekend, spread it on a tray to cool quickly, then store it in the fridge. Cooling leftovers promptly is good food safety practice, and it keeps grains from turning gummy.

Pack the saucy ones in leak-proof containers

Many of the tastiest plant proteins come with sauce: curried lentils, peanut noodles with tofu, beans in salsa, or tempeh in teriyaki. These need a container that truly seals. A Bento Wet Box (Round) has a leak-proof gasket and soft-close clips, so a lentil curry can ride in a work bag without worry.

For bigger grain bowls, the 40-ounce Splash Box XL has room for grains, greens, and protein with a silicone lid that seals. Keep dressings and sauces separate in a Seal Cup Solo until you are ready to eat so the greens stay crisp. Crunchy toppings like roasted chickpeas or seeds do well in a small Splash Pod.

Five plant-powered lunch combos

Here are five easy ideas that pack well and keep you full:

• Lemony lentil salad with feta, cucumber, parsley, and a side of pita.
• Baked tofu with sesame noodles, shredded carrots, and edamame.
• Quinoa bowl with black beans, corn, peppers, avocado, and salsa.
• Smashed chickpea salad sandwich with pickles and greens.
• Farro, roasted vegetables, white beans, and pesto.

Each of these can be made in a big batch and portioned for several days. To find the right container for bowls and hearty salads, browse the Steel Lunch Boxes Ideal For Salads & Bowls collection.

Frequently asked questions

What is the best plant-based protein for a packed lunch?

Beans, lentils, and chickpeas are some of the easiest. They are filling, inexpensive, and taste great cold in salads and bowls.

How do I make tofu taste good cold?

Use extra-firm tofu, press it, season it well, and bake until golden. Baked tofu keeps its texture and flavor straight from the fridge.

How long do cooked beans and lentils last in the fridge?

Most cooked beans and lentils keep for about three to five days in a sealed container. Cool them quickly after cooking and store them in the fridge.

How do I keep roasted chickpeas crunchy?

Pack them in a separate container away from dressings and wet foods. Add them to your salad or bowl right before eating.

What container should I use for saucy vegetarian lunches?

Use a leak-proof container with a silicone lid or gasket. It keeps curries, sauces, and dressings from leaking into your bag.