The ultimate lunch: 6 vegan sandwiches bursting with flavour and easy to prep

I don't know about you, but I think of lunch as the most honest meal of the day. It’s where good intentions meet the 12:30 p.m. reality of “What can I eat in five minutes that won’t make me sleepy at 2?”

As a chef who grew up above my family’s corner taquería, I learned this fast: a great sandwich is a small act of care. For your body, your budget, and—yes—the planet.

Plant-based fillings tend to rely on beans, grains, and vegetables that take less land, water, and energy than meat. Meanwhile, fibre-rich lunches keep you sharp through the afternoon instead of crashing on your keyboard.

The upshot? If you want an everyday habit that scales from “quick bite” to “quiet climate win,” build a better sandwich.

Below, I’ll show you six flavour-packed options you can prep in under an hour for the week. Each one uses simple, affordable ingredients, gets better as it sits, and includes a make-ahead plan so Tuesday tastes as fresh as Monday.

How to build a sandwich that actually slaps

First, let's look at the overall formula for a sandwich you'll want to pack over and over. It's pretty simple–think in layers.

• Bread: something sturdy but tender (focaccia, baguette, whole-grain, GF if needed).

• Fat + spread: hummus, pesto, vegan mayo, tahini—this is your flavour glue.

• Crisp: lettuce, cucumber, shaved cabbage.

• Juicy: tomatoes, roasted peppers, quick pickles.

• Protein: tofu, beans, lentils, tempeh, mushrooms, jackfruit.

• Acid + heat: citrus, vinegar, pickles, mustard, hot sauce.

• Crunch: nuts, seeds, crushed chips (yes), or toasty breadcrumbs.

Bonus: keep wet things away from the bread until the last minute and your lunch won’t go soggy.

1. Smoky chickpea “tuna” with dill pickles and lemon-caper mayo

This is the deli classic’s cool, collected cousin. It’s briny, herby, and protein-rich without a single fish.

You’ll need (makes 4 sandwiches):

• 2 cans chickpeas, drained (reserve 2 Tbsp aquafaba)

• 1 small celery rib + ¼ red onion, finely chopped

• 2 Tbsp chopped dill pickles or capers

• 2 tsp Dijon + 1 tsp smoked paprika

• Zest + juice of ½ lemon

• 3 Tbsp vegan mayo (loosen with the aquafaba)

• Salt, pepper, and a handful of dill

• Crisp lettuce + tomato slices

• 8 slices sourdough or whole-grain

Make it:
Mash chickpeas until chunky. Fold in celery, onion, pickles, Dijon, paprika, lemon, mayo, dill, salt, and pepper. Chill.
Layer lettuce → a generous scoop of salad → tomato. Close with toasted bread.

Prep tip: Pack salad in one container, greens in another. Stays fresh 4 days.

Sustainability nudge: Use the chickpea liquid to loosen the mayo instead of opening another condiment. Tiny habit, less waste.

2. Charred courgette and romesco with marinated white beans

Sunshine in sandwich form. Smoky veg, sweet pepper sauce, and creamy beans on chewy ciabatta.

You’ll need:

• 2 medium courgettes (zucchini), sliced lengthwise

• 1 Tbsp olive oil + pinch of salt

• 1 jar roasted red peppers, drained

• ¼ cup almonds or sunflower seeds

• 1 small garlic clove + 1 Tbsp sherry or red wine vinegar

• 2 Tbsp olive oil (for the romesco)

• 1 can cannellini beans, rinsed

• 1 Tbsp lemon juice + ½ tsp chilli flakes

• Rocket (arugula) + ciabatta rolls

Make it:
Sear courgette on a hot pan until striped and tender.
Blend peppers, nuts/seeds, garlic, vinegar, and olive oil into a thick romesco; season.
Marinate beans with lemon, chilli flakes, a pinch of salt.
Spread romesco on ciabatta, pile on courgette, beans, and a fistful of rocket.

Prep tip: Courgette and romesco hold 3–4 days. Assemble just before eating.

Sustainability nudge: Sunflower seeds make a nut-free, lower-cost romesco. Good for budgets and biodiversity.

3. Tofu bánh mì with quick pickles and chilli-lime mayo

Crusty bread, crunchy veg, and bold herbs—the dream desk lunch. It’s light yet satisfying.

You’ll need:

• 1 block firm tofu, pressed and sliced

• 2 Tbsp soy sauce or tamari + 1 Tbsp maple + 1 tsp grated ginger

• 1 Tbsp neutral oil

• 1 carrot + ½ cucumber, matchsticked

• ¼ cup rice vinegar + 1 tsp sugar + pinch of salt

• Vegan mayo + lime juice + sriracha

• Fresh coriander (cilantro), jalapeño rounds

• Baguette or soft rolls

Make it:
Marinate tofu in soy, maple, ginger for 10 minutes. Pan-sear until golden.
Toss carrot and cucumber with vinegar, sugar, and salt; let sit 10 minutes.
Stir mayo with lime and sriracha.
Split baguette, schmear mayo, add tofu, pickles, herbs, and jalapeño.

Prep tip: Store tofu and pickles in separate containers. Assemble in under 2 minutes.

Sustainability nudge: Tofu’s footprint is a fraction of most meats. Plus, quick pickles extend the life of veg that’s on its last crunch.

4. Pesto “caprese” with whipped tofu ricotta and slow-roasted tomatoes

All the basil bliss, none of the dairy crash. This one tastes like a summer picnic—even in February.

You’ll need:

• 2 cups cherry tomatoes

• 1 tsp olive oil + pinch of salt

• 1 block extra-firm tofu, patted dry

• 2 Tbsp olive oil + 1 Tbsp lemon juice + 1 small garlic clove

• 2 Tbsp nutritional yeast + salt, pepper

• ¼ cup vegan pesto (store-bought or homemade)

• Handful of basil leaves

• Focaccia or thick country bread

Make it:
Roast tomatoes at 150°C/300°F for 45–60 minutes until jammy.
Blend tofu with olive oil, lemon, garlic, and nutritional yeast until creamy—think whipped ricotta.
Toast focaccia, spread pesto, dollop tofu ricotta, layer tomatoes and basil.

Prep tip: Tomatoes and ricotta keep 4–5 days. The flavours deepen—yes, please.

Sustainability nudge: Slow-roasting rescues tomatoes that aren’t quite in season. Less bin, more bliss.

5. BBQ jackfruit with crunchy slaw and green apple

Pulled-pork vibes without the pig. Tangy, sweet, and a little cheeky with that apple crunch.

You’ll need:

• 2 cans young green jackfruit in brine, rinsed and shredded

• ½ small onion, sliced

• 1 tsp smoked paprika + ½ tsp garlic powder

• ½ cup BBQ sauce (your favourite) + splash of water

• 2 cups shredded cabbage + 1 green apple, matchsticked

• 2 Tbsp vegan mayo + 1 tsp mustard + 1 tsp apple cider vinegar

• Whole-wheat buns or soft rolls

Make it:
Sauté onion, add jackfruit, paprika, and garlic powder.
Pour in BBQ sauce and a splash of water; simmer 10 minutes, shredding with a fork.
Toss cabbage and apple with mayo, mustard, and vinegar; season.
Load buns with warm jackfruit and a mound of slaw.

Prep tip: Jackfruit reheats like a dream. Keep slaw separate so it stays crisp.

Sustainability nudge: Jackfruit grows on trees that support biodiversity and can thrive without heavy irrigation. Big taste, small footprint.

6. Portobello “bulgogi” with gochujang-maple glaze and quick cucumbers

Meaty mushrooms, savoury-sweet glaze, cool crunch. It’s a food-truck fantasy you can pack.

You’ll need:

• 4 large portobello caps, sliced

• 1 Tbsp soy sauce or tamari + 1 Tbsp gochujang + 1 Tbsp maple + 1 tsp sesame oil

• 1 tsp rice vinegar + 1 grated garlic clove

• 1 cucumber, ribboned

• 1 tsp rice vinegar + pinch of salt + sesame seeds

• Kimchi (check vegan label)

• Baguette or wraps

Make it:
Whisk soy, gochujang, maple, sesame oil, vinegar, and garlic.
Sear mushrooms in a hot pan; add glaze and cook until glossy.
Toss cucumbers with vinegar, salt, and sesame.
Layer mushrooms, cucumbers, and a little kimchi into a baguette or wrap.

Prep tip: Pack mushrooms and cucumbers apart. Add kimchi at the table for maximum pop.

Sustainability nudge: Mushrooms are low-impact to grow and high-impact on umami, which helps you crave plants more often.

Smart swaps, allergies, and budget moves

No two kitchens—or bodies—are the same. Use these quick pivots to make every sandwich work for your needs and your wallet, swapping ingredients without losing texture, crunch, or big flavour.

• Gluten-free? Use sturdy GF bread or wraps. Toasting improves texture and structure.

• Nut-free? Swap almonds for sunflower seeds in romesco or pesto.

• Soy-free? Sub chickpeas or tempeh-free seitan for tofu; use coconut aminos instead of soy.

• Oil-free? Lean on aquafaba, mashed avocado, or tahini whisked with water and lemon.

• On a budget? Buy dry beans in bulk and cook once a week. Use seasonal veg. Freeze bread ends for croutons.

How to pack so your sandwich stays brilliant

So, you've built a great sandwich—now help it arrive at lunch in one piece. These simple packing tricks control moisture, temperature, and texture so every bite lands like the first.

• Moisture control: Put spreads on both slices like a raincoat; keep tomatoes and pickles separate until go-time.

• Temperature: Cool roasted veg before packing so steam doesn’t sog the crumb.

• Texture: Add a last-minute crunchy element (cabbage, nuts, seeds, crushed roasted chickpeas).

• Portioning: Aim for a palm-sized protein layer. You’ll stay full without the 3 p.m. slump.

Prep once, eat all week

Here’s a simple Sunday plan (45–60 minutes):

1. Roast or marinate a protein (tofu, mushrooms, jackfruit).

2. Blend or stir a spread (pesto, romesco, lemon-caper mayo).

3. Quick-pickle something (carrots, cucumbers, red onions—10 minutes).

4. Wash and dry greens; store in a container lined with paper towel.

5. Slice bread and freeze half if needed; it toasts back perfectly.

6. Assemble-to-order in the morning or at the office. Pack juicy bits separate.

Climate bonus: this strategy helps you use produce before it wilts and turns into food waste. Your fridge—and the planet—win.

A 30-minute speed plan (because life)

Short on time? Try this midweek reset:

1. Roast mushrooms or tofu while you blend a quick pesto or lemon-tahini.

2. Slice cucumbers and onions; splash with vinegar and salt.

3. Toast bread, lay out greens, and assemble two sandwiches now, two tomorrow.

4. Stash extra fillings in clear containers so you actually see—and use—them.

Final bites

Great sandwiches aren’t complicated. They’re layered. They’re thoughtful. They’re built with the kind of ingredients that make you feel as good at 4 p.m. as you did at the first bite.

Pick one recipe this week. Prep the components. Pack your lunch like a pro.

And when you take that first crunchy, juicy, herby bite, remember: flavour is fun, but it’s also a vote—for your health, for your community, and for a cooler planet.

Now, which sandwich is calling your name?