7 protein-packed vegan lunches that travel well

From vegoutmag.com

By Avery White

We’ve all been there. You’re halfway through the workday, hiking trail, or long drive, stomach growling, and you realize your “healthy” lunch didn’t quite make the cut.

Maybe it wilted, got soggy, or just didn’t fill you up.

If you’ve ever struggled to find plant-based meals that actually keep you energized and survive a few hours outside the fridge, I’ve been right there with you.

I used to pack beautiful vegan lunches that looked great on the counter but by noon, they were a sad mix of mushy veggies and regret.

Through trial, error, and a lot of tinkering, I’ve discovered that the secret to vegan lunches that travel well comes down to two things: protein and structure.

You need meals that fuel you and hold up when life gets busy.

Here are my seven go-to vegan lunches that check both boxes. Each one is rich in protein, satisfying, and built to survive the journey.

1) Chickpea salad wraps

Let’s start with a classic. Chickpeas are one of the best plant-based proteins out there, packed with fibre, iron, and staying power.

I like to mash them with a fork and mix in diced celery, red onion, a spoonful of vegan mayo or mashed avocado, and a splash of lemon juice.

Add a sprinkle of salt, pepper, and maybe some chopped dill or parsley if you’re feeling fancy.

Scoop that into a whole grain wrap with a handful of spinach and you’ve got a protein-packed meal that can handle a few hours in your bag.

Here’s a trick I learned after one too many soggy wraps: layer your greens on both sides of the filling. It creates a barrier so your wrap doesn’t fall apart before lunch.

If you want to switch things up, try using mashed white beans or lentils instead of chickpeas. The texture changes slightly, but the flavour is still fresh and filling.

2) Tofu and veggie grain bowls

When I worked in finance, I used to rely on pre-packaged lunches that cost more than my morning coffee habit. These days, I batch-cook a few grain bowls each week, and they’ve completely changed how I eat on the go.

Tofu is a powerhouse for portable meals. I like to press it, cube it, and roast it until golden with a bit of soy sauce, maple syrup, and garlic.

I pair it with quinoa or brown rice, both great sources of plant-based protein, and roasted vegetables like broccoli, sweet potato, or zucchini.

Drizzle on a sauce that doesn’t separate easily, such as a tahini-lemon dressing or peanut-lime sauce. These hold up better than vinaigrettes, which can make things watery.

The best part is that grain bowls taste even better after sitting a few hours as the flavours blend together. Sometimes I make extra tofu just to snack on later because it’s that good.

3) Lentil shepherd’s pie jars

This one is my secret weapon for long days when I know I won’t be home until late. It’s comfort food that’s practical.

Cooked lentils, either brown or green, mixed with carrots, peas, and onions in a savoury tomato-based sauce make the base. Then, top it with mashed potatoes or mashed cauliflower and pack it into a jar or reusable container.

It’s hearty, full of protein and fibre, and perfectly satisfying. You can eat it cold or warm it up if you have access to a microwave.

Once, while volunteering at a farmers’ market, I pulled one of these out for lunch and a few vendors actually asked for the recipe. That’s when I knew I’d found a winner.

4) Tempeh lettuce cups

Tempeh doesn’t always get the love it deserves. I get it, it can taste a little earthy if you don’t prepare it right.

But once you steam or marinate it properly, it transforms into something flavourful and satisfying.

I like to crumble or slice tempeh and sauté it with a bit of tamari, maple syrup, and chili paste for that sweet-spicy balance.

Then, I pack it separately from large lettuce leaves such as romaine or butter lettuce and assemble at lunchtime.

These are light but surprisingly filling. Tempeh has around 18 grams of protein per serving, and since it’s fermented, it’s also great for your gut health.

Sometimes I’ll toss in shredded carrots, sliced cucumber, or edamame for texture. If you want something a bit more substantial, you can wrap the mix in rice paper or tortillas instead of lettuce leaves.

5) Quinoa-stuffed bell peppers

Stuffed peppers are one of those meals that look fancy but are incredibly easy to make. They’re also ideal for traveling.

I like to roast halved bell peppers until tender and fill them with a mix of quinoa, black beans, corn, diced tomatoes, and spices like cumin and smoked paprika.

If I’m in a hurry, I skip the roasting and just eat them raw for a crisp and refreshing meal.

The combination of quinoa and beans makes this a complete protein, which means you get all nine essential amino acids.

For traveling, I pack the filling and peppers separately, then combine them when it’s time to eat.

It prevents the peppers from getting soggy and keeps the flavours bright.

This is also a perfect way to use up leftover quinoa or roasted veggies from dinner.

6) Edamame soba noodle salad

Have you ever tried soba noodles? They’re made from buckwheat, which is gluten-free and high in protein and fibre. Combine that with edamame and you’ve got a satisfying meal that’s light yet filling.

I cook the soba noodles, rinse them under cold water, and toss them with shelled edamame, shredded cabbage, carrots, scallions, and sesame seeds.

For the dressing, I mix rice vinegar, soy sauce, a little maple syrup, and toasted sesame oil.

This salad keeps beautifully in the fridge or a cooler bag and doesn’t clump up the way some pastas do. Plus, the tangy dressing actually improves over time.

One of my favourite things about this dish is that it feels restaurant-quality but takes maybe 20 minutes to make.

I often bring it on road trips because it’s easy to eat on the go and doesn’t need reheating.

7) Hummus and veggie-packed mason jar salads

Let’s finish with a no-cook option. Mason jar salads are an old favourite for a reason. They’re easy to prep, store, and carry without turning into a mess.

Here’s how I layer mine: Bottom: a generous scoop of hummus for bonus protein and flavour. Middle: firm veggies like cucumbers, cherry tomatoes, and shredded carrots. Top: leafy greens or cooked grains like farro or quinoa.

The trick is to keep wet ingredients at the bottom and delicate greens at the top. When you’re ready to eat, just shake the jar or pour it into a bowl and mix.

Sometimes I’ll add roasted chickpeas or baked tofu cubes on top for extra protein crunch.

What I love most about these salads is how flexible they are. You can play with flavours like Mediterranean, Thai, or Southwest just by changing the sauce and add-ins.

Final thoughts

If you’ve ever thought vegan food doesn’t travel well, I promise that’s only half the story. With a little strategy, plant-based meals can be just as sturdy and satisfying as anything else.

The key is balancing protein, texture, and freshness. You want something that holds up in a lunchbox but still feels nourishing when you finally sit down to eat.

I’ve noticed that when I take the time to pack one of these lunches, I’m less likely to grab convenience snacks or make quick food choices that leave me sluggish later.

It’s one small act of preparation that sets the tone for my entire day.

Next time you’re packing lunch, think about what will fuel you and still taste good hours from now. That one question changed how I eat, and maybe it will for you too.

https://vegoutmag.com/recipes/n-t-7-protein-packed-vegan-lunches-that-travel-well/

5 healthy vegan wraps for easy weekday lunches

From vegoutmag.com/recipes 

By Jordan Cooper

Five plant-powered wraps that make weekday lunches feel like a moment of calm instead of a compromise

There’s a quiet magic in a good wrap. Maybe it’s the simplicity—how a few leftovers and a sauce can become something you actually look forward to. Or maybe it’s the texture: crisp, creamy, chewy, all at once.

Either way, I’ve come to think of wraps as weekday sanity savers. They’re what happens when flavour meets function—handheld, quick to assemble, endlessly adaptable, and, if you do them right, good for your body and the planet.

The five wraps below are my go-tos. Each one balances nutrients, texture, and that elusive I’d-eat-this-again factor.

Whether you’re meal-prepping for the week or raiding your fridge between Zoom calls, these wraps will keep your lunch line-up fresh.

1. The Mediterranean chickpea crunch wrap

This one started as a Sunday farmers’ market ritual—whatever chickpeas and herbs I had on hand, rolled up in something green. Over time, it became the wrap I reach for when I want a fresh, zesty reset.

Ingredients (serves 2)

• 2 whole-grain or spinach tortillas 
• 1 (15-oz) can chickpeas, drained and rinsed 
• 1 Tbsp tahini 
• 1 Tbsp olive oil 
• ½ lemon, juiced 
• ¼ tsp garlic powder 
• Salt and pepper to taste 
• ½ cucumber, diced 
• ¼ cup cherry tomatoes, halved 
• 2 Tbsp chopped kalamata olives 
• 1 Tbsp chopped parsley or dill 
• Optional: handful of baby spinach or arugula

1. In a medium bowl, mash chickpeas with tahini, olive oil, lemon juice, garlic powder, salt, and pepper until mostly smooth but still chunky. 
2. Lay out tortillas and spread the chickpea mixture evenly. 
3. Top with cucumber, tomatoes, olives, herbs, and greens. 
4. Roll tightly, tucking in sides as you go. 
5. Toast briefly in a dry skillet (1–2 minutes per side) for extra crunch.

Why it works
High in fibre and protein, this wrap satisfies hunger without the mid-afternoon crash. The lemon and herbs cut through the tahini’s richness, creating a flavour balance that’s as energizing as it is filling.

2. Smoky lentil and caramelized onion wrap

If there’s one wrap that feels like a cosy Sunday dinner disguised as lunch, it’s this. The slow-sweet onions and smoked paprika turn lentils into something crave-worthy. Batch-cook the filling on Sunday—you’ll thank yourself later.

Ingredients (serves 3–4)

• 3–4 whole-wheat or tomato-basil tortillas 
• 1 cup dry brown or green lentils, cooked (about 2½ cups cooked) 
• 2 medium yellow onions, thinly sliced 
• 1 Tbsp olive oil 
• ½ tsp smoked paprika 
• ½ tsp cumin 
• 1 Tbsp balsamic vinegar 
• ½ tsp salt 
• ¼ cup hummus or vegan mayo 
• Optional: baby spinach, roasted red peppers, or avocado slices

Directions

1. Heat olive oil in a skillet over medium-low. Add onions and cook slowly (15–20 minutes) until golden and sweet, stirring occasionally. 
2. Add balsamic vinegar, paprika, and cumin. Stir until fragrant. 
3. Add cooked lentils and salt. Warm through for 3–5 minutes. 
4. Spread hummus or vegan mayo on each tortilla. Spoon lentil mixture on top and layer optional veggies. 
5. Roll tightly, cut in half, and enjoy warm or chilled.

Why it works
The lentils pack plant protein and iron, while caramelized onions bring natural sweetness and depth. It’s hearty enough for dinner but clean enough for lunch—especially with greens tucked inside.

3. Thai peanut crunch wrap

This wrap is for when you want something that feels like takeout but takes ten minutes. It’s crisp, colourful, and slightly addictive—thanks to the salty-sweet-spicy peanut sauce that coats every bite.

Ingredients (serves 2)

• 2 large flour or rice paper wraps 
• 1 cup shredded cabbage (red or green) 
• ½ cup shredded carrots 
• ½ red bell pepper, thinly sliced 
• ½ block firm tofu, pressed and sliced into thin strips 
• 1 Tbsp soy sauce or tamari 
• 1 tsp sesame oil 
• 1 Tbsp chopped cilantro 
• Optional: crushed peanuts or sesame seeds for topping

Peanut sauce

• 2 Tbsp peanut butter 
• 1 Tbsp soy sauce or tamari 
• 1 Tbsp rice vinegar or lime juice 
• 1 tsp maple syrup 
• 1 tsp sriracha (optional) 
• 1–2 Tbsp warm water to thin

Directions

1. In a small bowl, whisk peanut sauce ingredients until smooth. Adjust spice and consistency to taste. 
2. Heat a skillet over medium and cook tofu in sesame oil and soy sauce until golden on each side (3–4 minutes). 
3. In a large bowl, toss cabbage, carrots, bell pepper, and cilantro with a spoonful of the peanut sauce. 
4. Lay out wraps, add tofu, and top with dressed veggies. Drizzle with more sauce. 
5. Roll up and sprinkle with crushed peanuts.

Why it works
Crisp vegetables and protein-rich tofu deliver steady energy without heaviness. Plus, the peanut-lime combo triggers that dopamine hit our brains love—a perfect lunchtime pick-me-up.

4. Hummus and roasted veggie rainbow wrap

This one’s my go-to when I have random veggies hanging out in the fridge. It’s vibrant, nutrient-dense, and ideal for using up leftovers. Bonus: roasting veggies intensifies flavour while making them meal-prep friendly.

Ingredients (serves 2–3)

• 3 tortillas (whole-grain or spinach) 
• 1 zucchini, sliced into half-moons 
• 1 red bell pepper, sliced 
• 1 carrot, peeled and sliced 
• 1 small red onion, sliced 
• 1 Tbsp olive oil 
• Salt and pepper to taste 
• ½ tsp dried oregano or thyme 
• ½ cup hummus (store-bought or homemade) 
• 1 cup mixed greens or baby spinach 
• Optional: drizzle of balsamic glaze or vegan feta

Directions

1. Preheat the oven to 400°F (200°C). Toss veggies with olive oil, salt, pepper, and herbs. Roast on a baking sheet for 20–25 minutes, stirring halfway. 
2. Warm tortillas slightly for pliability. 
3. Spread a thick layer of hummus on each wrap. 
4. Layer roasted veggies and greens. Add vegan feta or balsamic drizzle if desired. 
5. Roll tightly and slice in half. 

Why it works
It’s a colour-and-flavour bomb. The roasted veggies bring umami and natural sweetness, while hummus adds creamy contrast. It’s sustainable too—perfect for reducing food waste and celebrating seasonal produce.

5. Avocado black bean fiesta wrap

No cooking, no problem. This is the wrap I grab when I’m starving now—creamy, tangy, and packed with protein. It’s like a guacamole-meets-salad hybrid that actually fills you up.

Ingredients (serves 2)

• 2 tortillas (whole-grain or flour) 
• 1 ripe avocado 
• 1 cup canned black beans, drained and rinsed 
• ½ cup corn (fresh, canned, or thawed frozen) 
• 1 small tomato, diced 
• ¼ small red onion, finely chopped 
• Juice of ½ lime 
• ¼ tsp cumin 
• Salt and pepper to taste 
• Optional: chopped cilantro, hot sauce, or vegan cheese

Directions

1. In a bowl, mash avocado with lime juice, cumin, salt, and pepper. 
2. Stir in black beans, corn, tomato, and onion until evenly mixed. 
3. Spread mixture across tortillas, sprinkle with cilantro or cheese if using, and roll up. 
4. Serve as is, or press briefly in a panini press for a warm, melty version.

Why it works
Healthy fats, fibre, and plant protein come together for lasting energy. The lime adds brightness, while cumin gives subtle depth—a flavour combo that never gets old.

The bigger bite

Here’s the quiet truth: eating well doesn’t have to mean reinventing your routine. It’s about creating systems that make the better choice the easy one.

Prepping a few wrap fillings at the start of the week means you’re minutes away from a balanced meal whenever hunger hits.

And beyond personal convenience, these wraps tell a bigger story.

Whole, plant-based meals use fewer resources and create less waste. Choosing them isn’t just about self-care—it’s a small act of community care, too.

So next time lunch sneaks up on you, grab a wrap and roll with it. Your future self—and the planet—will thank you.

https://vegoutmag.com/recipes/c-5-healthy-vegan-wraps-for-easy-weekday-lunches/

If you own an air fryer, these 7 vegan meals will change your weeknights forever

From vegoutmag.com

By Maya Flores

Discover how one countertop gadget can turn ordinary veggies and grains into golden, restaurant-worthy meals in minutes

When the air fryer first went viral, I’ll admit I rolled my eyes. Did we really need another gadget crowding our countertops?

But then I tried it—and like so many plant-based home cooks, I got hooked.

The air fryer isn’t just a time-saver. It’s a flavour booster, a crisp-maker, and, if you ask me, one of the best friends a weeknight cook could have. Especially when you’re plant-based, it helps vegetables, beans, and tofu transform into golden, craveable meals in minutes.

Here are seven vegan meals that prove your air fryer can do so much more than make fries—and they just might reshape your weeknight routine.

1. Crispy tofu bowls

The first time I tossed cubes of marinated tofu into the air fryer, I couldn’t believe the transformation.

What came out was crisp on the outside, tender on the inside—the kind of texture that usually takes half an hour in the oven.

Once you’ve got your tofu, the rest is easy: build a bowl with rice or quinoa, sautéed greens, pickled veggies, and a drizzle of peanut sauce. It’s hearty, balanced, and endlessly customizable.

And the kicker? Leftovers stay crisp enough to toss into a salad the next day, making this a two-for-one weeknight wonder.

2. Air-fried veggie tacos

I grew up in a taquería, so tacos are in my blood. But making a filling that’s both quick and flavourful on a weeknight can be a tall order. Enter the air fryer.

Think strips of bell pepper, zucchini, mushrooms, and even cauliflower, all tossed with cumin and smoked paprika, then crisped in 12 minutes flat.

Pile them into warm tortillas, top with guacamole or cashew crema, and you’ve got dinner that tastes like it took hours.

The first time I made these for my nieces, they each ate three and asked for more. That’s how you know a weeknight meal is a keeper.

3. Falafel without the fuss

Falafel used to be my “weekend only” project—soaking chickpeas, frying in batches, splattering oil everywhere. But the air fryer changes that equation.

You can pulse soaked chickpeas with onion, garlic, herbs, and spices, form them into balls, and air fry until golden. No greasy mess, no babysitting the pan.

Serve with pita, tahini sauce, and a quick cucumber-tomato salad, and you’ve got a Middle Eastern-inspired dinner in under 30 minutes.

Personally, I keep extra falafel in the freezer. On nights when I’m too tired to think, I can drop a few into the basket and have dinner sorted before I’ve even set the table.

4. Stuffed peppers

One of my favourite weeknight tricks is taking a humble vegetable and making it the star. Bell peppers, halved and stuffed with a mix of quinoa, beans, and salsa, become something special in the air fryer.

The peppers soften without going mushy, the filling gets hot and fragrant, and if you sprinkle on vegan cheese before cooking, you’ll get that irresistible melt and sizzle on top.

I once made these on a Wednesday night when friends dropped by unexpectedly. They thought I’d been cooking all day—but really, the air fryer had done the heavy lifting in just 15 minutes.

5. Air fryer “fried” rice cakes

Here’s a question: do you ever crave takeout-style crispy rice cakes, but without the oil-slicked aftermath? The air fryer nails it.

Press leftover rice into patties, brush lightly with sesame oil, and cook until the edges turn golden and crisp.

Top with stir-fried veggies and a drizzle of soy-sesame glaze, and you’ve got something that tastes indulgent but is light enough for a weeknight.

The first time I made this, I realized it was also a brilliant way to rescue leftover rice from going to waste—sustainability bonus points included.

6. Buffalo cauliflower wraps

If there’s one air fryer dish that’s gone viral for good reason, it’s cauliflower wings. Toss florets in a light batter, crisp them up, then coat in buffalo sauce. They’re addictive, tangy, and a little bit messy in the best way.

To make it a weeknight meal, I wrap the cauliflower in tortillas with lettuce, avocado, and a drizzle of vegan ranch. It’s spicy comfort food that’s still fresh enough for a Tuesday night.

I’ll never forget the time I brought a platter of these to a neighbourhood potluck. Not only did they disappear first, but someone asked where I’d bought them. That’s the air fryer magic—it makes homemade taste store-bought.

7. Dessert apple hand pies

Yes, the air fryer can even do dessert. In fact, one of my guilty pleasures is air fryer apple hand pies—little pockets of pastry filled with cinnamon-spiced apples, baked golden in minutes.

Use store-bought vegan pastry dough if you’re in a hurry, or make your own when you have time. Either way, they’re the perfect way to finish a meal without spending hours in the kitchen.

I once made a batch of these on a weeknight “just to test,” and by the time my partner came home, there were only two left. That’s how dangerously good they are.

Air fryer tricks for perfect plant-based meals

Before you dive into these recipes, a few small adjustments can make your air fryer meals even better.

• Don’t overcrowd the basket. Food needs space for the hot air to circulate—otherwise it steams instead of crisps. Cook in batches if you have to.

• Use a light oil spray. Even a quick mist helps seasonings stick and creates that golden crust without drowning your veggies in oil.

• Shake or flip halfway. The air fryer does a great job, but giving things a toss mid-cook ensures even crisping on all sides.

• Preheat when you can. A short 2–3 minute preheat helps lock in texture, especially for tofu and potatoes.

• Line with parchment (sparingly). It keeps sticky foods from clinging, but don’t cover the basket completely—airflow is what makes it work.

These little tweaks are the difference between “good enough” and “why didn’t I start using this sooner?”

Final words

The air fryer isn’t just a gadget—it’s a gateway to faster, crisper, more flavourful plant-based meals. From tacos and falafel to wraps and hand pies, it can turn weeknight cooking from a slog into something you look forward to.

So if your air fryer has been gathering dust, pull it out. Let it earn its countertop real estate. With a little imagination, it just might transform your evenings—and prove that plant-based cooking can be as easy as it is delicious.

https://vegoutmag.com/food-and-drink/r-if-you-own-an-air-fryer-these-7-vegan-meals-will-change-your-weeknights-forever/

3 High-Protein Vegan Lunch Wraps To Make This Week

From plantbasednews.org 

These wraps are loaded with veggies, fibre, and plant protein

Shakayla Felice, known for her plant-based recipe tutorials on YouTube, recently shared a video focused on high-protein vegan lunch wraps. In the video, she walks viewers through three creative wrap recipes that pack in both flavour and nutrition. Each one features vegetables, legumes, or tofu, making them great options for anyone looking to boost their intake of high-protein and fibre-rich meals while keeping lunch quick and filling.

These wraps are rich in fibre, plant-based protein, and healthy fats. They’re easy to prepare and perfect for meal prep. Whether you’re eating on the go or planning ahead for the week, these high-protein vegan lunch wraps deliver on taste and nutrition.

                                   These wrap recipes are perfect for packed lunches - Media Credit: YouTube/ Shakayla Felice

Veggie wrap with herby tahini dressing

This wrap is full of colourful vegetables and an edamame avocado mash. “A bulk of the protein and a decent amount of fibre is coming from the edamame and avocado mash,” Felice says. She blends edamame, avocado, garlic, lemon juice, and non-dairy milk to make the base.

For the creamy herby tahini dressing, she mixes tahini with vegan sour cream, lemon juice, nutritional yeast, and fresh herbs like cilantro, parsley, and dill. She adds water to thin it out.

“This wrap was so delicious, so flavourful, packed with so many vitamins,” she explains. Felice also uses crunchy veggies like cabbage, cucumber, tomato, and shredded carrots. Crispy jalapeños and microgreens top it all off.

Tofu bánh mì-inspired wrap

YouTube/ Shakayla FeliceThis wrap uses fava bean tofu, but you can use any tofu you like

This wrap brings bold flavours with tofu and pickled vegetables. Felice uses a fava bean-based tofu this time but says: “I’ve also made this with a soy-based tofu … go with super firm tofu.”

She marinates the tofu in Japanese BBQ sauce and air-fries it. While it cooks, she pickles fennel, cucumber, jalapeño, watermelon radish, and carrots in rice vinegar, maple syrup, salt, and water. “We’re just adding another layer of flavour to this wrap,” she says.

She spreads plant-based mayo on the wrap and layers it with lettuce, pickled veggies, and the cooked tofu. “I also drizzled some sriracha hoisin sauce and had some mint and cilantro in the fridge which I added on top,” she adds.

Buffalo chickpea and Caesar salad wrap

This final wrap combines spicy chickpeas with creamy Caesar dressing. Felice mashes chickpeas and mixes them with buffalo sauce. She roasts them until crispy. For the Caesar dressing, she uses hummus, Dijon mustard, vegan Worcestershire sauce, lemon juice, capers, garlic, and nutritional yeast.

“Whenever I am trying to make something that is a bit more nutrient dense, I tend to choose hummus as the base,” she explains.

The wrap includes chopped romaine and baby kale, tomato, cucumber, red onion, avocado, and sprouts. She finishes with more buffalo sauce on top. “This salad was the best of both worlds,” she says.

All three wraps offer high fibre and protein, perfect for a balanced plant-based lunch.

You can find more videos by Shakayla Felice on her YouTube channel.

https://plantbasednews.org/lifestyle/food/high-protein-vegan-lunch-wraps-to-make-this-week/

9 Essential Picnic Foods: From Deli Salads to Desserts

From vegnews.com

From drinks to dips and desserts to deli salads, pack your picnic basket with these grab-and-go vegan items

We’re taking al fresco dining to another level by packing a picnic for the park. You could put in a lot of prep work and make all of your plant-based bites from scratch, but sometimes, you just get the spontaneous urge to enjoy a picnic with friends. For the days when nice weather beckons you outside, turn to pre-made vegan goods and get on with your picnic. We prefer the latter option. Grab your blanket and your basket and stock up on these nine tasty, vegan products.

JUMP TO THE FOODS

What do vegans take on a picnic?

With more vegan products on the market than ever before, there are numerous snack options, spanning from fresh fruit to packaged vegan goods, to take on a picnic. Seriously, from Trader Joe’s to Walmart to Whole Foods, the shelves are packed with tasty plant-based options. But if you’re having trouble narrowing it down, here are some of our top vegan picnic suggestions. 

Pack these 9 vegan foods for your next picnic

From dips to dessert, these pre-made, plant-based foods will make picnic prep a breeze.

@the_tofurky_company/Instagram

1Vegan deli slices

Back in the day, vegan meats were passable in a sandwich but avoided on their own. Today, these products are so good we eat them as a protein-heavy snack. Try Tofurky Deli Slices in Hickory Smoked and Peppered or Unreal Deli’s Roasted Turk’y, Corn’d Beef, and Steak Slices.

@glutenfreecharlotte/Instagram

2Cupcakes

Cake typically does not travel well—the frosting makes any journey a perilous one as it’s prone to melting or becoming smushed by even the slightest pressure in your picnic basket. The solution: individually packaged store-bought cupcakes and cake bites.

From Better Bites Bakery to Just Desserts, you can find several options of carefully contained vegan treats at your local grocer. Try the Better Bites Lil’ Mo Cupcakes (Hostess cupcake analogues) or Rubicon Bakers’ single-serve vegan cupcakes in chocolate and Neopolitan flavors. Vegan muffin brand Abe’s has also gotten in on the cupcake game. For larger gathering, grab a 12-count box of Abe’s chocolate or vanilla cupcakes.

La Colombe

3 Canned cold brews 

The sun is beating down and it’s high time for that afternoon slump, but you can side-step the drowsiness with a single-serving cold brew or canned latte. La Colombe makes creamy and frothy oat milk lattes in a sweet Vanilla flavour and extra-strength Double variety. Check out more of our favorite caffeine kicks here, then down one right before round two of your pick-up picnic frisbee game.

Rabbit Hole Foods

4Vegan deli salads

Yep, the grocery store has deli salad covered, too, and you don’t have to go to the hot bar for it. Check out your local market’s refrigerated premade meal section for an array of plant-based deli salads. Most Whole Foods locations now stock Rabbit Hole Foods’ classic deli salads. Choose from Un-Egg, Un-Tuna, Un-Crab, and Spinachoke Dip. 

@urbanremedy/Instagram

5Premade wraps

Grocery stores equipped with prepared food sections are stepping up their vegan game, and now you can find several grab-and-go options in the refrigerated meal section. Scan the shelves of your local Whole Foods for Urban Remedy’s Upbeet Vegan Cheeseburger Wrap (yes, it’s good cold). Trader Joe’s also offers the Veggie Wrap With Hummus, which is a healthy, nourishing option guaranteed to keep you going. Pair your handheld meal with a bag of cotton candy grapes and you’re set for the afternoon. 

Treeline

6Dips

Is it a picnic without at least one dip? Doubtful. Grab a bag of chips or crudité and pair them with Kite Hill’s Queso or Spinach Artichoke dip. If you’re going for a slightly more upscale outdoor experience, create an al fresco cheeseboard. Miyoko’s Roadhouse Cheddar and Treeline’s Soft French-Style Nut Cheeses both come in convenient tubs you can pack in your basket or cooler. Fend off double-dip villains by giving each picnic partner their own knife.

Snacklins

7Chips

You need a crunchy vessel for those dips, and carrot sticks and celery don’t always satisfy like a chip. Gluten-sensitive or intolerant picnickers should grab a box of Simple Mills’ Organic Seed or Almond Flour crackers (avoid the cheddar varieties) to dip to their heart’s delight. Run out of dip? Snacklins’ Plant Crisps, and Vegan Rob’s puffs all itch that crunchy-salty craving and are best served straight from the bag and into your mouth.

Partake Foods

8Cookies

Cookies make for the perfect picnic dessert. We love Parktake Foods, Maxine’s Heavenly, Lenny & Larry’s, and Rule Breaker Snacks (the latter is more of a brownie than a cookie, but these chickpea-based treats are too delightful to exclude).

Healthade

9Kombucha

Alcohol may not be allowed at the park, but there’s nothing prohibiting kombucha. Humm, Rowdy Mermaid, Boochcraft, Brew Dr., and Health-Ade all make seasonal, fruit-forward flavors. Cheers to the perfect picnic with no prep required.

https://vegnews.com/products/essential-vegan-products-picnic