Blog: Upgrade Your Lunch Game - Vegan Bánh Mì Edition
In Partnership with Food for Life (Ezekiel 4:9 Bread)
If you’ve ever peeked inside a lunchbox and thought, “This could use a little more wow,” you’re not alone and this easy vegan school lunch recipe is here to fix that. Introducing the Vegan Bánh Mì, Ladybug-style. It is a flavor-packed, fiber-forward plant-based sandwich made with Ezekiel 4:9 Sprouted Whole Grain Bread for extra staying power. Sponsored by Food For Life, this post highlights one of my favorite high fiber lunch ideas that’s perfect for busy families and anyone looking to upgrade their plant-based meals.
Why Sprouted Grain Bread Makes a Difference
Ezekiel 4:9 bread is made from sprouted whole grains and legumes, which means it’s easier to digest and provides a steady release of energy without the typical blood sugar spikes. This sprouted grain bread is loaded with fiber, which supports digestion and helps keep you feeling full longer making it an ideal choice for kids’ lunches and adult meals alike.
Why I Love This Plant-Based Sandwich
Most sandwiches are just… fine. But this vegan bánh mì is next-level satisfying. Crispy pan-seared tofu offers plant-based protein, while quick-pickled carrots add a tangy crunch that wakes up your taste buds. Fresh cilantro from my garden pulls everything together with a herby zing. The sprouted grain bread not only adds heartiness but also boosts nutrient absorption, so you’re getting more from every bite. This sandwich is a perfect balance of texture, flavor, and nutrition making it one of the best easy plant-based lunch ideas you can pack for school or work.
Recipe: Vegan Bánh Mì Sandwich
1 serving – 30 minutes
Ingredients
- 2 slices Ezekiel 4:9 Sprouted Whole Grain Bread
- 7 ozs Tofu (extra firm)
- ½ Cucumber (small, thinly sliced)
- 1 Carrot (medium, julienned)
- 1/2 cup Cilantro (handful)
- 2 tsps Vegan Mayonnaise
- 1 tsp Sriracha Sauce
- 1 tsp Soy Sauce, Low Sodium (to taste)
- 1 tsp Avocado Oil
- ¼ Jalapeno Pepper (seeded, minced – optional)
Quick Pickle
- ¼ cup rice vinegar
- ¼ cup warm water
- 1 tsp sugar
- ¼ tsp salt
Directions
- Mix vinegar, water, sugar, and salt in a bowl. Add the carrots and let them soak while you prep the rest.
- Heat oil in a skillet and cook tofu slices until golden and crispy, about 3–4 minutes per side. Add a splash of soy sauce to finish at the end.
- Toast the bread for extra crispy texture.
- Layer one slice of bread, tofu, cucumber, pickled carrots, then drizzle sriracha mayo on it and cover with cilantro. Top it off with the remaining bread, slice in half or fourths, and lunch is served. Enjoy!
Pro Tips for Packing a Balanced, High Fiber Lunch
- Lunchbox Serving Suggestion:
Pack it with edamame, fresh fruit, and a coconut yogurt for a full, balanced lunchbox. - Not a mayo fan?
Substitute mashed avocado for the mayo. - No tofu?
Use tempeh, chickpea patties, or even grilled mushrooms.
This vegan bánh mì sandwich is proof that easy plant-based lunch ideas can be delicious, satisfying, and packed with nutrition. Try it out for your next school or work lunch and watch it become a new favorite!
Did you make this?
I love seeing your healthy creations! Tag me @LadybugNutrition. Learn more about how to build balanced meals with the help of a Registered Dietitian.
Want More Vegan Recipe Ideas?
- Check out my 10 Easy Vibrant Vegan Recipes for Every Meal!