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Healthy High-Protein Bento Box Lunch

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A quick and easy high-protein bento box lunch perfect for busy days, featuring lean chicken, fresh veggies, and wholesome grains for a balanced, nutritious meal.

Ingredients

Scale
  • 6 oz boneless, skinless chicken breast per serving
  • 1–2 hard-boiled eggs per box
  • ½ cup shelled edamame
  • ½ cup cooked quinoa
  • ½ cup cooked brown rice
  • Sliced cucumber
  • Halved cherry tomatoes
  • Carrot sticks or shredded carrots
  • Baby spinach or mixed greens
  • 1 tbsp almonds or pumpkin seeds
  • 1 tbsp soy sauce or tamari
  • 1 tsp sesame oil
  • 1 tbsp lemon juice
  • ½ tsp garlic powder or fresh minced garlic
  • Salt and pepper to taste
  • Optional: avocado slices
  • Optional: pickled ginger or kimchi
  • Optional: hummus or a light yogurt dip

Instructions

  1. Rinse ½ cup (90 g) quinoa under cold water. In a medium saucepan, combine rinsed quinoa with 1 cup (240 ml) water, bring to a boil, then reduce heat and simmer covered for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork before packing. (If using brown rice, cook according to package instructions, about 40-45 minutes.)
  2. Marinate chicken breast with 1 tbsp soy sauce, 1 tsp sesame oil, ½ tsp garlic powder, salt, and pepper. Let sit for 10 minutes if possible.
  3. Heat a non-stick skillet over medium-high heat with a drizzle of oil. Cook chicken breasts for 5-6 minutes per side or until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice into bite-sized pieces.
  4. Boil eggs by placing them in a pot, covering with water, bringing to a boil, then turning off heat and covering the pot. Let eggs sit for 10-12 minutes. Cool under cold water and peel.
  5. Slice cucumber, halve cherry tomatoes, shred carrots, and rinse baby spinach. Toast almonds or pumpkin seeds lightly in a dry pan for 2 minutes for extra crunch.
  6. Assemble the bento box by arranging quinoa or rice, chicken slices, hard-boiled eggs, edamame, and fresh veggies in compartments. Add avocado slices and nuts last to prevent sogginess. Include a small container of dressing or dip on the side.

Notes

Use organic chicken when possible. Rinse quinoa thoroughly before cooking to avoid bitterness. Marinate chicken for better flavor but can cook immediately if short on time. Keep dressings separate to avoid soggy veggies. Use older eggs for easier peeling. Toast nuts or seeds for added crunch. Store leftovers in airtight containers for up to 3 days. Add avocado fresh or store with lemon juice to prevent browning.

Nutrition

Keywords: high-protein lunch, bento box, meal prep, healthy lunch, easy lunch, chicken bento, quinoa lunch, balanced meal

Find it online: https://coracooks.com/healthy-high-protein-bento-box-lunch-easy-meal-prep-ideas-for-busy-days/