Make packed lunches a breeze with Vegetarian Bento Box. Easy, delicious and balanced nutrition that you can take on-the-go.
Bento box style lunches are super popular because of they're minimal prep, balanced nature, and easily taken on the go. But where did they come from?
The bento box originated from Japan, where it started as a way for people to take their lunch on the field with them as they hunted and fished. It's evolved throughout the years, from wooden baskets and bamboo, to alumininum. Today, Japanese bento boxes are made from many traditional materials, but are commonly made from plastic. A lot of bento-inspired dishware, like the 3 compartment glass containers I use, are popular for packed lunches.
Traditional foods in Japanese bento boxes range from onigiri, rice, proteins and side dishes. And as a dietitian, I'm a big fan of the balanced nutrition that comes in a bento box and I love ordering them in restaurants. The recipe I'm sharing today is a vegetarian bento box is in no way authentic, but inspired by Japanese traditions. It's still super delicious, and I hope you find the tips below helpful in assembling your own bento-inspired lunches at home.
Why This Recipe Is Dietitian Approved
- Balanced lunch. These vegetarian bento boxes are put together with a protein, high fibre carb and healthy fat in mind. My easy formula guarantees a delicious, balanced lunch for sustained energy.
- Enjoy cold. No cooking required to prep, and no microwave required to reheat. You can bring these bento boxes to enjoy anywhere, without needing to warm it up.
- Easy to meal prep. As this recipe is "assembly style", it's super simple and requires minimal prep. Healthy eating doesn't have to take hours in the kitchen.
Bento Box Formula
Here's my easy bento box formula and why it works:
Protein + High Fibre Carbohydrate + Fruit/Veggie + Healthy Fat
Protein is the building block in our body and helps keep us full.
Carbs are our body's preferred source of fuel and give us energy. Choosing high fibre carbs helps slow the breakdown of carbs for balanced blood sugar, keeps us full, and supports gut health.
Fruits and veggies are rich in water, vitamins and minerals that keep our body functioning at its best. They are another source of fibre too.
Healthy fats help with physical and emotional satisfaction. Fat is an important part of our hormones, cell membranes, and helps us absorb vitamins A, D, E and K.
In this bento box, we use two sources of protein as vegetarian sources are naturally lower. I used edamame cucumber salad (15g per cup) and sunflower seeds (9g per ¼ cup). Other options include:
- Buffalo tofu
- Chickpea salad
- Cottage cheese
- Greek yogurt
- Cheese cubes
- Nuts and seeds
- High protein dips
My fibre filled carbohydrate was a whole grain pita, sliced into triangles. When it comes to bread products, I opt for whole grain when possible for the most fibre. Other options include:
- Whole grain or seeded crackers
- Whole grain tortilla (or made into air fryer chips)
- Popcorn
- Sweet potato wedges
For my fruit and veggies, I went for berries, carrot sticks and bell peppers. Any produce you have on hand will work. Other options include:
- Cucumber slices
- Apple slices
- Orange slices
- Grapes
- Cauliflower florets
- Broccoli florets
- Diced melon
My healthy fats in this bento box came from the cheese, pumpkin seeds and dip. Often, healthy fats are part of other foods. Other options include:
- Guacamole
- Peanut butter dip
- Nuts and seeds
Lastly, a sweet treat is optional (but recommended in my books!). I added chocolate graham crackers, but you could use anything you like. Here are some homemade sweet treats I love:
- Birthday Cake Protein Balls
- Fudgy 3 Ingredient Brownies
- Chocolate Covered Raspberry Jam Bites
- Nut Free Granola Bars
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
Here's how I assembled this vegetarian bento box with homemade edamame salad.
In a small mixing bowl make the cucumber edamame salad by combining edamame, cucumber, bell peppers, feta cheese, pumpkin seeds, soy sauce, and rice vinegar. Adjust taste to preference.
Assemble the bento box by creating a section for the cucumber edamame salad along with the nori and sliced vegetables.
In a separate section, add cubed cheese, pita triangles and hummus.
Finally, add strawberries and your sweet treat of choice.
Substitutions and Variations
To make gluten-free: use a gluten-free carb like gluten-free pitas, crackers etc. For the soy sauce you can use tamari instead.
To make dairy-free/vegan: skip the feta cheese in the salad and swap the cheese in the box for another option such as dairy free yogurt + hemp seeds for added protein.
To make nut-free: this recipe is naturally nut-free.
Equipment
My 3 compartment container is from the President's Choice brand in Canada, but these are some similar options:
- Stackable Bento Box
- Glass 3 Compartment Divided Container (set of 3)
- Plastic 3 Compartment Divided Bento Box (set of 6)
- Glass 2 Compartment Container (set of 5)
- Plastic 3 Compartment Container (single
Storage
This box will store well in the fridge for up to 5 days. I recommend adding the nori when you are ready to bring it to work, as it will get soggy if stored in the fridge.
Top Tips for Success
I like to keep my sauces separate! These containers are a great option. I also recommending thinking about which ingredients might get soggy (ie. crackers, pita etc.) and try to keep them separate from ingredients that contain moisture such as the cucumber edamame salad.
Frequently Asked Questions
Yes, that makes it even easier. You can swap the rice vinegar and soy sauce with a storebought toasted sesame dressing. I like this one.
You can swap for a smashed chickpea salad, Greek marinated chickpeas, or a tuna/egg/chicken salad if you're not vegetarian.
If you've ever had sushi, nori is the edible seaweed sheet that holds the roll together. It's salty with a slightly fishy taste, and has a thin, crispy texture.
More Packed Lunch Recipes
Try these next if you're a bento box fan!
- DIY Pizza Lunchable (High Protein)
- Spicy Tuna Salad
- Easy Adult Lunchables for Work or School
- Copycat Costco Quinoa Salad
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make a vegetarian bento box, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Vegetarian Bento Box
Ingredients
For the edamame cucumber salad:
- 1 cup frozen edamame beans thawed
- ¼ cup cucumbers diced
- ¼ cup bell peppers diced
- 1 tablespoon feta cheese crumbled
- ¼ cup pumpkin seeds unsalted
- 1 tablespoon soy sauce
- ½ tablespoon rice vinegar
For the bento box:
- 6 small rectangles of nori
- ½ cup sliced bell peppers
- ½ cup sliced carrots
- 2 tablespoon hummus
- 2 ounces cheddar cheese or cheese of choice
- ½ whole wheat pita sliced into triangles
- ½ cup strawberries
- ½ cup chocolate graham crackers or cookies of choice
Instructions
- In a small mixing bowl make the cucumber edamame salad by combining edamame, cucumber, bell peppers, feta cheese, pumpkin seeds, soy sauce, and rice vinegar. Adjust taste to preference.
- Assemble the bento box by creating a section for the cucumber edamame salad along with the nori and sliced vegetables.
- In a separate section, add cubed cheese, pita triangles and hummus.
- Finally, add strawberries and your sweet treat of choice.
Nicole Addison says
I hope you love this one as much as I do!