The Bento Lunch Box

Written By Judy Doherty, MPS, PCII

Did you ever consider packing a bento box for lunch? A bento box is typically served in Japanese restaurants, containing rice, teriyaki chicken, sushi, edamame, or whatever the chef serves. The idea is to prepare various foods in a gorgeous geometrical layout. While studying “Food and Culture” by Pamela Kittler, I discovered that Japanese moms work very hard to make a magnificent bento box that their preschool and elementary school children will eat. What if we made such an effort to make a packed lunch look better?

Curiosity overtook me, and I bought a bento-style lunch box at the discount store.

It is easy to eat at the desk and provides over 400 calories with 5 grams of fiber. You could increase the fiber by adding chickpeas to the salad. We opted to include a slice of lemon for dressing, but the lunchbox also comes with a dressing container.

Successful healthy eating is all about getting a variety of food groups, flavors, and convenience in every meal.

Want to omit the crackers? There is a second version below without them.

Want more bento box ideas? Search Amazon. There are tons of books about making them for lunch and dinner! Here is a favorite for health and affordability.

Bento Lunch Box

Bento Lunch Box

Yield 1
Author Judy Doherty
Prep time
5 Min
Total time
5 Min
Here is a delicious way to take a healthy lunch anywhere on the go!
Cook modePrevent screen from turning off

Ingredients

  • 2 eggs, hardboiled
  • 5 saltine crackers
  • 1- 1/4 cups lettuce
  • 2 cherry tomatoes cut in half
  • 1 carrot sliced
  • 3 blackberries
  • 1 tsp avocado - 1 very thin slice
  • 1 tsp red onion
  • 1/2 cup red seedless grapes
  • 1/4 cup whole cashews

Instructions

  1. Prepare all ingredients and arrange in the bento lunch box as shown. Keep chilled until ready to eat.

Nutrition Facts

Calories

464

Fat

25 g

Sat. Fat

6 g

Carbs

44 g

Fiber

5 g

Net carbs

39 g

Sugar

19 g

Protein

20 g

Sodium

320 mg

Cholesterol

327 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Bento Lunch Box Without Crackers

Bento Lunch Box Without Crackers

Yield 1
Author Judy Doherty
Prep time
5 Min
Total time
5 Min
Here is a delicious way to take a healthy lunch anywhere on the go!
Cook modePrevent screen from turning off

Ingredients

  • 2 eggs, hardboiled
  • 1- 1/4 cups lettuce
  • 2 cherry tomatoes cut in half
  • 1 carrot sliced
  • 3 blackberries
  • 1 tsp avocado - 1 very thin slice
  • 1 tsp red onion
  • 1/2 cup red seedless grapes
  • 1/4 cup whole cashews

Instructions

  1. Prepare all ingredients and arrange in the bento lunch box as shown. Keep chilled until ready to eat.

Nutrition Facts

Calories

401

Fat

24 g

Sat. Fat

5 g

Carbs

33 g

Fiber

5 g

Net carbs

28 g

Sugar

18 g

Protein

19 g

Sodium

178 mg

Cholesterol

327 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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