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Healthy High Protein Bento Box Lunch with Creamy Hummus

Healthy High Protein Bento Box Lunch - featured image
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A quick and easy high-protein lunch featuring creamy homemade hummus, fresh veggies, lean protein, and crunchy nuts, perfect for meal prep and on-the-go meals.

Ingredients

Scale
  • 1 cup cooked chickpeas (or one 15 oz can, drained and rinsed)
  • 3 tablespoons tahini
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1/2 teaspoon ground cumin
  • Salt to taste
  • Water (to thin hummus to desired consistency)
  • 4 oz grilled chicken breast, sliced (or cooked chickpeas for vegetarian option)
  • 1 hard-boiled egg, quartered (optional)
  • 1/4 cup roasted almonds or walnuts
  • 1/2 cucumber, sliced into rounds
  • 1 cup cherry tomatoes, halved
  • 1/2 bell pepper, thinly sliced
  • 1/2 cup shredded carrots
  • A handful of baby spinach leaves
  • Fresh parsley or cilantro, chopped (for garnish)
  • Whole grain crackers or pita wedges (optional)

Instructions

  1. Make the Creamy Hummus: In a food processor, combine chickpeas, tahini, olive oil, minced garlic, lemon juice, cumin, and salt. Pulse until smooth, scraping sides as needed. Add water a tablespoon at a time until creamy and spreadable. Takes about 5-7 minutes.
  2. Prepare the Protein: Season chicken breast with salt and pepper and grill or pan-sear about 6-7 minutes per side until cooked through. Let rest 5 minutes, then slice thinly. Alternatively, rinse canned chickpeas for vegetarian option. Hard-boil eggs by boiling for 9-10 minutes, then cool and peel.
  3. Chop the Veggies: Slice cucumber into rounds, halve cherry tomatoes, thinly slice bell pepper, shred carrots if needed, and rinse baby spinach. Takes about 10 minutes.
  4. Assemble the Bento Box: Arrange hummus in one compartment, protein slices in another, fresh vegetables in separate sections. Add nuts and crackers or pita wedges in their own space. Garnish with parsley or cilantro.
  5. Final Touches: Pack the box tightly but not squished to avoid sogginess. Keep hummus and crackers separate if prepping ahead. Assembly takes about 5 minutes once prepped.

Notes

Rinse canned chickpeas to reduce sodium and canned taste. Add water slowly to hummus to avoid runniness. Let chicken rest before slicing to retain juices. Keep crunchy elements separate until eating to avoid sogginess. Use fresh lemon juice for best flavor. Optional flavor boosts include smoked paprika or za’atar on hummus.

Nutrition

Keywords: healthy lunch, high protein, bento box, hummus, meal prep, easy lunch, vegetarian option, gluten-free

Find it online: https://twirltaste.com/healthy-high-protein-bento-box-lunch-with-creamy-hummus-easy-meal-prep-ideas/