High Protein Plant Based Bento Box
Learn how to pack a balanced and nutritious high protein plant based bento box loaded with 25 grams of protein. Prep ahead for fun and tasty lunches for the week.
This post is sponsored by LightLife Foods, but all opinions are my own.
Believe it or not, but one of the things that got me into nutrition were bento boxes. The colors and different varieties of food used in them always looked so fun, which made food in general a more exciting topic for me. Plus what you could stuff in your bento always felt limitless!
What is Bento?
A bento (弁当, bentō) is a Japanese-style meal, often lunch, served in a compact container. These meals may be visually appealing and focused on providing a means of a balanced and nutritious meal that you can take on the go.
The Benefits of a Homemade Bento Lunch
- You can visually build a balanced meal. Between the portions you build and the colors you try to include you may find it easier to build a satisfying portion of carbohydrates, protein, fruits and vegetables into each box.
- Making your own lunches at home saves you money. There is no secret here. Ordering a balanced meal out can be pricey! Making your own balanced meals to bring in can help save you some extra money in the long run.
- Save on wasted packaging. Maybe you are looking to help reduce your overall waste from eating out. Bringing your own food instead of ordering your food out can help cut down on wasted paper and plastics.
Plant Based Bento
Traditional Japanese Bento typically uses items like eggs, sausage, chicken, and fish in their preparation. If you still want to experience some of the traditional look and feel of a bento, but make it more plant-focused we just need to make a few swaps and there are a lot of alternatives to help with that!
For example, octopus shapes in Japanese bento are often made using small sausages. We can get that same nostalgia by using a plant-based hot dog instead. I like to use LightLife Plant-Based Hot Dogs as they are pretty accessible in most stores in the produce aisle. They cook up great, help add to the protein in our meal without the excess saturated fat typically found in regular sausages. A great lighter alternative.
Plan a Protein Packed Plant-Based Menu
Packing bento does not need to be a complicated process especially if you plan ahead of time. Meal prep extra proteins, grains, vegetables and fruits in separate containers to use to build a quick meal when ready to pack.
Now, when it comes to adding protein to your lunch box, consider including the following elements that can help you stay more satisfied with your meal.
- Plant-Based Meat Alternatives: I like to re-create some of the fun meals/designs often seen with Japanese bentos. A lot of times it is easier to make these designs using some of my favorite Plant-Based Meat Alternatives. For example, if I’m inspired by a specific food item like the popular Japanese octopus sausages, I’ll just swap it out for some LightLife Smart Dogs instead to create a similar design. Bonus, adding this in will also help to make this meal more protein packed. Move this to 1st bullet point
- Tempeh: Is packed with protein! For one serving you can get up to 18 grams of protein. I like to flavor it and then mix it into my favorite grains to make it more filling and satisfying.
- Pulses: This includes items like lentils, beans, chickpeas and peas. You can use a bean based main and serve some edamame pods as a side or snack to compliment your meal for a boost in protein.
- Nut/Seed Based Sauces: Drizzle your food with a homemade peanut sauce or tahini sauce or sprinkle on some sesame seeds at the end. Both nuts and seeds offer a few points of protein and healthy fat to help make your meal more satisfying.
- Grains/Starches: While not considered a complete protein on its own, both white and brown rice offer small amounts of protein that still add up. For more protein consider including options like farro or quinoa.
How to Make a Plant Based Bento Box
These are the four major elements being prepared for this specific bento.
Protein Packed Tempeh Rice
Cook your rice in a rice cooker or pot according to package instructions. Make sure to add a generous pinch of salt to the cooking water when cooking.
Preheat the oven to 425F. Place a box grater over a baking tray and use it to grate your LightLife Tempeh Original into shreds using the largest holes. Top the tempeh with oil and a pinch of salt. Toss to coat then spread out into a single layer on the baking tray. Bake in the oven for 12 minutes, then top with the teriyaki sauce, smoked paprika, fennel seeds and coriander. Toss to coat using tongs and bake for another 5 minutes or until golden.
Once the rice is cooked, transfer the tempeh to the pot along with lime zest and juice and toss until evenly mixed then adjust salt to taste.
Plant-Based Octopus Sausage
Cut your LightLife Smart Dog into thirds. Using the hot dog ends, position it sideways and with a sharp knife slice 2/3 into the hot dog all the way down. Rotate 90 degrees and slice again to get 4 legs. Continue rotating and cutting if desired to get 8 legs. Repeat with the remaining hot dog ends.
Heat the oil in a small skillet and once hot add the hot dog pieces. Cook the pieces for 1-2 minutes then continue to rotate and cook 1-2 minutes until the hot dogs are evenly cooked on all sides. Remove from heat then set aside.
Teriyaki Mushrooms
Tear your oyster mushrooms into smaller pieces. Heat up a large skillet over medium high heat and add the mushrooms. Spread them out into an even layer making sure there is no overlap. Allow the mushrooms to sear for about 4 minutes or until golden on the bottom, only press down on the mushrooms with a spatula occasionally. Flip the mushrooms and repeat the same process until both sides are golden.
Add in the oil and a pinch of salt and sauté for 1-2 minutes. Pour in the teriyaki sauce and sauté until the mushrooms are evenly coated, then remove from heat.
Watermelon Fruit Salad
To a bowl add the watermelon, cucumber, mint, lime zest and juice, seasoning and agave. Toss to evenly coat and set aside to marinate.
Expert Tips
- If making the hotdog octopus using plant-based hot dogs, make sure to cut long enough legs. Cut the legs 2/3 into the hot dog. This will help make sure they slightly fan out when pan-seared.
- When cooking the plant-based hot dog, continue to rotate it every 1-2 minutes in the pan so it evenly cooks.
- Cook the mushrooms in a dry pan without oil first. Spreading them out in a pan to dry cook will help remove excess moisture and help them firm up in texture.
- Keep it simple. Some bento boxes can look overly elaborate, but it’s not necessary! You can keep it really simple and focus on things like color to tie things together versus making elaborate shapes and cutouts with your food.
- Be creative. You don’t need to buy excessive bento box tools to decorate your container. A sharp knife, scissors, and a cookie cutter is often all you need.
Frequently Asked Questions
It depends on the ingredients you choose to fill it with. If using ingredients like soy sauce or teriyaki sauce, make sure to read the labels and opt for gluten-free alternatives.
No! In fact any airtight container you like can be used to create a beautiful bento presentation. You can use things like silicone cupcake liners to divide different sections of your container.
Traditionally, bento boxes were prepared with the intention of being eaten at room temperature because they are often well seasoned and test better at this temperature. It is important to keep food safety in mind if enjoying at room temperature, so when packing the bento, add any hot foods to the bento and allow them to completely cool before sealing and storing in an insulated bag with some ice packs or in the fridge. For more food safety information, please see USDA recommendations.
Rice balls are best when prepped with fresh rice. However, feel free to use leftover tofu rice as a rice bed for other bento meal ideas. The fruit salad, tofu rice, pre-cooked hot dogs, steamed veggies can all be stored in separate airtight containers and enjoyed within 3 days.
More Protein Packed Lunch Ideas
- Buffalo Chickpea Wrap
- Chopped Veggie Sandwich
- Maple Lime Cold Noodle Salad
- Skillet Charred Corn and Edamame Salad
- Homemade Peanut Miso Instant Noodles
High Protein Plant Based Bento Box
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: Stove Top
- Cuisine: Japanese Inspired
- Diet: Vegan
Description
Learn how to pack a balanced and nutritious high protein plant based bento box loaded with 25 grams of protein. Prep ahead for fun and tasty lunches for the week.
Ingredients
Teriyaki Protein Rice
- 1 cup short grain white rice, rinsed well
- 1 block tempeh
- 1 tbsp avocado oil
- 2 tbsp teriyaki sauce
- 1 tsp smoked paprika
- 1/2 tsp fennel seeds
- 1/2 tsp coriander
- Juice and zest of 1 lime
Plant-Based Octopus Sausage
- 1–2 LightLife Plant Based Hot Dogs
- 1/2 tbsp avocado oil
Teriyaki Mushrooms
- 1 lb oyster mushrooms
- 1 tsp avocado oil
- 1/4 cup teriyaki sauce
Watermelon Fruit Salad
- 1 cup watermelon, cubed
- 1 cup cucumber, cubed
- 8 leaves fresh mint, chiffonade
- Juice and zest of half a lime
- 1 tsp tajin or chili lime seasoning
- 1 tsp agave or maple syrup
Vegetables
- 1 cup steamed broccoli florets
- Cherry tomatoes
Instructions
- Protein Packed Tempeh Rice. Cook your rice in a rice cooker or pot according to package instructions. Make sure to add a generous pinch of salt to the cooking water when cooking. Preheat the oven to 425F. Place a box grater over a baking tray and use it to grate your tempeh into shreds using the largest holes. Top the tempeh with oil and a pinch of salt. Toss to coat then spread out into a single layer on the baking tray. Bake in the oven for 12 minutes, then top with the teriyaki sauce, smoked paprika, fennel seeds and coriander. Toss to coat using tongs and bake for another 5 minutes or until golden.Once the rice is cooked, transfer the tempeh to the pot along with lime zest and juice and toss until evenly mixed then adjust salt to taste.
- Teriyaki Mushrooms. Tear your oyster mushrooms into smaller pieces. Heat up a large skillet over medium high heat and add the mushrooms. Spread them out into an even layer making sure there is no overlap. Allow the mushrooms to sear for about 4 minutes or until golden on the bottom, only press down on the mushrooms with a spatula occasionally. Flip the mushrooms and repeat the same process until both sides are golden.Add in the oil and a pinch of salt and sauté for 1-2 minutes. Pour in the teriyaki sauce and sauté until the mushrooms are evenly coated, then remove from heat.
- Plant-Based Octopus Sausage. Cut your LightLife hot dog into thirds. Using the hot dog ends, position it sideways and with a sharp knife slice 2/3 into the hot dog all way down. Rotate 90 degrees and slice again to get 4 legs. Continue rotating and cutting if desired to get 8 legs. Repeat with the remaining hot dog ends.Heat the oil in a small skillet and once hot add the hot dog pieces. Cook the pieces for 1-2 minutes then continue to rotate and cook 1-2 minutes until the hot dogs are evenly cooked on all sides. Remove from heat then set aside.
- Watermelon Fruit Salad. To a bowl add the watermelon, cucumber, mint, lime zest and juice, seasoning and agave. Toss to evenly coat and set aside to marinate.
Notes
- Cook the mushrooms in a dry pan without oil first. Spreading them out in a pan to dry cook will help remove excess moisture and help them firm up in texture.
- If making the hotdog octopus using plant-based hot dogs, make sure to cut long enough legs. Cut the legs 2/3 into the hot dog. This will help make sure they slightly fan out when pan-seared.
- When cooking the plant-based hot dog, continue to rotate it every 1-2 minutes in the pan so it evenly cooks.
- Keep it simple. Some bento boxes can look overly elaborate, but it’s not necessary! You can keep it really simple and focus on things like color to tie things together versus making elaborate shapes and cutouts with your food.
- Be creative. You don’t need to buy excessive bento box tools to decorate your container. A sharp knife, scissors, and a cookie cutter is often all you need.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!
