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Bento Box


Are you bored of eating the same sandwiches or salads for lunch? Change up your lunch game with this No-cook Lunch Bento Box!

I've enjoyed many varieties of bento boxes at Japanese restaurants. I always admire the tray with compartments that contain food like rice, meat or fish and even cooked or pickled vegetables. Bento boxes are a delicious way to enjoy portions of different food groups making it a well-balanced meal. This traditional way of eating has increased in popularity especially in recent years. Many individuals love them because they are easy to customize, require minimal prep time and are perfect for a school or work lunch. Today's bento box varieties feature different cuisines from around the world and more. Check out my no-cook summer bento box that includes chickpea or chicken salad roll ups, sliced fruit and a simple tomato and cucumber salad that both adults and kids will love. All you need is 10 minutes of your time and a sectioned meal prep container to get you started!

No-cook Lunch Bento Box: Chickpea or Chicken Salad Roll Ups, Tomato and Cucumber Salad and Sliced Fruit Recipe


Servings: 1 

Prep Time: 10 minutes

Cook Time: None

Total Time: 10 minutes

Author: Huma Naz

Chickpea or Chicken Salad Roll Up

  • 1 medium whole wheat tortilla ( you can choose gluten-free, cauliflower and other tortilla/wrap varieties)

  • 1/2 cup chickpeas or pre-cooked shredded chicken 

  • 1/3 cup onion, diced

  • 1/3 cup carrots, shredded 

  • 1/3 cup spinach, chopped

  • 1 tbsp. plain yogurt

  • 1 tbsp. (lite mayo, avocado mayo, or vegan mayo)

  • 1/2 tsp. dijon mustard 

  • 1 tbsp. lemon juice

  • 1/4 tsp. garlic powder

  • 1/4 tsp. black pepper and Himalayan salt 

  • 1/2 tsp. red chili flakes 


Cucumber and Tomato salad

  • 1/2 tomato, diced

  • 1 Persian cucumber

  • Dash of lemon juice and cracked pepper 

Sliced fruit

  • 1/3 cup sliced fruit of choice ( I used watermelon & mango)


  1. If you are using chickpeas, drain and rinse chickpeas. Pour the chickpeas into a bowl and mash them with a fork or small potato masher. 

  2. Place the mashed chickpeas or shredded chicken into a bowl with chopped spinach, shredded carrots, diced onions,  yogurt, mayo, mustard, lemon juice, Himalayan salt, pepper, chili flakes and garlic powder. Mix to combine all ingredients well. 

  3. Spread the chickpea or chicken salad onto 1 medium tortilla. Then, roll the the tortilla up and slice into 2-3 pieces.  

  4. In a glass meal prep container with 3 sections, place the rolls in the largest section. 

  5. In another section, place the sliced cucumbers and tomatoes. Squeeze over some lemon juice and cracked pepper. 

  6. In the last section, toss in your sliced fruit. 


Recipe Notes:

  • This bento box can be stored in the fridge for up to 4 days and can be enjoyed cold out the refrigerator.

  • For a gluten-free diet, make sure to use a certified gluten free wrap. 

I'd love to see your recreations- Don't forget to tag
 @adoseofnutrition on instagram!
I will gladly drop a comment & share your recreation photo in my stories!
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