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Healthy High-Protein Bento Box: Best Edamame Hummus Recipe

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This healthy high-protein bento box with edamame hummus is a quick, satisfying lunch that balances creamy, crunchy, tangy, and savory flavors. Packed with protein and fiber, it’s perfect for meal prep and keeps you full for hours.

Ingredients

Scale
  • 2 cups frozen shelled edamame, thawed
  • ¼ cup tahini, well-stirred
  • 3 tablespoons fresh lemon juice (about 1 large lemon)
  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 small garlic clove, roughly chopped
  • ½ teaspoon ground cumin
  • ¼ teaspoon salt, or to taste
  • 2–3 tablespoons ice-cold water
  • 1 cup cooked quinoa or brown rice, cooled
  • 1 large carrot, cut into matchsticks or ribbons
  • 1 cup snap peas or sugar snap peas, trimmed
  • ½ English cucumber, sliced into rounds or half-moons
  • 1 ripe avocado, sliced
  • ¼ cup pickled red onions or radishes
  • 2 hard-boiled eggs, halved (optional)
  • 1 tablespoon sesame seeds or furikake seasoning, for garnish

Instructions

  1. Cook the grain base: If using quinoa, rinse ½ cup under cold water, then add to a small saucepan with 1 cup of water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and let cool completely. For brown rice, follow package directions.
  2. Thaw the edamame: Place frozen edamame in a colander and run cool water over it for 1–2 minutes. Shake off excess water and pat dry with a clean kitchen towel.
  3. Make the edamame hummus: Add thawed edamame, tahini, lemon juice, olive oil, chopped garlic, cumin, and salt to a food processor. Pulse a few times, then process continuously for about 30 seconds. Scrape down sides. With motor running, add ice-cold water 1 tablespoon at a time through the feed tube. Process for another 60–90 seconds until silky smooth and pale green. Taste and adjust salt or lemon juice. Transfer to a bowl and drizzle with olive oil.
  4. Hard-boil the eggs (if using): Place eggs in a small saucepan and cover with cold water by 1 inch. Bring to a rolling boil, cover, turn off heat, and let sit for exactly 9 minutes. Transfer to an ice bath for 5 minutes, then peel and halve.
  5. Prep the vegetables: Cut carrot into matchsticks or ribbons. Trim snap peas. Slice cucumber. Cut avocado in half, remove pit, and slice lengthwise. Sprinkle avocado slices with lemon juice to prevent browning.
  6. Assemble the bento box: Add about ½ cup of cooled quinoa or rice to the largest compartment. Add a generous scoop (about ⅓ cup) of edamame hummus to a separate compartment or silicone cup. Arrange carrot sticks, snap peas, cucumber slices, avocado slices, and pickled onions in remaining compartments. Place hard-boiled egg halves on top of grain or in a gap. Sprinkle with sesame seeds or furikake seasoning.
  7. Final touches: If eating immediately, drizzle hummus with olive oil and a pinch of flaky salt. If packing for later, leave avocado unsliced and add just before eating. Store hummus separately if desired.

Notes

Do not skip the ice-cold water in the hummus—it emulsifies the tahini and olive oil for a light, creamy texture. Pat edamame dry to avoid watery hummus. Let quinoa cool completely before assembling to prevent soggy vegetables. The hummus tastes even better on day two.

Nutrition

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

Find it online: https://elaraeats.com/healthy-high-protein-bento-box-best-edamame-hummus-recipe/