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Healthy High Protein Bento Box Recipe with Everything Bagel Chickpeas

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A quick, easy, and protein-packed bento box featuring crispy everything bagel seasoned chickpeas, fresh veggies, and a wholesome grain base, perfect for meal prep and busy lifestyles.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 ½ teaspoons everything bagel seasoning (sesame seeds, poppy seeds, dried onion flakes, garlic flakes, sea salt)
  • ½ teaspoon smoked paprika (optional)
  • 1 cup cooked quinoa (about 185 g cooked) or brown rice or farro
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, sliced
  • 1 cup shredded carrots
  • ¼ cup finely chopped red onion
  • 1 avocado, sliced
  • 2 tablespoons Greek yogurt or dairy-free coconut yogurt
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Optional extras: fresh herbs like parsley or dill, toasted nuts or seeds

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
  2. Drain and rinse chickpeas thoroughly. Pat dry completely with a towel.
  3. In a mixing bowl, toss chickpeas with olive oil, everything bagel seasoning, and smoked paprika if using until evenly coated.
  4. Spread chickpeas evenly on the baking sheet. Roast for 25-30 minutes, shaking the pan halfway through. Watch closely in the last 5 minutes to avoid burning.
  5. While chickpeas roast, rinse ⅓ cup quinoa under cold water. Combine with ⅔ cup water in a small pot, bring to a boil, then simmer covered for 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool.
  6. Prepare fresh veggies: halve cherry tomatoes, slice cucumber, shred carrots, finely chop red onion, and slice avocado just before assembling.
  7. Make the dressing by whisking together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper.
  8. Assemble the bento box by layering quinoa first, then roasted chickpeas, fresh veggies, and avocado slices. Drizzle with dressing and garnish with fresh herbs or toasted seeds if desired.
  9. Store dressing separately if prepping ahead. Refrigerate assembled bento boxes for up to 3 days.

Notes

Pat chickpeas dry thoroughly before roasting to ensure crispiness. Shake or stir chickpeas halfway through roasting for even browning. Slice avocado just before serving to prevent browning. Store dressing separately to avoid sogginess. Roasted chickpeas can be reheated in the oven for 3-5 minutes to restore crunch.

Nutrition

Keywords: healthy, high protein, bento box, chickpeas, everything bagel seasoning, meal prep, quinoa, vegetarian, gluten-free, easy recipe

Find it online: https://milaspoon.com/healthy-high-protein-bento-box-recipe-with-everything-bagel-chickpeas-easy-meal-prep-idea/