Keto Bento Boxes: Planning Your Weekly Meals

Bento boxes are a staple of Japanese cuisine, traditionally consisting of rice or noodles, meat or fish, and a variety of pickled or cooked vegetables. However, the concept has evolved to accommodate a wide range of dietary restrictions, including keto. Creating a keto meal plan for bento boxes involves selecting low-carb fruits and vegetables, high-quality fats, and protein sources. Here are some ideas for a keto bento box:

- Deli turkey slices with a cream cheese and ranch seasoning spread, topped with sliced bell peppers and cucumbers, rolled up and cut into bite-sized pieces.

- Strawberries or other berries, cheddar cheese, and pecans.

- Avocado, grilled chicken, and hard-boiled eggs.

- Prosciutto-wrapped asparagus, hard-boiled eggs, dip, and grape tomatoes.

- Tuna salad, peanut butter celery sticks, nuts, berries, cheese, and cucumber slices.

- Smoked salmon, guacamole, nuts, berries, and charred broccoli.

Keto-friendly bento box ingredients

A traditional Japanese bento box is a nutritionally balanced meal, typically consisting of rice or noodles, meat or fish, and a variety of pickled or cooked vegetables. Bento boxes are usually eaten cold or at room temperature, so the food is often more heavily seasoned and deep-fried items are popular as they taste good at room temperature.

A keto-friendly bento box will swap out the rice or noodles for low-carb fruits and vegetables. Here are some ideas for keto-friendly bento box ingredients:

Proteins

• Deli turkey, chicken or ham slices
• Tuna salad
• Hard-boiled eggs
• Grilled chicken
• Prosciutto
• Smoked salmon
• Salami
• Cold cuts
• Turkey roll-ups
• Cheese – cubed, mozzarella balls, string cheese, etc.
• Nuts – hazelnuts, pistachios, etc.
• Peanut butter

Fruits & Vegetables

• Avocado
• Berries
• Olives
• Radishes
• Brussels sprouts
• Tomatoes
• Lettuce
• Broccoli
• Cucumber
• Peppers
• Onions
• Sweet potatoes
• Spinach
• Edamame
• Cherry tomatoes
• Boiled eggs
• Celery
• Carrots
• Cauliflower
• Zucchini
• Ginger
• Garlic

Other

• Hummus
• Tzatziki
• Guacamole
• Ranch seasoning
• Cream cheese
• Pesto
• Peanut sauce

How to assemble a keto bento box

A keto bento box is a great way to pack a balanced meal for lunch on the go. Here are some tips on how to assemble a keto bento box:

Choose the Right Container

Bento boxes traditionally come with compartments to separate the different components of the meal. You can find bento boxes in a variety of materials such as plastic, glass, and stainless steel. Choose a container that is lightweight, secure, and leak-proof.

Plan Your Meals

When planning the meals for your keto bento box, focus on low-carb, high-fat, and high-protein options. Include a variety of vegetables, proteins, healthy fats, and low-carb fruits. Some examples of keto-friendly foods are:

• Deli meat such as turkey, chicken, or ham
• Cheese such as cheddar, mozzarella, or cream cheese
• Nuts and seeds such as pecans, walnuts, or almonds
• Low-carb vegetables such as peppers, cucumbers, broccoli, or zucchini
• Avocado
• Berries

Prepare the Food

Some foods can be packed as-is, while others may need to be prepared ahead of time. For example, you can roll up deli meat slices with a spread and sliced vegetables, or make turkey roll-ups with deviled eggs. Hard-boiled eggs, grilled chicken, and antipasto salads are also great options. If you're including hot foods, make sure to pack them in a thermal container to keep them warm.

Assemble the Box

When assembling your keto bento box, aim for a nutritionally balanced meal. Start by packing the main dish, such as the protein source, in the largest compartment. Then, add the vegetables, fruits, and healthy fats in the remaining compartments. Get creative with colors and textures to make your bento box visually appealing. You can use silicone cups or dividers to keep the different components separate and organized.

Add Some Extras

To make your keto bento box even more enjoyable, consider adding some extras such as:

• Sauce containers for dips or dressings
• Food picks or utensils
• Ice packs to keep the food fresh

Bento box customisation

The beauty of bento boxes is that they are highly customisable. The traditional Japanese bento box consists of rice or noodles, meat or fish, and vegetables, but you can adapt this to fit a wide range of dietary requirements, such as keto.

Keto customisation

When adapting a bento box to fit a keto diet, you will want to swap out the rice or noodles for low-carb alternatives. One option is to use cauliflower rice, which is keto-approved in low to moderate serving sizes. You can also bulk up your bento with extra vegetables.

Meat and fish

If you are making a keto bento box, meat and fish are a great source of protein. Deli meats such as turkey, chicken or ham are a good option, especially when topped with a cream cheese and ranch seasoning spread. You could also include smoked salmon, grilled chicken, prosciutto-wrapped asparagus, or tuna salad.

Vegetables

When it comes to vegetables, the more colourful, the better. Try to include a rainbow of colours in your bento box, such as red peppers, yellow peppers, cucumber, broccoli, cherry tomatoes, and boiled eggs. You can also include avocado, either on its own or in a salad or guacamole.

Fruits

Fruits are also an important part of a keto bento box, providing essential vitamins and minerals. Strawberries, blueberries, raspberries, blackberries, and melon are all good options.

Extras

Finally, you can customise your bento box with a few extra treats. Nuts and seeds are a great source of healthy fats and can be included in small quantities. Try pecans, walnuts, raw almonds, or peanut butter. You could also include a small treat such as keto pancakes or sugar-free chocolate chips.

Rice alternatives for keto diets

Rice is a staple in many diets and cuisines, but it is not recommended for those following a keto diet due to its high carbohydrate content. Luckily, there are several alternatives that can be used to create keto-friendly bento box meals. Here are some ideas for rice substitutes that will keep you in ketosis:

Cauliflower Rice

Undoubtedly one of the most popular low-calorie and low-carb rice substitutes, cauliflower rice has a similar look and texture to white rice. It is also very versatile and can be used in various dishes, such as Mexican rice, cilantro lime rice, and stir-fried rice. It is typically grated or processed into rice-like granules and can be purchased pre-packaged or made at home.

Shirataki Rice (Miracle Rice)

Made from konjac root, miracle rice is free from calories, soy, and gluten. It typically contains between 1 and 3 grams of carbs per serving and is also a rich source of fibre. Miracle rice has no flavour of its own, so it can easily take on the flavours of other ingredients in your dish.

Cabbage Rice

Cabbage is another low-carb vegetable that can be used as a substitute for rice. Cut the cabbage into smaller pieces and process it in a food processor to create rice-like pieces. Cabbage rice can be used to make dishes such as yellow rice, Mexican rice, and fried rice. It contains approximately 2 net carbs per cup, compared to 45 grams of carbs in regular rice.

Broccoli Rice

Broccoli is a keto-friendly vegetable with only 4 grams of net carbs per cup, making it an excellent substitute for rice. Process broccoli florets and stems in a food processor until they resemble rice, then sauté in butter with garlic, pepper, and salt for added flavour.

Wild Rice

Technically a type of grass, wild rice has a similar texture to rice but with fewer calories and more protein. It is considered a complete protein as it contains all nine essential amino acids. Wild rice also has a nutty, earthy taste that can add interest to your keto meals.

Mushrooms

With their earthy umami flavour, mushrooms are a delicious and keto-friendly substitute for rice. Sliced white mushrooms have just 2 grams of carbs per cup, but any variety will work. Simply sauté diced mushrooms in butter to bring out their rich flavour.

These alternatives can be used in various keto-friendly bento box meals, such as salads, sandwiches, wraps, and protein-based dishes. Remember to include a variety of colourful vegetables and fruits to create visually appealing and nutritionally balanced meals.

Time-saving bento box preparation tips

Preparing a bento box meal doesn't have to be time-consuming. Here are some tips to help you save time when creating your keto bento boxes:

Plan ahead: Take some time during the week to plan your meals. Figure out what ingredients you need and stock up on keto-friendly foods such as low-carb vegetables, deli meats, cheeses, nuts, and berries. Having a well-stocked kitchen will save you time when it comes to assembling your bento boxes.

Meal prep: Prepare large batches of keto-friendly foods that can be used in multiple meals. For example, cook a big batch of cauliflower rice or roast a tray of vegetables that can be used as sides throughout the week. You can also cook and slice your proteins, such as chicken or turkey, ahead of time.

Use leftovers: Don't be afraid to use leftovers in your bento boxes. If you have leftover proteins or vegetables from dinner, pack them into your bento boxes for a quick and easy lunch.

Keep it simple: You don't need to spend hours in the kitchen to create a delicious keto bento box. Focus on simple dishes that are easy to prepare and pack. For example, roll up some deli meat with cream cheese and sliced veggies, or make a quick tuna salad with berries and nuts on the side.

Get creative with compartments: One of the great things about bento boxes is that they have multiple compartments, so you can pack a variety of foods without them mixing together. Use this to your advantage by packing a mix of leftovers, prepped ingredients, and easy-to-grab items like nuts, berries, or cheese cubes.

Invest in good storage: Having the right containers can make a big difference in your bento box preparation. Look for lightweight, secure, and leak-proof bento boxes that are easy to pack and transport. You can also use silicone cups and dividers to keep different foods separate and organised within your bento box.

By following these time-saving tips, you can easily create delicious and nutritious keto bento box meals without spending hours in the kitchen.

Frequently asked questions