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6 Bento Box Ideas For Work on National Gluten-Free Day

6 min read
Last Updated on 19 July, 2022

Every year January 13 marks the national gluten-free day, and it is observed to spread more positivity about gluten-free living and more awareness about celiac disease.

A gluten-free lifestyle may be unfamiliar to you. However, many people in the world suffer from gluten-related issues like dietary problems or celiac disease.

National Gluten-Free Day is about recognizing those who are suffering from health issues caused by gluten and providing necessary dietary advice to help them.

It has become crucial for everyone, especially those who work, to maintain a healthy lifestyle and a healthy diet. If you are an employer, you might be looking for ways to improve your employee’s health.

In this article, you can find some gluten-free recipes and bento box ideas for your employees to enjoy at work.

What is gluten?


Before we jump into gluten-free foods and diet plans, you should first know more about what gluten exactly is and which foods are gluten-free.

Gluten is a protein found in wheat and other cereals like wheat, rye, and barley. It is a protein used to enrich texture and shape in food and has no essential nutrients.

Despite being a protein, gluten does not have additional benefits like egg or other protein sources. It is neither good nor bad for your health unless you have celiac disease or are intolerant to it.

Over 2.5 million people in the US fight their battle against gluten intolerance.

A gluten-free diet can be challenging, but it also has its advantages. And if you are living on gluten-free products, then it is much easier for you to focus on what foods and beverages you can eat instead of what you can't.

What is celiac disease?

Many people have celiac disease, including your employees. And to follow a gluten-free diet daily, amidst work is a constant battle that many employees face.

But before jumping to dietary aids, let’s learn more about what exactly the celiac disease is and what it does to your body.

Celiac disease is a chronic digestive and immune disorder that affects the small intestine and is triggered by eating gluten-containing foods.

In addition, it can prevent your body from gaining the nutrients it needs. In other words, if you have celiac disease, you should adhere to a gluten-free diet.

The benefits of a gluten-free diet

Gluten-free diets are popular among those with celiac disease, but there are other health benefits as well. The following are some benefits of following a gluten-free diet:


Bento boxes - what are they ?

Let's first briefly explain the concept of bento boxes, and what they are exactly, before diving into lunch ideas for you to take to work.

Typically, Bento boxes contain single-portioned meals that can easily be carried and served on-the-spot. In contrast to traditional lunch boxes, bento boxes have several compartments.
Multiple compartments make bento boxes more convenient to carry.

Traditional bento box meals consist of carbs, proteins, and fibres. You can, however, customize them based on your own preferences.

Six gluten-free bento box ideas

Everybody's way of eating healthy is different. With lunch breaks being the only time for you to take a break, you'd naturally want to indulge yourself in something that is both healthy and delicious too.

Being gluten intolerant can be quite a task, as there's seem to be very limited options for you to carry in a box.

However, with these gluten-free bento box ideas, you can easily enjoy your mundane lunch boxes.

1. Guacamole, chips, cheese, and veggies bento box


An easy tex-mex bento box for you to get through the day at work is what you need.

Guacamole is a crowd-pleasing dip; whether you're an avid vegan or on a keto diet, you can never go overboard with guacamole.

Guacamole provides an array of nutrients and is naturally gluten-free. From heart-friendly non-saturated fats to gut-friendly fiber, it has all. It is even a great source of potassium essential to regulate blood pressure in our body.

Avocado or guacamole is rich in potassium. Eating them can help prevent bloating or regulate blood pressure in your body.

2. Kidney beans, lentils, and dried peas salad with chicken broth


You can never wrong with a salad for lunch. And if you're gluten intolerant, then a box of beans with chicken broth is your savior.

All kinds of beans are naturally gluten-free and are a great source of protein and antioxidants.

According to a study published in the FASEB Journal, beans are rich in nutrients that lower cholesterol, a major risk factor for heart attacks and heart disease.

3. Deconstructed salad with pesto sauce


The best fixing from leftovers from dinner is a deconstructed salad with some pesto sauce seasoning added to your bento box.

You can add any leafy vegetables to the salad as they are naturally gluten-free or even add a slice of chicken or even tofu to add more protein to your salad.

Suggested Read : 27 Tasty And Healthy Lunches For Work To Satisfy Your Cravings

4. Fresh fruits and whole grains crackers


If you get tired of eating the same old vegetables or are craving a sweet tooth, then a box of fresh fruits with whole grains crackers is your best option.

Eating gluten is often associated with eating wheat or grainy foods. In case you crave a bite, you can choose whole grain instead.

These gluten-free crackers contain fiber, nutrients, proteins, and minerals such as zinc, copper, and magnesium, which may reduce your risk of heart disease, obesity, and certain types of cancer.

Naturally, fruits are rich in antioxidants, which have many health benefits. It means your gluten-free friend is a lunch box of nutrients and flavors you can easily find in any grocery store.

Suggested read : Healthy and Tasty Gluten-Free Snacks for the Workplace

5. Hummus, grilled chicken, and veggies box


It is an easy to prep meal ahead on a Sunday and has a lunch box ready for your week. Mediterranean bento box with hummus and grilled chicken is both tasty and healthy. If you're looking for something that is filling and healthy, then this is it.

Hummus, chicken, and leafy veggies are gluten-free and packed with nutrients, protein, and healthy fats—everything you need in your meal box.

Hummus offers several health benefits. It's Ingredients reduce inflammation, improve blood sugar control, lower heart disease risk, and promote weight loss.

Suggested Read : Creating An Effective Office Weight Loss Challenge For Your Employees

6. Broccoli nuggets, yogurt, and tacos bento box


If you can enjoy some leafy delights rather than those same old nuggets, why settle for anything less? Your new favorite bite is broccoli nuggets, a healthy and gluten-free option. The same goes for yogurt, which is gluten-free by nature.

Alternatively, whole grain tacos can be substituted for traditional ones made with wheat.

Again, yogurt is a great source of protein and vitamins. You can reap many health benefits by including yogurt with vegetables in your meal.

Including low-fat yogurt in your diet can further help you in your weight-loss journey.

Summing it up

Globally, the gluten-free community is increasing. This national gluten-free day should be about meeting their needs and spreading more awareness about celiac disease and their dietary options.

A gluten-free diet covering a wider range of products can help your energy levels and gut health. Since everyone's battle in eating healthy is different, so curating the right dietary plan is essential.

I hope this article helped you create your unique lunch box to bring to work.

This article is written by Neha Yasmin who is a content marketer at Vantage Circle. A selenophile with a penchant for discovering great meals and drinks. Is a self-proclaimed binge racer with a knack for cooking in her spare time. For queries, reach out to editor@vantagecircle.com

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