How to Make High Protein and Fiber Adult Lunchables

Adult lunchables make for a fun, portable lunch or dinner – and they can be customized in so many ways! They’re ideal if you prefer a smaller meal, or a variety of options to snack on all at once or throughout the day. This post will teach you how to build a high protein and fiber adult lunchable with 4 examples and more ideas for customizations.

4 variations of high protein and fiber adult lunchables on a counter.

I’ve put together 4 different lunchable ideas with protein/fiber breakdown included – plus more add-ins to customize! Use these principles for your kids, too! These storage containers are so easy to throw in your diaper bag for outings or picnics.

Plus, since these lunchables are specifically curated to prioritize protein and fiber, they are very filling and packed with nutritious ingredients. Easy to meal prep for the week, too!

How to Make a Healthy Adult Lunchable

4 high protein and fiber adult lunchables on a kitchen counter.

Use the principles below to help you reach a higher overall protein and fiber intake, while still maintaining the convenience and portability of an adult lunchable.

At least 20 grams of protein. If you have read any of my other posts, then you might be rolling your eyes because I talk about how meals should contain at least 20 grams of protein A LOT. It bears repeating though – this will ensure you’re reaching a higher protein intake and keep you fuller for a longer period of time.
5+ grams of fiber. Carbohydrate quality matters! Many studies show that a diet higher in fiber, regardless of the quantity of carbohydrates, can assist with weight management and better blood glucose control. Plus, soluble fiber acts as food for the good bacteria in our gut- and helps to create a more diverse gut microbiome. Even further, most Americans are not consuming enough fiber!
2-3 servings of vegetables or fruit. For a more well-rounded lunchable, packed with antioxidants, aim for at least 2 servings of vegetables or fruit. Preferably a different color each for more variety.

Step 1: Find a Lunchable Container

This post does contain Amazon affiliate links. I receive a small compensation if a purchase is made.

Ok, so the first step is to find Bento box containers that will work for you!

I used these 5 Compartment Bento Box Lunchboxes from Amazon. They had good reviews and they stack on top of each other as well. Fortunately, they are very affordable.

4 Bento Box containers stacked on top of one another on a counter.

If you don’t have a divided lunchbox, you could of course just put each separate ingredient in zip-lock bags or small storage containers.

Second step: figure out what you’re going to put in them! Hopefully this post will give you some new ideas that are super simple and easily customizable.

I even tried the viral cottage cheese flatbread that’s going around on TikTok! It’s a winner!

Adult Lunchable #1

An adult lunchable consisting of salami slices, raw veggies, Greek yogurt dip, Baby Bel cheese and triscuit crackers.

6 cracker cut salami slices (120 calories, 6g protein)
Baby Bel Cheese (60 calories, 4g protein)
6 100% Whole Grain Triscuit Crackers (120 calories, 3g fiber, 3g protein)
Raw veggies (about 2-3g fiber)
1/2 cup plain Greek yogurt + Everything But the Bagel Seasoning + garlic powder (90 calories, 15g protein)

Adult lunchable #1 will probably take less than 10 minutes to prep and features a high protein Greek yogurt dip for the veggies. The salami can be substituted with preferred deli meat. This is a light meal option yet still has over 20 grams of protein and 6+ grams of fiber.

You could sprinkle chia seeds or flaxseeds into the Greek yogurt for even more fiber and omega-3 fatty acids.

Adult Lunchable #2

A lunchable featuring cucumber slices, strawberries, salami, pasta salad and cottage cheese flatbread.

Pasta salad using Barilla Protein+ Noodles, red bell pepper, garbanzo beans (240 calories, 12g protein, 8g fiber).
Cottage cheese flatbread, cut into small pieces (~50 calories, 14g protein)
Salami (6g protein)
Cucumbers & Strawberries (50 calories, 3g fiber)

Using a higher protein noodle in your pasta salad increases the protein content without the addition of any meat. Omit the salami and this could be a high protein vegetarian option.

To make the cottage cheese flatbread: blend 3/4 cup of cottage cheese in a blender with 1 egg. Season with salt, pepper and garlic powder (or Everything But the Bagel Seasoning).

Pour the mixture onto parchment paper that has been greased, and bake at 375 degrees F for 30-40 minutes. Watch it closely because it does burn easily! Let it cool before peeling it off the parchment paper.

Adult Lunchable #3

A 5 compartment Bento box with veggie slices, Greek yogurt chicken salad, Triscuits, chopped walnuts and a cucumber garbanzo bean salad.

Greek yogurt chicken salad (1/2 cup) with Everything But the Bagel Seasoning (110 calories, 20g protein)
6 100% Whole Grain Triscuit Crackers (120 calories, 3g fiber, 3g protein)
Garbanzo beans, feta, and cucumber salad (100 calories, 6g protein, 6g fiber)
Handful of walnuts (120 calories, 1g fiber, 3g protein)
Raw veggies (1-2g fiber)

This one is my favorite because it’s extremely well-balanced – packed with variety and full of protein, fiber and healthy fats.

The chickpea, feta, and cucumber salad is fresh and full of fiber from the beans. I dressed it in a little olive oil and vinegar. The cottage cheese flatbread could be substituted for the Triscuit crackers here, and you could make a chicken salad wrap!

Adult Lunchable #4

A high protein and fiber adult lunchable featuring hard boiled eggs, broccoli, pitted dates, cottage cheese flatbread and crackers.

2 hard-boiled eggs (140 calories, 13g protein)
Rolled up cottage cheese flatbread (~70 calories, 17g protein)
Triscuits (120 calories, 3g fiber, 3g protein)
3 Medjool pitted dates (140 calories, 4g fiber, 1g protein)
Raw broccoli (2g fiber)

The dates add a little sweet treat while also being high in fiber and antioxidants. I sprinkled Everything But the Bagel Seasoning on the hard-boiled eggs because I just love it, if you couldn’t tell.

The cottage cheese flatbread is just an idea – you could substitute with a high fiber tortilla.

Other Add-Ins

Here are some other nutritious options high in protein and/or fiber to increase the variety and offer endless customizations for healthy adult lunchables! Macronutrient breakdown is listed for some, but not all.

Check them out, though, because there are some good and unique ideas! The most important tip for a high protein and fiber lunchable is to read food labels and be mindful when assembling each one.

Greek yogurt parfait with 1/2 cup of fresh raspberries (120 calories, 15g protein, 8g fiber).
1/2 cup of overnight oats with fresh fruit and chia seeds.
Chia seed pudding, like this super easy high protein kefir chia pudding.
Protein Pancake Donuts (110 calories, 2 grams fiber, 7g protein).
Tuna salad wrap on a high fiber tortilla.
Peanut butter and banana roll-up.
Dark Chocolate Cheesecake Protein Pudding (200 calories, 2g fiber, 36g protein).
Peanut butter and apple slices.
Chickpea Cookie Dough Bites from Haute & Healthy Living (166 calories, 3g fiber 6g protein).
Oatmeal energy bites – there are so many recipes out there on the internet.
Chickpea and edamame salad with Asian dressing.
3-Ingredient Banana Oatmeal Muffins from Healthy Kids Recipes (7g protein, 4g fiber).
Avocado + Greek yogurt dip, like a high protein and fiber guacamole.
Homemade trail mix.
Hippeas chickpea puffs.
Lentil salad.
Dark Chocolate Date Sauce + fresh strawberries (150 calories, 4g fiber, 2g protein).

Read These Posts for More Easy Meal Ideas

— High Protein and Fiber Snacks with 10g Protein and 5g Fiber
— 20 Recipes High in Protein and Fiber
— Quick Lunches with 30 Grams of Protein
— Easy Work Lunches in Less Than 15 Minutes

To Fun and Portable Meals

I had a lot of fun creating this post, and it has definitely inspired me to create more adult lunchables! What are you favorite additions? The options are endless, it seems!

Alex Evink, MS, RD

Hello! I’m Alex Evink, Registered Dietitian (RD) for over 10 years and moderately messy mom to two girls. As a RD, I believe in evidence-based research – but I don’t believe in perfection. My life can be pretty messy but I do my best to keep a balance that works for me and my lifestyle. I’m a foodie at heart, love Taylor Swift and read books in my free time.