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Healthy Chicken Salad: Bento Box Style

by Dawn Blatner, RDN CSSD

Servings: 2 (1/2 Cup Per Serving)
Nutrition Facts
Serving Size 1/2 Cup
Amount per serving
Calories 150
% Daily Value*
Total Fat 5g 
 Saturated Fat 1g 
 Trans Fat 0g 
Cholesterol 60mg 
Sodium 170mg 
Total Carbohydrate 3g 
 Dietary Fiber 0g 
 Sugars 1g 
Protein 22g 
Vitamin A2%
Vitamin C15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Your child may take a sandwich for lunch, but lunch meat can be loaded with sodium and nitrites.Try this grilled chicken salad instead packed in a bento box.


1 cup diced grilled chicken breast
¼ cup diced celery
2 tablespoons chopped green onion
1 tablespoon light mayonnaise
1 teaspoon Dijon mustard
½ lemon, juiced
Black pepper, to taste


Mix all ingredients. Serve with whole grain crackers and sliced vegetables such as cucumbers, carrots and bell peppers.

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About the author:

Dawn Jackson Blatner RDN CSSD

Dawn Blatner, RDN CSSD

is the author of The Flexitarian Diet. Visit her website at




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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