You know the old saying. If you give a man some food, you’ve fed him. If you give a man a mason jar, you’ve fed him anywhere and everywhere he goes. Well, it’s something like that. Mason jar meals are some of the most convenient options for on-the-go eating. Perfect for breakfast, lunch, dinner, or post-workout, these meals are the answer to your meal storage problems—everything goes in one jar. Plus, they’re a nice replacement for any overused Tupperware you may be holding on to. Try your hand at this easy meal-prep strategy with three mason jar recipes.
Breakfast: Blueberry Cream Overnight Oats
Mason jar recipes really took off when overnight oats became more popular. This style of oatmeal basically entails throwing all of your ingredients—oats, your liquid of choice, and toppings—into a jar to essentially steep together overnight. In the morning, your breakfast is prepped and ready to go.
Choose superfood toppings such as berries, chia seeds, and flax seeds for increased fiber, nutrients, and anti-inflammatory benefits. Registered dietitian and founder of Nutri Savvy Health Lauren O’Connor tops her oats with wild blueberries because they have a more concentrated flavor intensity. They’re also rich in anthocyanin, a powerful flavonoid high in antioxidants. Here’s her go-to mason jar overnight oats recipe.
- 1 cup raw oats
- ½ cup plain yogurt
- ¼ cup Paleo Pro vanilla protein powder.
- 1 tablespoon Swerve, or low-calorie sweetener of your choice
- ¼ cup frozen wild blueberries + 2 Tablespoons to garnish
- ¾ cup almond milk
- Optional: 1 tablespoon unsweetened coconut flakes for topping and 1 tablespoon hemp seeds
- Combine all ingredients in a medium bowl and stir. Divide into 2 small mason jars. Top each with a tablespoon of wild blueberries and 1/2 tablespoon coconut for garnish. Refrigerate overnight.
Lunch: Avocado Chicken Salad
Mason jar salads are a creative alternative to a traditional salad. It’s super simple to create something delicious with ingredients you may already have in your kitchen. Simply chop up any vegetables you have leftover, throw in a protein like chicken or tofu, and add some seeds or nuts for crunch. Enjoy this recipe from Kelly Leveque, certified holistic nutritionist and author of Body Love, as an appetizer or your main meal.
- 2 chicken breasts cooked, cooled and shredded
- 2 large avocados, pitted and roughly mashed
- ¼ cup chopped fresh cilantro
- ¼ cup of chopped fresh chives
- Juice of 1 lime
- 1 tablespoon pink Himalayan salt
- 4 Belgian endive heads, separated into leaves (substitute by chopping or finely slicing the leaves to fit into the mason jar.)
- In a large bowl, combine the chicken, avocado, cilantro, and chives and stir until the chicken is well coated with the avocado.
- Add the lime juice and sprinkle with the salt. Mix to combine.
- Add 2 scoops each of the chicken salad to mason jars and sprinkle the finely chopped Belgian leaves on top.
- Option: Make it your own by adding cherry tomatoes, cucumbers or celery.
Dinner: Bean Salad with Mango-Avocado Salsa
Come dinnertime, you may need something a bit heartier to fill you up. Adding whole grains and beans to your mason jar recipes is an easy way to increase protein and fiber to keep you fuller longer. Add spices like cumin that boast anti-inflammatory benefits and a kick of flavor. Get your fill with the bean salad recipe from Cassey Ho, fitness instructor and the creator of Blogilates and Pop Pilates, below.
- ½ cup cooked quinoa
- ¼ cup canned black beans, rinsed and drained
- ¼ teaspoon ground cumin
- ½ tablespoon fresh lemon juice
- Salt and pepper to taste
- ½ mango flesh cut into cubes
- ¼ avocado, flesh cut into cubes
- ½ tablespoon fresh lime juice
- 2 tablespoons finely diced red onion
- 1 tablespoon finely chopped fresh cilantro
- ½ red bell pepper, seeded and chopped
- ¾ cup roughly chopped arugula
- Place the quinoa, beans, cumin, lemon juice and salt and pepper into a pint-sized mason jar. Close the jar with a lid and shake to mix. Top with mango-avocado salsa.
Enjoy these mason jar recipes any time of day and pretty much anywhere. Whip up each the night or a few nights before and enjoy convenient and delicious meals all week long.