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By Taylor Stinson | Rate Recipe | Posted: | Updated:
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These Mason Jar Recipes are perfect for meal prep! Make everything from overnight oat jars and smoothies to soups and salads.
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The Best Mason Jar Recipes
Mason jars are one of my top meal prep hacks! They’re easy to store and transport, and they keep your food fresh for days. Plus, if you’re making a salad or soup, they’re a great way to keep your ingredients separate until you’re ready to eat. From healthy mason jar salad recipes to comforting soups and overnight oats, I rounded up my favourite mason jar meal prep recipes that you’re going to want to add to your weekly rotation.
Breakfasts
These grab and go breakfast ideas are fantastic for busy mornings! Try overnight oats, parfaits and even a microwave breakfast scramble.
How to Meal Prep Overnight Oats {9 Easy Recipes}
1 hour hour 15 minutes minutes
Learn how to meal prep delicious overnight oats with these 9 easy recipes. Perfect for a quick and healthy breakfast on the go!
Make this recipe
Calories: 283kcal | Carbohydrates: 31g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 264mg | Potassium: 217mg | Fiber: 5g | Sugar: 2g | Vitamin A: 67IU | Calcium: 319mg | Iron: 3mg
Overnight Steel Cut Oats {High Protein + Meal Prep}
4 hours hours 15 minutes minutes
These Overnight Steel Cut Oats are made with Greek yogurt, almond milk and hemp hearts for a protein-packed meal prep breakfast!
Make this recipe
Calories: 446kcal | Carbohydrates: 56g | Protein: 24g | Fat: 14g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 343mg | Potassium: 71mg | Fiber: 10g | Sugar: 2g | Vitamin A: 65IU | Calcium: 412mg | Iron: 5mg
Healthy Fruit and Yogurt Parfaits {Meal Prep}
20 minutes minutes
These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.
Make this recipe
Calories: 221kcal | Carbohydrates: 35g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 29mg | Potassium: 313mg | Fiber: 4g | Sugar: 17g | Vitamin A: 560IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 2mg
Make Ahead Microwave Breakfast Scrambles
Make Ahead Microwave Breakfast Scrambles are the way to have a fast, easy, and healthy breakfast when you’re short on time!
Snacks
If you want to make a healthy snack that's pack, consider these mason jar recipes! Make everything from protein shakes and smoothies to savoury dip jars!
The Best Meal Prep Green Smoothie
15 minutes minutes
This is the Best Meal Prep Green Smoothie filled with tons of healthy ingredients like spinach, green apple, banana and mango!
Make this recipe
Calories: 227kcal | Carbohydrates: 35g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Sodium: 20mg | Potassium: 652mg | Fiber: 10g | Sugar: 20g | Vitamin A: 2056IU | Vitamin C: 31mg | Calcium: 85mg | Iron: 2mg
4-Ingredient Chia Pudding {High Protein}
1 hour hour 10 minutes minutes
This 4-Ingredient Chia Pudding is high in protein and super creamy. All you need is chia seeds, milk, Greek yogurt and honey!
Make this recipe
Calories: 373kcal | Carbohydrates: 38g | Protein: 17g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 3mg | Sodium: 155mg | Potassium: 493mg | Fiber: 10g | Sugar: 24g | Vitamin A: 393IU | Vitamin C: 1mg | Calcium: 456mg | Iron: 3mg
The Best Protein Shakes {5 Flavours}
10 minutes minutes
These are the best Protein Shakes on the internet! They’re super healthy and are so easy to make with just four ingredients or less.
Make this recipe
Calories: 208kcal | Carbohydrates: 7g | Protein: 30g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 16mg | Sodium: 372mg | Potassium: 110mg | Fiber: 2g | Sugar: 4g | Vitamin A: 195IU | Vitamin C: 42mg | Calcium: 326mg | Iron: 1mg
Mini 5-Layer Buffalo Chicken Dip Jars
25 minutes minutes
TheseMini 5-Layer Buffalo Chicken Dip Jars are the perfect grab and go snack with refried beans, guacamole, sour cream and salsa!
Make this recipe
Calories: 278kcal | Carbohydrates: 19g | Protein: 20g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 61mg | Sodium: 1441mg | Potassium: 603mg | Fiber: 6g | Sugar: 2g | Vitamin A: 1055IU | Vitamin C: 2.6mg | Calcium: 125mg | Iron: 2.1mg
Healthy Avocado Hummus Snack Jars
15 minutes minutes
These Avocado Hummus Snack Jars are high in fibre and a healthy on-the-go snack option that tastes great with veggies and crackers.
Make this recipe
Calories: 259kcal | Carbohydrates: 11g | Protein: 6g | Fat: 23g | Saturated Fat: 3g | Sodium: 305mg | Potassium: 381mg | Fiber: 4g | Vitamin A: 95IU | Vitamin C: 7.8mg | Calcium: 48mg | Iron: 1.6mg
Salads
Mason jars are my favourite way to store salads! The ingredients don't get soggy and they seem to last forever in the fridge. Try these recipes if you want some ideas.
40 minutes minutes
These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!
Make this recipe
Calories: 239kcal | Carbohydrates: 23g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 77mg | Potassium: 369mg | Fiber: 2g | Vitamin A: 190IU | Vitamin C: 3.5mg | Calcium: 24mg | Iron: 2mg
Low Carb Big Mac Salad {Meal Prep}
30 minutes minutes
This Low Carb Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy take on the classic cheeseburger!
Make this recipe
Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg
The Best Veggie Mason Jar Salad {Two Ways!}
30 minutes minutes
This Veggie Mason Jar Salad is packed with protein, with a yummy hummus base for an extra layer of flavour – try making it one of two ways!
Make this recipe
Calories: 450kcal | Carbohydrates: 46g | Protein: 19g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 888mg | Potassium: 414mg | Fiber: 5g | Sugar: 3g | Vitamin A: 850IU | Vitamin C: 45.4mg | Calcium: 160mg | Iron: 4.3mg
Mediterranean Chickpea Salad {Meal Prep}
15 minutes minutes
This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.
Make this recipe
Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg
Thai Chicken Soba Noodle Salad Jars
25 minutes minutes
TheseThai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.
Make this recipe
Calories: 453kcal | Carbohydrates: 20g | Protein: 28g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 12g | Cholesterol: 55mg | Sodium: 389mg | Potassium: 496mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1950IU | Vitamin C: 117.2mg | Calcium: 70mg | Iron: 2.5mg
Soups, Noodles & More!
Lunch doesn't have to take up a lot of space in your work or school bag. These recipes are easy to make and even easier to store!
Mason Jar Instant Noodles
30 minutes minutes
These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!
Make this recipe
Calories: 369kcal | Carbohydrates: 52g | Protein: 28g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 72mg | Sodium: 1366mg | Potassium: 496mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1189IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 1mg
The Best DIY Instant Noodles
35 minutes minutes
These healthy homemade instant noodles are an easy and delicious vegetarian lunch idea! Prep them in mason jars then just add water!
Make this recipe
Calories: 354kcal | Carbohydrates: 46g | Protein: 18g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 2868mg | Potassium: 670mg | Fiber: 8g | Sugar: 7g | Vitamin A: 3807IU | Vitamin C: 58mg | Calcium: 96mg | Iron: 5mg
30 minutes minutes
These Vegetarian Minestrone Soup Jars are a high-protein meal prep idea that comes together in less than 30 minutes.
Make this recipe
Calories: 404kcal | Carbohydrates: 72g | Protein: 18g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 815mg | Potassium: 961mg | Fiber: 12g | Sugar: 6g | Vitamin A: 6850IU | Vitamin C: 13mg | Calcium: 93mg | Iron: 5mg
Lentil Soup in a Jar {Mason Jar Gift Ideas}
45 minutes minutes
This Curried Lentil Soup in a Jar is an affordable homemade gift idea – read on for more mason jar gifts that are perfect for the holidays!
Make this recipe
Serving: 1g | Calories: 427kcal | Carbohydrates: 43.75g | Protein: 22g | Fat: 18g | Saturated Fat: 5g | Monounsaturated Fat: 1g | Cholesterol: 7mg | Sodium: 479mg | Potassium: 741.5mg | Fiber: 11g | Sugar: 6g | Vitamin A: 6200IU | Vitamin C: 6.4mg | Calcium: 55mg | Iron: 4.6mg
30 minutes minutes
These Quick & Easy Chicken Spring Roll Jars are the perfect grab-and-go lunch with ground chicken and sweet chili sauce for an added kick.
Make this recipe
Calories: 480kcal | Carbohydrates: 73g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 1172mg | Potassium: 686mg | Fiber: 5g | Sugar: 21g | Vitamin A: 1329IU | Vitamin C: 90mg | Calcium: 66mg | Iron: 2mg
Dynamite Shrimp Sushi Jars {Meal Prep}
30 minutes minutes
These Dynamite Shrimp Sushi Jars are great for meal prep. They're topped with a delicious sauce and include your favourite sushi fixings!
Make this recipe
Calories: 335kcal | Carbohydrates: 37g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 224mg | Sodium: 1085mg | Potassium: 368mg | Fiber: 3g | Sugar: 10g | Vitamin A: 600IU | Vitamin C: 29.7mg | Calcium: 170mg | Iron: 5.4mg
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!
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