Are you looking for a healthy, easy-to-prepare lunch that you can take with you on the go? Mason jar meals are the perfect solution! These meals are not only nutritious and delicious but also incredibly convenient. By layering ingredients in a mason jar, you can easily pack a healthy breakfast or lunch for work, school, or any other adventure.
Why Mason Jar Meals?
Mason jar meals offer a multitude of benefits for those seeking a convenient and healthy eating option:
Packed with Nutrition: Mason jar meals can be filled with a variety of fresh vegetables, fruits, protein sources, and healthy fats, ensuring you get a balanced and nutritious meal.
Convenient and Portable: The layered format of mason jar meals makes them easy to prepare and store, and incredibly convenient to take on the go.
Versatile and Customizable: One of the best things about mason jar meals is their versatility. You can customize them to suit your taste preferences and dietary needs, making them a perfect option for everyone.
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Great for Meal Prep: Mason jar meals are ideal for meal prepping, allowing you to prepare several meals in advance and have them ready to eat throughout the week.
Ingredients for Healthy Mason Jar Meals
The possibilities for mason jar meals are endless. Here are some key ingredients to consider incorporating into your recipes:
- Salad Greens: Any green will work! Consider using spinach, kale, romaine, arugula, or a mixture.
- Fresh Vegetables: Don't be afraid to try different varieties. Tomatoes, cucumbers, peppers, corn, peas, and carrots are some great options.
- Protein: Add protein with roasted garbanzos (chickpeas). They add protein, fiber, and other essential minerals like manganese, copper, and iron. Other options include chicken, turkey, ham, or beef strips.
- Fruits: Fresh fruit is the perfect addition to overnight oats or salads. Add apples, bananas, blueberries, raspberries, strawberries, mango, or pomegranate seeds.
- Nuts and Seeds: Increase your protein intake and healthy fats by adding nuts or seeds of your choice. Almonds, pumpkin seeds, sunflower seeds, sesame seeds, and chopped walnuts are all great options.
- Grains: Oats are full of fiber and are the perfect meal to eat for breakfast to jumpstart your day. You can also add quinoa to salads.
Recipes
Easy Detox Salad in a Jar
This vibrant and nutritious salad is a fantastic way to detoxify your body and boost your energy levels.
Ingredients:
- Lemon vinaigrette or store-bought dressing
- Mini cucumbers, chopped
- Shredded purple cabbage
- Red onion, thinly sliced
- Chickpeas
- Chopped broccoli
- Fresh blueberries
- Shredded carrots
- Baby spinach
- Raw almonds and raw pumpkin seeds
Instructions:
- Layer the ingredients in a wide-mouth mason jar, starting with the dressing, followed by the cucumbers, cabbage, red onion, chickpeas, broccoli, carrots, blueberries, almonds, pumpkin seeds, and spinach.
- Screw the lid onto the jar and store it in the fridge for up to five days.
- When ready to eat, shake the jar well to distribute the dressing and enjoy!
Healthy Overnight Oats
Overnight oats are a quick and easy breakfast option that is packed with nutrients and flavor.
Ingredients:
- 1/2 cup oats
- 1/2 cup of yogurt (plant-based almond yogurt)
- 1/2 cup of milk (coconut milk)
- 1 tsp chia seeds
- A whole apple or banana, chopped
- A handful of chopped pecans (for the apple recipe) or slivered almonds (for the banana recipe)
- A healthy spoonful of honey
Instructions:
- Add oats first, followed by yogurt and milk.
- Add chia seeds and mix well.
- Add the nuts and fruit.
- Add honey.
- Seal with a Ball® Leak-Proof Storage Lid.
- Store for at least a few hours, or ideally overnight.
- Pour the oats out of the jar into a bowl before eating and give it a good stir.
Salad in a Jar
Option 1: Romaine with Ranch## Ingredients:
- 1 small head of romaine, chopped
- A handful of cherry tomatoes, chopped
- 1/4 red onion, chopped
- 1 small cucumber, chopped
- Homemade ranch dressing
- 1/2 cup of roasted garbanzos
Option 2: Spinach and Avocado## Ingredients:
- About a cup and a half of fresh spinach
- A handful of chopped kalamata olives
- 1/4 red onion, chopped
- Handful of cranberries
- Handful of pistachios
- 1/2 cup roasted garbanzo
Instructions:
- Prep all ingredients
- Add dressing first
- Follow by veggies
- Add protein
- Add nuts
- Top with the green of your choice
- Store until ready to eat!
Taco Mason Jar Salad
This vibrant and flavorful salad is packed with protein, fiber, and healthy fats, making it a satisfying and nutritious meal.
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Ingredients:
- 1/2 tablespoon of olive oil
- Chicken breast
- Carrots
- Pepper
- Onion
- Garlic
- Cumin seeds
- Salt
- Salsa
- Avocado
- Lime juice
- Chopped tomatoes
- Cucumbers
- Cilantro
- Spinach
Instructions:
- Heat 1/2 tablespoon of olive oil in a skillet over medium heat. Cook the chicken breast until golden brown and no longer pink on the outside. Set aside in a small bowl.
- Add the remaining olive oil into the pan and turn up the heat to medium-high. Cook the carrots until they begin to just soften, about 5 minutes. Turn the heat down to medium and add in the pepper, onion, and garlic. Cook until soft, about 3 minutes.
- While the veggies cook, place the cumin seeds in a small, ungreased frying pan over medium-high heat and toast them, stirring frequently, until golden brown and fragrant, about 2 minutes. Transfer them to a cutting board and crush.
- Add the crushed seeds into the pan with the veggies and season with salt. Mix well and turn off the heat.
- Scoop the avocado and the lime juice into a small food processor and blend until smooth and creamy. You can also just mash them together in a bowl if you wish.
- To assemble: Place 1/2 cup of salsa in the bottom of each jar, spreading evenly. Divide the avocado/lime mixture on top, gently spreading it out. Then, divide the sautéed veggies, followed by the chicken. You may need to lightly pack everything in to get it all to fit.
- After the chicken, place the chopped tomatoes and cucumbers. Finish by dividing the cilantro and then as much spinach as you can stuff in there!
Mason Jar Cold Noodle Jars
Mason jar cold noodles are the ultimate convenience food.
Ingredients:
- Sauce of choice (Basic Cold Noodles, Cold Sesame Noodles, or Cold Peanut Noodles)
- Noodles (spaghetti, Chinese noodles, penne, or bow-ties)
- Protein (ground pork)
- Julienned carrots and cucumbers
- Cilantro
- Scallions
Instructions:
- Bring a pot of water to a boil for the noodles, and cook according to package instructions. Drain the noodles, and toss them in a couple teaspoons of neutral oil to keep them from sticking to each other.
- Meanwhile, cook your protein (season with a pinch of salt).
- To build your jar, combine all the ingredients for your sauce of choice in a small bowl, and pour in the the bottom of the jar.
- Layer the noodles on top, followed by the protein, vegetables, and herbs of choice.
- Refrigerate until ready to eat.
Tips and Tricks for Perfect Mason Jar Meals
To ensure your mason jar meals are fresh, delicious, and visually appealing, keep these tips in mind:
- Use Wide-Mouth Jars: Wide-mouth jars make it easier to layer ingredients and retrieve them when you're ready to eat.
- Layer Ingredients Strategically: Layering is key to preventing soggy salads. Start with the dressing at the bottom, followed by heartier ingredients like cucumbers, onions, and chickpeas. Finish with leafy greens on top to keep them crisp.
- Prep Ingredients in Advance: Save time by prepping all your ingredients beforehand. Wash and chop veggies, measure nuts and seeds, and mix dressings ahead of time.
- Don't Be Afraid to Mix It Up: Customize your mason jar meals based on your preferences and what's in season. Swap out veggies, fruits, proteins, or dressings to create new and exciting flavor combinations.
- Use Pre-Packaged Veggies: If you're short on time, use pre-packaged or bagged veggies. Just read the labels carefully to avoid added preservatives or additives.
- Store Properly: Store mason jar meals in the fridge for up to 3-5 days. Make sure the lids are tightly sealed to prevent leakage and maintain freshness.
Dressing Recipes
Avocado Dressing
Ingredients:
- 3 Tbs fresh lemon juice
- 1 Tbs Apple Cider Vinegar
- 2 Tbs Maple syrup
- 1/2 tsp salt
- 1/4 cup avocado oil
- 1 medium to large avocado
- Splash of water If needed.
Directions:
- Place all ingredients in a high-powered blender and blend until smooth.
- Add water if needed to thin dressing out.
Ranch Dressing
Ingredients:
- 1 cup mayonnaise (plant-based mayo)
- Juice of 1 lemon
- Splash of water
- 2 Tbs ranch mixture.
- Ranch Mixture: ¼ cup onion powder, 1 Tbs celery salt, 2 Tbs dried parsley, 1 Tbs poppy seeds, 1 Tbs dill weed, 2 Tsp garlic powder, 2 Tsp sweet basil, 1 ½ tsp salt, 1 Tbs sugar. Mix well and store in jar. Makes 1 cup.
Directions:
- Place all ingredients in a high-powered blender and blend until smooth.
- Add water if needed to thin dressing out.
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