Meals in a jar are a simple and easy way to not only prepare your meals ahead of time, but also take them with you wherever you need to. Small enough to fit into a bag or backpack, each of these recipes is a full meal – prepared and eaten out of a jar!
BBQ Chickpeas, Quinoa & Avocado Mason Jar Salad
Meatless and plant-based, this simple salad combines the delicious flavors of BBQ and avocado. Rich in fiber and protein thanks to both quinoa and chickpeas, this salad will leave you full and satisfied for hours.
- 1 cup uncooked quinoa
- 2 teaspoons olive oil
- 2 cups water
- ½ teaspoon sea salt
- 1 lime, juiced
- 2 tablespoons honey
- 1 large avocado
- 1 clove garlic, peeled
- ½ tablespoon lime juice
- 3 tablespoons olive oil
- pinch sea salt and pepper
- water, to thin
- ½ cup chickpeas, rinsed and drained
- ¼ cup BBQ sauce of choice
- 2 ½ cups romaine, chopped
- 1 medium tomato, chopped
- 2 tablespoons green onion, diced
- Add water and quinoa to a pot and bring to a boil. Reduce to a simmer and cook until liquid is absorbed and quinoa is fluffy, roughly 20 minutes. Stir in salt, oil, lime juice and honey. Set aside.
- While quinoa is cooking, add dressing ingredients into a food processor. Process on high until smooth and creamy and then place the dressing in the fridge to allow flavors to marry.
- In a small bowl, toss together the chickpeas and BBQ sauce until coated.
- Once ready to assemble, add two tablespoons of dressing to the bottom of two mason jars. Top with chopped tomatoes, quinoa, BBQ chickpeas and lettuce.
Vanilla Nectarine Overnight Oats in a Jar
Overnight oats are the perfect way to enjoy oatmeal on the go. With no need for a microwave, these overnight oats are packed with over 20 grams of protein!
- ½ cup rolled oats
- 1 tablespoon chia seeds
- ½ cup plain Greek yogurt, reduced fat
- 1 tablespoon maple syrup or honey
- 1 teaspoon vanilla extract
- ½ cup almond milk
- ½ fresh nectarine, chopped
- Place all ingredients into a jar and mix well.
- Cover the jar with a lid and place in the fridge overnight. Oats will be thick and ready to eat in the morning!
- Add more almond milk in the morning if you prefer a thinner consistency to your oatmeal.
Thai Peanut Chicken Salad in a Jar
Chock full of traditional thai flavors, this thai peanut chicken salad is a healthier take on the old favorite. With a delicious peanut dressing that is lower in sugar and sodium, this salad is chock full of nutrients thanks to a variety of different vegetables!
- 1 red bell pepper, chopped
- 1 carrot, julienned
- 1 cup shredded purple cabbage
- 1 cup shredded green cabbage
- 2 green onions, chopped
- 1 handful cilantro, diced
- 1 lb chicken tenders, skinless, chopped
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ½ teaspoon pepper
- ¼ cup peanut butter
- 2 cloves garlic, minced
- 1/4 teaspoon dried ginger
- 2 teaspoons soy sauce, reduced sodium
- 1 teaspoon honey
- 2-4 tablespoons hot water, as needed to thin
- Heat a pan over medium heat. Add the olive oil and the seasoned chicken, cooking until chicken is no longer pink.
- In a small bowl, whisk together the dressing ingredients. Add hot water as needed to thin dressing to desired consistency.
- To assemble, evenly distribute peanut dressing to the bottom of jars. Top with chopped red bell pepper, julienned carrots, cilantro, shredded cabbage, chicken and quinoa.
Pancakes in a Jar
Makes 4 small jars or 2 large ones
Ever wished you could enjoy pancakes on the go? Now you can with these pancakes in a jar! With a simple pancake batter that doesn’t use any butter or refined sugars, these pancakes also call for white whole wheat flour for a healthier and more filling result.
- 1 1/4 cups white whole wheat flour
- 2 teaspoons baking powder
- 2 tablespoons coconut sugar
- 2 tablespoons coconut oil, melted
- 1 1/4 cup almond milk
- ½ cup strawberries, sliced [optional]
- 3 tablespoons chocolate chips [optional]
- Whisk together the flour, baking powder and sugar. Stir in coconut oil and almond milk until a batter forms.
- Place desired fruit and chocolate chips on the bottom of jars, then fill halfway with batter. Swirl with a knife to gently distribute the fruit and chocolate.
- Once ready to eat, microwave each jar one minute for small and 90 seconds for larger jars. Allow to cool before topping with syrup or other toppings of choice.
Asian Chicken Salad in a Jar
This asian chicken salad is a simple but vegetable packed recipe that is dressed in a delicious and flavorful dressing. Use cooked rotisserie chicken for simple meal prep and this high protein salad comes together in a flash!
- 3 cups green cabbage, sliced thin
- 1 cup carrots, grated
- 1 cucumber, sliced thin
- 1 red bell pepper, sliced thin
- 2 cup shredded rotisserie chicken
- 2 tablespoon green onions, chopped
- 3 tablespoons soy sauce, low sodium
- 2 tablespoons rice vinegar
- 2 tablespoons sesame oil
- 1 tablespoon olive oil
- 1 teaspoon dried ginger
- 1 clove garlic, minced
- 2 tablespoons cilantro, minced
- 1 tablespoon maple syrup
- 1 teaspoon sesame seeds
- chopped peanuts [optional]
- In a small bowl, whisk together the dressing ingredients. Set aside.
- To assemble jars, add 3 tablespoons of dressing to the bottom followed by grated carrots, red bell pepper, cucumber, cabbage mixture, chicken and a sprinkle of green onions. Cover with a lid to seal and place in the fridge until ready to eat.
Quinoa Breakfast Parfait in a Jar
Combining both quinoa and plain Greek yogurt in this parfait provides an incredible amount of protein as well as essential nutrients. Use your berries of choice to further increase the health benefits of this delicious recipe.
- 2 cups plain Greek yogurt, reduced fat
- 1 tablespoon honey
- 1 cup quinoa, cooked
- 1 cup berries of choice
- In a small bowl, whisk together the yogurt and honey.
- To assemble jars, add ¼ cup yogurt to the bottom of each jar. Top with ¼ cup quinoa and a sprinkle of berries before topping it with ¼ cup more yogurt. Repeat with remaining jars.
- Chill parfaits until ready to eat.
Taco Salad in a Jar
This taco salad is a high protein meal that is fairly low in calories. With protein from both ground turkey as well as black beans, this salad is also high in fiber while being low in fat. We swapped out the dressing for salsa to keep the fat and calories low, however a simple avocado dressing can be substituted, if preferred.
- ½ pound ground turkey
- 1 teaspoon olive oil
- 1 teaspoon chili powder
- ½ teaspoon cumin
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- 3 cup romaine lettuce, chopped
- 1 cup corn
- 1 cup black beans
- 1 large tomato, chopped
- ½ cup salsa
- ½ cup tortilla strips
- Heat a skillet over medium heat. Add the olive oil and ground turkey, breaking up turkey into small pieces. Add chili powder, cumin, garlic powder and sea salt. Cook until turkey is no longer pink.
- To assemble jars, add salsa to the bottom, followed by romaine, black beans, corn, tomato, ground turkey and tortilla strips.
Prepping your meals in a jar is an innovative and easy way to pack your food. These seven recipes are healthy and simple ways to pack your meals on the go – all using the convenience of a jar!