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13 Healthy & Easy Mason Jar Meal Prep Recipes

In today’s fast-paced world, meal prepping has become an essential tool for many people looking to maintain a balanced diet while saving time and effort in the kitchen. One of the best ways to make meal prep not only convenient but also aesthetically pleasing is by using mason jars. These versatile containers are perfect for portioning meals, and they look great on Instagram too! Here are 13 healthy and easy mason jar meal prep recipes that will keep you nourished throughout the week.

1. Overnight Oats with Berries

Start your day on the right note with this delicious overnight oats recipe. Mix rolled oats with almond milk (or any milk of your choice), Greek yoghurt, chia seeds, and a dash of honey. Layer the mixture with fresh berries like strawberries and blueberries. Leave it overnight in the fridge, and you’ll have a nutritious breakfast ready to go.

2. Quinoa Salad

For a hearty lunch, prepare a quinoa salad by cooking quinoa and letting it cool. Layer the jar with cooked quinoa, chopped cucumbers, cherry tomatoes, bell peppers, and a handful of spinach. Drizzle your favourite dressing (olive oil and lemon juice work well) over the top before sealing. Just shake and enjoy at lunchtime!

3. Chickpea & Avocado Salad

This simple salad combines protein and healthy fats. Start with canned chickpeas (drained and rinsed), diced avocado, diced tomatoes, and finely chopped red onion. Drizzle with lime juice and season with salt and pepper. Layer in a mason jar, and this satisfying salad is perfect for lunch or a light dinner.

4. Mediterranean Pasta

Cook wholegrain or gluten-free pasta and let it cool. In your mason jar, layer the pasta with olives, feta cheese, sun-dried tomatoes, and spinach. Add a homemade vinaigrette to enhance the flavours. This Mediterranean delight is ideal for a filling meal that stays fresh in the fridge.

5. Greek Yoghurt Parfait

Indulge your sweet tooth with a healthy twist! Start with a layer of Greek yoghurt, followed by a layer of granola and a mix of fresh fruits such as bananas and berries. Repeat the layers, finishing with a final layer of yoghurt and a sprig of mint on top. This parfait makes for a perfect breakfast or snack.

6. Mason Jar Soup

Perfect for a chilly evening, soup in a jar is simple and satisfying. Layer your jar with uncooked rice or quinoa, chopped onions, carrots, celery, and spices like thyme or bay leaves. At mealtime, transfer the contents to a pot or slow cooker, add broth, and let it simmer for a comforting soup.

7. Spicy Lentil Salad

This protein-packed salad is not only delicious but also filling. Combine cooked lentils with diced peppers, red onion, and coriander. Drizzle with a spicy vinaigrette made from olive oil, lemon juice, and cumin. Store in a mason jar for a tasty lunch option that will keep you energised.

8. Caprese Salad in a Jar

Layer fresh mozzarella balls, sliced tomatoes, and fresh basil leaves in a mason jar. Drizzle with balsamic reduction or olive oil before sealing. This refreshing salad makes for an excellent side dish, especially during summer picnics or barbecues.

9. Peanut Butter Banana Smoothie

Create a delicious breakfast or snack option by layering peanut butter, banana slices, spinach, and almond milk in your mason jar. When you’re ready to indulge, blend it all together for a creamy and nutritious smoothie.

10. Curried Chicken Salad

Toss cooked chicken breast with Greek yoghurt, curry powder, diced apples, grapes, and chopped walnuts for a flavourful salad. Layer the mixture in a jar and enjoy it with whole grain bread or on a bed of greens.

11. Sweet Potato & Black Bean Bowl

Layer roasted sweet potatoes, black beans, corn, diced tomatoes, and avocado in a jar. Drizzle with lime juice or a chipotle dressing for an extra kick. This vibrant meal is not only filling but offers a great mix of colours and flavours.

12. Chia Seed Pudding

Whip up a simple chia seed pudding by mixing chia seeds with almond milk and a sweetener of your choice. Let it sit for a few hours (or overnight) until it thickens. Layer with fruits like mango or kiwi for a refreshing dessert or snack.

13. Energy Balls

For a quick snack, prepare energy balls by combining oats, nut butter, honey, and dark chocolate chips in a bowl. Roll into bite-sized balls and store them in a mason jar. These no-bake snacks are perfect for on-the-go energy boosts.

Conclusion

Mason jars are a fantastic way to simplify meal prep while also adding a touch of elegance to your meals. With these 13 healthy and easy recipes, you’ll be well on your way to enjoying delicious, nutritious meals without the hassle. Embrace the mason jar revolution, and let your creativity shine in the kitchen! Happy prepping!