20 Mason Jar Recipes Perfect for Meal Prep

20 Mason Jar Recipes Perfect for Meal Prep

These Mason Jar Recipes are perfect for meal prep! Make everything from overnight oat jars and smoothies to soups and salads.

A collage of four different mason jar recipes with the text

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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.

    Easy Overnight Oats 9 Ways {Recipes + Tips}

    1 hour 15 minutes
    These Easy Overnight Oats recipes are perfect for busy mornings – try nine different flavours including carrot cake and banana bread!
    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
    9 mason jars, each with filled with a different flavour of overnight oats.

    Overnight Steel Cut Oats {High Protein + Meal Prep}

    4 hours 15 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
    Overnight Steel Cut Oats

    Healthy Fruit and Yogurt Parfaits {Meal Prep}

    20 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
    Healthy Meal Prep Yogurt Parfaits

    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!
    Make this recipe
    Make Ahead Microwave Breakfast Scrambles

    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
    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
    Meal Prep Green Smoothie

    4-Ingredient Chia Pudding {High Protein}

    1 hour 10 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: 206kcal | Carbohydrates: 24g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 185mg | Potassium: 168mg | Fiber: 9g | Sugar: 13g | Calcium: 356mg | Iron: 2mg
    High Protein Chia Pudding

    The Best Protein Shakes 5 Ways

    10 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
    Protein Shakes

    Mini 5-Layer Buffalo Chicken Dip Jars

    25 minutes
    These Mini 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
    Mini Buffalo Chicken Salsa Dip Jars

    Healthy Avocado Hummus Snack Jars

    15 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
    Avocado Hummus Snack Jars

    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.

    5 Mix & Match Mason Jar Salad Recipes {Healthy Lunches}

    40 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
    3 mason jars in a row, each containing a different salad inside.

    Meal Prep Low Carb Big Mac Salad Jars

    30 minutes
    These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!  
    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
    Meal Prep Low Carb Big Mac Salad Jars

    The Best Veggie Mason Jar Salad {Two Ways!}

    30 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
    The Ultimate Vegetarian Mason Jar Salad

    Mediterranean Chickpea Salad Jars {Vegan}

    15 minutes
    These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!
    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
    Mediterranean Chickpea Salad Jars

    Thai Chicken Soba Noodle Salad Jars

    25 minutes
    These Thai 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
    Thai Chicken Soba Noodle Salad Jars

    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
    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
    Mason Jar Instant Noodle Soups

    The Best DIY Instant Noodles

    35 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
    Four mason jars, each filled with instant noodles, vegetables and herbs.

    Vegetarian Minestrone Soup Jars {Grab & Go}

    30 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: 320kcal | Carbohydrates: 47g | Protein: 27g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 916mg | Potassium: 865mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1550IU | Vitamin C: 151mg | Calcium: 110mg | Iron: 4mg
    Grab & Go Vegetarian Minestrone Soup Jars

    Lentil Soup in a Jar {Mason Jar Gift Ideas}

    45 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
    Easy Coconut Curry Lentil Soup in a Jar

    Quick & Easy Chicken Spring Roll Jars

    30 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
    Three chicken spring roll jars in the background with one chicken spring roll jar in the foreground.

    Dynamite Shrimp Sushi Jars {Meal Prep Lunch}

    30 minutes
    These Dynamite Shrimp Sushi Jars are the perfect grab and go lunch, filled with all the delicious flavours of your favourite sushi roll!
    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
    Dynamite Shrimp Sushi Jars

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