Mason Jar Meals

A little personal picnic in a jar? Sign me up!

Meal prep doesn’t have to be time consuming. It can be quick, delicious, and healthy. It’s a win win win! From overnight oats to shrimp slaws, you’ll love these make-and-take recipes.

Peanut Butter Overnight Oats

Prep Time: 5 min
Total Time: 6 hrs 5 min
Servings: 1
Calories: 452
Author: Minimalist Baker

Oats

• 1/2 cup unsweetened plain almond milk (or other dairy-free milks, such as coconut, soy, or hemp!)
• 3/4 tablespoon chia seeds
• 2 tablespoon natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)
• 1 tablespoon maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
• 1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)

Toppings (Optional)

• Sliced banana, strawberries, or raspberries
• Flaxseed meal or additional chia seed
• Granola

Instructions

1. To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.
4. The next day, open and enjoy as is or garnish with desired toppings.

Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.

Nutrition:

Serving: 1 serving
Calories: 452
Carbohydrates: 51.7 g
Protein: 14.6 g
Fat: 22.8g
Saturated Fat: 4.1 g
Polyunsaturated Fat: 7.04 g
Monounsaturated Fat: 10.19 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 229 mg
Potassium: 479 mg
Fiber: 8.3 g
Sugar: 15.8 g
Vitamin A: 253 IU
Vitamin C: 0.12 mg
Calcium: 341 mg
Iron: 3.95 mg

Mason Jar Turkey Cobb Salad

Prep Time: 15 min
Total Time: 15 min
Servings: 4 Salads
Calories: 519
Author: Blair Lonergan from theseasonedmom.com

Ingredients:

For the Vinaigrette:

• 6 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon fresh garlic
• ¼ teaspoon salt
• Dash of pepper

For the Salad:

• 8 ounces even roasted turkey breast chopped
• 1 cup cooked chopped bacon
• 4 hard boiled eggs, sliced
• ½ cup crumbled Roquefort or Blue Cheese
• 1 cup halved grape or cherry tomatoes
• 1 avocado, diced and squeezed with fresh lemon or lime juice (to prevent browning)
• ¼ cup of chopped fresh chives
• 4 cups chopped romaine lettuce
• 4 (quart size) wide-mouth mason jars

Instructions:

1. Whisk together dressing ingredients in a small bowl until completely combined.
2. Place about 2 tablespoons of dressing at the bottom of each jar.
3. Diving the remaining ingredients among the jars: layering in the following order: turkey, bacon, eggs, cheese, tomatoes, avocado, chives, and lettuce. Twist on the top to seal your salads and refrigerate until ready to serve.
4. When you’re ready to eat, just empty the jar onto a large plate or bowl and enjoy!

Nutrition:

Serving: 1 serving
Calories: 519.9
Carbohydrates: 11.1 g
Protein: 27.9 g
Fat: 41.1g
Saturated Fat: 9.7 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 20.6 g
Cholesterol: 268.9 mg
Sodium: 1224.8 mg
Potassium: 512.6 mg
Fiber: 4.3 g
Sugar: 2.9 g

Shrimp Picnic Jars

Prep Time: 15 min
Total Time: 15 min
Servings: 4
Author: Sonja Bernyk @ taste.com.au

Ingredients:

• 300g packet of coleslaw
• ½ cup fresh cilantro, finely chopped
• 1 shallot, thinly sliced
• 300g can of corn kernels, drained
• 500g of cooked shrimp, peeled and deveined
• 1 tablespoon of fresh kaffir lime leaves, finely chopped
• Salt and pepper, to taste
• ⅓ cup vegetable oil
• 1.3 cup fresh lime juice
• 1 ¼ teaspoon wasabi paste
• 4 mason jars

Instructions:

1. Combine the coleslaw, cilantro, and shallots, in a bowl
2. Mix together and divide among the four mason jars.
3. Divide corn kernels among the jars.
4. Combine shrimp and kaffir lime leaves in a bowl. Season with salt and pepper. Then divide among the jars.
5. In the bowl, whisk the vegetable oil, fresh lime juice, and wasabi paste. Pour dressing over the shrimp, seal the lids, and enjoy!