Mason Jar Meals

In recent years, mason jars have made their way into the culinary landscape, becoming just as trendy as green juice and kale.  More than just a basic glass container, this jar holds enormous potential.  Mason jars are portable, a great tool for controlling healthy portions, and they are a cinch to clean-up.  These attributes make it a college student’s best friend when it comes to meal prep.  Below are a few quick and delicious mason jar meals that are perfect for when you are on-the-go!

Chocolate Peanut Butter Overnight Oats

The classic chocolate-peanut butter flavor combination gets a breakfast makeover in this easy to prepare breakfast.


  • ½ cup milk of choice
  • 2 tbsp peanut butter
  • 1 tbsp unsweetened cocoa powder
  • 2 tsp pure maple syrup
  • ½ tsp vanilla
  • ½ cup rolled oats
  • 1 teaspoon chocolate chips
  • 1 teaspoon unsalted peanuts


  1. In a mason jar, mix together the milk, peanut butter, and cocoa powder.  Once combined, add in the maple syrup and vanilla.
  2. Stir in the rolled oats until combined.
  3. Cover with the lid and store in the refrigerator overnight.
  4. When ready to eat, stir the oatmeal and add in more milk if necessary.  Sprinkle with the chocolate chips and peanuts and enjoy!

Minty Yogurt Parfait

A savory spin on your typical sweet, breakfast parfait that is packed with flavor, texture, and protein!


  • ½ cup Greek yogurt
  • 2 tablespoons fresh mint, chopped
  • ¼ cup cooked chickpeas
  • 2 tablespoons raisins
  • chopped walnuts


  1. In a small bowl, combine the Greek yogurt and chopped mint.  Season with salt and pepper and mix well.
  2. Begin layering with the raisins, then chickpeas, then Greek yogurt
  3. Garnish with the chopped walnuts.

Caprese Salad In A Jar

This jar is packed with the flavors and colors of Italy! 


  • 1 cup arugula
  • ¼ cup basil leaves
  • ½ cup cherry tomatoes, halved
  • ¼ cup fresh mozzarella, cubed


  • 2 tbsp olive oil
  • ½ tbsp balsamic vinegar
  • a drop of honey
  • a pinch of sea salt


  1. In a small bowl, combine all of the ingredients for the dressing and mix well.
  2. Begin by layering the arugula, basil, cherry tomatoes, and cubed mozzarella.
  3. Pour the dressing over the salad and serve.

Burrito In A Jar

All of the flavors of this Mexican favorite made healthier and lighter by replacing the tortilla with whole-grain quinoa. 


  • ½ cup cooked quinoa
  • ¼ cup black beans
  • ½ cup lettuce, chopped
  • ¼ cup plain Greek yogurt
  • ¼ cup tomato salsa


  1. In a clean mason jar, begin assembling the burrito by layering each ingredient in the order it appears.
  2. Seal and serve when ready.

Michelle Chen is a sophomore at Cornell University majoring in Nutritional Sciences with a concentration in Dietetics.  She plans to enter the field of medicine.

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