Mason jars take the hassle out of breakfast—make something ahead of time, grab it, and go. And, they’re super cute! We’ve created a simple template for you to follow when putting together your own amazing breakfast creations. Keeping it simple (and a little sweet) is the name of the game here. Start with protein-rich dairy or fiber-filled grains as a base, add fruit, and top with a few nuts. Voila—a healthy and filling breakfast!
Fill your jar from the bottom up, and be sure anything you cook has cooled before assembling.
Protein-Rich Base (150-225 calories per cup)
2% Greek Yogurt
Nutrition (per 7oz): Calories: 150; Total Fat: 4g; Saturated Fat: 3g; Cholesterol: 10mg; Sodium: 65mg; Total Carbohydrates: 8g; Dietary Fiber: 0g; Sugars: 8g; Protein: 20g
Nutrition Bonus: Potassium: 155mg; Vitamin A: 2%; Vitamin C: 0%; Calcium: 20%; Iron: 0%
Oatmeal
Nutrition (per cup): Calories: 166; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 9mg; Total Carbohydrates: 32g; Dietary Fiber: 4g; Sugars: 1g; Protein: 6g
Nutrition Bonus: Potassium: 143mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 2%; Iron: 12%
Quinoa
Nutrition (per cup): Calories: 222; Total Fat: 4g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 13mg; Total Carbohydrates: 39g; Dietary Fiber: 5g; Sugars: 0g; Protein: 8g
Nutrition Bonus: Potassium: 318mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 3%; Iron: 15%
Fruity Middle (30-100 calories per half cup)
Strawberries
Nutrition (per ½ cup): Calories: 49; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 2mg; Total Carbohydrates: 12g; Dietary Fiber: 3g; Sugars: 7g; Protein: 1g
Nutrition Bonus: Potassium: 220mg; Vitamin A: 0%; Vitamin C: 149%; Calcium: 2%; Iron: 4%
Peaches
Nutrition (per ½ cup): Calories: 46; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 11g; Dietary Fiber: 2g; Sugars: 10g; Protein: 1g
Nutrition Bonus: Potassium: 224mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 0%; Iron: 0%
Bananas
Nutrition (per ½ cup): Calories: 105; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Total Carbohydrates: 27g; Dietary Fiber: 3g; Sugars: 14g; Protein: 1g
Nutrition Bonus: Potassium: 422mg; Vitamin A: 2%; Vitamin C: 17%; Calcium: 1%; Iron: 2%
Cantaloupe
Nutrition (per ½ cup): Calories: 27; Total Fat: 0g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 13mg; Total Carbohydrates: 7g; Dietary Fiber: 1g; Sugars: 6g; Protein: 1g
Nutrition Bonus: Potassium: 208mg; Vitamin A: 54%; Vitamin C: 49%; Calcium: 1%; Iron: 1%
Nutty Topping (150-170 calories per ounce)
Almonds
Nutrition (per 1oz serving): Calories: 161; Total Fat: 14g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 6g; Dietary Fiber: 3g; Sugars: 1g; Protein: 6g
Nutrition Bonus: Potassium: 200mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 7%; Iron: 6%
Cashews
Nutrition (per 1oz serving): Calories: 155; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 3mg; Total Carbohydrates: 9g; Dietary Fiber: 1g; Sugars: 2g; Protein: 5g
Nutrition Bonus: Potassium: 187mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 1%; Iron: 10%
Pistachios
Nutrition (per 1oz serving): Calories: 159; Total Fat: 13g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 113mg; Total Carbohydrates: 7g; Dietary Fiber: 3g; Sugars: 2g; Protein: 6g Nutrition Bonus: Potassium: 291mg; Vitamin A: 1%; Vitamin C: 1%; Calcium: 3%; Iron: 7%
Peanuts
Nutrition (per 1oz serving): Calories: 168; Total Fat: 15g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 90mg; Total Carbohydrates: 4g; Dietary Fiber: 3g; Sugars: 1g; Protein: 8g
Nutrition Bonus: Potassium: 200mg; Vitamin A: 0%; Vitamin C: 0%; Calcium: 2%; Iron: 2%
