3 Steps to Quick & Easy Mason Jar Breakfasts

Demi Tsasis
by Demi Tsasis
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3 Steps to Quick & Easy Mason Jar Breakfasts

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%

About the Author

Demi Tsasis
Demi Tsasis

Demi is the marketing coordinator for MyFitnessPal. She’s an avid home chef, photographer and dog lover. When she isn’t whipping up Mediterranean-inspired cuisine with produce from her urban garden, she can be found walking her dog, shopping, or attending group fitness classes in her Oakland, CA neighborhood. Check her out on Instagram to see what she’s up to.

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