Quick and Easy Mason Jar Breakfast

Mason jars take the hassle out of breakfast—make something ahead of time, grab it, and go. And, they’re super cute! Here is 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!

mason jar 3
Build your own Mason Jar Breakfast

Protein-Rich Base (150-225 calories per cup)

Greek Yogurt

Composition (per 200 grams): Calories: 150; Total Fat: 4g; Saturated Fat: 3g; Cholesterol: 10mg; Sodium: 65mg; Total Carbohydrates: 8g; Dietary Fiber: 0g; Sugars: 8g; Protein: 20g

Nutritional Profile: Potassium: 155mg; Vitamin A: 2%; Calcium: 20%

Oats

Composition (per cup): Calories: 166; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 9mg; Total Carbohydrates: 32g; Dietary Fiber: 4g; Sugars: 1g; Protein: 6g

Nutritional Profile: Potassium: 143mg; Calcium: 2%; Iron: 12%

mason jar chia

Quinoa

Composition (per cup): Calories: 222; Total Fat: 4g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 13mg; Total Carbohydrates: 39g; Dietary Fiber: 5g; Sugars: 0g; Protein: 8g

Nutritional Profile: Potassium: 318mg; Calcium: 3%; Iron: 15%

Chia Seeds

Composition: (28 grams): Calories: 137; Total Fat: 9 grams; Saturated Fat: 9g; Cholesterol: 0mg; Sodium: 5mg; Total Carbohydrates: 12g; Dietary Fiber: 11g; Sugars: 0g; Protein: 4g

Nutritional Profile: Calcium: 18%; Phosphorus: 27%; Potassium: 44.8mg; Sodium: 5.3mg; Zinc: 1mg; Manganese: 30%

mason jar 2

Fruity Middle (30-100 calories per half cup)

Strawberries

Composition (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

Nutritional Profile: Potassium: 220mg; Vitamin C: 149%; Calcium: 2%; Iron: 4%

mason jar berry

Peaches

Composition (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

Nutritional Profile: Potassium: 224mg;

Banana

Composition (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

Nutritional Profile: Potassium: 422mg; Vitamin A: 2%; Vitamin C: 17%; Calcium: 1%; Iron: 2%

Rockmelon

Compositon (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

Nutritional Profile: Potassium: 208mg; Vitamin A: 54%; Vitamin C: 49%; Calcium: 1%; Iron: 1%

Base, Middle, Topping, Lid = GO!
Jar, Base, Middle, Topping, Lid = GO!

Nutty Topping 

Almonds

Composition (per 28 gram serving): Calories: 161; Total Fat: 14g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrates: 6g; Dietary Fiber: 3g; Sugars: 1g; Protein: 6g

Nutritional Profile: Potassium: 200mg; Calcium: 7%; Iron: 6%

mason jar almonds

Cashews

Composition (per 28 grams serving): Calories: 155; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 3mg; Total Carbohydrates: 9g; Dietary Fiber: 1g; Sugars: 2g; Protein: 5g

Nutritional Profile: Potassium: 187mg; Calcium: 1%; Iron: 10%

Pistachios

Composition (per 28 gram serving): Calories: 159; Total Fat: 13g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 113mg; Total Carbohydrates: 7g; Dietary Fiber: 3g; Sugars: 2g; Protein: 6g

Nutritional Profile: Potassium: 291mg; Vitamin A: 1%; Vitamin C: 1%; Calcium: 3%; Iron: 7%

Peanuts

Composition (per 28 grams serving): Calories: 168; Total Fat: 15g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 90mg; Total Carbohydrates: 4g; Dietary Fiber: 3g; Sugars: 1g; Protein: 8g

Nutritional Profile: Potassium: 200mg; Calcium: 2%; Iron: 2%

 

Inspiration taken from www.myfitnesspal.com 

One thought on “Quick and Easy Mason Jar Breakfast

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s