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  • Writer's pictureeatingtherainbows

Mason Jar Meals

Updated: Nov 15, 2023

As the days get shorter and the air gets crisper, doesn't the craving for warm, nourishing meals kick in? Well, that's where mason jar meals swoop in to make life a little more flavourful and a lot more convenient.

I like to think of these Mason jar meals as little acts of self-love. Taking time to put together these tasty jars isn't just about making meals – it's an investment in your well-being. Picture this: a row of jars in your fridge, filled with the goodness you crafted, ready to be snatched up effortlessly for a week's worth of lunches. Goodbye last-minute lunch rush.

Here are a few of my faves to get you started.


Mason Jar Meal #1: BLAT

BLAT = Bacon, lettuce, avocado, tomato! This mason jar meal is everything you love about a BLT, but in a salad form. You could use any form of bacon, my favourite is tempeh. Tempeh has a high fibre content and is a good source of many nutrients (including protein and iron).

BLAT Mason Jar Meal Salad


  • Vegan Ranch

  • 1 small Red Onion (chopped)

  • 6-8 strips of Tempeh Bacon (chopped)

  • 3/4 cup Grape Tomatoes (halved)

  • 1 large Avocado (peeled and chopped)

  • Spinach

  • 1/4 cup Nutritional Yeast


  1. Cook tempeh (or bacon of choice) as instructed. Set aside.

  2. Prepare three mason jars. Begin by dividing the ranch into the bottom of each of the jars.

  3. Sprinkle 1/3 of the onion into each of the jars. Follow with tomato, tempeh, spinach, and avocado.

  4. Sprinkle on nutritional yeast.


Mason Jar Meal #2: Taco Salad

This is one of my absolute favourite salads that often makes people give a double take and ask if I'm still vegan.You can use whichever toppings you enjoy with your tacos, but these are my go-to ingredients. This jar is packed with protein and veggie goodness.

Taco Salad Mason Jar Meal


  • 1 package Veggie Ground

  • Taco seasoning (packet)

  • Salsa

  • 1 small Onion (diced)

  • 1 can Black Beans 400-500ml

  • 3/4 cup Grape Tomatoes (quartered)

  • 1 can Whole Kernel Corn 341ml

  • 1 Bell Pepper (diced)

  • Spinach or Kale

  • 1 Avocado (peeled and diced)


  1. Heat skillet and cook veggie ground according to instructions on packing, adding in taco seasoning package + a little water. Remove from heat once cooked and set aside.

  2. Set out three mason jars. Divide salsa into the bottom of each jar.

  3. Begin to layer ingredients divided equally amongst each jar - onion, black beans, tomato, corn, veggie ground, peppers, greens of choice, and avocado.


Mason Jar Meal #3: Apple Pecan Salad

This salad tastes exactly like fall. Sweet, savoury, crisp. Your taste buds and body will thank you – this jar is full of nutrients to help keep you energized all day.

Apple Pecan Mason Jar Salad


  • 1 small Onion (chopped)

  • 1 crisp Apple (chopped)

  • 5-6 Chickn Tenders (chopped)

  • 1/3 cup Dried Cranberries

  • 1/4 cup Pecans (pieced/chopped)

  • Kale (massaged and rinsed)

  • 1 Avocado (peeled and chopped)


  • 3-4 tbsp Maple Syrup, depending on sweetness

  • 3 tbsp Apple Cider Vinegar

  • 1 tsp Garlic Powder

  • 1/2 tsp Onion Powder

  • 1 tsp Italian Seasoning

  • Salt and Pepper to taste

  • 1/2 tsp Olive Oil


  1. Prepare chickn tenders according to packaging and set aside.

  2. Combine maple dyrup, apple cider vinegar, garlic powder, onion powder, Italian seasoning, oil, salt, and pepper in a small bowl to create the dressing.

  3. Set out three mason jars and distribute the dressing equally into the jars.

  4. Divide the rest of the ingredients into the jars - onions, apples, chickn, cranberries, pecans, kale, and avocado.


Mason Jar Meal #4: Mediterranean Jar

Falafels, hummus, quinoa … oh my! This meal is perfect to fill your Mediterranean food cravings.

Mediterranean Mason Jar Meal


  • Hummus

  • 1 cup Quinoa (uncooked)

  • 1 Onion (chopped)

  • 1 can Chickpeas (drained and rinsed)

  • 1 cup Grape Tomatoes (halved)

  • 1 Bell Pepper (chopped)

  • 6 Falafels

  • Kale

  • Hemp Seeds (optional)


  1. Begin by cooking the quinoa and falafels according to package instructions. Set aside.

  2. I like mixing the hummus with warm water and/or lemon juice to make it more of a dressing-like texture. Set out three mason jars and pour the hummus into each one.

  3. Divide the rest of the ingredients equally into each jar - cooked quinoa, onion, chickpeas, tomatoes, peppers, falafels, kale, and hemp seeds.


There you have it! Simple and delicious Mason Jar Meals. Perfect for work, school, home, and on-the-go. Each jar is flexible with its ingredients, and you can tweak them as you prefer. Regarding the avocado, I like to add it in the night or morning before I eat it – if this isn’t possible, just be sure to squeeze lemon juice on the avocado to keep it from browning.


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