Research shows that eating a protein-rich breakfast can help turn down your hunger and cravings all day long. We recommend breakfasts that have at least 20 grams of protein and less than 400 calories. These tasty jar options pack in plenty of protein (thanks to Greek yogurt) and have whole-grain carbs for longer-lasting energy.
I’m not sure why jar food became so hot but I suspect it has something to do with the nostalgia of the Ball mason jars combined with the amazing way the layers of food look in the jars.
One Minute to Make a Healthy Jar Breakfasts
If you’re one of the 17% of adults who regularly skips breakfast, you’re not making it any easier to lose or maintain a healthy weight. In fact, you’re increasing your odds of being overweight.
For a quick and easy breakfast that takes just a minute (literally), try these jar muesli options. I make mine in the Make them in a small (16 oz) Ball preserving jar or use an emptied and clean peanut butter or jelly jar.
(Use a 16 ounce Bonne Maman jelly jar, peanut butter jar or a 16 oz Ball Mason jar)
- 3/4 cup nonfat plain Greek Yogurt (like those from Fage, Oikos or Chobani)
- 3/4 cup fresh or frozen berries (no added sugars)
- Add 1/3 cup raw rolled oats (not instant)
- Add 1 ½ maple syrup, honey or agave
Layer ingredients in order in small Ball jar, close and store in refrigerator overnight.
Nutrition Facts: 385 calories, 1.5 grams fat, 9 grams fiber, 33 grams protein, 65 grams carbohydrate
Nutty Jar Muesli
3/4 cup nonfat plain Greek yogurt
1 tbsp chopped nuts
Add 1 ½ tsp maple syrup, honey or agave
Cinnamon, if desired
Layer ingredients in small 16-oz jar. Close and store in refrigerator overnight.
Nutrition facts: 300 calories, 3 grams fat, 3 grams fiber, 25 grams protein, 40 grams carbohydrate
–Julie Upton, MS, RD, CSSD