20 Mason Jar Meal Prep Ideas for Easy Work Lunches

Meal prepping lunches has never been easier with these 20 Mason Jar Meal Prep Ideas for Work Lunches! These make-ahead meals are perfect for busy weekdays, keeping everything fresh and easy to grab. Mason jars make meal prep simple, offering easy storage, portion control, and mess-free lunches that travel well.

From Greek Chickpea Salad Jars to Buffalo Chicken Ranch Bowls, these quick and convenient meals are packed with flavor and ready to go. Just layer the ingredients, store them in the fridge, and enjoy a fresh, satisfying lunch at work, school, or anywhere a ready-to-eat meal is needed. These 20 easy mason jar lunch recipes will help streamline your week and make lunch the easiest meal of the day!

Why Mason Jar Meal Prep Ideas Work for Busy Lifestyles

✔ Grab-and-Go Convenience – No morning prep, just take it from the fridge and go!
✔ Stays Fresh for Days – Layering keeps ingredients crisp, making them last longer.
✔ Portion Control – Pre-measured meals help with balanced eating.
✔ Less Cleanup – Fewer dishes since everything is packed in one jar.
✔ Versatile & Customizable – Perfect for salads, pasta, grain bowls, and more.

How to Layer Mason Jar Meal Prep Ideas for Freshness

✔ Bottom Layer: Dressings, sauces, or marinades to prevent sogginess.
✔ Middle Layers: Proteins, grains, beans, and hearty veggies as a moisture barrier.
✔ Top Layer: Delicate ingredients like leafy greens, cheese, nuts, or herbs.
✔ Storage Tip: Keep jars upright in the fridge and shake or pour into a bowl when ready to eat.

Greek Chickpea Salad in a Jar – A Meal Prep Favorite!

A fresh and flavorful Mediterranean-inspired lunch, this Greek Chickpea Salad Jar is packed with chickpeas, crisp veggies, olives, and feta, all tossed in a tangy red wine vinaigrette. Perfect for meal prep, this mason jar lunch stays fresh for days and is easy to grab on busy mornings.

Ingredients:

• ½ cup chickpeas, cooked or canned (drained and rinsed)
• ¼ cup each of diced cucumber, halved cherry tomatoes, and sliced kalamata olives
• 2 tablespoons red onion, thinly sliced
• ¼ cup feta cheese, crumbled
• 1 cup romaine lettuce, chopped
• 2 tablespoons red wine vinaigrette
• 1 tablespoon fresh parsley, chopped

Instructions:

1. Pour the red wine vinaigrette into the bottom of a mason jar, followed by chickpeas, cucumbers, cherry tomatoes, red onion, and kalamata olives. Add the crumbled feta, then top with romaine lettuce and fresh parsley.
2. Seal and refrigerate for up to 5 days. Shake before eating or pour into a bowl.

Southwest Chicken Taco Mason Jar – A Perfect Grab-and-Go Lunch

This Southwest Chicken Taco Salad is one of the easiest Mason jar meal prep ideas for a protein-packed lunch. With layers of seasoned chicken, black beans, corn, and crunchy tortilla strips, it’s a meal that stays fresh and satisfying.

Ingredients

• 1 small chicken breast
• 1 teaspoon olive oil
• ½ teaspoon each of chili powder, cumin, and garlic powder
• 1 tablespoon lime juice
• ½ cup each of black beans, corn kernels, cherry tomatoes and bell peppers
• 2 tablespoons red onion, finely chopped
• 1 cup romaine lettuce, chopped
• 2 tablespoons shredded cheese
• ¼ cup crushed tortilla chips (packed separately)
• 2 tablespoons creamy chipotle dressing

Instructions

1. Rub the chicken with olive oil, chili powder, cumin, garlic powder, and lime juice, then grill or pan-sear until fully cooked. Let it rest before slicing it into bite-sized pieces.
2. In a mason jar, layer the chipotle dressing at the bottom, followed by black beans, corn, cherry tomatoes, bell peppers, and red onion. Add the sliced chicken, then top with romaine lettuce and shredded cheese. Pack the crushed tortilla chips separately and sprinkle them on just before serving.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Caprese Pasta Salad in a Jar – Fresh, Flavorful & Easy!

A fresh and simple take on a classic, this Caprese Pasta Salad Jar combines cherry tomatoes, mozzarella, and basil with tender pasta and a flavorful balsamic dressing. Perfect for meal prep, this jarred salad keeps well and is easy to enjoy on the go.

Ingredients

• 1 cup cooked pasta
• ½ cup cherry tomatoes, halved
• ¼ cup fresh mozzarella balls (bocconcini), halved
• ¼ cup fresh basil leaves, torn
• 2 tablespoons balsamic glaze
• 1 tablespoon extra virgin olive oil
• Salt and black pepper to taste

Instructions

1. Pour the balsamic dressing and olive oil into the bottom of a mason jar. Add the cooked pasta, followed by cherry tomatoes, mozzarella balls, and fresh basil. Season with salt and black pepper.
2. Seal and refrigerate for up to 3 days. Shake before eating or pour into a bowl.

Asian Peanut Noodle Mason Jar Salad – A Flavor-Packed Meal

This Asian Peanut Noodle Salad Jar is packed with bold flavors, crunchy veggies, and a creamy peanut dressing. Perfect for meal prep, this jarred salad is both satisfying and easy to grab for a quick lunch.

Ingredients

• 1 cup cooked rice noodles
• ½ cup each of shredded carrots and sliced bell pepper
• ¼ cup each of diced cucumber, green onions, and cilantro
• 2 tablespoons crushed peanuts
• 2 tablespoons peanut dressing (see below)
• 1 teaspoon sesame seeds (optional)
• Peanut Dressing:
  • 2 tablespoons peanut butter
  • 1 tablespoon each of soy sauce, rice vinegar, and sesame oil
  • 1 teaspoon each of honey, grated ginger, and lime juice
  • Water as needed to thin

Instructions

1. Whisk together all peanut dressing ingredients until smooth.
2. Pour the dressing into the bottom of a mason jar, followed by the cooked noodles, shredded carrots, red bell pepper, cucumber, and green onions. Add chopped cilantro and crushed peanuts on top. Sprinkle with sesame seeds if using.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

BBQ Ranch Chicken Salad Jar – Loaded with Bold Flavors!

This BBQ Ranch Chicken Salad Jar combines smoky barbecue flavors with creamy ranch dressing, crisp veggies, and juicy grilled chicken. It’s a hearty, flavor-packed mason jar meal that’s perfect for meal prep.

Ingredients

• 1 small chicken breast, cooked and chopped
• 1 teaspoon olive oil
• 1 tablespoon barbecue sauce
• ½ cup each of black beans, corn kernels, and cherry tomatoes
• ¼ cup each of shredded cheddar cheese and diced red onion
• 1 cup romaine lettuce, chopped
• 2 tablespoons ranch dressing

Instructions

1. Coat the cooked chicken with barbecue sauce and set aside.
2. Pour the ranch dressing into the bottom of a mason jar, followed by black beans, corn, cherry tomatoes, red onion, and shredded cheese. Add the barbecue chicken, then top with romaine lettuce.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Teriyaki Chicken & Rice Mason Jar Meal – A Takeout-Inspired Favorite

This Teriyaki Chicken & Rice Jar is a flavorful and satisfying meal packed with tender chicken, steamed rice, and crisp vegetables, all coated in a sweet and savory teriyaki sauce. Perfect for meal prep, it stays fresh and makes lunchtime effortless.

Ingredients

• 1 small chicken breast, cut into bite-sized pieces
• 1 teaspoon olive oil
• 2 tablespoons teriyaki sauce
• ½ cup cooked jasmine or brown rice
• ½ cup steamed broccoli florets
• ¼ cup each of shredded carrots and sliced red bell pepper
• 2 tablespoons chopped green onions
• 1 teaspoon sesame seeds (optional)

Instructions

1. Heat olive oil in a pan over medium heat. Add the chicken pieces and cook for 4-5 minutes per side until golden brown and fully cooked. Pour in the teriyaki sauce and stir, cooking for another 1-2 minutes until the sauce thickens and coats the chicken. Remove from heat and let cool slightly.
2. In a mason jar, layer the rice at the bottom, followed by steamed broccoli, shredded carrots, and red bell pepper. Add the teriyaki chicken on top, then garnish with chopped green onions and sesame seeds.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl and enjoy warm or cold.

Buffalo Chicken Ranch Mason Jar – Creamy, Spicy & Satisfying

This Buffalo Chicken Ranch Mason Jar Meal packs spicy, tangy flavors with tender chicken, crisp veggies, and creamy ranch dressing. It’s a bold, satisfying meal prep option that’s easy to assemble and perfect for a quick lunch.

Ingredients

• 1 small chicken breast, cut into bite-sized pieces
• 1 teaspoon olive oil
• 2 tablespoons buffalo sauce
• ½ cup cherry tomatoes, halved
• ¼ cup each of shredded carrots and diced celery
• ¼ cup crumbled blue cheese or shredded cheddar cheese
• 1 cup romaine lettuce, chopped
• 2 tablespoons ranch dressing

Instructions

1. Heat olive oil in a pan over medium heat. Add the chicken pieces and cook for 4-5 minutes per side until golden brown and fully cooked. Toss the cooked chicken with buffalo sauce and let it cool slightly.
2. Pour the ranch dressing into the bottom of a mason jar, followed by buffalo chicken. Top with cherry tomatoes, shredded carrots, diced celery, romaine lettuce, and blue cheese.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Mason Jar Burrito Bowl – Easy Meal Prep with Rice & Beans

This Mason Jar Burrito Bowl is a hearty, flavor-packed meal loaded with seasoned rice, black beans, fresh veggies, and juicy ground chicken or beef. It’s an easy meal-prep option that stays fresh and makes lunchtime effortless.

Ingredients

• ½ cup cooked rice (white, brown, or cilantro-lime)
• ½ cup black beans, drained and rinsed
• ½ cup ground chicken or ground beef
• 1 teaspoon olive oil
• 1 teaspoon taco seasoning
• ¼ cup each of corn kernels and cherry tomatoes, halved
• 2 tablespoons diced red onion
• ¼ cup shredded cheddar cheese
• 1 cup romaine lettuce, chopped
• 2 tablespoons salsa or pico de gallo
• 2 tablespoons guacamole (packed separately)
• 1 teaspoon chopped fresh cilantro (optional)

Instructions

1. Heat olive oil in a pan over medium heat. Add the ground chicken or beef, breaking it up with a spatula. Cook for 5-7 minutes until browned and fully cooked. Stir in taco seasoning and mix well. Remove from heat and let cool slightly.
2. In a mason jar, layer the salsa at the bottom, followed by cooked rice, black beans, and the seasoned meat. Add the corn, cherry tomatoes, and diced red onion. Sprinkle with shredded cheese, then top with romaine lettuce, guacamole, and cilantro.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Mediterranean Quinoa & Hummus Jar – Fresh & Filling!

This Mediterranean Quinoa & Hummus Mason Jar is a fresh and vibrant meal packed with protein-rich quinoa, creamy hummus, crisp vegetables, and briny olives. It’s a perfect grab-and-go lunch that stays fresh and full of flavor.

Ingredients

• ½ cup cooked quinoa (white, red, or mixed)
• ¼ cup hummus (classic or flavored)
• ¼ cup each of cherry tomatoes, cucumber, and kalamata olives
• 2 tablespoons red onion, thinly sliced
• ¼ cup crumbled feta cheese
• 1 cup mixed greens or baby spinach
• 1 tablespoon extra virgin olive oil
• 1 teaspoon lemon juice

Instructions

1. Spread the hummus in the bottom of the mason jar, followed by cooked quinoa. Drizzle with olive oil and lemon juice. Add the cherry tomatoes, cucumber, kalamata olives, and red onion. Sprinkle with crumbled feta cheese, then top with mixed greens or baby spinach.
2. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Pesto Orzo & Roasted Veggie Mason Jar – A Pasta Lover’s Dream

This Pesto Orzo & Roasted Veggie Mason Jar is a vibrant, flavor-packed meal featuring tender roasted vegetables, herby pesto-coated orzo, and creamy feta. It’s a perfect make-ahead lunch that’s both satisfying and easy to grab on busy days.

Ingredients

• ½ cup cooked orzo pasta
• 2 tablespoons basil pesto
• 1 cup vegetables (zucchini, bell peppers, cherry tomatoes)
• ¼ cup chickpeas, drained and rinsed
• 2 tablespoons crumbled feta cheese
• 1 teaspoon extra virgin olive oil
• 1 teaspoon lemon juice
• 1 cup arugula or baby spinach (optional)
• ½ teaspoon each of dried oregano and garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400℉. Toss diced veggies with olive oil, dried oregano, garlic powder, salt, and black pepper. Spread evenly on a baking sheet and roast for 15-20 minutes or until tender and slightly caramelized. Let cool slightly.
2. In a mason jar, layer one tablespoon of pesto and the roasted vegetables at the bottom, followed by orzo, remaining pesto, and chickpeas. Drizzle with olive oil and lemon juice. Add crumbled feta and toasted pine nuts if using. Finish with arugula or baby spinach on top.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Cold Sesame Noodles in a Jar – A Refreshing, Flavorful Meal

This Cold Sesame Noodles Mason Jar Meal is a flavorful, refreshing dish packed with chewy noodles, crisp veggies, and a creamy sesame sauce. Perfect for meal prep, this grab-and-go lunch is both satisfying and delicious.

Ingredients

• ½ cup cooked noodles (rice noodles or soba)
• 2 tablespoons sesame sauce (see below)
• ¼ cup each of shredded carrots, sliced bell peppers, and sliced cucumber
• 2 tablespoons chopped green onions
• 1 tablespoon each of toasted sesame seeds and crushed peanuts
• 1 teaspoon chopped cilantro (optional)
• Sesame Sauce:
  • 2 tablespoons tahini or peanut butter
  • 1 tablespoon each of soy sauce and rice vinegar
  • 1 teaspoon each of sesame oil, honey (or maple syrup), and grated ginger
  • 1 clove garlic, minced
  • Water as needed to thin

Instructions

1. Whisk together all sesame sauce ingredients until smooth. Cook the noodles, rinse under cold water, and drain well.
2. In a mason jar, layer the sesame sauce at the bottom, followed by the cooked noodles. Add shredded carrots, bell peppers, cucumber, and green onions. Sprinkle toasted sesame seeds, crushed peanuts, and cilantro on top.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Italian Antipasto Mason Jar Salad – Like a Deli Platter in a Jar!

This Italian Antipasto Mason Jar Meal is a bold, savory combination of marinated veggies, cured meats, cheese, and olives. It’s a perfect no-cook meal prep option with all the flavors of a classic antipasto platter in a convenient, grab-and-go format.

Ingredients

• ½ cup cherry tomatoes, halved
• ¼ cup roasted red peppers, sliced
• ¼ cup marinated artichoke hearts, chopped
• ¼ cup black or green olives, sliced
• ¼ cup mozzarella balls (bocconcini) or diced provolone
• ¼ cup salami or pepperoni
• ¼ cup cubed ham or prosciutto
• 1 tablespoon chopped fresh basil
• 1 cup mixed greens or baby spinach
• Homemade Italian Dressing:
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • ½ teaspoon each of dried oregano, dried basil, garlic powder, and onion powder
  • Salt and pepper to taste
  • ½ teaspoon honey (optional)
  • 1 teaspoon grated Parmesan cheese (optional)

Instructions

1. To make the dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, oregano, basil, garlic powder, onion powder, salt, and black pepper until well combined. Add honey and Parmesan if using, then whisk again until smooth.
2. Pour the homemade Italian dressing into the bottom of a mason jar. Add cherry tomatoes, roasted red peppers, marinated artichokes, and olives, allowing them to absorb the dressing. Next, layer the mozzarella balls and sliced meats. Sprinkle with fresh basil, then top with mixed greens or baby spinach to keep them crisp.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Balsamic Chicken and Berry Mason Jar – Sweet, Savory & Satisfying

This Balsamic Chicken Berry Mason Jar Salad is a sweet and savory combination of juicy grilled chicken, fresh berries, creamy goat cheese, and crunchy pecans, all tied together with a tangy balsamic vinaigrette. It’s a vibrant and refreshing make-ahead meal perfect for a busy week.

Ingredients

• ¼ cup balsamic vinaigrette (see homemade recipe below)
• ½ cup boneless, skinless chicken breast
• ½ teaspoon olive oil
• Salt and pepper to taste
• ½ cup mixed berries (strawberries, blueberries, or raspberries)
• ¼ cup crumbled goat cheese
• ¼ cup candied or toasted pecans
• ½ cup sliced cucumbers
• ¼ cup red onion, thinly sliced
• 1 cup mixed greens or baby spinach
• Homemade Balsamic Vinaigrette:
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

1. Heat olive oil in a pan over medium heat. Season the chicken breast with salt and black pepper, then cook for 4-5 minutes per side until golden brown and fully cooked (internal temp 165℉). Let it rest for a few minutes, then slice or dice.
2. Pour the balsamic vinaigrette into the bottom of a mason jar. Add grilled chicken first, allowing it to absorb some of the flavors. Next, layer the greens, sliced cucumbers, and red onions, followed by fresh mixed berries. Sprinkle with crumbled goat cheese and pecans for added crunch.
3. Seal the jar and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Egg Roll in a Jar – A Low-Carb Stir Fry Meal Prep Must-Try

This Egg Roll in a Jar delivers all the flavors of a classic egg roll—minus the wrapper! Packed with seasoned ground chicken, crunchy cabbage, and a savory sesame-soy sauce, this low-carb, meal-prep-friendly dish is perfect for a quick and satisfying lunch.

Ingredients

• ½ lb ground chicken or turkey
• 2 teaspoons sesame oil or olive oil
• 2 cloves garlic, minced
• ½ teaspoon ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon each of rice vinegar and sriracha
• ½ cup each of shredded cabbage, shredded carrots, and sliced bell pepper
• 2 green onions, sliced
• 1 tablespoon sesame seeds
• ¼ teaspoon black pepper

Instructions

1. Heat sesame oil or olive oil in a pan over medium heat. Add ground chicken, breaking it apart as it cooks. Stir in garlic, ginger, soy sauce, rice vinegar, and sriracha. Cook until the meat is fully browned and the liquid is mostly absorbed (about 5 minutes). Remove from heat and let cool slightly.
2. Start with the cooked chicken at the bottom. Add shredded cabbage, shredded carrots, and bell peppers above the chicken. Top with green onions and sesame seeds for extra crunch and flavor.
3. Close the jar and refrigerate for up to 4 days. When ready to eat, shake the jar and enjoy it as-is, or dump it into a bowl and heat it for a warm meal.

Protein-Packed Cobb Mason Jar Salad – A Hearty & Fresh Lunch

This Cobb Mason Jar Salad is a high-protein, flavor-packed meal that’s perfect for meal prep. With layers of hard-boiled eggs, grilled chicken, crispy bacon, creamy avocado, and blue cheese, it delivers a satisfying balance of flavors in every bite.

Ingredients

• ¼ cup ranch or blue cheese dressing
• ½ cup boneless, skinless chicken breast
• ½ teaspoon olive oil
• Salt and pepper to taste
• 1 hard-boiled egg, chopped
• ¼ cup each of cherry tomatoes, cucumber, and avocado (squeeze lemon juice over it)
• ¼ cup cooked bacon, crumbled
• ¼ cup crumbled blue cheese or feta
• 1 cup romaine lettuce, chopped

Instructions

1. Heat olive oil in a pan over medium heat. Season the chicken with salt and black pepper, then grill for 4-5 minutes per side until golden brown and cooked through (internal temp 165℉). Let it rest for a few minutes, then dice.
2. Pan-fry the bacon until crispy, drain it on paper towels, and crumble it. Hard-boil the egg, let it cool, then chop. Alternatively, cook bacon in the air fryer and hard-boil eggs in the air fryer.
3. Pour the ranch or blue cheese dressing into the bottom of the jar. Add bacon and grilled chicken, followed by the vegetables. Finally, top with chopped romaine lettuce and place the boiled egg. Season the egg with salt and pepper.
4. Close the jar and refrigerate for up to 4 days. Shake before eating or pour into a bowl to enjoy.

BBQ Pulled Pork & Slaw Mason Jar – A BBQ Lover’s Dream!

This BBQ Pulled Pork & Slaw Mason Jar is a smoky, tangy, and satisfying meal perfect for meal prep. Tender pulled pork is layered with crunchy coleslaw, pickles, and a drizzle of BBQ sauce, making it an easy grab-and-go lunch with bold flavors.

Ingredients

• ½ cup cooked pulled pork (homemade or store-bought)
• 2 tablespoons BBQ sauce
• ½ cup coleslaw mix (shredded cabbage & carrots)
• 2 tablespoons coleslaw dressing
• ¼ cup sliced pickles
• ¼ cup corn kernels
• ¼ cup red onion, thinly sliced
• ½ cup romaine or shredded lettuce

Instructions

1. If using store-bought pulled pork, warm it slightly and mix it with BBQ sauce. If making from scratch, slow-cook pork shoulder with BBQ seasonings until fork-tender, then shred. Let cool before assembling.
2. Toss the coleslaw mix with coleslaw dressing until evenly coated.
3. Start by layering the BBQ pulled pork at the bottom. Drizzle with a little extra BBQ sauce. Next, add coleslaw, corn, and red onions. Finish with a layer of romaine or shredded lettuce at the top, pickles, and shredded carrots.
4. Close the jar and refrigerate for up to 4 days. Shake before eating or pour into a bowl to enjoy.

Loaded Baked Potato Mason Jar Meal – Creamy, Cheesy & Satisfying

A satisfying take on the classic baked potato, this mason jar meal is layered with roasted potatoes, crispy bacon, cheddar cheese, green onions, and a creamy sour cream dressing. It’s hearty, easy to meal prep, and perfect for a grab-and-go lunch!

Ingredients

• 1½ cups roasted potatoes, cubed
• 3 tablespoons sour cream dressing (sour cream mixed with a little garlic powder, salt, and black pepper)
• ¼ cup shredded cheddar cheese
• 2 slices cooked bacon, crumbled
• 2 tablespoons green onions, sliced
• 1 tablespoon chives, chopped
• 1 tablespoon crispy fried onions (optional, for crunch)

Instructions

1. Preheat the oven to 400℉. Toss cubed potatoes with a drizzle of olive oil, salt, and pepper, then spread them on a baking sheet. Roast for 25-30 minutes, flipping halfway, until golden brown and crispy. Meanwhile, cook the bacon in a skillet over medium heat for 5-7 minutes until crispy. Transfer to a paper towel-lined plate to drain excess grease, then crumble once cooled.
2. To assemble, pour the sour cream dressing into the bottom of a mason jar, followed by the roasted potatoes. Layer the shredded cheddar cheese next, then add the crumbled bacon. Sprinkle with green onions and chives. Top with crispy fried onions if using.
3. Seal the jar and refrigerate for up to 3 days. Enjoy cold or slightly warmed up!

Avocado Tuna Salad Mason Jar – Creamy, Crunchy & Protein-Packed

This Avocado Tuna Salad Jar is a creamy, protein-packed meal perfect for a quick and easy lunch. Made with flaky tuna, creamy avocado, crunchy cucumbers, and a zesty lemon dressing, it’s a fresh and satisfying option for meal prep.

Ingredients

• 1 can (5 oz) tuna, drained
• ½ avocado, mashed
• 2 tablespoons Greek yogurt or mayo
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• Salt and black pepper, to taste
• ¼ cup cucumber, diced
• ¼ cup cherry tomatoes, halved
• ¼ cup red onion, finely sliced
• 1 tablespoon fresh parsley or cilantro, chopped
• 1 cup mixed greens or spinach

Instructions

1. In a small bowl, mix the drained tuna with mashed avocado, Greek yogurt (or mayo), Dijon mustard, lemon juice, salt, and black pepper until well combined.
2. In a mason jar, layer the ingredients: start with the tuna avocado mixture at the bottom, followed by diced cucumbers, cherry tomatoes, and red onions. Sprinkle fresh parsley or cilantro, then top with mixed greens or spinach to keep everything fresh. Seal and refrigerate for up to 2 days.

Spicy Buffalo Cauliflower & Quinoa Jar – A Fiery, Flavorful Meal

This Spicy Buffalo Cauliflower & Quinoa Mason Jar is a bold and flavorful plant-based meal prep option. Roasted cauliflower is coated in a zesty buffalo sauce and layered with fluffy quinoa, crisp veggies, and a cooling ranch dressing to balance the heat. Perfect for a satisfying lunch that stays fresh in the fridge!

Ingredients

• 2 cups cauliflower florets
• 1 tablespoon olive oil
• ½ teaspoon each of garlic powder and smoked paprika
• ¼ teaspoon salt
• ¼ cup buffalo sauce
• ¼ cup ranch dressing
• 1 cup cooked quinoa
• ½ cup shredded romaine lettuce or spinach
• ½ cup diced cucumber
• ¼ cup each of shredded carrots and halved cherry tomatoes
• 2 tablespoons sliced red onion
• 2 tablespoons crumbled blue cheese
• 1 tablespoon chopped parsley

Instructions

1. Preheat the oven to 400℉. Toss the cauliflower florets with olive oil, garlic powder, smoked paprika, and salt. Spread them on a lined baking sheet and roast for 20–25 minutes until golden and slightly crispy. Remove from the oven and toss with buffalo sauce while still warm.
2. Pour ranch dressing mixed with buffalo sauce at the bottom in a mason jar. Add a layer of cooked quinoa, followed by shredded romaine, diced cucumber, and shredded carrots. Add the roasted buffalo cauliflower and top with cherry tomatoes, red onion, and blue cheese. Garnish with chopped parsley.
3. Seal and refrigerate for up to 4 days. Shake before eating or pour into a bowl.

Sweet Chili Shrimp Pasta in a Jar – A Fresh Take on Meal Prep

A flavorful and satisfying meal, this Sweet Chili Shrimp Pasta Mason Jar is packed with juicy shrimp, tender pasta, and crisp veggies, all coated in a tangy-sweet chili sauce. With a perfect balance of heat and sweetness, this meal prep-friendly jar is great for lunch or dinner, staying fresh and vibrant for days.

Ingredients

• ½ cup raw shrimp, peeled and deveined
• 1 teaspoon olive oil
• 1 teaspoon soy sauce
• ½ teaspoon garlic powder
• 1 cup cooked pasta
• ¼ cup julienned bell peppers, shredded carrots, edamame, and cucumbers
• 2 tablespoons green onions, chopped
• 2 tablespoons sweet chili sauce
• 1 teaspoon sesame seeds

Instructions

1. Heat a pan over medium heat and add olive oil. Toss in the shrimp, soy sauce, and garlic powder. Sauté for 2-3 minutes on each side until the shrimp turns pink and opaque. Remove from heat and let cool.
2. Pour the sweet chili sauce into the bottom of the mason jar. Add the cooked pasta, followed by the edamame, bell peppers, shredded carrots, and cucumbers. Layer the cooked shrimp on top and sprinkle with sesame seeds and green onions.
3. Seal the jar and refrigerate for up to 3 days. Shake before eating or pour into a bowl.

Which of these mason jar meal prep ideas are you excited to try? Let us know in the comments! If you love meal prep, be sure to save this post for easy reference.