Healthy Mason Jar Lunches That Are Not Salads

Collated purely for the sake of easy peasy healthy living, these mason jar recipes are especially for the busy bees who would like to bring healthy lunches (that is not a salad) to work to help keep their diet plans on track. It is a brilliant idea to have everything fitted in an air-tight glass jar. This would mean that it takes up very little space in the relatively small bag that one may carry to work. Also, not forgetting how the layering of the food can be super pleasant for some daily social media updates during your break time. Read on and start trying some of these healthy, low-calorie lunches in a 32 oz mason jar that you can make in a jiffy!

 

Greek Yoghurt Chicken & Broccoli

Now, if you have made a ton of overnight oats prior to this article, greek yoghurt is surely an ingredient that you have and will love to make exciting for your palette again. Make yourself some delicious, creamy chicken and broccoli with this following recipe that will woo your taste buds back in no time. Here’s what you will need:

  • ¼  cup black olives, sliced
  • ¼  cup of cherry tomatoes, whole
  • ¼  cup of red onion, diced
  • ½   a cucumber, chopped
  • 1 chicken breast, sliced
  • 1-2 cups of broccoli florets
  • Pinch each of salt and pepper
  • 1 tablespoon of olive oil
  • 1 cup of plain nonfat Greek yoghurt
  • 2 tablespoons of milk
  • 2 teaspoons of honey
  • 2 tablespoons of chopped fresh dill

Season chicken breast and broccoli with olive oil, salt and pepper and toss it in a 250 degree Celsius oven for 15 minutes. Leave to cool. Mix the greek yoghurt, milk, honey and dill in a bowl. Then start the layering in the mason jar by first pouring the yoghurt in while avoiding the sides, Next would be the cooked chicken breast, then the sequence of cucumber, red onions, cherry tomatoes black olives and then the cooked broccoli. If you would like to, you can swap the broccoli to a bunch of baby spinach or roughly chopped kale. Close the lid and chuck it into the fridge until you are ready to eat. Simply flip the bottle around to incorporate the yoghurt to the rest of the ingredients in the jar, or pour the contents out to a bowl and enjoy!

 

Avocado Toast In Jars

Yes, you have read it right! The food of the Millennials in a jar. Lit or what? Here’s what you will require:

  • 1 large avocado, mashed
  • 4 eggs boiled, sliced or coarsely mashed
  • 2 slices of bread cubed and toasted (like large croutons)
  • Pinch of red pepper flakes
  • Salt and pepper to taste

Start the base with the eggs, then a pinch of the red pepper flakes. Next, the avocado mash, followed by a touch of the salt and pepper to season. Lastly, top it off with the toasted cubes of bread ( croutons) and you are ready to go. This recipe serves two and should be eaten as soon as possible as the avocado will turn brown. Make this right before you head out. If you are keeping it for a later period of time, do add the pit of the avocado in the mash when you place them in the jar. This will help to slow down the oxidising rate of the avocado mash. Best to consume in 2 hours and no refrigeration required.

You may like to pop in bits of ham, bacon, shredded chicken or smoked salmon before layering the rest in the jar to jazz things up. Alternatively, some cherry tomatoes would be really delish too.

 

Sesame Ginger Chicken Zoodle

If you are really all out on a diet to rid unwanted fat or maintain your figure, this may be just the recipe for you! For a variation of this delicious and low-calorie lunch, try swapping the chicken breast for some baked salmon or tuna, and the zucchini noodles for some cauliflower rice. We think that this is a clever and versatile recipe that would help you bust hunger and stay in shape effortlessly. To make this sesame ginger chicken zoodle, you will need

  • 90 grams of zucchini noodles or cauliflower rice
  • 1 red chilli, seeds removed and sliced
  • 1 green onion, thinly sliced
  • ⅓ cup of snow peas
  • ½  carrot, cut into long matchsticks
  • ⅔  cup of sliced baked chicken or meat of choice
  • ⅔  cup of red cabbage, thinly sliced
  • 1 tablespoon of rice wine vinegar
  • 2 teaspoons of lime juice
  • 2 tablespoons of salt-reduced soy sauce
  • 1 tablespoon of honey
  • Pinch of pepper
  • 1 tablespoon of  sesame oil
  • 1 teaspoon of sesame seeds

Blanch the zoodles for 3 mins in boiling water or steam the cauliflower rice for 15 mins. Transfer it into a bowl to cool. Add the green onions and toss to combine. Next, on a separate bowl, add sliced chilli, vinegar, lime juice, soy sauce, honey, oil and sesame seeds. Stir till the honey is completely dissolved. Add in the pepper. Now, you are ready to layer the foods in the jar. Start with half the sauce then the zucchini noodles, carrot, followed by the chicken, cabbage and topped with the snow peas. Pop this into the fridge and serve when ready to eat. Turn the jar upside down to have the sauce coated the other ingredients. The recipe makes 2 portions. Do note that if you are making the cauliflower rice version of this, have the carrot as the first layer after the sauce to prevent the cauliflower from absorbing all the sauce. Enjoy!