Easy and Nutritious Mason Jar Recipes Designed for Runners

Easy and Nutritious Mason Jar Recipes Designed for Runners

When I work with runners, I often have to get creative when it comes to fueling up around work or school schedules. Runners and other active individuals need more nutrition throughout the day to ensure their bodies are getting what it needs. Runners need energy not only to support training and recovery, but also to keep their bodies functioning properly every day.

Early morning workouts and navigating busy schedules all require thinking ahead when it comes to food. It can be easy to miss opportunities if you don’t plan ahead. So finding ways to get food in portable, easy-to-prepare ways can be very valuable for someone who is constantly on the go and for those who need to eat more often. Taking advantage of mason jar recipes for meals and snacks can be cost-effective and convenient, while providing a sustainable option.

storage jar are great because you can easily take them with you whether you’re running errands, going to the office, or just wanting a healthy meal or snack ready.

I’ve put together some of my favorite mason jar recipes with runners in mind. These include foods that support energy, are filling, support gut health and can be great as part of your post-run recovery!

Choose what you can tolerate and what gives you the energy you need for your run. (Remember, portions can be adjusted to suit individual needs.) The great thing about glass jars is that they come in a variety of sizes. And each of these recipes contains a mix of carbohydrates, proteins and fats.

A note: If you prefer to heat any of the following recipes before consumption, make sure your jar is microwave safe. The lids of jars contain metal and should not be placed in the microwave. The foods and recipes provided here are also general recommendations for runners and other active individuals. Some of these meals may serve better as a snack for some people.

Contact a registered dietitian for personalized nutritional advice and take the time to listen to what your body needs. If you need to give your body more than the recipes below, use these recipes as a base and add more of the other foods that will help increase workout satisfaction.

    Mason Jar Creamy Oats Recipe

    Thanks to Yasi Ansari

    This is a great meal to maintain energy and make you feel full and satisfied. It offers a good source of fats that can help reduce inflammation, and plenty of fiber (4 to 6 grams in the oats, depending on the serving size, almost 2 grams from walnuts, and even more if you add berries – at least 3 grams). This supports gut health and regularity when it comes to digestion, and it’s tasty and easy to eat!

    This recipe can be consumed as a meal or snack. For those in need of more nutrition, pair this recipe with a side of eggs with avocado, chicken sausage, or a side of toast with peanut butter and jelly.


      ½–¾ cup dried oats

      ¼ cup chopped walnuts

          ½ banana, chopped or ½ cup fresh berries (or top with fresh jam)

          1-2 tablespoons almond butter or sunflower seed butter

          Add 2 tablespoons of chia seeds to the top of the oatmeal

          Drop honey or agave

              Travel directions

              Cook the oats in milk or water according to package directions. (I start with water and then add milk at the end of the meal to make it “creamier”.) Adding soy or cow’s milk can help increase the protein content. Soak the walnuts in hot water for a few minutes before chopping them to make them softer and easier to bite into. After cooking, add fruit, stir in almond butter or sunflower seed butter, add chia seeds and finally drizzle with honey or agave.

              Mason Jar Salad Recipe

              The recipe is also packed with fiber from the quinoa or barley (about 5 grams), garbanzo beans (about 4 grams) and provides long-lasting energy. It is also filled with antioxidants from vegetables and leafy greens, as well as vegetables that contain vitamins A and C. Because of the high fiber content, eat three hours before training and consume a simple carbohydrate (such as fruit slices, diced fruit, a granola bar, or a banana) right before training.


                1 cup spinach or arugula

                ½–1 cup cooked quinoa, barley, or a mix

                ½ cup garbanzo beans

                ½ cup sliced ​​cucumbers

                ¼ cup radish

                A handful of chopped bell peppers

                Add 4 oz chopped cooked salmon or chicken or tofu

                Dressing: Red wine vinegar, extra virgin olive oil, salt and pepper to taste

                Travel directions

                Wash and cut vegetables. Boil egg whites and let cool in the fridge after cooking. Then add vegetables and proteins to the glass jar. Add dressing just before eating.

                Mason Jar Yogurt Parfait in a Cup Recipe

                mason jar recipes

                Thanks to Yasi Ansari

                This mason jar recipe offers gut-friendly probiotics from yogurt, is high in fiber (the berries can have nearly 4 grams), and also disease-fighting antioxidants from those berries. This dish also provides a good source of protein from the yogurt, granola, and nuts. The nuts and seeds provide additional benefits, including health-promoting fats. This combination of carbohydrates, proteins and fats helps to retain energy and serve a satisfying meal or snack. Go for this one if you can’t tolerate dairy before a run, or eat it as a recovery snack.


                  1 cup yogurt

                  1 cup berries

                  ¼ cup of granola

                  ¼ cup seeds or nuts of your choice

                  Travel directions

                  Layer the following: Greek yogurt, yogurt, or alternative (Greek yogurt is a top choice for its protein content). Add fresh or frozen blackberries or blueberries (blackberries and wild blueberries are pictured). Add granola with dried fruit, nuts and seeds. Finish with chopped walnuts.

                    Mason Jar Apple Cinnamon Overnight Oats Recipe

                    Packed with fiber to aid digestion and increase satisfaction, you’ll get this nutrient from apples (2.5 grams from ½ apple), raisins (just over 1 gram from ¼ cup), and oats (which have 4 grams). As a registered dietitian, I like to recommend combinations of foods that satisfy hunger prior to training. This recipe is a perfect blend of carbohydrates and provides both an easy-to-use quick energy boost and a longer/lasting energy source. You can also add yogurt for a creamy texture and protein!


                      ½ cup dry oats

                      ½ cup almond or soy drink

                      ½ cup chopped apple

                      ¼ cup raisins

                      ½–1 tsp ground cinnamon

                      Travel directions

                      Mix all of these ingredients together in a glass jar or other container that you can keep in the fridge and top with chopped apple. Drizzle with honey or agave.

                        Yasi Ansari, MS, RDN, CSSD, is a Registered Dietitian Nutritionist and Certified Sports Dietetic Specialist based in Los Angeles, California. She also owns Yasi Ansari food.

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