3 Healthy & Delicious Mason Jar Meals

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by guest blogger Carrie Mehl, marketing manager at Rodale’s

I heart mason jar meals.

They’re easy to prep, super portable, and fun to eat! Here are three of my current favorite wholesome jar recipes that I just had to share. I hope you enjoy them as much as I do!

Cantaloupe and Chickpea Layer Salad with Lemon Poppy Seed Dressing

Make this nutrient-packed salad in advance for a grab-n-go lunch or whip up a bunch in jars for a unique BBQ or cookout presentation that’s as pretty as it is healthy.




  • 1 Tablespoon poppy seeds
  • ¼ cup honey
  • ½ cup lemon juice
  • 2/3 cup olive oil
  • Salt and Pepper, to taste


  1. Whisk the ingredients in a bowl or shake them together in a dressing shaker.



  • Lemon Poppy Seed Dressing (see above)
  • ½ can chickpeas
  • ½ cup carrots, shredded or sliced
  • ¾ cup grape tomatoes, halved
  • 1 cup cantaloupe, cubed
  • 2 cups spinach and watercress (combined)


  1. Pour desired amount of the dressing into a jar.
  2. Layer in the rest of the ingredients in this order: chickpeas, carrots, tomatoes, and cantaloupe.
  3. Top with spinach and watercress and screw on the lid.

Tip: For any layer salad in a jar, begin with the dressing and then layer in ingredients from heartiest to least hearty. This keeps the salad from getting soggy.

Health bonus: Watercress is packed with an abundance of essential vitamins and nutrients, including antioxidants and carotenoids.

Wholesome Twist Banana Split

This recipe is fun to make as a kid’s snack, as an attractive dessert option at your next summer gathering, or when you’re simply craving a healthier cool-and-sweet treat!



  • 2 Tablespoons organic chocolate syrup
  • 1 banana, sliced thin
  • 1 Tablespoon sprinkles
  • 1 Tablespoon crushed peanuts
  • ½ cup vanilla Greek nonfat frozen yogurt
  • 2 Tablespoons CocoWhip Dairy-Free Coconut Whipped Topping


  1. Coat the bottom of a jar with the chocolate syrup.
  2. Add the sprinkles and banana slices.
  3. Sprinkle the peanuts over the bananas.
  4. Scoop in the frozen yogurt and finish with the CocoWhip.
  5. Garnish with a fresh cherry, more sprinkles, or peanuts!

Healthy and Organic Baby Carrots with Yogurt Dill Dip

Perfect for those midday snack attacks!



  • 1 container plain Greek nonfat yogurt
  • 1 Tablespoon fresh dill
  • ¼ teaspoon garlic powder
  • Organic baby carrots*
  • Juice of half a lemon


  1. Stir together the nonfat yogurt and lemon juice.
  2. Add the dill and garlic powder and stir well until the dip is well blended.
  3. Spread the dip on the bottom of jar so it fills the jar to about ½ inch.
  4. Place the baby carrots vertically in the jar.

*Feel free to substitute with fresh celery slices or trimmed sugar snap peas!

Note: As with any recipe, using organic ingredients for these jar meals will keep synthetic pesticides, herbicides, and insecticides out of your food and help to promote healthier soil and a healthier planet.

Carrie ProfileCarrie Mehl splits her time between being marketing manager for Rodale’s and snack/bulldozer expert for her 3-year-old son, Crew. She’s a creative enthusiast who’s energized by all things related to style, healthier eating, fitness, and overall good living. When the weekend arrives, it’s usually about traveling with her family to new places and spaces from the coast to the mountains.  


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2 Responses to 3 Healthy & Delicious Mason Jar Meals

  1. Norma August 9, 2016 at 5:43 pm #

    Maria, Enjoyed your recipes and article on depression. Your mother is right about the storm and rainbow.

  2. Peter Marshall August 22, 2016 at 4:21 pm #

    Splendid help to those of us who live the solitary bachelor life style. Thank you Ava Carolina – my kind of food too! {{{hug}}}

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