Meal preparation is a cornerstone of dietary success, regardless of your eating style. And well-proportioned meals that mind your desired macros to facilitate rapid results is a sure-fire approach to victory on a ketogenic diet without the fuss of always needing to make food on-demand.
Plus, doubling recipes and making extra to portion out and preserve in long-term storage is an excellent way to ensure you always have a delicious low-carb option ready when you need to satisfy a hankering for something hearty and savory or sweet and satisfying.
Plus, layering colorful and nutrient-rich veggies is a perfect way to plan and prepare a week's worth of lunches, dinners, or snacks to enjoy at a moment's notice; it's truly real fast food!
And, there are many hot or cold meal options to pop in a jar and enjoy on a whim that will help you curb carbs and shed pounds without a lot of daily meal preparation.
There are many approaches to meal prep, and you can read more about some of our favorite methods here, but for now, here are some of our go-to keto-friendly meals to enjoy on a low-carb, high-fat diet in a jar:
1-minute Low Carb Mason Jar Omelets: Making a golden and fluffy omelet is easy enough to create with the non-stick pan and low heat, but sometimes you want something even simpler; enter the omelet in a jar!
Every prepared keto kitchen is well-stocked with fresh eggs, and you can use whatever fixings you have on hand to eat through ingredients you have on-hand via the endless topping possibilities provided with the omelet as the perfect base.
- Keto Strawberry Breakfast Chia Pudding Jar: Oats are a custom comfort food but not advisable on keto in their high-carb iteration. However, chia seeds are a great base to make a decadent overnight pudding that will hit all the sensory spots that oatmeal used to—without the pesky carbs.
- Ultimate Strawberry Cheesecake Keto Shake: Want the decadence of a solid cheesecake in a jar in mere seconds, try this nutrient-rich recipe that is delicious and sure to have you feeling full for hours.
- Low-carb Granola: Whether you eat it straight out of the jar or use it to top some probiotic-rich, low-carb yogurt for a snack, low-carb granola is a tasty treat and a welcome addition to add variety to your first meal of the day.
- Spinach, Ham, and Egg White Omelet
- Breakfast Bread Pudding: Once maybe reserved for holidays and special occasions, we can easily incorporate this sweet and satisfying option to start the day on a super-indulgent foot.
- Keto Yogurt and Berry Parfait: Layer zero-sugar yogurt, like CocoYo, ripe and juicy berries bursting with flavor and nutrient goodness, unsweetened coconut, and a dollop of cashew butter for a fat-filled and protein-packed meal to start your day out by adding loads of premium energy to your body's proverbial tank—straight out of a jar that’s great for grubbing on-the-go.
- Tropical Passionfruit Keto Cheesecake: OK, we must admit that this one could also moonlight in the dessert section, but it's dense nutrients, and out-of-this-world flavor will have you feeling like you're naughty even though you're right on track.
- Overnight Flax Meal: Another faux oatmeal option that delivers on flavor and helps curb carb intake and sugar cravings is a warm bowl of flax meal porridge. This option is easily packed in a jar. Just add hot water, stir, and enjoy!
One-minute Pancake in a Jar: Flapjacks are a fantastic breakfast food, and there are many ways to make these breakfast classics if you’re eating a low-carb, high-fat diet.
Layer your flour, sweetener, nutmeg, cinnamon, or whatever other flavorings you prefer and then you can add an egg, stir and nuke for a minute in a microwave-safe bowl to produce perfectly fluffy no-fuss cakes when it’s time to eat.
- Raspberry Jam Overnight Oats
- Raspberry Lemon Breakfast Jar
- Tropical Coconut Chia Pudding
- Bacon and Eggs in a Jar: This pair never gets old; it’s evergreen. Load fluffy eggs and crisp bacon into a mason jar portioned as you please, then simply reheat and eat when ready.
- Homemade Keto Cinnamon Cereal Squares: Poke around on Pinterest if you’re feeling adventurous and want to make some keto-friendly cinnamon cereal, it’s possible, or you can look into brands like Catalina Crunch for a ready-made option you can easily portion into half-pint cars so you can grab one, add milk, and enjoy in seconds.
- Blueberry Pancakes in a Jar: Everyone loves fluffy pancakes for breakfast and layering the ingredients in jars so you can just add wet ingredients, fry, and enjoy!
- Chia, Acai, and Strawberry Layered Breakfast Jar
- Chia and Raspberry Breakfast Pudding
- Keto Strawberry Breakfast Jars
- Easy Lemon Chia Pudding
- Blueberry and Coconut Chia Pudding
- Easy Microwave Scrambled Egg Cups
- Almond Pancake Mix: Layer in almond flour (as finely-milled as possible), baking soda, sweetener, and spices if you’d like, then add eggs when ready to make, and you’re all set.
- Low-carb Cobb Salad in a Jar: The well-seasoned grilled chicken, garden salad, creamy avocado, boiled eggs, and a touch of acid, thanks to some plum tomatoes, red onions, and the ultimate topping of bacon, make for a stellar meal any time of day or night.
- Cauliflower Rice Salad in a Jar
- Mason Jar Burrito Bowls
- Chicken Broccoli and Cheese Jar
- Zucchini and Goat Cheese Tart in a Jar
- Greek Pasta in a Jar (using keto-friendly pasta, of course!)
- Mason Jar Zucchini Pasta
Big Mac Salad in a Jar: McDonald’s may not be a preference for daily meal options, but you may still long for some of their burger classics once in a while, like the unforgettable Big Mac.
Luckily, you can have a modified version of the coveted burger on keto, and it’s easy to line a jar with a sauce, layer the additional ingredients, and tomorrow’s lunch will be yummy and convenient!
- The Ultimate Vegetarian Keto Salad in a Jar: We love this option because it’s a nutritious and delicious meal, but it’s also incredibly forgiving as you can use whatever crisp veggies you have on-hand to build something unique and fabulous every time.
- Thai Chicken Salad in Jars
- Hard-boiled Egg and Quinoa Salad Jars
- Easy Keto Marinated Mozzarella Balls and Plum Tomatoes
- Low-carb Taco Salad: Tuesday doesn’t have exclusive rights to taco night, and this fantastic tortilla-free salad is filling, satiating, and incredibly comforting.
- Tuna and Pesto Salad
- Guacamole Mason Jar Salad: Add a splash of lemon juice to the guacamole to preserve its bright green color and avoid oxidation.
- Keto Chicken Noodle Soup in a Jar: The aid of keto noodles makes this comforting classic come alive. Plus, it’s a great dinner option on nights when cooking isn’t a preferred option.
- 7-layer Salad in a Jar
- Cauliflower and Cheese in a Jar
- Chicken Taco Salad in a Jar
- No-fuss Crustless Quiche
- Fresh Mozzarella and Spinach Salad
- Mason Jar Chicken Salad
- Barbeque in a Mason Jar
- Keto Ramen in a Mason Jar (use low-carb noodles)
- Chicken, Broccoli, and Cauliflower Rice Jar
- Greek Quinoa Salad in a Jar
- Shepherd's Pie in a Jar: Cauliflower creamy mash, seasoned ground beef, and vegetables make for an utterly delicious dish. Set aside a few jars and enjoy them at will throughout the week.
- BLT Salad Jar: You can’t go wrong with bacon, lettuce, and tomatoes; it’s the perfect combination of flavor, texture, and taste. Prepare several jars and refrigerate them so you can quickly grab and eat them whenever hunger strikes.
- Asian Noodle Salad Jar (low-carb noodles)
- Keto Buddha Bowl
- Italian Turkey Fusilli Mason Jar
- Shrimp Feta Salad
- Crustless Pizza in a Jar: The crust undoubtedly adds something special to a pizza slice, but the sauce and toppings are what truly make a slice memorable. Pile in the sauce and sprinkle in the toppings, along with cheese, in a jar, then heat and eat guilt-free on pizza and movie night with the family.
- Keto Trail Mix: Combine macadamia and pili nuts, unsweetened coconut, and other fixings to create a crunchy, salty, and sweet mix to eat throughout the week.
- Quick Dill Pickles: Store-bought pickles are great to keep handy in the pantry, but you can easily make a few batches to line your shelves with the aid of an herbaceous brine and time. Give it a try, as it’s super satisfying to eat your creations once they ferment fully.
- Pickled Eggs: You may be more familiar with pickled peppers than eggs, but you can apply the pickling process to almost any food—infusing tang and added nutrition thanks to the wondrous process of fermentation.
- Triple Berry and Nut Salad: Load a jar with strawberries, raspberries, and blueberries, along with walnuts or pecans and a light vinaigrette for a sweet and savory salad that’s sure to satisfy.
- Charcuterie in a Jar: Layer a jar with varieties of salami, olives, cheese, and sweet red bell peppers for a savory and yummy charcuterie in a jar perfect any time of day.
- Cauliflower and Broccoli Creamy Keto Salad
- Sauerkraut: This fermented cabbage is useful for more than topping hot dogs. Besides adding a tangy taste to foods, sauerkraut also offers terrific benefits to gut health and can help your body digest foods properly.
- Easy Avocado and Bacon Salad
- Roasted Cherry Tomatoes
- Lasagna in a Jar
- Caprese Salad in a Jar
- Creamy Citrus Chicken and Orzo Salad (The Low Carb Bread Co. makes an excellent keto orzo option that's spot-on!)
- Keto Chicken Pot Pie
- Salami Salad in a Jar
- Shrimp Cobb Salad in a Jar
- Balsamic Grilled Chicken Salad
- Pulled Pork in a Jar
- Keto Peanut Butter Mousse
- S'mores in a Jar (you can even make terrific and straightforward keto graham crackers in minutes to aid in making this classic creation!)
- Key Lime Pie Jar
- Blackberry, Vanilla, and Buttercream Cupcake in a Jar
- Raspberry No-bake Keto Cheesecake
- No-bake Keto Pumpkin Cheesecake in a Jar
- Keto Raspberry Panna Cotta
- Keto Lemon Cheesecake
- Keto Peanut Butter Cookies
- Keto Chocolate Cheesecake Jars
- Avocado Chocolate Mousse in a Jar
- Lemon Raspberry Mousse
- Keto Cinnamon Rolls: Weck mold jars or wide-mouth mason jars make for the perfect cradle to make a quick and delicious single-serve cinnamon roll. Make a full batch, divide into equal parts and bake rolls on an oven-friendly tray until bubbling and ready for creamy sweet icing—yum!
- Easy Keto Tiramisu Jars
- Keto Strawberry Shortcake
- Rainbow Berry Mason Jar
- Keto Mason Jar Ice Cream
- Sou Vide Cheesecake in a Jar
- Red Velvet Cupcake in a Jar
- Hazelnut Dark Chocolate Bark
- Brownies in a Jar
- Cocoa Peanut Butter Cookie Mix
- Chocolate Walnut Cookies
- Brownie Bark Cookies
- Pecan Puffs
Dressings, Dips, Mixes & Sauces
- Keto Creamy Balsamic Vinegar
- Keto Nutella
- Bacon-flavored Dip Mix
- Onion Dip Mix
- Southwest Fiesta Dip Mix
- Caramel Sauce
- Hot Fudge Sauce
- Special Cream Soup Mix
- Keto Pancake Mix
- Garden Gazpacho in a Jar
- Hot Chocolate Mix
- Keto Simple Syrup
- Fire Cider (Immune Booster Tonic)
- Peppermint Chocolate Mocha Mix
- Homemade Mayonnaise
- Apple Cider Vinegar (You can even make it at home!)
- Keto-friendly Relish
Keto Gift Ideas in a Jar
- Double Chocolate Brownie Mix
- Cranberry White Chocolate Cookie Mix
- Keto Sugar Cookie Mix
- Keto Limoncello and Lemon Curd
- Homemade Vanilla Extract (even an alcohol-free option is possible using food grade vegetable glycerin)
General Tips for Packing Jar Meals (how to pack a salad in a jar)
The idea of beautiful jars filled with ready-to-eat meals or the dry ingredients to easily combine with the wet to make a marvelous culinary creation is intriguing. Still, you may be wondering about the best way to build meals in jars to maximize freshness.
Here are some best practices to consider when making jar meals to ensure that the food you've prepared with love is always as delicious as intended:
Packing salads in Jars
Eating crisp and refreshing salads during the week is a great way to keep meals light yet filling and nutritious.
Add your dressing to a mason jar first and then layer in other ingredients, like microgreens, tomatoes, or pickles, mushrooms, and cheese, and stash them away in the fridge until you're ready to eat.
Grab a bowl and dump your salad in at mealtime, and the dressing will top the ingredients by default thanks to gravity. Mix the salad, if desired, and enjoy; it couldn't be simpler.
However, there are some basic best practices when packing meals in jars regardless of your culinary combination. Here are some top tips to best preserve your precious pods to maintain freshness and flavor as best as possible:
- - Always add liquids first to prevent the moisture from wilting other ingredients. Once you’re ready to eat and dump your meal into an awaiting bowl, your dressing will naturally run over the ingredients piled above for a perfect marriage of textures and tastes at mealtime.
- - Consider the number of meals you eat in three days and batch your jars accordingly. Unless you’re also planning to preserve a large batch of a recipe, it’s best to set aside the amount you know you will consume in a few days to keep your food as fresh as possible.
- - We now have access to mason jar kits with compartments to separate items like nuts or seeds in an upper chamber to add when ready to eat. Check online for options available at a variety of price points.
Once you add your dressing or sauce to your jar, layer in additional ingredient categories in the following order:
- - Pack in a layer of hard veggies like cucumbers or bell peppers.
- - Add in seasoned cauliflower rice or keto pasta at this stage.
- - Cheese is always an excellent ingredient to add to a keto salad. Whether cheddar, gouda, swiss, Havarti, or others, get creative and make your salad your own.
- - Now’s the time to add softer vegetables or fruits to your nutrient-dense jar. Whether you opt to incorporate a creamy and ripe avocado, tomatoes, or berries, they’ll remain preserved within this dry and insulating layer.
- - Pili nuts, macadamia nuts, almonds, walnuts, and pecans are all excellent low-carb nut options. Take your pick and spice up your meal with some added flavor and protein.
- - Finally, a salad isn’t that without a crowning of lush and leafy greens. From butter lettuce to romaine or spring greens, add your preference and experiment with unfamiliar varieties to keep things interesting throughout the week.
You can seal your jars finger-tip tight and refrigerate them for several days. Plus, you can maximize the life of your salads in a jar if you use a food vacuum-sealer tool to remove oxygen from the jar and keep its contents fresher and crisper for longer.
You may notice several usual suspects as you explore the world of salad-in-a-jar recipes, and it's a good thing as it allows you to maintain a smaller set of heavily-used ingredients around that enable you to make an endless combination of meals.
Here’s a list of some staple ingredients for a keto salad in a jar. Check sites like, Eat by Date, a useful website on shelf life, if you want to use an ingredient omitted below:
- Asparagus (fresh or cooked) – lasts for five days.
- Avocado – this is a tricky fruit. One option is to omit it from the salad when serving. If you add avocado into the jar make sure to coat it with citrus, like lime or lemon, beforehand. so it lasts for up to two days.
- Bean sprouts – last for three days.
- Feta cheese – last for seven days.
- Hard-boiled eggs: You can add hard-boiled eggs to a salad right away. Peeled hard-boiled eggs last for 2 days. However, it’s wise to add one to the salad just before serving. Hard-boiled eggs with peel last for up to one week in the fridge.
- Lettuce (chopped) – lasts for four days.
- Mozzarella cheese – last for seven days.
- Mushrooms (fresh, sliced) – last for five days.
- Onion (chopped) – lasts for seven days.
- Scallions (chopped) – lasts for seven days.
- Spinach (fresh) - lasts for five days.
How long do certain dressings stay fresh in the fridge?
- Yogurt dressings – last for seven days.
- Vinegar and oil-based dressings – last for five days.
- Hummus – lasts for seven days.
Types of Jars to Use for Storing Meals and Foods in a Jar
- Weck Jars
- Ball Mason Jars
- Kerr Jars
- Generic glass or BPA-free plastic jars (if not canning food)
Plus, we have you covered if you need additional meal ideas and the structure to carry you forward toward success on a ketogenic diet. Take our 30-second quiz and instantly access a personalized keto weight loss plan tailored to your needs and established goals.
You can store many types of meals in a jar. This meal-prepping style’s versatility is virtually endless, from salads to soups and stews, trail mix, and everything in between.
Besides, you have your pick of both hot and cold jar meal options to suit any meal mood that hits throughout the week. Many food pairings store well when prepped ahead and stored in air-tight containers from chili to tomato soup or a pint filled with pickled eggs and red onions.
Life is hectic and arguably busier than ever, and we can use all the help we can get to keep life on the rails and our health on-track.
The good news is there’s no need to be a martyr to the desire to make everything from scratch on-demand; it just isn’t realistic for most people—especially in these times.
Also, consider adding nutritional supplements, like our nutrient-dense, Supreme Greens, to help fill in any gaps you may have in your current diet; the added wiggle room will reduce the stress and pressure to be perfect, no worries, there's no need!
Set aside a portion of your meal prep efforts to jarring meals of all kinds to add convenience and variety to your weekly keto meal plan. You’ll be grateful that you planned for success and never regret applying a little extra effort upfront to reap the tremendous results of living a low-carb, high-fat ketogenic lifestyle.
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- Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition, 69, 110549. doi:10.1016/j.nut.2019.07.001
- Antony, F. (2018). How to deal with obesity with lifestyle modified diet. Journal of Obesity & Weight Loss Therapy, 08. doi:10.4172/2165-7904-c8-077
- Gal, N., & Dahl, W. J. (2020). Diabetes Meal Planning: Managing Your Carbohydrate Intake. Edis, 2020(1). doi:10.32473/edis-fs324-2020
- Kossoff, E. H., & Freeman, J. M. (2004). The Ketogenic Diet. Epilepsy and the Ketogenic Diet, 53-61. doi:10.1007/978-1-59259-808-3_3